Stress is a factor in life that is unavoidable. But did you know that up to 80% of the conditions we suffer with can be traced back to stress as the ultimate cause, particularly if the stress is prolonged and unaddressed? And did you know that one of those conditions cognitive decline?
Here at the Center, we just completed our Spring Cleanse Event. One of the most inspirational classes in my Full System Detoxification Cleanse Program series is the presentation that I give on stress and its physiologic effects on the body. I truly enjoy watching the expression of the members of our class as they begin to understand the affects of stress on their physiology. In every class over the last decade and a half, I see amazing changes in those who participate. However, the Spring 2023 cleanse brought changes that were exceptional, physically and in other ways as well, particularly in the area of stress management.
As we discussed some of the symptoms of stress and the conditions that it can cause, the class began to see the true cause of unwelcomed physiological changes in their bodies. Many of the conditions that the participants have been suffering with could ultimately be attributed to relentless physical, mental, or emotional strain or tension. With this understanding, they were empowered to make the necessary changes to start regaining their true health and wellness.
THE IMPACT OF STRESS
You see our bodies are designed genetically to endure stress for a short period of time. Hence, the proverbial “fight or flight response” to a fearful or painful encounter. When under assault, we either stand and fight the offender, or we turn and run away. Those are typically the two responses, whether the attack is physical or emotional.
However, these two methods of dealing with stress are not always feasible anymore. In our current culture, it may not be possible for an individual to fight the assailant or to run away. Consider the fact that the assault may be coming from your boss or your spouse. You absolutely cannot hit or fight your boss or your spouse. You also cannot simply run away from either one of these assailants as well.
So, what do you do? Oftentimes, you suck it up and take in the fear or pain. You sustain the assaults over and over again on a long-term basis, thereby creating a third response: a long-term stress response.
The changes that occur in your body to maintain a short term stress response are good if you are going to run or fight. The area of the brain that controls these survival instincts is called the amygdala. It is located deep in the brain, and it kicks into high gear when a stressful situation occurs.
Your heart rate increases, your blood pressure rises, your digestive tract slows or shuts down, blood circulation is diverted from your core and sent to your extremities, your sex drive diminishes, and your cholesterol level rises.
Our bodies, meanwhile, are not genetically designed to sustain long-term stress. As a result, the changes I just mentioned negatively impact your overall health and wellness, even if the stress seems minor. Ultimately, these physiologic changes create symptoms that are diagnosed as such things as high blood pressure, high cholesterol, low libido, and a myriad of gastrointestinal conditions.
One important thing, however, that I did not include on my list of physiologic changes that affect our overall health and wellness is brain function. Unfortunately, this is one of the areas of our body that is not spared from the long-term effects of stress.
The brain and the nervous system are also affected by the physiologic changes that occur in response to stress. For instance, stress causes memory functions to shut down. When this occurs long term, we see continuous memory loss. There is a theory about why this occurs. Because the brain uses its energy supplies where needed most, in a long-term stress situation, the energy is being shunted to the amygdala. This means that areas of memory function are not receiving the energy needed to function at full capacity.
Recent research has documented the connection between high levels of stress and memory loss. A recent study published in JAMA Network Open revealed this connection. The study involved the data analysis of 24,500 individuals aged 45 and older who had participated in the Reasons for Geographic and Racial Differences in Stroke (REGARDS) national cohort study.
The study revealed that individuals who demonstrated stress levels that were 40% higher than others had more difficulty with cognition than those with lower perceived stress levels. These stressed-out folks had much more difficulty with learning new information, focusing, and remembering facts. The lead researcher noted that: “The findings suggest the need for regular screening and targeted interventions for stress among older adults.”
As we all know, there are no truly effective treatments to reverse the effects of dementia. Therefore, prevention is the best way to avoid the onset and progression of cognitive decline.
HOW TO COMBAT STRESS
So, what can be done about this aspect of the contributing factor to cognitive decline? Here are some suggestions. You may notice that the first few things to avoid are the same things we often turn to when stress hits.
- Avoid alcohol consumption, which ironically, many use as a crutch of sorts to deal with stress.
- Avoid stress eating and eating foods that contain a high amount of salt or fat. Eat more healthy foods including more vegetables and fruits. This make a huge difference in your overall health and wellness in addition to helping to reduce the long-term effects of stress.
- Do not withdraw socially. This is unfortunately something that was forced upon us during the COVID pandemic. Unfortunately, that habit for many has continued. Reaching out to those that you either haven’t seen or spoken to in a while and reigniting some of your social experiences goes a long way in dealing with the stressors of life.
- Smile and laugh. Seek out things that make you smile and laugh, because this can stimulate the release of some the positive healthy hormones that enhance your overall outlook on life.
- Avoid agitating news. This may be very difficult to do in these tumultuous times. However, by shutting off the news broadcasts and social media, you can go a long way to eliminating some of the offending information that may be creating more stress for you.
- Prioritize sleep. Sleep is vital in dealing with the long-term cognitive effects of stress. Make sure that you are getting not only enough sleep, but also that the quality of your sleep is good. I have discussed specific things in previous articles that I have written on sleep. These include going to bed and waking up at the same time daily, avoiding caffeine in the late afternoon, giving yourself enough time in the evening to unwind before bed, and avoiding all electronic devices before going to sleep. These all go a long way in helping you to get more restful sound sleep.
- Find a confidant. Another thing that is important in maintaining good cognitive function while dealing with the stressors of life is interacting with those that you trust and confide in and sharing your thoughts and feelings with them. If necessary, counseling may also be of benefit.
- Get some good healthy exercise. Take a walk in the sun, especially with a friend or loved one to combine some of the above methods of stress reduction.
- Engage in hobbies and calming activities. Hobbies help us deal with stress. Further, stress relieving activities such as reading books of interest to you, prayer, and meditation can also go a long way in grounding you as well. Your hobby can provide exercise or it can just require time to smell the roses and appreciate what you have, because gratitude is extremely important as well.
So, please recognize that stress is a factor in life that is unavoidable. How we handle and manage daily stressors is the key to our overall health and wellness. Along with this, however, is the realization that there are ways to mitigate your stress and keep it in check. This is also extremely important for us to remember in order for us to live a longer healthier life.