Stress is a major risk factor for cognitive decline. Chronic stress causes persistently high levels of cortisol secretion, resulting in inflammation and suppression of our immune function.
We can actively boost our immune function and our body’s natural defence mechanisms by learning to control our stress levels, this reduces the secretion of cortisol replacing it with serotonin and dopamine.
- A healthy diet
Eating foods that are nutritious, high in healthy ingredients that provide the vitamins and minerals we need to function optimally, rich in fibre-containing foods such as oats, barley, leeks, onions, garlic and mushrooms, fuel a healthy gut which will during times of stress, help to positively impact our ability to control stress levels, keeping them within normal ranges, and limiting the damaging effects. - Ensuring we get adequate sleep
Adults need 7-9 hours of quality sleep nightly. It's all the better if it is uninterrupted, but waking to use the bathroom if we can get back to sleep quickly isn’t a problem.
Sleep is a time of healing for our entire system, including our brains. Cortisol is reduced, lowering inflammation and boosting our immune system, leading to lower stress levels. - Staying physically active
Regular exercise enhances mental wellbeing, by lowering cortisol to normal levels, allowing for increases in dopamine and serotonin. Exercising will also improve vascular function, reducing blood pressure and ensuring the flow of oxygen and nutrients to brain cells, maximising our immune system and fighting inflammation. - Meditation and mindfulness
Meditation and mindfulness will also help reduce cortisol to normal levels, by reducing stress levels and helping us build an awareness of the causes of stress in our lives allowing for better self-control in stressful situations. Kirtan Kriya, a form of Kundalini yoga, has been studied extensively and found to significantly impact our stress levels, even reducing cognitive decline by reversing some of the early symptoms associated with it. - Smiling
Genuine smiling will also reduce stress by reducing levels of cortisol and increasing levels of endorphins, dopamine and serotonin, known as the ‘happy hormones’. As these increase they directly impact our mood alleviating stress, anxiety and depression.
Smiling has also been shown to increase blood flow, leading to improved circulation and increased oxygenation. It improves blood pressure and will boost our immune system.
Smiling can also relieve pain and tension in our bodies. It triggers the release of natural painkillers, such as endorphins, reducing our perception of pain. It is also known to reduce inflammation and improve sleep.
The science behind smiling is fascinating. It shows us how a simple act of kindness can have a profound impact on our well-being. By smiling more often, we can improve our mental and physical health, connect with others, and spread positivity and joy. - Being optimistic
“Optimism, like a muscle, can be strengthened through positivity and gratitude” Alan Rozanski
The Irish longitudinal study, TILDA, undertaken by Trinity College, Dublin found that people in their 50s and 60s who have a positive attitude and a level of confidence about ageing well, will age at a slower rate and stay both physically and mentally younger than people of a similar age who have a pessimistic attitude about ageing. Pessimistic people tend to have greater levels of anxiety and stress, leading to higher levels of depression and mental health issues.
Radical optimism is the new term given to being active in protecting against future adversity. Facing up to challenges head-on with a plan of action to deal with the problem. Developing habits and daily practices to manage stress will, with time, help you to cope and boost your resilience to stressful situations, limiting their negative impact.