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BRAIN HEALTH
BRAIN HEALTH

Protecting Your Brain: Modern approaches

to stress prevention

By Alison Bartak, OMS-II; Crista Thyvelikakath, OMS-1; and Ramaswamy Sharma, MS, PhD

espite its remarkable resilience in a multitude of situations, apps such as these increase accessibility. To experience the benefits of
the human brain faces unprecedented vulnerability due to meditation, consistent daily practice is key, even if only meditating for
Dchronic stress — a silent and progressive epidemic that ele- a few minutes, as it may take eight weeks or longer to improve attention
vates cortisol levels, triggers inflammation, which damages neuronal and mood. Similarly, the practice of mindfulness is effective for vari-
connections over time, erodes neuronal architecture, particularly in ous psychiatric disorders such as depression. The Mindfulness-Based
the prefrontal cortex and the hippocampus, and negatively impacts Stress Reduction protocol (MBSR), an 8-week program developed by
cognitive function. Preventative approaches to lower stress, as listed Dr. Jon Kabat-Zinn in 1979 that combines mindfulness, meditation
below, can help protect brain health and improve our quality of life. and yoga practices, is widely used in clinical practice to reduce chronic
pain, stress, depression and anxiety. MBSR may also benefit healthcare
Physical Foundations workers in managing their own stress.
Neurological resilience against stress stems from three interconnected Attention management is important for decreasing the stress
physical pillars: exercise, sleep and nutrition, each of which works involved with day-to-day responsibilities. While multitasking can
through distinct but complementary biological mechanisms to protect be appealing, fMRI studies show that it places additional demand
the brain. Physical exercise, such as 30-45 minutes of moderate activity, on the brain, ultimately decreasing efficiency rather than enhancing
three to five times per week, promotes neuroplasticity by increasing productivity. Therefore, avoiding multitasking and other distractions
BDNF (Brain-Derived Neurotrophic Factor), a trophic factor is critical for preventing excess demand on the brain during a work
directly associated with cognitive improvement. Different types of session. While working through a task, such as a study session, taking
exercises offer their own unique advantages. Aerobic exercise boosts preset, timed breaks may improve mood and productivity compared
cardiovascular health and BDNF levels, while coordination exercises to self-determined break patterns. One such method is the Pomo-
strengthen neural pathways governing balance and spatial awareness. doro technique, which involves taking 5-minute scheduled breaks
Ensuring a good night’s sleep, perhaps by having a consistent sleep between every 25-minutes of work, with longer breaks after four
schedule, and practicing sleep hygiene to reduce cortisol levels, also such rounds.
significantly improves cognitive resilience. During deep sleep, the Cognitive Behavioral Therapy involves working with psychologists
efficiency of clearance of accumulated waste products in the brain via or licensed therapists to identify and change thinking patterns associ-
the glymphatic system increases by approximately 60% as compared to ated with poor mental health such as anxiety, depression, eating disor-
the awake state, and memory, including perceptual memory related to ders, and other cognitive distortions such as self-blame, mind reading
emotions, is consolidated. Adequate nutrition incorporating omega-3 and minimization of positive attributes. For example, individuals
fatty acids, antioxidants and B vitamins, directly affects brain function experiencing high levels of stress and perceived pain due to “catastro-
by activating anti-inflammatory pathways. Additionally, consuming phizing” or irrationally blowing the effect of an event out of propor-
diverse plant foods and fermented products helps in maintaining tion, are helped by the introduction of balanced, rational thoughts.
healthy gut bacteria and optimal function of the gut-brain axis, which,
in turn, prevents inflammation and promotes mental health. Social Dimensions
The Social Baseline Theory states that people rely on the presence of
Cognitive Strategies others to regulate emotion. Social support can function as a strong buffer
A variety of cognitive strategies have been identified to alleviate against stress, promoting longevity and decreasing mortality. The quality
stress, including meditation practices, attention management and of relationships is important, as secure attachments are highly associated
Cognitive Behavioral Therapy (CBT) techniques. Meditation enhanc- with positive emotional regulation, whereas negative relationships raise
es activity in brain regions associated with control of cognition and physiological signs of stress such as blood pressure. Physicians should
emotion. Applications (apps) such as Calm and Headspace are used encourage patients to consider social support as part of their overall health,
by college students to decrease their stress levels — virtual mindfulness perhaps by implementing a “connection prescription” in their practice.

20 SAN ANTONIO MEDICINE • June 2025