Stress—Friend or Foe!?! 😬

Published: Sat, 04/12/25

Updated: Sat, 04/12/25

A health newsletter for adults over 60 who want to live fully, stay engaged in life, and continue doing what they love!

Stress—Friend or Foe?

Stress Isn’t Always the Enemy

Stress has a bad rap. When most people hear the word stress, they associate it with something negative—tight shoulders, sleepless nights, or racing thoughts. But stress, in its most basic form, is not always a bad thing. In fact, stress is a natural biological response designed to help us respond to challenges, stay alert, and even grow.

In small doses, stress can actually be motivating. It can help us:

Solve problems more efficiently
Stay focused during important tasks
React quickly in emergencies (like when slipping or noticing a hazard)
Adapt to new situations or transitions
Even build resilience, especially when followed by proper recovery

The key is balance. When stress becomes constant or overwhelming—especially without tools to manage it—it can negatively affect health, especially for older adults.

When Stress Becomes the Enemy

While a bit of stress here and there can sharpen the mind, chronic stress (long-term stress that isn't managed well) can slowly wear down both body and brain. For older adults, this matters more than ever.

The Impact of Stress on Cognitive Function in Older Adults

Research has shown that prolonged stress can negatively affect cognitive function in older adults. A study published in Alzheimer's & Dementia found that accumulated stressful life events and late-life anxiety and depression were associated with neuroinflammation markers, particularly in women. Midlife stress was linked to increased tau protein levels and brain atrophy, both of which are indicators of cognitive decline.

Along with a decline in cognitive function, chronic stress can also have the following impacts:

Physical Impacts

Weakened immune system – more colds, infections, and longer healing times
Increased inflammation – which plays a role in arthritis, heart disease, and diabetes
Sleep disturbances – leading to fatigue, mood swings, and reduced memory
Higher blood pressure – raising the risk for stroke and heart issues
Muscle tension and pain – often mistaken as just “getting older”

Cognitive and Emotional Impacts

Memory issues and brain fog
Increased anxiety or depression
Lower resilience to life changes like retirement, loss, or health challenges
Decreased quality of life and social withdrawal

It’s important to recognize these signs early—not just for comfort, but for long-term health and vitality.

Tools You Can Use: Practical Ways to Reduce Stress

The good news? Stress can be managed—and even transformed—with simple, doable tools. You don’t have to overhaul your life. Small, consistent actions make the biggest difference.

1. Move Your Body

Regular physical activity can reduce cortisol (the stress hormone), improve sleep, and release endorphins (natural mood lifters).

Try: Walking, swimming, stretching, pickleball, or strength training
Even 10-minute “movement snacks” throughout the day make a difference

2. Breathe With Intention

Breathing is one of the fastest ways to shift out of stress mode.

Try: Box breathing (inhale 4, hold 4, exhale 4, hold 4)
Long exhales- breathe in for a count of 3 and out for a count of 6

3. Practice Being Present In The Moment

Being present helps calm the nervous system and reduce rumination.

Try: 5 minutes a day of quiet sitting, prayer, or simply noticing your surroundings with the use of your 5 senses.

4. Maintain Social Connections

Isolation fuels stress. Connection soothes it.

Call a friend, take your grandchild to lunch, join a club, or volunteer
If mobility is an issue, try virtual meetups or phone check-ins

5. Nourish Your Body

A healthy diet helps regulate mood and energy.

Prioritize: Whole foods, healthy fats, protein, and hydration
Reduce: Excess sugar, processed foods, and alcohol

6. Prioritize Sleep

Lack of sleep increases stress hormones.

Try: A wind-down routine, turning off screens early, and staying on a consistent sleep schedule
Avoid stimulants like caffeine late in the day

7. Express Yourself

Journaling, creative hobbies, or even talking out loud can help process emotions

Try: Writing down 3 things you’re grateful for every day

Stress is a part of life—but it doesn’t have to steal your joy, health, or peace. With the right tools and support, you can build resilience, reduce anxiety, and feel more confident navigating whatever life throws your way.

Growing older comes with its share of changes, but it also brings wisdom, perspective, and the opportunity to lead by example. Generation Z is considered the "most stressed" generation ever. How you manage stress can inspire and bring hope to those who are watching and learning from you.

Have a Wonderful Week!

Kristen Nielsen