Let's talk about stress, because whether we realize it or not, it may be quietly shaping our health, memory, and future.
According to my AI friend Claude, stress is, by definition, your body’s response to any demand or perceived threat. When you encounter a stressor, your brain triggers a “fight-or-flight” reaction which releases hormones like cortisol and adrenaline that prepare your body to respond.
There are 2 main types of stress:
Acute stress (the good stress)—short-term and often helpful, it motivates performance and keeps you alert. This is the stress that saves you from an attacking bear.
Chronic stress (the bad stress)—harmful when sustained over time, this type can cause a cascade of medical problems that ultimately lead to a decreased life expectancy.
As I was preparing this article, a dear friend invited me to an event that was hosted by the Aging and Brain Health Alliance at Rutgers University, where the topic was Alzheimer’s disease and how to prevent it. That same weekend, I binged the Netflix series “Live to 100” by Dan Buettner, the author of The Blue Zones. Remarkably, both the Blue Zones research and the Pathways to Healthy Aging framework from Rutgers share these 6 steps:
Exercise regularly.
Aim for at least 30 minutes of walking each day and 2.5 hours of cardio per week. It should be intense enough that you could not comfortably carry on a conversation with a friend.
Challenge your brain.
Stay mentally active by reading, playing an instrument, learning a new skill, and attending lectures or educational events.
Manage stress.
Regular, repeated stress damages memory cells and increases your risk of Alzheimer’s disease. Interestingly, the most effective antidotes are exercise and better sleep. I would add that you likely also need to learn to say no to the obligations, commitments, and situations that stress you the most. Your health and your family’s happiness are worth protecting.
Get a good night’s sleep.
Keep a consistent bedtime, aim for at least 7.5 hours per night, and sleep in a room that is completely dark and cool, around 67 °F. Keep phones and computer screens out of the bedroom, and avoid alcohol and sugar within 5 hours of bedtime.
Socialize with people who care about you.
Faith-based activities, in particular, have shown a powerful impact. Talking regularly with friends and family keeps your mind active, preserves memories, and lowers stress levels.
Eat light and eat well.
Make your last meal of the day your lightest. Emphasize dark fruits, 5 servings of fruits or vegetables daily, cold-water fish, and nuts such as almonds, pecans, and walnuts. Substitute beans for meat as your protein at least 3 times a week.
For those of you who have followed my columns over the past few years, you know I have written about the Blue Zones before, so you may find this striking: 2 of the original Blue Zones are nearly gone. Both Okinawa and Nicoya have been designated “disappearing” Blue Zones, largely due to westernization that has brought with it rising obesity and increased stress, as well as significantly shortened life expectancy.
There are many reasons to take the dangers of stress seriously. Stress does not just shorten our lives; it diminishes the quality of them. Think about your happiest days and what made them so. They were likely filled with family and friends who get you, laughter, conversation, love, and genuine connection. Make the remaining months of 2026 less stressful by committing to the 6 steps I’ve outlined here. And when you are with the people you love, truly be present with them. Be the kind of person who really sees others, as beautifully expressed in Avatar—one of my family’s favorite films.OM
