mass murderer stress

How stress can massively reduce our life expectancy, where it arises and which types of stress are particularly dangerous

Statistically speaking, stress is the biggest mass murderer of our time. It is the main cause of numerous diseases such as heart attacks, strokes and even cancer. According to a 2020 study by the World Health Organization (WHO), stress is now the biggest risk factor for premature mortality worldwide. But we live in a world with far fewer life-threatening influences than before - no saber-toothed tigers, fewer murders, wars and accidents, hardly any incurable diseases... and yet we are full of adrenaline, are constantly "on edge" and feel emotionally stressed - why?

Shouldn't we all be able to walk happily and relaxed through our relatively super-safe Europe and simply enjoy our lives with a roof over our heads, a car in front of our door (or even two), always enough to eat and excellent healthcare, without worrying and releasing adrenaline? Where does the perceived stress come from and what does it cause in our bodies? What unhealthy processes are set in motion when we rush through our daily lives hectically and mindlessly or lose someone close to us (emotional stress)?

Why turtles live longer than we do – The heart rate life expectancy theory

Did you know that the life expectancy of many animals is directly related to their heart rate? In fact, there is a theory that says that every living creature only has a certain number of heartbeats "available". While the turtle, with about 6 heartbeats per minute, lives for more than 100 years, the small shrew, whose heart beats up to 1,200 times per minute, only has a lifespan of about a year. These observations have led researchers to study the role of stress and heart rate in our own life expectancy.

Chronic stress leads to a permanent increase in heart rate and an increased release of stress hormones such as adrenaline and cortisol. While adrenaline makes our heart beat faster so that we can flee or fight in an emergency, cortisol ensures that our body remains prepared for the long term - it increases blood sugar and suppresses the immune system. If this condition continues, however, it does us more harm than good. We "use up" our heartbeats faster and life expectancy decreases. The connection between heart rate and life expectancy is not quite as direct in humans as it is in animals, but the parallels are clear: a high pulse and chronic stress also mean a shorter life for us.

Adrenaline and Cortisol: The Different Roles of Stress Hormones

Imagine two firefighters who are called to a fire. One (adrenaline) immediately rushes into the burning building to save the people, while the other (cortisol) organizes supplies and safety for the next few hours or days. Adrenaline is the emergency hormone that immediately puts your body on alert. Your heart beats faster, your breathing rate increases, and your muscles tense – all in an effort to react in a split second.

Cortisol, on the other hand, is the long-distance hormone. It ensures that your body remains prepared even in the event of prolonged danger. It increases blood sugar to provide energy, dampens the immune system so that unnecessary energy is not wasted, and increases the readiness to react quickly. In plain language: adrenaline is the "sprinter" that quickly saves you from danger, while cortisol is the "marathon runner" that ensures that you survive in a long-term battle. Both hormones are important, but if they are released continuously, it can have devastating consequences for your health.

What happens in the body when you are stressed?

Your body reacts to stress like an alarm. When you're stressed, the amygdala - the brain's fear and emotion center - sounds the alarm and activates the sympathetic nervous system. This causes the adrenal glands to release stress hormones like adrenaline and cortisol. Your heart starts beating faster, breathing becomes shallower, and your senses are heightened - ready for a flight or fight response. This helps in the short term, but what happens if this state of alarm doesn't end and the stress becomes chronic?

• Heart health: Chronic stress can lead to a constant increase in heart rate and blood pressure. The "Whitehall II" study (Great Britain, 1985, over 10,000 participants) shows that occupational stress increases the risk of heart attacks by 23%. Persistent stress increases the risk of cardiovascular disease by up to 40% (Harvard Medical School, 2019) by promoting inflammation and hardening the arteries. The heart remains under constant stress, which can lead to heart failure and heart attacks in the long term.
• Blood sugar levels and diabetes risk: When stressed, the body releases cortisol, which raises blood sugar levels to provide energy for the flight or fight response. However, with chronic stress, this blood sugar remains permanently elevated, which significantly increases the risk of type 2 diabetes. A study by the German Diabetes Center (2021) found that people with high stress levels have a 60% higher risk of developing diabetes.
• Cellular aging: Chronic stress accelerates aging at the cellular level. A study by Harvard Medical School (USA, 2019, 4,676 participants) shows that in people under constant stress, telomeres - the protective ends of chromosomes - shorten faster. This wear and tear is associated with a shorter lifespan and a higher risk of age-related diseases such as Alzheimer's and cancer. Oxidative stress, which occurs due to constant tension, damages cells and accelerates the aging process.
• Digestive system: Stress has a massive impact on the digestive system by diverting blood flow from the digestive tract to the muscles and brain. This can lead to digestive problems such as irritable bowel syndrome, constipation or diarrhea. Stomach ulcers can also develop as the stomach lining is attacked by the reduced blood flow and increased acidity. Long-term stress can lead to chronic digestive disorders and serious gastrointestinal diseases.
• Depression: Long-term stress significantly increases the risk of mental illness. A long-term study by the University of Munich (Germany, 2021, 2,500 participants) shows that people under constant stress have a three-fold higher risk of developing depression. Stress disrupts the production of neurotransmitters such as serotonin, which are important for regulating mood, and can thus promote the development of depression and anxiety.
• Immune system: Chronic stress significantly weakens the immune system. A study by Carnegie Mellon University (USA, 2012, 276 participants) showed that stress reduces the production of immune cells such as T lymphocytes and increases susceptibility to infections. Stressed people have a 50% reduced response to vaccinations and get sick more quickly (University of California, 2020). In addition, stress can lead to a persistent inflammatory reaction that increases the risk of chronic diseases such as diabetes or rheumatism.
• Sleep quality and exhaustion: Stress significantly disrupts sleep because the body remains in a constant state of alert. The "Sleep Heart Health Study" (USA, 1995-1998, 6,441 participants) shows that the increased release of cortisol shortens the deep sleep phases and disrupts nighttime recovery. Lack of sleep increases the stress response and leads to a vicious circle of exhaustion, concentration problems and an increased risk of cardiovascular disease. According to a survey by the German Health Report (2022), 70% of Germans suffer from sleep problems, and for most of them, stress plays a decisive role.

