Yes! Yoga, meditation, and visualization are all excellent ways to learn to manage your stress levels. Reducing stress, and the stress hormones, in your system is critical to your brain and overall fitness. In this article we explore the science behind stress and stress management and include some tips you can start using today.
Copyright (c) 2007 SharpBrains
Yes!
Yoga, meditation, and visualization are all excellent ways to learn to manage your stress levels. Reducing stress, and the stress hormones, in your system is critical to your brain and overall fitness.
Why is this so? Its clear that our society has changed faster than our genes. Instead of being faced with physical, immediately life-threatening crises that demand instant action, these days we deal with events and illnesses that gnaw away at us slowly, without any stress release.
Dr. Robert Sapolsky, in an interview about his book Why Zebras Dont Get Ulcers, points out that humans uniquely can get stressed simply with thought, turning on the same stress response as does the zebra. But, the zebra releases the stress hormones through life-preserving action, while we usually just keep muddling along, getting more anxious by the moment.
Prolonged exposure to the adrenal steroid hormones like cortisol, released during the stress response, can damage the brain and block the formation of new neurons in the hippocampus, which is the key player in encoding new memories in your brain. Recent studies have shown these neurons can be regenerated with learning and environmental stimulation, but while short-term stress may improve attention and memory, chronic stress leads indirectly to cell death and hampers our ability to make changes and be creative enough to even think of possible changes to reduce the stress.
What are the best defenses against chronic stress?
- Exercise strengthens the body and can reduce the experience of stress, depression, and anxiety.
- Relaxation through meditation, tai chi, yoga, or other techniques to lower blood pressure, slow respiration, slow metabolism, and release muscle tension.
- Biofeedback programs that provide real-time information, allowing you to learn effective techniques for reducing stress levels.
- Empowerment, because attitudes of personal confidence and control of your environment resolve the stress response.
- Social network of friends, family, and even pets help foster trust, support, and relaxation.
If you want to learn more about the science behind these recommendations, you can enjoy these scientific papers:
- Bedard M, Felteau M, Mazmanian D, Fedyk K, Klein R, Richardson J, Parkinson W, Minthorn-Biggs MB. Pilot evaluation of a mindfulness-based intervention to improve quality of life among individuals who sustained traumatic brain injuries. Disabil Rehabil. 2003;25:722-31.
- Bremner JD. Traumatic stress: effects on the brain. Dialogues Clin Neurosci. 2006;8:445-61.
- Czeh B, Muller-Keuker JI, Rygula R, Abumaria N, Hiemke C, Domenici E, Fuchs E. Chronic Social Stress Inhibits Cell Proliferation in the Adult Medial Prefrontal Cortex: Hemispheric Asymmetry and Reversal by Fluoxetine Treatment. Neuropsychopharmacology. 2006 Dec 13; [Epub ahead of print].
- Warner-Schmidt JL, Duman RS. Hippocampal neurogenesis: opposing effects of stress and antidepressant treatment. Hippocampus. 2006;16:239-49.
- Sapolsky, RM. Why Zebras Don't Get Ulcers (Owl Books; 2004). ISBN: 0805073698
5 Facts You Need To Know To Understand, Navigate And Enjoy The Digital Brain Health Revolution
Hundreds of companies around the globe, now including Elon Musk's Neuralink and even Facebook, are researching and developing new ways to help brain owners be smarter, sharper, and healthier. What explains this flurry of activity? Where may it be headed? To help you understand what's going on, let me highlight five key facts.
Neuroplasticity As Seen By Neuroscience Pioneer Santiago Ramon Y Cajal...100 Years Ago!
The Weisman Art Museum in Minneapolis hiosts a wonderful temporary exhibit highlighting the medical illustrations of neuroplasticity pioneer Santiago Ramon y Cajal. Who was Ramon y Cajal? Why does his research matter? Well, let's start with the concept of neuroplasticity. Neuroplasticity--or brain plasticity-- refers to the brain's ability to change throughout life, to rewire itself based on experience.
Study Debunks 4 Common Myths About Brain Training And Lifelong Cognitive Enhancement
If the media is your main source of information about brain training and cognitive enhancement, you will probably believe a number of myths. Good news is, a just-published study should help debunk those myths and provide a better foundation to educate the public and to shape future research, policy and innovation.
