How Your Stress Impacts your Memory

Stress and Its Impact on Memory and The Brain

Stress is something that we will all inevitably experience at one point or another in our lives. Stress can be caused from work, school, relationships, or even the constant buildup of daily tasks, stress seems to have become an inescapable part of modern living. However, beyond the immediate tension and discomfort, stress can deeply affect all of our bodily systems in ways that we may not even fully understand.

One of the most significant areas impacted by chronic stress is the hippocampus. The hippocampus is a brain structure that plays a key role in memory, learning, and emotional regulation, it is a small, curved structure located in the brain's temporal lobe. It’s often described as the brain's memory center because of its important role in forming, organizing, and storing our memories. It also helps in spatial navigation.

When we experience stress, the body’s natural "fight or flight" response kicks in; the brain releases stress hormones like cortisol and adrenaline, preparing the body to deal with perceived threats. This physiological response is helpful short term, such as, when we need to perform under pressure or respond to an emergency situation. In fact, there is some suggestion that not enough stress can also cause problems, as a certain level of stress is considered beneficial for motivation and performance, and a complete lack of stress can lead to feelings of boredom, apathy, and even depression.

The Physiological Impacts of Stress on The Brain

Chronic stress can actually cause the hippocampus to shrink. Studies have shown that long-term exposure to elevated cortisol levels can result in the atrophy of hippocampal neurons, which directly impacts memory and cognitive functions. As a result, people under constant stress may struggle with memory recall, have difficulty concentrating, or experience mental fog.

The hippocampus also plays a role in regulating emotions. Chronic stress disrupts this function, leading to emotional imbalance. Individuals experiencing prolonged stress may be more prone to anxiety, depression, and mood swings. The hippocampus’s inability to help modulate emotions during stress can also make it harder to recover from emotional events or setbacks such as the loss of a loved one, a relationship breakup, being let go from your job and so on. Over time, the damage caused by stress to the hippocampus can make an individual more susceptible to mental health disorders like depression and post-traumatic stress disorder (PTSD). 

Taking a Naturopathic Approach

• Mindfulness and Meditation: Practices like mindfulness meditation have been shown to reduce stress and positively impact brain health. Regular mindfulness practice can lower cortisol levels, promote relaxation, and encourage neuroplasticity - the brain’s ability to adapt and form new neural connections. Over time, this can help reduce hippocampal shrinkage and even promote the growth of new neurons! If you are new to meditation my favorite smart phone apps are @thesmilingmind and @headspace. 

• Physical Exercise: Physical activity is one of the most powerful tools for reducing stress and protecting brain health. Exercise stimulates the release of endorphins and promotes the growth of new brain cells. Regular exercise has been shown to improve hippocampal volume and cognitive function.

• Adequate Sleep: Sleep is essential for brain health, and it plays a critical role in the functioning of the hippocampus. Poor sleep quality and hippocampal atrophy are linked, and sleep deprivation can contribute to hippocampal atrophy, therefore exacerbating the symptoms of impaired memory, mood dysregulation and spatial awareness. 

• Nutritional Medicine: A balanced diet rich in antioxidants, omega-3 fatty acids, and vitamins can support brain health and reduce the negative effects of stress. Foods like leafy greens, berries, fish, and nuts provide nutrients that help protect the hippocampus from oxidative damage caused by stress. Reducing processed foods and sugar intake can also help regulate cortisol level. 

My Supplement Recommendations

• Lions Mane: Research suggests that Lion's mane mushroom may have a positive impact on hippocampal atrophy, potentially helping to prevent or mitigate the decline in hippocampal volume associated with aging or neurodegenerative diseases, by promoting neuron growth and enhancing nerve regeneration in the hippocampus region of the brain.

  
  

• Omega 3s: Research suggests that higher levels of omega-3 fatty acids are associated with larger hippocampal volumes, meaning that adequate omega-3 intake may help to mitigate hippocampal atrophy. My two go to brands for fish oil are Herbs of Gold and Nordic Naturals, depending on if you like to take liquid or capsule.

  
  

• Saffron: Preclinical evidence suggests that saffron is able to increase hippocampal levels of BDNF and, in clinical trials, doses of 30mg/day of saffron were significantly more effective than placebo and equally as effective as antidepressant drugs at improving symptoms of depression. Saffron can be mixed into a custom herb mix or prescribed in a tablet after a consultation.

** It is important to note that even natural medicines can cause interactions; this can happen between herbs and drugs, nutrients and drugs, nutrients and herbs and herbs and herbs. It's always best to seek professional guidance when selecting which treatments are best for you.