Stress – this is not always a bad thing: for example, when you need to increase the level of energy and concentration, or during sports competitions. However, constant stress can change your brain for the worse. In fact, stress can affect the size of the brain, its structure and function – right down to the gene level, causing us to often experience insomnia, forgetting where we put things, or being prone to mood swings. Constant stress caused by hard work or constant quarrels at home can change the size of the brain, its structure and function.
HPA-system – how does the reaction to constant stress appear
Hypothalamo-pituitary-adrenal system (HPA) – it is our central response system to one-time and ongoing stress. This system is a functionally important interweaving of the central nervous and endocrine systems. The hypothalamic-pituitary-adrenal system is responsible for the adaptive component of the response to stress. This reaction is characterized by the release of corticotropin-releasing hormone (CRF). When CRF binds to CRF receptors in the anterior pituitary, adrenocorticotropic hormone (ACTH) is released. ACTH binds to receptors in the adrenal cortex and stimulates the production of cortisol.
In response to stress, cortisol is released for several hours after exposure to the stressor. When the concentration of cortisol in the blood reaches a certain level, its protective effect turns into a negative one. At this point, systemic homeostasis is restored. With constant stress, the body gets used to a certain stressor and the constant activation of the PHA system.
How cortisol changes the brain under constant stress
Cortisol has a negative effect on the brain if a person is in a state of constant stress. The level of activity and the number of neural connections in the amygdala of the brain – center of fear. Also, as the level of cortisol increases, the interaction of neurons in the hippocampus – the region of the brain responsible for learning and stress control is deteriorating. The hippocampus also suppresses the activity of the hypothalamic-pituitary-adrenal system, and accordingly, you no longer properly control stress.
But that's not all. Cortisol can literally make the brain shrink. Too much of this hormone leads to the loss of synaptic connections between neurons and a decrease in the size of the prefrontal cortex (regulates behavior, concentration, judgment, social connections and decision making). In the hippocampus, under constant stress, fewer neurons are formed; It will be more difficult for you to memorize and learn new information, and favorable conditions will be created for much more serious problems – depression and Alzheimer's disease.
Constant stress can get to the DNA of the brain (experiments were carried out on rats when the mother was taken away from the cub, and he became more prone to stress) – these are the so-called epigenetic changes, which manifest themselves in changes in the expression of certain genes without directly changing the genetic code. In rats, these changes were reversible. Changes are passed on to future generations.
Effective ways to protect yourself from the effects of constant stress on the brain
Therefore, it is important to maintain healthy levels of cortisol so that the hypothalamus and pituitary gland remain. For the above reasons, the level of sensitivity to negative negative feedback with cortisol must be kept within the normal range. To minimize the negative effects of constant stress on the brain, it is necessary to practice exercises and master meditation techniques, learn to breathe deeply and concentrate on the environment. All of these activities will help reduce stress levels and prevent the hippocampus from shrinking. The normal size of the hippocampus will provide the ability & nbsp; to learning, good memory and take control of stress before it takes control of you.
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