Can Stress Lead to Brain Damage?
Jennifer Drago 
Stress, in moderate amounts, can be good for the body. Stress, in moderate amounts, can be good for the body.
Stress, in moderate amounts, can be good for the body. In our ancestors, stress produced a heightened sense of alertness known as the "fight or flight syndrome" which was essential to survival. When you participate in a weight-bearing exercise, you provide good stress to muscles which helps them strengthen. When you do cardio exercise, you are building endurance and lung capacity. When you receive a good surprise, like a family member coming home for a visit, this "good" stress floods your brain with endorphins.
High levels of stress or chronic stress, though, can be damaging to the body and brain function. Chronic stress releases excess cortisol into the blood which can negatively affect blood pressure, blood sugar, metabolism and inflammation in the body and cause the memory-related structures in the brain such as the hippocampus to shrink over time and impair memory function. Chronic stress also accelerates premature aging by shortening telomeres, protective structures on our DNA strands. As telomeres become shorter, cells age faster and die younger.
Further, the process of aging itself can create stress as people face chronic disease, may lose friends and loved ones, see their functional abilities decline and/or face financial hardships. According to the National Institutes of Health, "Elevated levels of cortisol in aging are associated with higher levels of psychosocial stress, poorer cognitive performance, and atrophy of memory-related structures in the brain such as the hippocampus". Therefore, failure to manage stress in middle age and later years can be a double-whammy to our brains and body.
The groundbreaking research of Rush University's Dr. Robert Wilson in 2007 found that stress-prone people are more likely to develop memory problems. In fact, men and women who are easily flustered and distressed and who experience negative emotions, as well as anxiety and depression, were 40 percent more likely to develop cognitive impairment than those who did not experience negative emotions in their life. According to Dr. Wilson, "These findings suggest that, over a lifetime, [the] chronic experience of stress affects the area of the brain that governs stress response. Unfortunately, that part of the brain also regulates memory."
A 2006 study at UC Irvine found that stress hormones triggered higher levels of beta-amyloid and tau proteins in the brain, proteins that are pathologically linked to Alzheimer's disease. Both of these studies demonstrate that stress and stress-related hormones can impact brain function and cognition. Therefore, no matter what your age, to reduce your risk of developing memory issues, consider taking immediate action to reduce the acute and chronic stress in your life.
The good news is that each person can choose how to adapt to or respond to stressors in their life, both in terms of their mindset and the actions that they take to insulate themselves from the physical effects of stress. Here are some tips to quickly cut stress out of your life:
- Develop an attitude of gratitude. One of the fastest ways to inject positivity into your life is to journal three things or people that you are grateful for every day and to think consciously about why you are feeling gratitude for that person, thing or idea.
- Be mindful of positive experiences in your life and journal at least once every day. Doing so will help you savor the moment and will open your mind to notice more and more positive experiences.
- Perform a small act of kindness every day. Give a smile, a hug or a compliment. Write a note of thanks or send an appreciative email. Help someone at the grocery store to reach an item or carry something heavy.
- Meditate or sit quietly and breathe deeply at least once or twice per day for 2-15 minutes. Meditation and controlled breathing have been shown to decrease stress and increase focus.
- Get daily exercise. Getting physical helps the body to shed stressful energy and can decrease negative emotions. Walk outside and breathe the fresh air. Dance to your favorite song. Select the type of exercise that will provide you with the greatest pick-me-up and keep it fresh by trying new things!
- Take a personal day off from work and spend it doing things you love. Curl up with a book, get a massage, take a bath, do something creative, or better yet, do all of the above! Sometimes checking out and focusing on self-care can shift your mindset quickly.
- Switch out caffeinated drinks like coffee, soda, and energy drinks for caffeine-free tea or water. Your mind and body will be calmer and will thank you for the healthier alternatives.
In summary, it is important to note the long-term effects of chronic stress on our body and, particularly, our brains. To decrease the risk of memory loss from long-term stress and related hormones, take action today to strategically decrease your stress load and to improve your positive emotions.