don's report archive

by Donald B. Ardell, Ph. D.

Wellness in the Headlines
(Don's Report to the World)

In America, life expectancy is 78 years. No matter where (or how) you live, don't count on a 120th birthday party. That great age is the agreed upon limit for documented human survival. Of course, far fewer birthdays are likely, given the above noted 78-year average. Furthermore, it's worth recalling that most who make it to 78 probably are not so elated about it. As the government sponsored project "Healthy People" reported, the final 11.7 years of life for most Americans are spent with one or more life-quality diminishing disabilities.
 
In a longevity context, consider the evolving consensus among researchers and scholars that successfully managing stress is the underrated key to a healthy, long life. On the other side, those who function day in and day out in a perpetual state of road rage, even when not driving!, subject their bodies to conditions that will do them in, as surely as if they were sedentary and fat junk food addicts, which some of them undoubtedly are. Thus, the title of this essay--chill out or die. 
 
To improve the chances of extending your own lifespan AND reducing the likelihood of disabilities, four qualities seem to be accepted as the gold standard of longevity:

1. Manage your stress.
2. Become and remain fit.
3. Eat wisely in accord with the known science of needed nutrients.
4. Inherit good genes.  

Three of these four are manageable, as are two other factors--personality and social life. The latter are important chiefly because of their influence on your capacity for stress management. Stress does more to age you than time, at least during the middle years, which I figure are between 40 and 70. 
 
Did you know there's a mathematical formula that predicts maximal age? There is--and the formula is the basis for the agreed upon maximum human age being set at 120. (This means I could be writing "Don's Reports" in the year 2058.) The formula for maximal age is six times the number of years from birth to biological maturity. Humans take about 20 years to reach maturity, so multiply that by six and there it is--a 120-year limit. (The oldest well-documented age ever was 122. No doubt the record holder did not mature until age 22!) 
 
Remember, many factors affect longevity, particularly lifestyle choices (exercise, diet), personality (in other words, the traits that determine how stress is managed), social life and genetics. Approximately "one-third of aging is heritable, the rest is acquired--that means you are responsible for your own old age." (Tara Parker-Pope, "What Science Tells Us About Growing Older -- And Staying Healthy," Wall Street Journal, June 20, 2005; Page R1.)
 
Not surprisingly, studies involving non-human subjects also demonstrate the important role of plentiful exercise and sound diet on critter longevity. In combination with human studies, consistent results have convinced researchers that stress is an underrated aging variable. All such studies, whether of rats, monkeys, nuns, British government workers or centenarians, support this finding. (See Living Better, Living Longer; Harvard Health Publications; National Vital Statistics Reports, Centers for Disease Control.)
 
Researchers are most interested in HOW unmanaged negative stress causes premature aging. However, speculations on why stress impacts longevity follow readily from an understanding of the basic fight/flight response. Current thinking about how stress, such as fear, anger, anxiety, worry and so on, leads to an early grave can be summarized as follows. When stress arises, the body responds automatically, the better to set you up to deal effectively with the stressor. Glucose goes to the muscles and there is an increase in heart and breathing rates, as well as blood pressure. Stress hormones are released that dull pain and sharpen senses. All this enables more oxygen to flow throughout the body. In case you catch a spear or something in the neck, not to worry too much--your blood vessels will have constricted while blood clotting has increased, both of which will slow the bleeding. At the same time, and this is really cool, processes not so important for the fight or flight option or full body alert are suppressed. These include digestion and immune functions--they can wait a while. Also, forget sexual arousal during action periods--the stress response eliminates the sex drive. Time for that later, if you survive. 
 
In other words, the parts and systems of the body that you need for action are aroused, while the rest go on sleep mode. You need muscles to function at top speed, and rapid functioning of the heart, lungs and so on. Yet, you can't stay at war all the time--and sustain good health. In fact, this "Def-Com"-like red alert situation takes a terrible toll over time. Go on such alerts too often, as in many times daily if a stressed-out lifestyle kamikaze, and you are going to wear out - fast. Forget 120 years--you'll be lucky to live long enough to join AARP. As expressed by Tara-Parker Pope in the above-cited Wall Street Journal article, "...unremitting stress -- in a person who can't shed it -- leaves the stress response in the 'on' position. All those changes that protect you in a moment of crisis suddenly turn on you. Now you're just a person with unregulated blood sugar, high blood pressure, blood clots, a depressed sex drive and an immune system buckling under all the strain. It sounds a lot like getting old."
 
You know it if you are a high stress person. It is not easy to change--very few lifestyle changes that matter are easy to adopt and sustain. Yet, the stakes are so high, especially in older people for whom the stress response lasts longer each time it is set off. Thus, all efforts to chill out are worth the trouble, however difficult. Different approaches work for different people depending on many factors, but experiment with many techniques if you are one who experiences the stress response to excess.  
 
The first line of resistance to the adverse consequences of the stress response is a healthy body. Start your "chill out" program with a resolve to get more sleep, exercise and emotional support. Then, develop coping skills. Develop strong social and family relationships and get connected--don't settle into a pattern wherein you are alone most of the time. Seek out a network of companions, friends and lovers--even a mate (though the reasons for the latter should extend beyond stress management!). Find ways to increase the control you have at work and home, your sense of security and your authority levels (for example, get a dog and lots of plants). Work on becoming happier and developing a delightful sense of humor. Laugh it up as much as you (and others) can bear! Adopt a positive outlook, even if you have to fake it. Eventually, it will get easier. Choose to be as optimistic as you can, even when it is not justified! Value and practice these and other personality traits known to diminish the stress response. The broad goal is adaptability to change and a willingness to experiment with new things. All these traits are linked to better aging.
 
However, I must confess that decades of work in the wellness field and familiarity with the extremely poor health habits of the American people have led me to conclude that most might as well accept the mantra, "I can't do it." It's a bit cold-hearted to write such a thing, but the Rah Rah School of "I can do anything" has proved ineffective. If you can do it, that is, teach yourself to chill out, by all means go for it. For most, however, the reality is "I can't do it." 
 
Of course, we're all doomed anyway, but some are doomed much sooner than others because of their stress-induced limited longevity, coupled with lower quality of health and diminished life satisfaction. Well, just the same and regardless of whether you choose to chill out or die, be well and always look on the bright side of life. 

(Note: This essay will be filed in the archives in the MENTAL DOMAIN under the skill area of stress management. Additional articles related to this theme may be found there.)

(Ed. Note: Views expressed in this and other columns are those of the author and not necessarily those of the SeekWellness Editorial Board.)

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