Save your brain cells! - How to counteract stress properly

⏱ 10 min read

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.

➤ Almost 9 out of 10 people are stressed by work!

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

View the Cortisol Stop Pack  ➜

Ashwagandha + Rhodiola + Magnesium

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 kills existing 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!

Cortisol and the brain: what happens to memory and brain cells

In the short term, the stress response is useful and helps the body to adapt (McEwen, 2017). The trouble starts when cortisol stays high for months and years. One region of the brain is hit especially hard: the hippocampus, which you need for learning and memory.

Researchers followed older adults over several years. Those whose cortisol was elevated for a prolonged time had a smaller hippocampus and did worse in memory tasks than people with normal cortisol levels. The more the cortisol level had risen over time, the more the hippocampus had shrunk (Lupien et al., 1998).

This is not only a question of old age. In the Framingham Heart Study, 2,231 adults with a mean age of 48.5 years took tests of memory and thinking, and 2,018 of them had a brain scan. Those with the highest cortisol levels had worse memory and lower brain volumes than those with medium levels, and the link was particularly clear in women (Echouffo-Tcheugui et al., 2018).

Stress also cuts off the supply of new nerve cells. High levels of the stress hormones produced by the adrenal cortex reduce neurogenesis, the formation of new nerve cells, and this contributes to the development of depression (Rubin de Celis et al., 2016). In adult monkeys, a single stressful experience was enough to significantly reduce the number of dividing cells in the dentate gyrus, the part of the hippocampus where new nerve cells are formed (Gould et al., 1998).

There is an encouraging side to this: the brain stays adaptable throughout life, and this plasticity gives hope that the effects of stress can be countered (McEwen, 2017). This is exactly where the measures further down come in.

Stress, cravings and belly fat: the cortisol link

Many people reach for something sweet after a hard day, and cortisol plays a part in this. In a laboratory study, 59 healthy women went through a stress session and a calm control session on different days. The women who reacted to stress with a strong rise in cortisol ate more calories on the stress day than those with a weak cortisol reaction, and they ate significantly more sweet food on both days (Epel et al., 2001).

Cortisol is also linked to where the body stores fat. Women who carry their fat around the waist secreted significantly more cortisol under stress than women with a low waist-to-hip ratio, and they reported more chronic stress. The findings support the idea that cortisol released under stress contributes to fat around the belly (Epel et al., 2000). Bringing stress down is therefore also a step towards a healthy weight.

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. 

Rescuing brain cells: what lowers cortisol according to studies

For several of the measures above, controlled studies show measurable effects on cortisol, and in one case even on the size of the hippocampus:

• Exercise: a meta-analysis of 10 intervention studies found that physical activity is an effective strategy for lowering cortisol levels, and it improved sleep quality as well (De Nys et al., 2022). In a randomised trial with 120 older adults, aerobic exercise training increased the volume of the hippocampus by 2%, which reversed the age-related loss of 1 to 2 years, and memory improved (Erickson et al., 2011).
• Meditation: across 45 randomised trials, meditation reduced cortisol as well as blood pressure, heart rate and the inflammation marker C-reactive protein (Pascoe et al., 2017).
• Sleep: in healthy young men, a night with only four hours of sleep raised cortisol levels on the following evening by 37%, and a night without any sleep raised them by 45% (Leproult et al., 1997). Regular bedtimes therefore belong in every plan against stress.
• Ashwagandha: in a placebo-controlled trial with 64 adults with chronic stress, 300 mg of ashwagandha root extract twice a day for 60 days substantially reduced serum cortisol and the scores on all stress questionnaires (Chandrasekhar et al., 2012). A meta-analysis of 12 trials with 1,002 participants showed that ashwagandha significantly reduced stress and anxiety compared with placebo (Akhgarjand et al., 2022).
• Rhodiola rosea: in a placebo-controlled trial with 60 people with stress-related fatigue, 576 mg of rhodiola extract a day for 28 days reduced burnout symptoms, improved the ability to concentrate and decreased the cortisol response on waking (Olsson et al., 2009).
• Omega-3 fatty acids: in a randomised trial with 138 middle-aged adults, 2.5 g of omega-3 a day for 4 months led to 19% lower cortisol levels during a stress test than placebo (Madison et al., 2021).

Ashwagandha, rhodiola and magnesium come together in the Cortisol Stop Pack:

View the Cortisol Stop Pack  ➜

Ashwagandha + Rhodiola + Magnesium

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

Frequently asked questions

What does cortisol do for your brain?

In the short term, cortisol helps the brain and body to respond to a challenge. If the level stays high for a long time, the brain suffers: in the Framingham Heart Study, adults with the highest cortisol levels had worse memory and lower brain volumes. The hippocampus, the region for learning and memory, is hit especially hard.

Do chronic high cortisol levels kill brain cells?

Yes. Permanently elevated cortisol stimulates brain cells to death and reduces the growth of new ones. Older adults with cortisol that stayed high for years had a smaller hippocampus and weaker memory, and high levels of stress hormones reduce the formation of new nerve cells.

