Table of contents:
- The link between stress and brain shape
- Can the stress-affected brain return to normal?
- 1. Actively moving
- 2. Eat a balanced nutritious diet
- 3. Get enough sleep
- 4. Manage stress
- 5. Socializing with friends
When experiencing stress, it is not uncommon for someone to have difficulty concentrating and forgetting easily. However, the stress that is allowed to drag on can have a worse impact on the brain. A recent study has even found that stress can change the shape of the brain and interfere with its function.
The link between stress and brain shape
Stress triggers a chain reaction in the brain. When under stress, the body produces more cortisol. This hormone functions to regulate metabolism, blood sugar, blood pressure, and various other functions related to the response to stress.
Too high levels of the hormone cortisol are bad for the brain. This hormone can interfere with the sending of signals between cells, kill brain cells, and shrink an area of the brain called the prefrontal cortex. This is an area that plays a role in memory and the learning process.
Prolonged stress can also increase the size of the amygdala, the part of the brain that regulates responses to emotions and controls aggressive behavior. The enlarged amygdala makes the brain more susceptible to stress.
In line with these findings, a group of researchers from Louisiana State University, USA, found that stress can change the shape of certain cells in the brain. The research was conducted on animal models and is now published in Journal of Neuroscience .
In that study, even one stress trigger was able to change the shape of the astrocyte cells in the brain. Astrocyte cells are cells that clean the remaining chemicals in the brain after they are used to transmit signals.
Normal astrocyte cells have many branches to other brain cells. The function of this branch is to assist in sending signals between cells. However, stress causes the branching of the astrocyte cells to shrink so that the brain cells are unable to transmit the signals they should.
In addition, they also found other things that interfere with communication between brain cells. When dealing with stress, the body produces the hormone norepinephrine. This hormone actually inhibits the production of a special protein in the brain called GluA1.
GluA1 is an important protein required for signal transmission to the brain. Without GluA1, brain cells cannot communicate with astrocyte cells. GluA1 deficiency is also thought to increase the risk of Alzheimer's disease and a number of psychiatric problems.
Can the stress-affected brain return to normal?
The brain has a capability called neuroplasticity. This ability allows the brain to rearrange neural pathways that were previously disrupted. The brain is also able to recover from the effects of injury or disease so that its function returns to normal.
Prolonged stress can indeed change the shape and structure of the brain. The damage caused can even be said to be quite large. However, these changes are usually not permanent and can still be reversed by the brain.
The duration of recovery is of course influenced by several factors, especially age. Young adult brains generally recover more quickly. Meanwhile, middle-aged and elderly people need longer time to restore the neural pathways of the brain.
Even so, that doesn't mean older people can't get the same benefits. There are steps you can take to increase the neuroplasticity of the brain and reduce the effects of stress. Here are among them.
1. Actively moving
Physical activity for at least 10 minutes a day will trigger the production of endorphins. This hormone creates a feeling of happiness and increases mood and concentration. Not only the body, the brain will also be motivated to work when you are active in sports.
2. Eat a balanced nutritious diet
Your brain needs energy and nutrients in order to work optimally. Fulfill these needs by consuming complex carbohydrates, fruits and vegetables rich in vitamins and minerals, and foods that are good for the brain.
3. Get enough sleep
The brain is the body's most active organ, and sleep is a great opportunity to rest it. In addition, lack of sleep can also increase cortisol production. Get enough rest by sleeping for 7-8 hours a day.
4. Manage stress
Stress is unavoidable. However, you can manage your stress so that it doesn't change the shape of your brain or cause other damage. Methods that are often used to manage stress include meditation, breathing techniques, or resting.
5. Socializing with friends
Social interactions increase happiness-inducing hormones and decrease cortisol. When you socialize, you also communicate, think and learn. All of this is useful for the brain that is recovering from stress.
Stress is a natural thing in life. Stress is useful for increasing alertness so that you are alert to dealing with stressful situations. The changes that occur during stress can even make you more productive.
Stress is only a problem if it arises continuously so that it changes the shape or function of the body, including what happens to the brain. As much as possible, try to manage the stress you experience while being active, eating nutritious foods, and socializing.
