Brain Health Expert: Patricia Faust
After reading about all of the horrific damage that chronic stress can do to our bodies and our brains, are you wondering, as I was, if it is even possible to change this course of events?
Our brains are so magnificent. After taking all the abuse of chronic stress it still has the ability to change. We are blessed with neuroplasticity – the ability of our brains to adapt to the environment. With chronic stress we took the low road and our brain suffered the consequences.
But when we turn our thoughts and actions to a more supportive environment, we can start to grow new brain cells and increase the neurochemicals that keep us in a positive state of mind. This is not a one-size fits all process. There is a lot going on with chronic stress that has long-term consequences. We have to understand that we must be committed to making the changes that will turn our life around. Let’s first look at how we can help our stressed-out brain.
“This is not a one-size fits all process.”
6 Simple Steps To Help Your Brain Deal With Chronic Stress:
I was once told by my psychologist that she thought my chronic stress was hard-wired. Truthfully, I didn’t understand how powerful that statement was at that time. But it gives me reason to continue working to stay in a chronic stress-free life.
1. Stop Free-Radical Damage:
- These are common practices I talk about about in my Healthy Brain for Life Program:
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- Eat foods high in antioxidants – fruit, vegetables, dark chocolate (yum), and green tea. That’s not too much to ask.
2. Increase Your Levels Of BDNF:
- Walking regularly will do the trick. Again – easy peasy!
3. Meditate Daily:
- Meditation not only reduces stress; it is a proven way to keep your brain young by keeping telomeres long.
- Meditation helps you master your thoughts.
4. Practice Mind-Body Relaxation Techniques:
- Try one of the mind-body relaxation techniques: self-hypnosis, biofeedback, or autogenic training.
5. Take An Adaptogenic Herbal Remedy:
- Adaptogens increase your resilience to stress while supporting overall health.
- Adaptogens include: ginseng, holy basil, Artic root, and bacopa (not bacon!).
6. Get Plenty Of Sleep:
- It is during sleep that the brain consolidates memories, repairs itself, and grows new brain cells.
Breaking the chronic stress cycle doesn’t lead you immediately to peace of mind. Now you need to recognize the difference between relaxation and calm.
The Difference Between Relaxing And Keeping Calm:
When life is good, and you have all the time in the world – relaxing is easy. Relaxing is the act of consciously taking time for yourself to recharge and lower your cortisol (stress hormone). Relaxation is the cure for stress.
Keeping calm is the prevention. This is the skill of having peace of mind despite the chaos of life. It requires you not to let the environment affect your cortisol level.
Why You Must Keep Calm:
Chronic stress harms the pre-frontal cortex of your brain. This area regulates memory, attention, behavior, emotion, and thoughts–including decision-making and planning. When your cortisol levels stay high, you are living in fight-or-flight – the survival zone. Your amygdala, the emotional center of the brain, stays activated. When you stay calm, you keep your cortisol level under control and you use your pre-frontal cortex and are living actively again.
There is one more list on how to achieve peace of mind:
“Chronic stress harms the pre-frontal cortex of your brain.”
Advice for Peace of Mind:
- Minimize the time you spend on reading the newspapers or watching the news on TV.
- Stay away from negative conversations and from negative people.
- Don’t hold grudges. Learn to forgive and forget.
- Don’t be jealous of other people. Jealousy means that you have low self esteem and consider yourself inferior to other people. Jealousy and low self esteem often lead to lack of peace of mind.
- Accept what cannot be changed.
- Don’t dwell on the past. The past is not here anymore, so why think about it? Forget the past and focus on the present moment.
- Learn to be more patient and tolerant with family, friends, coworkers, employees, and everyone else.
- Don’t take everything too personally.
- Learn to focus your mind.
- Meditation – if you are willing to try it, even just a few minutes a day will make a difference in your life.
Inner peace leads to external peace. This is not an immediate fix but one worthy of effort.
References:
Alban, D. (November 25, 2018). 12 effects of chronic stress on your brain. Retrieved from https://bebrainfit.com/effects-chronic-stress-brain/
Sasson, R. Peace of Mind Tips and Advice. Retrieved from https://www.successconsciousness.com/peace_mind.htm
Verma, P. (April 16, 2018). 14 ways to keep calm even in the chaos of life. Retrieved from https://medium.com/the-mission/how-to-stay-peaceful-when-life-is-insanely-busy-and-stressful-22ba927c40ce
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About the Author:
Patricia Faust is a gerontologist specializing in the issues of brain aging, brain health, brain function and dementia. She has a Masters in Gerontological Studies degree from Miami University in Oxford Ohio. Patricia is certified as a brain health coach and received a certification in Neuroscience and Wellness through Dr. Sarah McKay and the Neuroscience Academy. My Boomer Brain, founded in 2015, is the vehicle that Patricia utilizes to teach, coach and consult about brain aging, brain health and brain function. Her newsletter, My Boomer Brain, has international readers from South Africa, Australia, throughout Europe and Canada. She has also been a frequent guest on Medicare Moment on WMKV and Cincy Lifestyles on WCPO.
