It might seem obvious that stress is bad for your health; after all, who hasn’t had a tough day at work, and left feeling run down? But stress can also be bad for your brain, in terms of both mental and cognitive health. Chronic stress can result in changes to nerve structure, and even nerve death. Stress may therefore accelerate the process of brain degeneration that eventually leads to dementia, including Alzheimer’s disease.In one study, there was a 65% increased risk of developing dementia from high stress levels1.
What causes stress?
We are all familiar with the causes of stress – work, relationships, money. Less obvious but also important are anti-nutrients (caffeine, alcohol), poor diet, poor sleep, dehydration, pain, as well as beliefs and perceptions. In short – 21st Century Living!
The stress hormone cortisol
Levels of the stress hormone cortisol naturally follow a circadian rhythm, rising rapidly after waking, falling during the day, before dropping to lowest levels in the middle of the night.
Higher production of cortisol has a number of effects,including increasing availability of glucose in order to ready the body for action, in other words, to facilitate the ‘fight or flight’ response. As well as increasing the body’s readiness for action, cortisol suppresses processes that are not needed immediately e.g. the demanding immune system.
This is why stress can increase susceptibility to coughs and colds. Once the challenge has passed, the human body should release and relax. However, in today’s environment, there is often no recovery, but ongoing stimulation of the stress response.
Detrimental effects of cortisol on brain health
Increases in cortisol levels have been reported in patients with Alzheimer’s disease, and a correlation has been found between increases in cortisol levels and the severity of cognitive defects. In addition, long-lasting increases in cortisol have been found to:
- Increase inflammation
- Cause high blood pressure and other vascular issues
- Increasing blood sugar
- Affecting sleep, reducing both sleep quantity and sleep quality
- Affect gut health
When experiencing stress, it can be difficult to make good lifestyle and diet choices – sugary foods may be used as a ‘pick me up’. In addition,there may be no time to cook, alcohol is used to relax, bedtimes are pushed later,and we rob time from sleep. Stimulants such as coffee are used after a poor night’s sleep to get going in the morning.
How can you break this cycle and manage stress?
Nature
Studies have shown that watching wildlife (e.g.birds), spending time in nature, or even watching natural history programmes can reduce stress and anxiety and improve mood. So,try swapping high tension drama for David Attenborough on the television.
Breathing
Certain types of breathing can stimulate ‘the relaxation response’. For example, breathing in through your nose for approx. 7 seconds, pausing, and then breathing out slowly through your mouth for approx. 11 seconds. Repeat at least once daily.
Happiness & gratitude journal
This relates to the fact that our thoughts, perceptions and beliefs can trigger the stress response or equally the relaxation response. A gratitude and happiness journal is a notebook that you can keep next to your bed and complete daily (only takes a couple of minutes). The key to this exercise is finding some positives from the day.This technique has been shown to increase happiness (and by association reduce stress levels) within 7 days!
Emotion
Our emotional response to stress is important. Sometimes easier said than done, but try taking a “whatever” approach to stressful situations. Shrug and breathe out deeply as you say this. It works!
Blood sugar balance
Blood sugar crashes cause the release of cortisol, which increases blood sugar levels again when they crash. However, if poor diet is causing blood sugar crashes through the day then levels of cortisol will be elevated for long periods – contributing to increased feelings of stress. Stress can be supported by eating a diet that keeps blood sugar balanced and which provides adequate nutrients for the adrenal glands, involved in the stress response. This is a low sugar diet, high in vegetables with adequate protein and healthy fats.
Specific nutrients
There are a number of nutrients that are important for helping the body cope with stress – some nutrients are calming such as magnesium and pantothenic acid, others support the adrenal glands that produce the stress hormones, e.g. B vitamins, vitamin C (pantothenic acid is also used by adrenal glands). Foods that are good sources of magnesium and B vitamins include nuts and green leafy vegetables. In addition, black tea contains L-theanine which increases levels of brain calming chemicals, which may be why “a nice cup of tea” is offered as comfort. Alternatively purchasing supplements from https://mykratomclub.com can give customers safe natural supplements that are an alternative to caffeine. Kratom may be an effective reliever for chronic pain by attaching to opioid receptors. However, it is important you read reviews to make sure you are choosing the right ones to incorporate into your wellness routine.
To ensure you keep your brain and mind healthy, a holistic approach must therefore be taken. Diet should be a key priority, making sure that you are consuming the correct nutrients from good food sources, and supplementing to cover any shortcomings. Healthiness goes hand in hand with happiness, so stay mindful, active, and reap the benefits!
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