Stress is something we all deal with. And it’s not necessarily a bad thing. The human body contains a natural stress response system that serves a purpose.  A brief surge of stress helps us stay alert and react quickly when life throws us a curveball. In small doses, it’s useful.  

The problem arises with the kind of stress that doesn’t let up. You know the type—worry that keeps you up at night or ongoing anxiety that never seems to ease. This is the type of long-term stress that can take a huge toll emotionally and physically.  

Biologically, stress can disrupt your sleep and increase inflammation in your body. Researchers now believe that chronic stress can also chip away at your memory and decision-making. This is how stress hurts brain health.

Protecting Your Brain Starts with Managing Your Stress 

In a Danish study, researchers followed a group of adults over 30 years. They found that people who reported higher stress levels around age 56 experienced greater declines in IQ, especially in problem-solving and processing speed. 

A separate study of 500,000 participants revealed that stress, whether felt emotionally or detected through biological markers, was consistently connected to increased dementia risk.  

Finally, a study in Sweden followed a group of women for five decades. Those with midlife symptoms of stress-related exhaustion including fatigue, forgetfulness, and persistent burnout were nearly three times more likely to develop dementia before age 75. 

But how exactly does stress affect the brain? 

Stress Reshapes the Brain 

Your brain is remarkably adaptable. But under constant stress, that flexibility can work against you. 

When stress persists, your body remains in a state of high alert while also releasing cortisol, a hormone meant only for short bursts. Cortisol is produced in times of stressful physical and mental events and is essential for helping your body process stress. But the prolonged elevation of cortisol wreaks havoc on your neurons and deteriorates brain structures. 

Two of your brain structures are especially sensitive to stress. Located deep within your brain, the hippocampus handles memory creation and storage processes. The prefrontal cortex helps you maintain focus and develop plans. Positioned right behind your forehead, it also controls decision-making and emotional regulation. Chronic stress can physically change these parts of your brain. They are among the first areas of the brain to show damage in the early stages of Alzheimer’s. 

Animal studies support this. Research shows that stress exposure and high cortisol levels accelerate the formation of amyloid-beta and tau proteins, two key indicators of Alzheimer’s.  

One scientific study found that repeated, chronic stress reduced learning and memory, specifically in the prefrontal cortex. In this study, stress did more than simply make animals more forgetful. Stress actually changed how their brains processed new information. 

Stress also overstimulates the amygdala—a small, almond-shaped structure in the brain that helps us process emotions like fear and anger. The result? More anxiety, less focus, and greater difficulty managing emotions.  

Fortunately, some of these changes may be reversible. 

5 Ways To Manage Stress 

The earlier stress is addressed, the more likely the brain can bounce back. While we can’t eliminate life’s challenges, we can change how we respond to stress. Here are some ideas for getting started. 

1. Get Moving 

Exercise stands as one of the most effective tools for maintaining brain health. In fact, research shows that aerobic exercise and resistance training decreases inflammation, stimulates  the brain’s ability to create new neurons (nerve cells), and enhances memory function. Even light daily activity helps.  

2. Create Calm Through Routine 

Regular sleep and mealtimes, along with manageable daily routines, help the brain regulate stress more effectively. 

3. Try Meditation 

In one study, meditation showed measurable improvements in memory, mood, and brain blood flow. It even reduced cortisol and increased telomerase activity—an indicator of cellular health and longevity—in people at risk for cognitive decline. 

4. Reach Out 

We all need someone to talk to. Speaking to someone, whether it be a friend, family member or therapist, can help you de-stress. Social support serves as an important buffer against stress-related brain damage.  

5. Eat Brain-Friendly Foods 

A diet rich in leafy greens, berries, fish, olive oil, and nuts can do wonders to decrease oxidative stress and support cognitive function. The Mediterranean diet and the Mediterranean-DASH Diet Intervention for Neurodegenerative Delay (MIND) are effective prevention methods for Alzheimer’s disease. 

The Bottom Line 

Stress is part of life, and there’s no way to completely avoid it. However, when it sticks around too long without relief, stress can cause significant damage. 

But you have more power than you might think. 

Simple choices like taking a daily walk and going to bed on time can help your brain stay strong. Spending quality time talking and having fun with others can also significantly decrease your stress level. 

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