Alzheimer’s & dementia prevention #5: Stress management

Stress that is chronic or severe takes a heavy toll on the brain, leading to shrinkage in a key memory area of the brain known as the hippocampus, hampering nerve cell growth, and increasing your risk of Alzheimer’s disease and dementia. Yet simple daily tools can minimize its harmful effects.

Get your stress levels in check with these proven techniques

• Breathe! Stress alters your breathing rate and impacts oxygen levels in the brain. Quiet your stress response with deep, abdominal breathing. Restorative breathing is powerful, simple, and free!
• Schedule daily relaxation activities. Keeping stress under control requires regular effort. Make relaxation a priority, whether it’s a walk in the park, playtime with your dog, yoga, or a soothing bath.
• Nourish inner peace. Most scientists acknowledge a strong mind-body connection, and various studies associate spirituality with better brain health. Regular meditation, prayer, reflection, and religious practice may immunize you against the damaging effects of stress.

Link: http://www.helpguide.org/elder/alzheimers_prevention_slowing_down_treatment.htm

Human Stress (Glossary)

A

Acute stress
Short-term activation of the stress response that can be helpful.

Anterior Pituitary
Region of the brain called the “master gland” necessary for the release of hormones

B

Basal
Baseline or normal every-day levels (e.g., basal cortisol levels).

Blood volume
The total amount of blood circulating in our body.

C

Cardiovascular
Refers to functions of the heart, arteries and veins.

Cascade
Series of biological events

Chronic stress
Long-term activation of repeated stress responses that can be harmful.

Circadian rhythm
Daily pattern of release and regulation of biological substances.

Cortisol
One of the primary mammalian stress hormones

D

Diuretics
Substances that reduce the amount of water in our body.

H

Habituation
Process in which we become used to things or situations.

Homeostasis
Normal biological set points that help to regulate bodily functions.

Hippocampus
Region of the brain involved in learning and memory

Hypothalamus
Region of the brain involved in the regulation of many body functions and the release of hormones.

HPA-axis
Our stress response system consisting of the hypothalamus, the anterior pituitary gland, and the adrenal glands that produce stress hormones.

I

Insulin
Hormone that helps lowers blood sugar levels and store energy for future use.

M

Mobilize energy
The act of getting fuel for muscles and other biological functions

N

Negative feedback
Process of shutting bodily systems off once a set level is achieved.

R

Receptors
Parts of cells that receive chemical messages, including hormonal messages.

Resilience
Capacity to confront with success a stressful situation and to overcome and adapt despite difficult circumstances.

S

Stress hormones
Adrenaline, noradrenalin and cortisol.

Synthesis
The process of creating biological substances through the combination of different molecules.

Source: http://www.humanstress.ca/glossary.html