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Day 8 Shocking! Stress Can Seriously Change Your Brain, Science Says

Day 8 Shocking! Stress Can Seriously Change Your Brain, Science Says

Have you already tried the science-backed tips to control the stress hormones in your body? I know, the beginning is always difficult….But DO IT TODAY if you still haven’t done it!

Let me get you some mind-blowing facts to enlighten you a bit today – Stress can affect how your brain is wired!

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Stress makes your brain smaller

Are having trouble concentrating and learning new ideas? Do you toss and turn at night? Science says that it isn’t your fault. These are side effects of feeling too much stress. Who doesn’t feel over stressed these days? It may be the standard, but it isn’t normal. Too much stress can literally shrink the size the of the brain[1], and reduce your ability to perform simple tasks.

Stress stops your brain cells from regrowing

Stress isn’t all bad. In fact, it’s quite helpful when you’re feeling the right amount of it. Stress is what pushes you through during a marathon and gives you the energy to finish it. Stress is what gives you the ability to pull a magical speech off in front of a big crowd when you were positive you didn’t remember all your lines.[2]

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However, so many of us are overworked at work and home, and never have a chance to destress. This is when it becomes a problem. Whether you’re in a car crash or at work, the body responds the same when the brain thinks there is a threat. So our brains have cortisol pumping through them almost daily, which is not how nature intended it.

When we’re too stressed, too much cortisol would be present that creates quite a few issues:

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  • Dampens your immune system.
  • Raises cholesterol and blood pressure, increasing your chance for a heart attack.
  • Hinders the hippocampus from making new brain cells. This part of your brain helps memory, and too much cortisol has been shown to lead to Alzheimers.
  • An excess of cortisol in the blood is related to chronic depression.

    Brain scans of a cognitively healthy person and a person with Alzheimers from Dementia Lab.

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    These brain scans show the hippocampus of two people. The smaller the hippocampus, the worse your memory is. The hippocampus deteriorates naturally with age – leading to Alzheimers, but too much cortisol hinders its ability to rejuvenate brain cells. This speeds up the process of deterioration. You can see the far higher amount of “blank space”, which is a where the brain has deteriorated.

    Remember: Stress has become tricky; it is absolutely necessary for human survival, yet too much of it can kill you.

    Reference

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    Ricky Tang

    Editor. Movie Lover. Amateur Singer.

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    Last Updated on October 17, 2019

    13 Science-Backed Ways To Improve Your Memory

    13 Science-Backed Ways To Improve Your Memory

    Life is made up of memories – what you have seen, heard and done; and what you’re going to do. Every bit of information you take in is only useful if you can remember it at the right time. So, how can you improve your memory?

    There are many scientific theories and observations on how memories work. These theories provide us with an understanding of how feelings, routine, context and recollection affect our memories. And here are some tips backed by the scientific insights for improving memory.

    1. Method of Loci

    Method of Loci is a popular mnemonic technique that helps you recollect a large amount of information.[1] It works by utilizing your spatial and navigational skills as you basically envision your memories as part of a geographical entity. This is the technique that the famous fictional detective Sherlock calls as his Mind Palace.

    This method is extremely useful when you are preparing for a speech or an exam. Here is how you can make use of it:

    • Visualize a space you are most familiar with. It could be your home, your favorite park or your school.
    • Construct the rooms, shelves, furniture and everything inside it in your mind.
    • Imagine yourself keeping the items you want to remember in each of the rooms or in places.
    • Next time you want to remember something, walk through room by room to recall what you placed there.

    Repeating this exercise has proven to be a great way of remembering loads of information with ease.

    You can learn more about this method in this article: How to Build a Memory Palace to Remember More of Everything

    2. Acronyms

    Acronyms are proven to be very effective in memorizing a group of words. Research has shown that our brains are better at retrieving things when we associate meaning to them.[2] This is why recollecting a single meaningful word or phrase is easy compared to trying to remember a list of words.

    For instance, to memorize the directions on the compass, you can use the acronym NEWS (North, East, West, and South); or, when you want to remember the Great Lakes basin, you can make us of the acronym HOME (Huron, Ontario, Michigan, Erie, Superior) etc.

    Make up your own acronyms to the list of things you want to remember. all you need to do is list the things that you want to memorize and arrange them in an order such that the first letter of each word spells a real word.

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    3. Rhyming

    There is a reason why rhymes are still a popular way to teach kids. Because our brains are good at acoustic encoding which means – breaking down sound structures.[3] We can easily remember stuff when they sound similar.

