How reducing stress benefits your brain
Managing stress improves your brain health and helps lower your risk of dementia.
Stress has a way of showing up uninvited. A long week at work, a worry about someone you love, a few restless nights, and suddenly you’re feeling overwhelmed. Most of the time, those feelings pass once life settles, but ongoing stress can have long-term effects on your health, and managing it well is an important step in taking care of your brain.
The effects of stress on the brain
Did you know that when you’re under pressure, your brain shifts into survival mode? The amygdala (the part of the brain wired for threat detection) takes over, while the areas responsible for memory and reasoning get less of the brain’s energy. That’s why short-term stress can leave you forgetful or feeling scattered.
Over the long term, the effects can run deeper. According to the UK Alzheimer’s Society, chronic stress raises cortisol, a hormone linked to memory problems, and fuels inflammation in the brain. Both have been suggested as reasons stress may play a role in dementia risk.
A 2023 study in Scientific Reports followed more than 35,000 people in South Korea and found that those with a history of stress-related disorders had a 15% higher risk of developing dementia, with the risk even higher for Alzheimer’s specifically.
Finding ways to manage stress over time can help maintain good brain health and reduce your risk of developing dementia.
Five ways to support your mental wellness
Small, steady habits add up.
1. Find routines that work for you. Sticking to a routine can help keep your mind calm. Your brain doesn’t have to stay on high alert when it knows what to expect.
2. Protect your sleep. Stress and poor sleep can often get caught in a loop: stress makes it harder to sleep, and poor sleep makes stress harder to manage.
3. Stay socially connected. Connection is one of the strongest ways to help lower stress levels. Spending time with people who understand you and what you’re going through gives your nervous system a chance to settle. (BONUS TIP: Our support groups are a great way to meet with others who understand what it’s like living life with dementia. If you haven’t attended a group before, consider joining an upcoming meeting and see what it’s like!)
4. Move your body. Regular physical activity lowers stress hormones and supports the brain regions involved in memory. Click here to learn tips for boosting your brain health through physical activity.
5. Reach out when you need to. If life feels like too much, a conversation with someone from your support network — like our First Link Client Support staff — can help take the weight off.
For more brain-healthy ideas or to learn more about dementia, contact your local Alzheimer Society office at 204-943-6622 (Winnipeg) / 1-800-378-6622 (MB), or email us at alzmb@alzheimer.mb.ca.
