What Can We Do to Manage Stress and Protect Our Cognitive Health?
Although most stressful events are more than likely out of our control, we do have the strength and capability of grasping control of our mental and cognitive health. There are many supplements that are sup- ported by research that have been shown to be extremely helpful in the health of our brains and managing stress.
Let’s take a look at some for cognitive
James W. Osborne, MS, LPC Counseling Services
health. When it comes to anti-aging from a cognitive perspective, I not only take these myself, but recommend them to my patients.
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Turmeric. This is one of my favorite spices and supplements to take. I tell my patients that if they are going to take only one supplement, take turmeric. There are thousands of replicated studies on turmeric. It has received a great deal of credit for its many benefits and is widely used in Ayurvedic medicine. The main active con- stituent in turmeric, curcumin, is highly rec- ognized for its antioxidant, anti-inflamma- tory, antihyperlipidemic, antimicrobial, and anti-tumor activities. The effect of curcumin on the brain is that it increases a hormone called Brain Derived Growth Factor, which helps improve memory and is beneficial in neurodegenerative diseases.
Ashwagandha. “The scripture of
longevity,” the supplement Ashwagandha, is another one that I take daily. I especially love Ashwagandha because it is not only beneficial for cognitive health, but it is an adaptogen which balances cortisol and helps our bodies adapt to stress. It balances the activity of the adrenal glands and the thyroid. It further provides benefits to the immune system, improves memory, boosts stamina, and alleviates anxiety. The effects of Ashwagandha improve many aspects of our health.
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L-theanine. An amino acid found in green tea, L-theanine, has been shown to be useful for both anxiety and memory. Randomized, controlled trials and cross- over studies have presented evidence that l-theanine is beneficial in reducing anxiety and in improving memory and attention. Furthermore, it decreases high levels of cortisol associated with stress.
I prescribe teas frequently in my
practice. They’re safe and easy to take for children, adolescents and adults. They are especially useful for people who are very sensitive when they take medications or herbal medicine. I advise my patients who use teas to start off with one bag in a cup of
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water and then slowly increase it to as many as three bags until they feel relief. Some great teas are lemon balm, passionflower, gotu kola, and rose tea, all of which won- derfully help ease anxiety and stress.
Everything I mentioned so far are all
great ways to address an imbalance in cor- tisol to preserve our cognitive health when faced with stressful situations. I tell my pa- tients that you can take as many pills as you want, whether it’s pharmaceutical or natu- ral, but you have to work on your lifestyle. Practicing stress management daily is key to living a healthy life, physically and mentally. Incorporating a healthy, nutrient-rich diet along with daily exercise are the foundation. As most of you know, exercise can be more if not equally effective as anti-anxiety pills. It’s important to take the time to just quiet the brain through meditation, yoga, breath- ing exercises, or even listening to relaxing music or a podcast. There is an art that I am obsessed with lately called niksen. It is an art practiced in the Dutch culture that simply involves nothing. It is the art of doing nothing. In our culture, it is highly under- rated, but all humans need quiet, down-time to de-stress!
Laughter is another natural way to alleviate stress and release those feel good hormones. A hearty laugh lowers blood pressure and is equivalent to 15 minutes of physical activity! Next time you’re feeling stressed, have a laugh or do niksen.
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