Save your brain cells! - How to counteract stress properly

Veröffentlicht am: October 02, 2024
Irina Fink
Irina Fink

Naturopath

Constant pressure, the feeling of not doing justice to others and constant physical and mental stress not only have negative consequences for our bodies, but also affect our mental life.

➤ With children and a career, the stress is at its greatest!


This chronic stress is widespread nowadays and is reflected in the blood count by an increased cortisol level, which can trigger mental suffering and a wide range of physical illnesses.

How does an elevated cortisol level occur in the first place?

As soon as you are faced with potential danger, a stress reaction is triggered in the body, often referred to as the flight or fight response. During a stress response, the stress hormones noradrenaline and adrenaline are released in rapid bursts. The adrenal cortex then releases the stress hormone cortisol. 

In the past, this function helped us to flee quickly from danger or to confront it. The cortisol was immediately reduced again through movement or flight.

Nowadays , stressful situations look different, but are no less disastrous. If your life consists of a series of crises (or at least it feels like it), your body is constantly releasing the hormone cortisol, which is not reduced by exercise - you are now permanently stressed.

➤ A lmost 9 out of 10 people are stressed by work!


The problem? A permanently elevated cortisol level has serious consequences!

ATTENTION: these signs are a warning!

We suffer serious health problems as a result of chronically elevated cortisol levels:

  • Reduced immune function and more susceptible to diseases
  • Obesity
  • Insomnia
  • Mood swings and inner restlessness
  • Permanent anxiety, depression, burnout and all kinds of other mental disorders
  • negative effects on all cognitive function. Tragically, elevated cortisol killsexisting brain cells . Cortisol literally stimulates them to death and reduces the growth of newly forming brain cells.
  • Brain disorders, which result in concentration problems, memory loss and even a higher risk of Alzheimer's disease
  • High blood pressure, which is associated with heart disease and an increased risk of stroke

➤ More than half of stressed people suffer from back pain, inner tension, persistent tiredness, listlessness or sleep disorders!

 

How can we stop the suffering?

Movement 

Sufficient exercise leads to a rapid reduction of cortisol in the body and we immediately feel better. At the same time, serotonin and dopamine (happiness hormones) are released. 

Stress reduction techniques 

Reduce your stress levels continuously. Pay attention to your breathing, change your mindset - think positively, meditate, go for walks in the fresh air, listen to your favorite music or follow the downshifting & yoga trends.

Eat a balanced diet 

To combat stress, nerve foods such as dark chocolate, berries, olive oil, turmeric, green tea or pre- and probiotics are recommended. Foods that contain the precursor tryptophan, such as eggs, fish, cheese, meat, seeds, nuts and bananas, are recommended for serotonin levels.

Carbohydrate intake

Pay attention to your blood sugar. Avoid wheat and refined carbohydrates and replace them with brain-healthy carbohydrates such as potatoes, root vegetables, fruit and cereals such as rice and oats. 

Food supplements

There are numerous medicinal plants and foods that help to naturally reduce cortisol levels and increase serotonin levels. Our wide range of stress management products includes Myo Inositol capsules against stress, Rhodiola Rosea - an adaptogen, melatonin for a restful sleep, 5 HTP for the production of serotonin, or Maca and Ginkgo Biloba as valuable sources of energy.

Micronutrients

The following micronutrients also help to naturally increase serotonin levels: vitamin B complex for the nerves, magnesium complex for the nerves, magnesium complex for relaxation, vitamin D and omega-3 fatty acids to combat depression, and zinc for physical stress. 

Light

We usually spend most of our time indoors with poor lighting instead of outdoors. This throws our internal clock out of sync. So go outside again more often and recharge your inner clock with natural daylight. Practical daylight lamps also ensure a sufficient supply. 

Tips at the end:

  1. Take a deep breath
  2. Try out tried and tested techniques to reduce stress
  3. Pay attention to WHAT and HOW you eat
  4. Harness the power of medicinal plants from nature
  5. Exercise regularly
  6. Get enough natural daylight

 

Sources (in English):

McEwen, B. S. (2017, January-December). Neurobiological and Systemic Effects of Chronic Stress. Chronic Stress, 1, doi: 10.1177/2470547017692328

Machado, A., Herera, A. J., De Pablos, R. M., Espinosa-Oliva, A. M., Sarmiento, M., Ayala, A. et al. (2014). Chronic stress as a risk factor for Alzheimer's disease. Reviews in the Neurosciences, 25(6):785-804, doi: 10.1515/revneuro-2014-0035

Yang, L., Zhao, Y., Wang, Y., Liu, L., Zhang, X., Li, B. et al. (2015). The Effects of Psychological Stress on Depression. Current Neuropharmacology, 13(4):494-504, doi: DOI: 10.2174/1570159x1304150831150507

Rubin de Celis, M. F., Bornstein, S. R., Androutsellis-Theotokis, A., Andoniadou, C. L., Licinio, J., Wong, M. L. et al. (2016, May). The effects of stress on brain and adrenal stem cells. Molecular Psychiatry, 21(5):590-3, doi: 10.1038/mp.2015.230

Lucassen, P. J., Pruessner, J., Sousa, NJ., Almeida, O. F., Van Dam, A. M., Rakowska, G. et al. (2014, January). Neuropathology of stress. Acta Neuropathologica, 127(1):109-35, doi: 10.1007/s00401-013-1223-5

Oliveira, T. G., Chan, R. B., Bravo, F. V., Miranda, A., Silva, R. R., Zhou, B., Marques, F. et al. (2016, January). The impact of chronic stress on the rat brain lipidome. Molecular Psychiatry, 21(1):80-8, doi: 10.1038/mp.2015.14

Ait-Belgnaoui, A., Colom, A., Braniste, V., Ramalho, L., Marrot, A., Cartier, C. et al. (2014, April). Probiotic gut effect prevents the chronic psychological stress-induced brain activity abnormality in mice. Neurogastroenterology and Motility: The Official Journal of the European Gastrointestinal Motility Society, 26(4):510-20, doi: 10.1111/nmo.12295

McEwen, B. S. (2012, October). Brain on stress: how the social environment gets under the skin. Proceedings of the National Academy of Sciences of the United States of America, 109 Suppl 2:17180-5, doi: 10.1073/pnas.1121254109