Difference between revisions of "Reduce stress"
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'''Goal''': Reduce stress | |||
'''Approach''': Personalized -- yoga or meditation or music, etc. | |||
'''Rationale''': Reduction of cortisol and CRF, and improved functioning of the HPA (hypothalamic-pituary-adrenal) axis. | |||
The [http://www.integrativepro.com/Resources/Integrative-Blog/2014/The-HPA-Axis stress axis] prepares your body to [http://en.wikipedia.org/wiki/Fight-or-flight_response fight or run away] in response to danger. The [http://en.wikipedia.org/wiki/Hypothalamus hypothalamus] releases CRF ([http://en.wikipedia.org/wiki/Corticotropin-releasing_hormone corticotropin-releasing factor]) making you anxious and pay attention. CRF binds to the [http://en.wikipedia.org/wiki/Pituitary_gland pituitary] which releases [http://en.wikipedia.org/wiki/Adrenocorticotropic_hormone ACTH] that travels to the [http://en.wikipedia.org/wiki/Adrenal_gland adrenals] and in turn releases cortisol and [http://en.wikipedia.org/wiki/Epinephrine adrenaline]. | |||
CRF (corticotropin-releasing factor) | |||
The | [http://en.wikipedia.org/wiki/Cortisol Cortisol] increases glucose and fat in the blood to give you energy. If you're stressed all the time it has negative effects like breaking down muscles and bone, suppressing your immune system, slowing wound healing, and hurting the hippocampus, part of the brain used in learning, which can lead to depression. See also our page on [[Hormone_balance|hormone balance]] for optimal levels of cortisol. | ||
Here are some strategies used my ApoE4.Info members: | |||
* Try yoga. [http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3768222/ Cortisol and antidepressant effects of yoga (2013)] | |||
* Add daily meditation. [http://www.ncbi.nlm.nih.gov/pubmed/23724462 Effects of mindfulness meditation on serum cortisol of medical students. (2013)] | |||
* A particular form of traditional Hindu meditation called [http://www.huffingtonpost.com/dharma-singh-khalsa-md/meditation-alzheimers_b_3625181.html Kirtan Kriya], while not specifically mentioned in the Bredesen Protocol, has been studied and apparently was shown to improve brain health when practicing just 12 minutes a day. Instructions in different formats are easy to find online. (The linked article contains links to the pertinent studies at PubMed.) | |||
* Use music as therapy. [http://en.wikipedia.org/wiki/Music_therapy Music Therapy] | |||
* Try [http://www.activemindsglobal.com/products/revita-mind/ Neural Agility] or other programs that use specific brain frequencies to enable relaxation. | |||
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'''Return to [[Bredesen_Protocol#Lifestyle_Strategies|Lifestyle Strategies]].''' | |||
Revision as of 16:13, 21 January 2018
Goal: Reduce stress
Approach: Personalized -- yoga or meditation or music, etc.
Rationale: Reduction of cortisol and CRF, and improved functioning of the HPA (hypothalamic-pituary-adrenal) axis.
The stress axis prepares your body to fight or run away in response to danger. The hypothalamus releases CRF (corticotropin-releasing factor) making you anxious and pay attention. CRF binds to the pituitary which releases ACTH that travels to the adrenals and in turn releases cortisol and adrenaline.
Cortisol increases glucose and fat in the blood to give you energy. If you're stressed all the time it has negative effects like breaking down muscles and bone, suppressing your immune system, slowing wound healing, and hurting the hippocampus, part of the brain used in learning, which can lead to depression. See also our page on hormone balance for optimal levels of cortisol.
Here are some strategies used my ApoE4.Info members:
- Add daily meditation. Effects of mindfulness meditation on serum cortisol of medical students. (2013)
- A particular form of traditional Hindu meditation called Kirtan Kriya, while not specifically mentioned in the Bredesen Protocol, has been studied and apparently was shown to improve brain health when practicing just 12 minutes a day. Instructions in different formats are easy to find online. (The linked article contains links to the pertinent studies at PubMed.)
- Use music as therapy. Music Therapy
- Try Neural Agility or other programs that use specific brain frequencies to enable relaxation.
Return to Lifestyle Strategies.