    The peg method can help you out. You first need to memorize the list in the exact order given below:

    one = bun

    two = shoe

    three= tree

    four = door

    five = hive

    six = sticks

    seven = heaven

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    eight = gate

    nine = vine

    ten = hen

    After you have memorized this list, now connect the first word to bun, second word to shoe, and so on. This will help you in making a memorable connection.

    Another way is to construct rhymes on the information you want to remember. For instance, if you want to remember that Mr. Jones runs a real-estate business, you can remember him with a rhyme – Mr. Jones from Homes.

    Although this may seem a bit weird and funny, this method will help you in memorizing the stuff better.

    4. Linking

    This is a useful technique to help you stay sharp in many everyday scenarios like remembering shopping lists. This is a visualization and association technique where you associate meanings to visual imagery. However, it is important to ensure that the images stored in your mind are as vivid as possible.

    For instance, if you want to remember a set of items, just link them up in a story. Let’s say that you want to remember the South England countries – Avon, Cornwall, Devon, Dorset, , Gloucestershire, Hampshire, Somerset, Surrey, and Wiltshire.

    You can link all these countries in the form of a story. An AVON lady is looking for a house. She is sweating and thirsty due to high SUMMER (Somerset). In the way, she came across a giant CORN (Cornwall), but it is about to WILT (Wiltshire) in the heart. She reaches the house and knocks on the DOOR (Dorset), which is attended by the DEVIL (Devon).

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    She enters inside and found that a servant is seasoning the HAM (Hampshire), and everything looks extremely GLOSSY (Gloucestershire). Frightened of the whole atmosphere, the lady says SORRY (Surrey) and returns back to her path.

    5. Chunking

    Very few people bother to remember phone numbers by heart nowadays. But what if you lose your contacts and need a way to recollect those long numbers? This memory technique will be handy in those situations.

    Chunking is basically breaking down the information into smaller pieces that are easy to remember. Start with a small number say 379372518. Break it to three chunks 378 372 518. This will help you remember better. Improve your skills every day by trying to remember more numbers this way.

    6. Write It Down

    Writing activates your brain cells and stimulates your reticular activating system (RAS).[4] So whenever you are trying to learn something, try writing it down. Review what you have written and test yourself.

    You can also hand draw memory maps to further develop your memorization power.

    7. Be Busy

    Repeat all your brain exercises regularly and keep testing yourself to get better. A recent study revealed that our brain needs to be busy to keep itself fit as well.[5]

    Test yourself repeatedly if you want to retain the correct information for the longest time.

    Take walks or indulge in some physical activities as well. Research shows that healthy people who exercise regularly have better memories than those who don’t.

    8. Give Yourself a Good Sleep

    Sleeping is very much necessary if you want to be good at memory. A tired body that lacks sleep will not be able to recollect or retain information effectively. So rest well and make sure your body and mind are rejuvenated every day.

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    9. Eat Healthily

    Try to include more vegetables and fruits into your diet to improve memory. A study conducted by Harvard medical school backs this as well. Scientists believe that the antioxidants and vitamins from vegetables and fruits help to reduce oxidative stress in the brain and help battle age-related memory issues.[6]

    Learn about the brain foods you should include in your diet: 12 Best Foods That Improve Memory and Brain Health

    10. Play Video Games and Brain Training Apps

    Now here is a fun way to improve memory. Playing video games may not seem the best way to study for an exam but, regular video game playing can actually improve certain memory-associated regions of the brain. Studies have shown that video games helps in total knowledge recall and can reduce dementia risk.[7]

    Considering the benefits, maybe you can make brain training apps a regular pastime or something to do on your breaks.

    11. Think of the Ways in Which Things Relate to You

    According to a recent research, you can boost your memory considerably by contemplating why the information is important to you.[8] This signals your brain to convert the short-term memories into the long-term ones, thus helping you remember effortlessly.

    12. Exercise Regularly

    You might not see this coming but people who exercise daily, whether it be leisurely walking, have better memories when compared to their counterparts who do no physical activity.[9]

    13. Don’t Just Memorize But Also Pay Attention to Essence

    Although practice makes perfect, this might not necessarily be true when it comes to boosting memory. Scientists have found that while repetitive practice could help you in remembering things, you might miss on the bigger picture.[10]

    That’s indeed true. Do you remember that one presentation when you memorized everything by heart without giving much thought to it? What happened next? Someone interrupted in between and you were not able to recall anything again!

    Thus, rote repetition will not do any good. You need to complement repetition by a proper understanding of the finer details.

    Bottom Line

    Sharpening your memory is not rocket science. All you need to do is follow the fun and simple ways mentioned above, and eat right to boost your brain health!

    More About Sharpening Your Brain

    Featured photo credit: Thought Catalog via unsplash.com

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