In pandemi are we aging faster?

The pandemic is not over yet, and the list of its negative effects is getting longer all the time. Confined to our homes, we become much more stressed, sleep worse, gain weight, our mental health and relationships with loved ones deteriorate. Well, and to top it off, scientists say that in 2020, as a result of numerous negative experiences, our brains will age much faster. Is the pandemic really aging us, and can it be counteracted?

Prolonged stress destroys the brain.

We have long known that old brains are different from young brains - the cortex is thinner and the brain is generally smaller, and there are fewer nerve cells. These are natural effects of aging, but they also occur when we remain under prolonged stress. The brain releases stress hormones when it perceives a threat to provide us with the short-term energy we need to cope. But these hormones also act on important areas of the brain that are involved in memory, decision-making and other higher cognitive functions. Studies have shown that stress hormones "remodel" these critical brain structures. People suffering from long-term stress-related disorders, such as PTSD, show differences in the volume of nerve cells in important brain structures compared to the brains of those not exposed to trauma. Shrinkage of brain structures and thinning of the cortex (where nerve cells are located) also occur during periods of prolonged stress. The brain changes are particularly affected by cortisol, a stress hormone secreted by the adrenal glands. Its high levels damage the synapses of neuronal cells of various structures in the brain, through which neurons cannot connect, and this in turn prevents the transmission of information - unused neurons simply die. This is particularly pronounced in the hippocampus, a structure strongly associated with learning, memory and emotion. One study measured cortisol levels in patients' saliva each year for five years. Those who showed a progressive increase in cortisol levels were more likely to have shrinkage in the hippocampus and perform less well on memory tasks. In other words,

A mere 5 years of increased stress hormones have produced the same effects in the brain that biological aging causes..

Stress also affects the functioning of the body.

- causes hormonal imbalances, weakens the immune system and increases the risk of inflammation, which are currently considered the most important causes of the aging process. Among other things, it has a negative impact on the circulatory and nervous systems, dilates blood vessels, weakens circulation and makes the body more acidic. Chronic stress also has a negative impact on the skin by accelerating its aging process. Probably more than once you may have noticed that a person going through an extremely stressful period or difficult life experiences, physically looks older than the passage of time would objectively indicate.

How not to get pandemic.

The condition of chronic stress, which has been a problem for many of us in recent years, has been exacerbated by the pandemic and social isolation. However, we can reduce its negative effects on our health and mental condition. Thanks to the brain's cellular plasticity functions, it is possible to influence its functioning by modifying the work of neurons. This means that the effects of stress are at least partially preventable, and some of them can even be reversed. How to do it? Despite the difficulties of the pandemic period, take care of yourself - it is now more important than ever to take care of physical fitness (exercise, walking, sports), get enough sleep, eat well and stay in touch with people.

• Physical activity is an excellent way to combat stress, exercise supports the process of neurogenesis, that is, the formation of new neurons in the hippocampus. During physical activity, the neurotransmitter GABA (γ-aminobutyric acid) is secreted, which inhibits the neurons responsible for anxious feelings. Various techniques of physical activities and relaxation training, breathing exercises and yoga are recommended.

• Good nutrition is also key to brain health. Social studies show that during forced isolation, many more people began to cook regularly, spend more time preparing and eating meals together, and pay attention to their nutritional value. Unfortunately, remote work and stress also encourage snacking and relieving tension with unhealthy snacks and drinks.

• Social support -developing and maintaining social ties helps lower blood cortisol levels. It is worthwhile to stay in contact with loved ones and co-workers, including through electronic communication tools, in order to exchange information on an ongoing basis, chat, share problems and ways to cope with them.

It is necessary to develop good habits and action plans, although it is not easy now. When coping with problems begins to overwhelm us, it is worthwhile to seek the help of specialists - a psychologist or psychiatrist. author:

Dorota Strzelec.

Psychologist, career counselor, crisis intervener, coach, trainerProfessional Assistance Center