Less Stress for a Sharper Brain
Proven Stress Management Techniques to Promote Better Memory
Dec 22, 2008
Coping with chronic stress may be the best way to ward off and even repair what many Americans fear the most as they age—losing their mental capabilities. With the U.S. Census Bureau reporting that nearly 8,000 Americans began turning 60 each day starting in 2006, the problems of aging are in the forefront for a huge portion of the population. Polls by Research America and Parade Magazine indicate that for most of them, the fear of losing mental capacity is much greater than fears of losing physical abilities. The good news, however, is that studies show that dealing effectively with stress can help prevent and perhaps reverse the loss of mental capacities that come with aging.
Chronic Stress Can Shrink the Brain
Chronic stress damages the body and brain by releasing a hormone called cortisol that kills cells in the body, particularly in the hippocampus, the part of the brain that gathers and files sensory input as long-term memory. Prolonged and excessive production of stress hormones can cause the hippocampus to shrink, while effective stress management can encourage neurogenesis, the growth of new cells in the brain. A detailed discussion of how brain cells are affected by stress can be found in the Suite 101 article "Stress, Depression and Memory Loss."
Stress Management Can Regenerate Cells
Engaging in exercise and stimulating social and intellectual activities has been shown to encourage brain health by reducing stress and spurring the regeneration of cells that contribute to memory. Studies of elderly patients indicated that after six months of exercise there was a 15 to 20 percent improvement in decision-making ability and attention, and an increase in brain volume and the efficiency of neural networks. Other research uncovered better cognitive function after the introduction of a combination of cognitive training and physical activity. More information on the impact of exercise and stimulating experiences on the brain is available the article "Exercise, Experience and Brain Health."
Techniques for Encouraging a Sharper Brain
In addition to exercise and intellectual stimulation, Dharma Singh Khalsa cites the following approaches in the 2007 article "Brain Health-Stress Management Techniques" published online by Alzheimer’s Foundation of America, as scientifically effective in eliciting the relaxation response, the condition necessary to help create a healthier brain through one’s lifetime by limiting the production of cortisol and encouraging neurogenesis.
- Meditation. Research studies over the last three decades indicate that meditation significantly reduces the levels of cortisol in study participants. The only requirements for successful use of meditation as a stress reliever are a comfortable sitting position, a quiet environment, a device for focusing thought like a word, prayer or object of focus like the breath and an attitude of attentiveness.
- Guided Imagery and Visualization. Guided imagery is following the guidance of a soothing voice that is suggesting scenes of inner focus to elicit the relaxation response like “see yourself on a beautiful beach.” Visualizations are the creation of mental settings without outside assistance to help invoke calmness.
- Hypnosis. There are a number of different types of hypnosis, self-induced or by a trained therapist that can be useful for stress management. In using hypnosis to reduce stress, an individual learns or is brought to a deeply-relaxed and focused state where suggestions that will fight tension and improve health are made to the subconscious that carry over outside the hypnosis session.
- Deep Breathing. Deep breathing is an ancient and simple way to induce the relaxation response. Two popular and effective types are yogic and Zen breathing. Yogic breathing concentrates on the systematic filling of the lungs from bottom to top using the diaphragm like a bellows. A specific sound or mantra is sometimes used to facilitate the technique. Zen breathing focuses on the breath, usually as it enters and exits the nose.
- Classical Music. The complex textures and harmonies of classical music can help usher one into a meditation state or aid in the practice of other stress relieving activities like self-hypnosis, guided imagery or meditative exercises like yoga.
- Massage. The effectiveness of massage in the reduction of cortisol has been studied extensively in seriously ill patients where levels of stress hormones were markedly elevated. Research showed that the introduction of touch therapy caused damaging hormones to subside and chemicals promoting well-being and healing increased as a result.
- Prayer. Spiritual beliefs and practices of all types, including prayer, have shown to reduce the production of stress hormones which in turn encourages healthier lifestyle choices and elicits more positive medical outcomes when treatment is required.
Paying attention to stress levels in the body by incorporating soothing and healing practices into one’s lifestyle may prove to be one of the best defenses against a deteriorating brain. While stress is certainly an inevitable part of life, adding simple measures to not only slow cell damage by reducing the production of cortisol, but also by encouraging the regeneration of cells can be another easy step towards keeping an aging brain sharp.
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