Chronic Stress Causes Damage: 5 Ways to Protect Your Brain

by Dr. Natasha Turner Jan 11th 2010 2:45AM

Categories: Advice, Happiness, Health, Hormone Diet

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Natasha Turner, N.D. is a Toronto-based naturopathic doctor. She is the founder of the Clear Medicine wellness boutique and author of the bestselling book The Hormone Diet. Each week in her column for That's Fit.ca, Dr. Turner advises readers on how to remedy common health issues as well as improve their overall health.

Most of us are all too familiar with the feeling of being stressed -- your heart races, your breathing becomes rapid and shallow, your blood pressure rises and your hands become cold or clammy as blood flow is directed to your limbs to prepare for escape. However, most of the time there is no escape, as we sit in front of our computers or trapped in traffic!

This is our initial response to stress, otherwise known as an adrenalin rush or sympathetic nervous system response. The parasympathetic nervous system response, or relaxation response, is just the opposite; your breathing slows and deepens, your muscles relax, your blood pressure lowers, your pulse rate slows and blood flow is directed to the organs of digestion and elimination. If you always feel tense or anxious, your body will remain in a constant state of heightened arousal. As new studies have found, chronic stress, particularly psychological stress, is most detrimental to our health.

Effects of Chronic Stress after the jump...


Under chronic stress, whether physical, emotional, mental or environmental, real or imagined, our body releases the hormone cortisol. Cortico-releasing hormone (CRH) produced by our master gland, the hypothalamus, stimulates the pituitary to produce ACTH, which travels to the adrenal glands (stress glands), two small glands that rest atop the kidneys, causing the production of cortisol. This network is called the hypothalamus-pituitary-adrenal axis because all three glands are in constant communication with each other, depending on our level of perceived stress. Cortisol is produced by the adrenals under prolonged stress; they release adrenalin as an immediate response to stress. Both hormones are necessary in small amounts, but in excess they can be harmful.

The effects of chronic stress:
  • High blood pressure and increased cholesterol
  • Increased weight gain around the abdomen
  • Suppressed immunity and increased susceptibility to infections
  • Insomnia or sleep disruption – waking too early or between 2am and 4am
  • Damage to the area of the brain responsible for memory
  • Increased risk of type 2 diabetes and insulin resistance
  • Increased back pain and tension headaches
  • Decreased sex drive
The high cost of stress on the brain
Research has found that mental or emotional stress is the most harmful because it is not followed by a relaxation response, whereas most physical stress on the body is followed by a period of rest. As long as the perceived stressful event remains in our head, we remain in a state that is always just a notch above the healthy resting, balanced state. This leads to permanent physiological changes.

Not to add to your stress level, but accumulating research indicates that continuous or intense stress may sometimes negatively influence the brain and its function. Studies find evidence that severe stress may sometimes alter brain cells, brain structure and brain function. As a consequence, memory problems and the development of some mental diseases, including depression, may erupt.

What can you do?
The solution to stress is multifaceted and includes sleep, a balanced diet, the right supplements, a positive attitude and an effective exercise plan. Here are five tips to help protect your brain and body from the negative effects of stress:

1. Take a high potency fish oil: DHA fish oil has been found to help regulate the hypothalamus-pituitary-adrenal axis and assist in protecting the brain from the negative effects of elevated cortisol. Metagenics makes a pharmaceutical grade fish oil high in DHA, which can be purchased at our online store.

2. Do deep breathing exercises when you are driving: Taking deep breaths tricks your body into the relaxation response. Make your drive to work more enjoyable by listening to motivational CDs and actually look forward to your commute.

3. Practice mindfulness in your day: If you start to feel stressed or overwhelmed concentrate only on what is happening to you in your surroundings. Get a nice smelling hand cream to keep at your desk and use this as a reminder to keep you centered and calm when you need to step back from things during your day.

4. Relora blocks the release of cortisol: Consider using a relora supplement if you are under continuous stress. It is also particularly beneficial for stress-related weight gain around the abdomen.

5. Get a massage: Massage reduces cortisol and may actually help you lose weight – along with a good night's sleep! Your brain cells will thank you for it!

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