Stress and your brain
Did you know stress shrinks your brain?
It’s true! When we’re stressed, we pump out more cortisol. Too much cortisol over an extended period of time can actually damage cells in our hippocampus, causing it to become smaller.
Our hippocampus plays a big role in learning and memory, converting short-term memory into long-term memory. It’s also involved in our spatial recognition, which is the ability to identify the position of our body relative to the objects around us.
Damage to the hippocampus is associated with Alzheimers, amnesia, schizophrenia and epilepsy.
So how do we keep our hippocampus happy? Manage stress and practice healthy lifestyle habits. As always, don’t try to take on all of these, but perhaps select 1 or 2 you can most easily incorporate. We have included a few examples to get you started!
Exercise and movement - remember to habit stack! So you might walk at lunch, when school ends, after dinner…start off with a few minutes if you aren’t in the habit of a longer walk.
Practice Mindfulness - we can get monkey mind when we are stressed. Draw yourself back to the present by noting your environment with your senses.
Be social - have lunch with a colleague. Invite a few friends over for a game night!
Limit sugar and processed foods - sometimes when we are stressed, our clean eating flies out the window! But once we eat that slice of pizza, our body craves more. This is a time to pause and ask yourself what is best for your long term health.
Get sleep! Easier said than done when you are stressed. This is a great time to have a calming cup of tea, journal to get those thoughts out of your head, stretch…something to calm your mind before bed.
Limit alcohol - we might want to reach for a glass or wine or a beer, but try a kombucha! Your gut will thank you!
Remember, you can always take 3 Centering Breaths - this will get you out of fight/flight mode and into rest/digest mode. Here’s a review of the technique.
Place one hand on your belly and one hand on your chest. Exhale completely, emptying your lungs.
Begin to inhale. Feel the depth of each inhalation, the movement of your chest and abdomen. Exhale completely, again feeling your breath move out from your low belly, up to your lungs and out.
Continue to inhale and exhale, your spine feeling aligned but relaxed, your feet planted on the ground.
Focus on the breath and how it happens without your conscious energy. Notice how the inhalation expands your lungs and belly and the emptying of exhalation.
Give breathing your full attention. You might notice your breath becoming easier, more natural.
Bring your attention to the present moment. Witness internal and external thoughts and sensations, letting each one go with your exhalation
Notice the feeling of being centered and grounded, purposeful and focus. Calm.
It's as simple as 3 breaths!