Got Stress? Get Solutions!
Got Stress? Who doesn’t? What matters is how much stress, the duration of stress and how we handle it. Prolonged stress places a tremendous burden on our system; especially the heart, blood vessels, brain health, adrenal glands and our immune system. There is so much more to stress than what I can address in this article. However, I hope to give you some valuable information on how stress impacts aging and memory, along with some practical things you can do to manage stress.
Stress and Aging
- Aging can be defined as the progressive loss of the ability to deal with stress.
- Typically the bodies and minds of old and young work the same, unless presented with stress. Elderly have a more difficult time functioning under stress and recovering from stress when it is over.
Can Stress Accelerate Aging?
- Glucocorticoids are a class of steroid hormones, including cortisol, corticosterone and cortisone. They work to provide resistance to stress and to regulate metabolism. An excessive glucocorticoid level is the cause of death during aging in more than a dozen species.
- Normally glucocorticoid excretion slows down when a certain level is attained.
- This negative feedback regulation does not work as well in the aging person. This leads to further glucocorticoid exposure and even more damage: a vicious cycle.
- More about glucocorticoids later.
So stress accelerates aging and aging accelerates stress. It sounds bad, but the good news is that it can be managed. First let’s look at how the brain and memory are impacted by stress.
Stress and Memory
- Mild to moderate short-term stressors actually enhance memory. The sympathetic nervous system arouses the hippocampus (part of the brain that plays a role in short term memory and spatial navigation) into a more alert, activated state. Who doesn’t remember where they were and exactly how they felt during a major stressful event, such as September 11 or when Kennedy was assassinated? (if you are old enough to remember) These situations demonstrate how a short-term stressor can enhance memory.
- Memory declines with severe and prolonged stress. With the onset of stress, glucose delivery throughout the brain increases. After about thirty minutes, glucose delivery is no longer enhanced. With continued stress, delivery of glucose to the brain is inhibited. Glucose is the main fuel for our brains.
Stress and the Brain
The cortex of the brain is where memories are stored. The hippocampus accesses memories from the cortex. The retrieval of prior memories seems more vulnerable to stress than the formation of new memories. Another part of the brain, the amygdale, enhances emotional memories. The amygdale is highly activated during major stress and sends messages to the hippocampus, disrupting its function. Factors contributing to smaller hippocampus and thus, more memory problems:
- Major depression
- Post traumatic stress disorder
- Excessive glucocorticoids
- Repeated jet lag
- Neurological insults, leading to higher glucocorticoid levels
- Sensitivity to glucocorticoids
Glucocorticoids
Glucocorticoids include cortisol, corticosterone and cortisone. They work to provide resistance to stress and to regulate metabolism. Excessive amounts can result in Cushing’s Syndrome. The more severe the gucocorticoid excess, the greater the loss of hippocampal volume and the greater the memory problems.
The evidence is good, but not definitive that stress and/or prolonged exposure to glucocorticoids can cause damage to the hippocampus.
Five Components of an Effective Stress Management Program
Nutritional and Herbal Support
A good multi-vitamin and mineral supplement is important. Nutrient losses are much higher than normal during stress. Today it is almost impossible for people to consume enough quality food to meet our nutritional needs. Multigenics Intensive Care provides an essential, comprehensive foundation for optimal health.
Vitamin B-Complex is an anti-stress nutrient. B Vitamins work best in concert with one another, so for most people it’s best to take a B-complex rather than individual Bs. The Metagenics Multi-vitamin provides a balance of B vitamins, but some people need more. Glycogenics is an advanced B-complex formula thatpromotes a healthy stress response, healthy homocysteine metabolism and energy levels.
Vitamin C is also known as an anti-stress vitamin. During stress, the urinary system excretes vitamin C at a significantly increased rate. Ultra Potent-C 500 or 1000 is an exclusive, patented formula that is designed to provide high levels of functional vitamin C in a short period of time.
Adrenal support is important. Keeping the adrenal glands healthy will help you handle stress. The adrenal glands are the anti-stress glands. Shrinking of the adrenal cortex is a side effect of continual stress. Adreset features standardized extracts of the adaptogenic herbs ginseng, rhodiola and cordyceps for those who are stressed and tired. Research suggests that these adaptogens aid the body in adapting to various stressful environmental challenges, thus reducing some of the negative side effects of stress. These adaptogens may help promote vitality, immune function, and overall well-being. These are key components of a comprehensive longevity program.
Calcium and Magnesium help relax and calm the central nervous system. Cal Apatite with Magnesium provides a 2:1 calcium to magnesium ratio and is a great bone building supplement as well.
Antioxidants control oxidative stress, which is increased during times of stress. Vitamin C is one antioxidant. Oxygenics is a comprehensive antioxidant formula including vitamins A, C, E, Zinc, Selenium, Alpha-Lipoic Acid, Grape Seed Extract and more.
The supplements listed above are by Metagenics Nutraceuticals and are available at www.longvibrantlife.com.
DHEA (dehydroepiandrosterone) is an important hormone produced by the adrenal glands. With prolonged stress, DHEA levels can become depleted. DHEA is important in weight management, cholesterol management and the production of other important hormones such as testosterone and estrogen. DHEA levels should be tested by a healthcare practitioner before starting a supplement program. More about DHEA and other important hormones.
Healthful Diet
· Eliminate or restrict caffeine and alcohol
· Eliminate refined carbohydrates
· Increase potassium to sodium ratio in the diet
· Eat regular planned meals in a relaxed environment
· Control food allergies
More about healthy foods on my web site listed at the end of this article.
Calming the mind and body
- Five to ten minutes daily of deep breathing, meditation, prayer, self-hypnosis or biofeedback.
- These days, just turning off the news more often can help!
Lifestyle Factors
- Managing stress can help us age successfully.
- The ability to feel in control, displace frustration and make social connections can help reduce stress.
- More predictability in your life may help reduce stress.
- Social support and a strong network of friends can help reduce stress.
- Providing social support to others can help reduce stress.
- Pets (that is, if you like animals!) can help with stress.
- Find an outlet for frustrations and utilize it regularly.
- Time Management can help you feel in control. Organize and set priorities. Maybe let go of some things.
Exercise
- Regular exercise leads to increased ability to cope with stress and reduces the risk of stress-related diseases.
- Yoga is a great way to get exercise and calm the mind at the same time.
Article Source : www.articlesbase.com
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