YOUR 2024 BRAIN BRAWN MINI RESOLUTION BEST YOUR STRESS • WEEK 4

The Interconnectedness of Our Past Brain Brawn Resolutions and Stress

 After a year of mini and micro resolutions, it is likely now apparent how interrelated each resolution is to the others. Each positive behavior introduced has positive implications which tentacle out beyond the initial targeted outcome, in many cases getting multiple positive outcomes for the price of one resolution! Which past resolutions may surprise you by altering the Fight or Flight response and/or activating the Rest and Digest system?  Scroll back through the blog posts to review past Motivated Mondays content.
 

​How Our Past Mini Resolutions Related to Stress

 
Sugar (February mini resolution)
 
Our first 2024 mini resolution was to remove added sugar from our diet. A diet high in added sugar promotes neuro-inflammation, damages blood vessels in the brain, reduces the integrity of the blood brain barrier and promotes the development of amyloid all which lead to injury and even death of brain cells.
 
You may recall from Week 1 this month the physiological response to stress is to release cortisol. Cortisol causes the release of sugar from body stores into the bloodstream, this is intended to supply the body with energy to fight the saber-toothed tiger or run from it. Taming that Flight or Flight response by activating the Rest and Digest system while also reducing dietary sugar can reduce blood sugar, minimizing its impact on neurodegeneration. You can revisit our tips for recognizing added sugar on the label and recipes/meal ideas for dining without added sugar by visiting the Motivated Mondays blog, linked above.
 
Sleep (March mini resolution)
 
In our intro to our Best Your Stress mini resolution, we briefly discussed how the perception of a threat impacts the physiological response. The amygdala, part of the emotional control center of the brain, is responsible for that perception. It is the “stress interpreter,” and, unregulated, drives our stress response, anger, fear, and aggression. The prefrontal cortex is responsible for rational thought and keeping the amygdala in check. When the amygdala overrides the prefrontal cortex, we emotionally respond irrationally and disproportionately to the situation. This is known as an “amygdala hijack.”
 
Once the amygdala has hijacked our prefrontal cortex, our breathwork can help restore homeostasis. But it is consistent quality and quantity sleep that prevents the amygdala from taking over the prefrontal cortex. Sleep keeps the bond between the two parts of the brain well-connected. Our resolution to Sleep Better was in March, better sleep is associated with better cognitive health.
 
Exercise (April/May mini resolution)
 
People who stay fit have a more toned Vagus Nerve, which is better equipped to respond to a stressful response by activating the Rest and Digest system. One metric for the body's ability to recover from stress (i.e., a toned Vagus Nerve) is heart rate variability. High HRV indicates a recovered state, whereas low HRV indicates the body has not fully recovered. High HRV is also associated with fitness.
 
In April & May, we resolved to exercise. You may recall the evidence that exercise is a powerful tool against cognitive decline is irrefutable.
 
(Note: Academic circles debate whether the act of exercise in and of itself is a pure stress response, absent of vagal nerve activity.)
 
Hydration (June mini resolution)
 
In June, we discussed how an episodic reduction in total body water (TBW) hydration by just 1-2% (hypo-hydration) results in impaired cognitive performance. There is evidence that dehydration leads to the build-up of misfolded proteins in the brain (amyloid), which impairs communication between brain cells. Dehydration has also been observed to accelerate Alzheimer’s disease.
 
But what does hydration status have to do with stress? You may recall that low heart rate variability (*HRV) indicates high stress on the cardiovascular system and, in studies when hypo-hydration is induced, HRV drops. In addition, hypo-hydration has been found to increase two salivary biomarkers associated with sympathetic stress, cortisol and salivary amylase. In these studies, the methods of inducing hypo-hydration have been challenged as the stress inducer, not the hypo-hydration status. However, consumption of water has been shown to induce brain activity and improve mood. Don’t forget it IS possible to overdo water consumption and that is why we encouraged you to be familiar with your urine (see the blog!).
 
Fruits and Veggies (FnVs) (July mini resolution)
In Week One this month, we discussed how altering our perception of a stressful event is one strategy for reducing stress. Interestingly, it has been found that those with the highest consumption of FnVs have the lowest odds of experiencing perceived high stress! This finding held true even when controlling for other confounding healthy lifestyle variables such as exercise. This relationship is not well understood, but theorized to be associated with plant-based sources of tryptophan which is used by the body to create serotonin-leading to an overall sense of well-being and happiness.
 
Our FnV mini resolution was in July when we discussed how the micronutrients and fiber in FnVs either may outright prevent neurodegeneration or slow disease progression once it has been initiated. In addition, a diet high in minimally processed FnVs crowds out ultra-processed foods (UPFs), a “food” category gaining notoriety for its negative effects on physical and mental health.
 
Microbiome (October’s mini resolution)
Of course, we haven’t entered October just yet, but creating a diverse and healthy GMB will be October’s resolution. Looking at this image of the Vagus Nerve, its innervations in yellow, one can see the intertwined relationship between the Vagus Nerve, the gut microbiome (GMB) and the brain. It is the Vagus Nerve that connects the brain and the gut and creates the bi-directional relationship between the two organs-making the GMB an ideal target to address cognitive health. Early research shows that the health of the GMB can impact the Vagus Nerve and thus, the physiological stress response.
 
Stay tuned for that October resolution!
 
Nature (August Micro resolution)
With the growing interest in forest bathing, more and more studies have demonstrated how natural environments promote greater vagal function relative to urban environments. To tap the benefits of ecotherapy you just need to get outside in a nonurban environment. Best bet? Take your exercise outdoors (241!).
 
Hearing Loss & Loneliness (Micro resolution)
It is estimated that eliminating hearing loss, a modifiable age-related condition linked to dementia, could reduce the risk of dementia in the general population by 9%. Left untreated, hearing loss can lead to social isolation and loneliness, another risk factor for dementia. Loneliness is considered a stressful condition, with those feeling isolated exhibiting higher cortisol levels and thus experiencing related negative health consequences. A John’s Hopkins study found socially isolated adults have a 27% higher chance of developing dementia.
 
Addressing hearing loss can improve cognition by preventing hearing loss associated structural and functional brain changes and also by reducing feelings of social isolation. If you weren’t able to do so in August, then consider the people you know who may be lonely or isolated, a person who recently lost a pet or spouse, a neighbor who lives alone, a quiet coworker, etc., and extend yourself to them.
 
Lifelong Learning (Micro resolution)
Through feelings of self-esteem and self-efficacy, people who are lifelong learners have been found to possess better coping skills when faced with stress-inducing events and also an improved ability to recover to mental health challenges. Lifelong learning facilitates brain plasticity, the ability of the brain to rewire itself, an incredible component of fending off cognitive decline.
 
Art & Music (Micro resolution)
Considering how a song can lead to a happy toe-tap or how a piece of art can make us sigh at its beauty, it should come as no surprise that Creative Arts Therapies (CATs) can mitigate both the perception of stress and also its physiological effects. These have been measured by participant self-evaluation and biological indicators such as cortisol in saliva. These results have been found to be more impactful when led by a licensed therapist, with musical therapy being the most impactful of all CATs.
 
 
We hope that with each passing month you continue to see the interrelatedness of each resolution and their impact on cognitive health. It ALL matters!

TRACK YOUR PROGRESS

YOUR MINI RESOLUTION: BEST YOUR STRESS!

This week, stimulate your vagus nerve to help stave off stress. Use the calendar to log your breathing exercises, as well as your exercise, sleep, sugar. water, fruit-n-veggie and micro goals!

Click or tap to view and download the log.