YOUR MINI RESOLUTION BEST STRESS • WEEK 2

View this post with graphics in your browser

 
Happy Monday!
 
Persistent stress is linked to neurodegeneration through a progressive decline in neural resilience. Chronic stress amplifies the severity of existing pathology by accelerating neuroinflammation. This is largely due to chronic exposure to cortisol, one of the primary chemicals released in response to activation of the Fight or Flight system. Adrenaline initiates the response and cortisol sustains it. To be clear, cortisol isn’t “bad.” Rather, it serves a specific and distinct purpose when released in a limited time and context appropriate manner (e.g., responding to a mortal threat). The problem lies with sustained, persistently elevated circulating cortisol from life stressors.


CCP helps you stay on track!
 
 
 Use our log to track your progress toward our mini resolution. This month we’re focusing on techniques to control our chronic stress.
 
For questions or assistance, email your Motivated Mondays Coach Michele McCambridge:
 
[email protected]

 
STRESS & COGNITIVE DECLINE

 
 
Long-term effects of chronic stress on the brain are many and well-documented. They include:

• Decreased brain volume, particularly in regions of the brain involved with cognitive function, such as the hippocampus, the hippocampus is particularly vulnerable to persistent cortisol exposure.

 

• Decreased BDNF expression (as discussed in the resolution to exercise, BDNF is “Miracle Grow for the Brain”).

 

• Increased oxidative stress in the brain.

 

• Increased tau pathology and an inability to clear amyloid from the brain.

 

• Disruption of the blood brain barrier- the “filter” which protects the brain from pathogens.

 

• Reduced plasticity.

 
The result: Overall poor cognitive function is marked by poor episodic and spatial memory, diminished executive function, reduced processing speed and language difficulties. In addition, elevated levels of cortisol have been implicated in worsening of neuropsychiatric behaviors in those already diagnosed with dementia and AD.
 
Last week we introduced your “home base” for putting the brake on the Fight or Flight response: breathing! How does deepening and slowing the breath activate the Rest and Digest system? Diaphragmatic breathing stimulates the Vagus Nerve—the 10th cranial nerve and which courses through the diaphragm (its innervation is in yellow in the previous image). The Vagus Nerve can also be activated by vibrations created by the following activities:

• Gargling – for real!

 

• Laughing – well, of course!

 

• Singing.

 

• Humming – this is our favorite. It is something you can use anywhere, anytime! Select a “theme song,” something that is just so “you,” which puts a smile on your face and a spring in your step. The next time you are in a too-long line at the post office or stuck in a traffic jam or looking at a pile of bills-hum your theme song. Sounds silly but it works.

We will see you next week for more Vagus Nerve stimulation ideas.
 
(NOTE: Medical devices that stimulate the Vagus Nerve to treat specific medical conditions will not be considered here.)