Age smarter, age stronger – managing stress for a healthier brain
Discover how managing stress, and other factors can help keep your brain healthy as you age. Our latest feature in recognition of Stress Management Month, run by the Stress Management Society, explores the impact of stress on cognitive function, and other aspects of health and offers practical tips to reduce its effects. Learn from Dr. Martin Thornton, Bluecrest’s Chief Medical Officer, about the importance maintaining brain health and get valuable insights to support our ‘Age Smarter, Age Stronger’ campaign.
Mind over matter – channelling stress for improved brain health
One of the most significant factors influencing brain health is stress. Long-term, chronic stress affects brain function and can increase our risk of developing certain conditions. “We are living in a world that the human brain is not well-adapted to, and as a result, we experience and normalise very high levels of stress.” says Dr. Thornton. “It’s more important than ever before to find ways to manage our stress and close the loop on the stress cycle daily.”
Here we explore how our brains age, how stress impacts brain health and the smart steps you can take to effectively manage stress to stay healthier for longer.
How our brains age
From the moment we’re born, the human brain develops at an astonishing pace. It’s one of the factors that sets us apart from other primates. Our brains aren’t considered to be fully developed until our early 20s. Brain changes start to occur in your 30s and 40s and cognitive decline can begin around midlife, even as early as 45 years of age. The signs and symptoms of cognitive decline will vary from person to person, but there are some generally accepted indicators to look out for, usually “a noticeable shift in memory, attention, information processing and speed of processing,” says Dr. Thornton.
This might sound terrifying, but there is good news - there are positive steps we can all take to manage cognitive decline and enjoy a healthy brain for as long as possible.
“Longevity studies, such as those around the blue zones (places in the world where there is a high incidence of centenarians, such as Sardinia and areas of Japan), show that having close relationships, community engagement, and a sense of purpose contributes significantly to our longevity,” says Dr. Martin Thornton. “People with strong social ties and fulfilling daily activities tend to live longer and have less stressful and healthier lives.”
The profound effects of stress on an ageing brain
Stress can have a significant impact on the brain as we age, affecting various cognitive functions and overall brain health.
Memory and cognition
Chronic stress can impair memory and cognitive functions. It affects the brain's ability to process information, leading to difficulties in attention and memory.
Inflammation
Prolonged exposure to stress hormones can cause inflammation in the brain, which is linked to mood disorders and cognitive decline.
Neurodegenerative diseases
Stress increases the risk of developing neurodegenerative conditions, such as Alzheimer's disease and dementia, through the degeneration of brain cells.
Hormonal changes
Stress affects the balance of hormones in the brain, which can influence how the brain responds to stress at different stages of life. For example, hormonal changes during menopause can alter stress responses.
Metabolic stress
As we age, the brain's ability to utilise energy efficiently declines, and stress exacerbates this issue. This can lead to neuronal insulin resistance, reducing the brain's access to glucose and impairing brain function.
Managing stress for a healthier brain
Understanding and managing stress is essential for maintaining optimal brain health and enhancing our quality of life. By adopting effective stress reduction strategies, we can protect our brains, improve cognitive performance, and foster a healthier, more vibrant future.
Mindfulness and meditation
Engage in mindfulness exercises to stay present and reduce anxiety. Techniques like deep breathing and mindful walking can help you focus on the moment and alleviate stress. Regular meditation can significantly lower stress levels. Start with guided meditations or apps that offer structured sessions. Even a few minutes a day can make a difference.
Physical activity
Physical activity releases endorphins, which are natural stress relievers. Aim for at least 30 minutes of moderate exercise, such as walking, jogging, or yoga, most days of the week. Find ways to incorporate movement into your daily routine, like taking the stairs, stretching during breaks, or going for a walk after meals.
Maintain a healthy diet
Eat a balanced diet rich in fruits, vegetables, lean proteins, and whole grains, including nuts, seeds and healthy oils, like olive oil. Avoid excessive caffeine, sugar, and processed foods, which can exacerbate stress. Drink plenty of water throughout the day. Dehydration can affect your mood and cognitive function, increasing stress.
Prioritise sleep
Ensure you get 7-9 hours of quality sleep each night. Establish a regular sleep schedule and create a calming bedtime routine to improve sleep quality. Keep your bedroom cool, dark, and quiet. Avoid screens and stimulating activities before bed to help your body wind down.
Keep it social
Maintain strong social connections with friends, family, and colleagues. Sharing your feelings and experiences can provide emotional support and reduce stress. Participate in social activities that you enjoy, such as group hobbies, sports, or community events. These interactions can boost your mood and reduce stress.
Get organised!
Plan your day with realistic goals and prioritise tasks. Break large projects into smaller, manageable steps to avoid feeling overwhelmed. Schedule regular breaks throughout your day to rest and recharge. Short breaks can improve focus and reduce stress.
……and relax
Use deep breathing exercises to calm your mind and body. Techniques like diaphragmatic breathing can help reduce stress and improve relaxation. One effective method is the physiological sigh—a natural breathing pattern involving two quick inhales followed by a long exhale, This type of breathing helps regulate oxygen and carbon dioxide levels in the blood, slows the heart rate, and signals the nervous system to reduce stress. Studies have shown that incorporating physiological sighs can provide an immediate sense of calm, making it a powerful tool for managing anxiety or tension. Try progressive muscle relaxation. This technique involves tensing and then relaxing different muscle groups in your body. It can help release physical tension and reduce stress.
Engage in enjoyable activities
Spend time on hobbies and activities that bring you joy and relaxation. Whether it's reading, gardening, painting, or playing music, these activities can provide a mental break from stress.
Seek professional support
If stress becomes overwhelming, consider seeking help from a mental health professional. Therapy can provide strategies and support for managing stress effectively. Look for stress management programs or workshops in your community. These can offer valuable tools and techniques for reducing stress.
Monitor your health with regular health assessments
Stress levels can also significantly impact key health markers, such as blood pressure, heart rate, and cholesterol levels. By monitoring your health through regular assessments, you can identify potential stress-related issues early, allowing for timely intervention and management. Regular assessments also enable you to track how any lifestyle changes you’ve made to reduce stress levels may be reflected in your results, providing peace of mind that you are doing all you can to stay in the best health possible. Overall, regular health assessments foster a proactive approach to taking control of your health, which can help alleviate stress and contribute to a healthier, more balanced life.
Implementing these some of these strategies can help you manage stress more effectively and improve your overall health and wellbeing. Consider this your permission to switch off and take care of your brain health!
