Preventing Brain-Damaging Stress

10 years ago

Many of us seem to live under constant stress these days – financial, family tension, incessant technology, too many tasks to fit into the day, and the constant barrage of noise we are subjected to all take their toll. Unless properly managed, stress can have a serious negative impact on our ability to remember well, make good decisions, and can even damage the brain.

Over the last years, neuroscientists have shown that chronic stress can lead to depression and to a higher risk of cognitive decline and even Alzheimer's disease symptoms. How does this happen? Under stress, the brain's limbic system that controls emotions, memory and learning, triggers the alarm that activates our fight-flight response. As soon as this happens there is an increase in the body's production of adrenaline and cortisol which increases the heart rate, metabolism and blood pressure, and lowers pain sensitivity. These are really useful when survival is on the line. When the emergency is over the body resets itself back to normal.

The problem is that when we are under constant stress the body isn't able to reset itself. If the high adrenaline and cortisol levels can't readjust this potentially can cause blood sugar imbalance, blood pressure problems, whittles away at muscle tissue, bone density, immunity and inflammatory responses. This, in turn, tops the formation of new neural connections in the hippocampus – the part of the brain absolutely vital for forming new memories. If this goes on, the hippocampus can actually shrink which further diminishes memory.

This all sounds pretty ghastly. So what can you do?

We don't have to live with stress!

When you put resilience into practice – the ability to bounce back from stressful situations – this helps you feel and perform better on a daily basis and protects your brain from the potential long-term damaging effects of stress. To build your resilience:

Exercise: Studies show that not only does exercise help build new brain neurons and connections, it can protect us from the effects of stress. As well as the 'feel good' factor we experience after exercise, a 2012 study showed that sedentary people showed greater stress-related atrophy of the hippocampus than those who exercised more. Exercise also helps with good sleep, reduces depression and boosts self-confidence. On with those walking shoes!

Relaxation: Whatever you find helps you quieten your mind and feel more at ease can decrease blood pressure, breathing rate, metabolism and muscle tension. It is well known that meditation is beneficial for managing stress and building mental resilience. Getting yourself out into nature can be restorative and reduce stress and cognitive function. Try slowing your breathing and thinking 'relax' as you slowly exhale.

Socialise: When we are bombarded with stress it is easy to let go our socialising. It can all seem too much effort. There is so much evidence that having stimulating social relationships is vital for both mental and physical health. It is important for you to create an enjoyable social environment, perhaps by inviting friends and family for activities. This is a great way to fight stress and exercise your brain!

Take control of the things that stress you: Turn off the technology where it bothers you, firmly decide to take part in activities that will promote your peace of mind and brain health. Learn to say 'no' to unreasonable demands on your time and energy. Give yourself permission to relax!

Have a good laugh: I am sure you have experienced feeling much better after a good laugh. Research studies back this up, as it is clear that laughter can reduce stress and lower those pesky adrenaline and cortisol levels. Even thinking about something funny can reduce stress and the damage it causes your brain.

Positive thinking: How you think about events and life situations can make an enormous difference. Simply changing the way you look at situations, taking stock of the positive things in your life and gratitude for all life brings can improve your ability to manage stress and build brain resilience.

Dr. Allison Lamont is founder and clinician at the Auckland Memory Clinic, or email dr.lamont(at)memory.foundation. You will find loads of information about memory on the Auckland Memory Clinic website. She is also a Director of the Memory Foundation.

Check out the Memory Foundation website