What is the impact of stress on the brain? A neuroscience approach to protecting mental health [The secrets of health learned from neuroscience]
Introduction
“I’ve been feeling irritable lately”
“I feel down”——
Have you ever experienced this?
Stress is not just a matter of the mind,
but neuroscience research has revealed
that it also has a significant impact on the brain.
In this article,
we will explain the effects of stress on the brain and
concrete methods for protecting mental health
from a scientific perspective.
1. The impact of stress on the brain
Chronic stress
weakens the function of
the prefrontal cortex and
the hippocampus,
which are important regions of the brain.
The prefrontal cortex is
Thinking ability and judgment
Involved in emotional control
The hippocampus is
related to memory and learning.
A study at Rockefeller University in the United States (McEwen, 2007)
found that rats exposed to long-term stress
showed a decrease in hippocampal neurons,
as reported.
This also applies to humans,
indicating that intense stress
can lead to
a decline in memory and
emotional instability.
2. The function and risks of cortisol
When you feel stress, the brain
secretes a hormone called cortisol.
While this hormone
is useful for crisis response in the short term,
If secreted continuously over a long period
it can damage nerve cells
or cause inflammation.
Especially in a state of chronic stress
brain atrophy and
the risk of depression
are known to increase.
Also
a decline in concentration and
a deterioration in sleep quality
can affect daily life, so
early care is important.
3. Things you can do to maintain mental health
To protect your brain from stress
it is effective to be conscious of
the following methods in your daily life.
-
Incorporate exercise
Walking or light aerobic exercise has the effect of reducing stress hormones and increasing "
serotonin" (a substance that stabilizes the mind) in the brain.
Practice breathing and meditation
Deep breathing and mindfulness meditation
help regulate the autonomic nervous system
and work to suppress excessive brain excitation.Conversation with someone you feel safe with
Connecting with others
promotes the secretion of oxytocin,
the "bonding hormone,"
which alleviates stress.Get enough sleep
Sleep is the brain's recovery time.
Deep sleep (non-REM sleep) in particular
heals damage caused by stress.
Summary
While stress is unavoidable,
it is possible to reduce its impact
and protect your brain.
By understanding how the brain works
and practicing stress care in ways that suit you,
you can maintain the health of your mind and body.
Why not incorporate a neuroscience-based approach into your daily life
and start with what you can do today?
Thank you for reading this article.
Drawing on my experience of working as an elementary school teacher for about 30 years,
I am introducing "The Secrets of Health Learned from Neuroscience."
We have also published other articles in the "Secret to Health" series.
Please feel free to take a look.
To you, who read until the end
Thank you very much.
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