Which types of stress are particularly dangerous

Not all stress is the same. While acute stress - such as a brief shock or a moment of excitement - usually does not cause long-term damage and can even increase concentration and performance, it is chronic stress that harms us in the long term. Particularly dangerous are:

1. Emotional stress: The loss of a loved one or a serious personal crisis can leave deep emotional scars. A study by Harvard University (2020) showed that the risk of death increases by up to 50% in the year after the loss of a long-term spouse. This so-called "broken heart effect" is caused by the persistently high levels of stress hormones and the resulting physical and mental exhaustion.
2. Social stress: Loneliness, bullying or social isolation are more deadly than many people think. Researchers at the University of Helsinki (2019) found that people who suffer from social stress over the years have a 30% higher risk of dying prematurely. Older people are particularly affected, as they are often socially isolated after retirement or the loss of friends or partners.
3. Work-related stress: High workloads, toxic colleagues or a lack of recognition - work-related stress is one of the most common types of stress in our society. The "Whitehall II" study from Great Britain shows that employees with high stress levels have a 50% higher risk of dying from cardiovascular disease.
4. Chronic everyday stress: Being constantly available through smartphones, social media and the daily struggle to juggle all of our appointments can lead to a constant level of stress that builds up gradually and causes us lasting damage. A meta-analysis by the American Psychological Association (APA) found that people who are constantly in a hurry have a 33% increased risk of heart attacks.

Who is particularly at risk? – Groups of people under stress

Stress can affect anyone, but some groups are particularly at risk.

1. Older people: Pensioners are often stressed too. It sounds paradoxical, but retirement means a huge change for many people. Suddenly, their usual everyday life is gone and new worries arise, such as financial worries or the feeling of uselessness. Health problems and the loss of social contacts can also cause additional stress.
2. Single parents: Single parents are particularly affected by chronic stress. They often juggle several jobs, take care of the children and have little time for themselves. A study by the Federal Statistical Office (2021) shows that 78% of single parents say they are regularly under stress.
3. Caregivers: People who care for sick or elderly family members are also at high risk. The German Society for Palliative Medicine reports that over 60% of caregivers suffer from stress symptoms such as insomnia, depression or anxiety.
4. Middle-aged professionals: This group often bears the brunt of the work world while also having to provide for their families, financial obligations and the pressure of competing in an increasingly competitive workplace.

Stress in old age: Why pensioners can also be stressed

Many people think that stress is only a problem for the “young and working”. But pensioners can also suffer greatly from stress. Reasons for this are:

• Health worries: Chronic illnesses, pain or the fear of health deterioration can become a significant stress factor.
• Social isolation: With retirement, many retirees lose the regular social contact they had during their working lives. Studies show that social isolation is a major stressor that can shorten life expectancy by up to 10 years (Journal of Gerontology, 2018).
• Financial worries: Often the pension is not enough to maintain the usual standard of living. Worrying about money is a common stress factor in old age.

Practical tips for managing stress

1. Integrate exercise into your daily routine: Just 30 minutes of exercise a day can help lower cortisol levels and boost endorphin production. Find an activity that you enjoy - be it dancing, swimming or simply taking a walk.
2. Healthy diet: Magnesium-rich foods such as nuts, seeds or whole grains can help calm the nervous system. A balanced diet also strengthens the immune system and gives your body the energy it needs.
3. Breathing techniques and meditation: Breathing exercises and meditation techniques can calm the mind and relax the body. Studies show that just 10 minutes of meditation a day can significantly reduce stress levels.
4. Maintain social contacts: Loneliness can increase stress. Make sure you regularly spend time with people who are good for you, even if it's just a quick phone call.
5. Digital detox: Reduce your screen time and try to avoid using your cell phone, especially in the evening. The blue light from screens can inhibit the production of the sleep hormone melatonin and lead to sleep problems.

Conclusion: What you can take away for yourself

Stress is not just an annoying feeling, it can lead to serious health problems and even death. But you are not helpless against it: regular breaks, exercise, social contacts and conscious relaxation techniques can help to reduce stress and improve your quality of life. Start today by integrating small changes into your everyday life - because every step towards stress reduction is a step towards a longer and healthier life.