Does lowering cortisol help save brain cells?

Yes, bringing cortisol down takes the pressure off the brain, which stays adaptable throughout life. Physical activity lowers cortisol, and in a trial with 120 older adults, aerobic training increased the volume of the hippocampus by 2% and improved memory. Meditation, enough sleep and plant extracts such as ashwagandha and rhodiola lower cortisol as well.

What do you crave when cortisol is high?

Mostly sweet and high-calorie food. In a laboratory study, women who reacted to stress with a strong rise in cortisol ate more calories after the stress and more sweet food overall. Regular meals with brain-healthy carbohydrates such as potatoes, rice and oats help to keep blood sugar steady.

Is it good to take a cortisol supplement?

Supplements that bring an elevated cortisol level down are a useful part of a plan against stress. In a trial with 64 chronically stressed adults, 300 mg of ashwagandha root extract twice a day substantially reduced serum cortisol within 60 days, and rhodiola decreased the cortisol response on waking in people with stress-related fatigue. They work best together with exercise, relaxation and enough sleep.

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., Herrera, 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: 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

Lupien, S. J., de Leon, M., de Santi, S., Convit, A., Tarshish, C., Nair, N. P. et al. (1998). Cortisol levels during human aging predict hippocampal atrophy and memory deficits. Nature Neuroscience, 1(1):69-73, doi: 10.1038/271

Echouffo-Tcheugui, J. B., Conner, S. C., Himali, J. J., Maillard, P., DeCarli, C. S., Beiser, A. S. et al. (2018). Circulating cortisol and cognitive and structural brain measures: The Framingham Heart Study. Neurology, 91(21):e1961-e1970, doi: 10.1212/WNL.0000000000006549

Gould, E., Tanapat, P., McEwen, B. S., Flügge, G., Fuchs, E. (1998). Proliferation of granule cell precursors in the dentate gyrus of adult monkeys is diminished by stress. Proceedings of the National Academy of Sciences of the United States of America, 95(6):3168-71, doi: 10.1073/pnas.95.6.3168

Epel, E., Lapidus, R., McEwen, B., Brownell, K. (2001). Stress may add bite to appetite in women: a laboratory study of stress-induced cortisol and eating behavior. Psychoneuroendocrinology, 26(1):37-49, doi: 10.1016/s0306-4530(00)00035-4

Epel, E. S., McEwen, B., Seeman, T., Matthews, K., Castellazzo, G., Brownell, K. D. et al. (2000). Stress and body shape: stress-induced cortisol secretion is consistently greater among women with central fat. Psychosomatic Medicine, 62(5):623-32, doi: 10.1097/00006842-200009000-00005

De Nys, L., Anderson, K., Ofosu, E. F., Ryde, G. C., Connelly, J., Whittaker, A. C. (2022). The effects of physical activity on cortisol and sleep: A systematic review and meta-analysis. Psychoneuroendocrinology, 143:105843, doi: 10.1016/j.psyneuen.2022.105843

Erickson, K. I., Voss, M. W., Prakash, R. S., Basak, C., Szabo, A., Chaddock, L. et al. (2011). Exercise training increases size of hippocampus and improves memory. Proceedings of the National Academy of Sciences of the United States of America, 108(7):3017-22, doi: 10.1073/pnas.1015950108

Pascoe, M. C., Thompson, D. R., Jenkins, Z. M., Ski, C. F. (2017). Mindfulness mediates the physiological markers of stress: Systematic review and meta-analysis. Journal of Psychiatric Research, 95:156-178, doi: 10.1016/j.jpsychires.2017.08.004

Leproult, R., Copinschi, G., Buxton, O., Van Cauter, E. (1997). Sleep loss results in an elevation of cortisol levels the next evening. Sleep, 20(10):865-70, PMID: 9415946

Chandrasekhar, K., Kapoor, J., Anishetty, S. (2012). A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian Journal of Psychological Medicine, 34(3):255-62, doi: 10.4103/0253-7176.106022

Akhgarjand, C., Asoudeh, F., Bagheri, A., Kalantar, Z., Vahabi, Z., Shab-Bidar, S. et al. (2022). Does Ashwagandha supplementation have a beneficial effect on the management of anxiety and stress? A systematic review and meta-analysis of randomized controlled trials. Phytotherapy Research, 36(11):4115-4124, doi: 10.1002/ptr.7598

Olsson, E. M., von Schéele, B., Panossian, A. G. (2009). A randomised, double-blind, placebo-controlled, parallel-group study of the standardised extract SHR-5 of the roots of Rhodiola rosea in the treatment of subjects with stress-related fatigue. Planta Medica, 75(2):105-12, doi: 10.1055/s-0028-1088346

Madison, A. A., Belury, M. A., Andridge, R., Renna, M. E., Shrout, M. R., Malarkey, W. B. et al. (2021). Omega-3 supplementation and stress reactivity of cellular aging biomarkers: an ancillary substudy of a randomized, controlled trial in midlife adults. Molecular Psychiatry, 26(7):3034-3042, doi: 10.1038/s41380-021-01077-2