Stress is a normal part of life and, in small doses, it can even be beneficial. It helps us face challenges, stay alert, and appropriately adapt to change. But when stress lingers day after day, it can gradually harm one of our most vital organs: the brain.
Nearly half of Americans experience significant daily stress, which is one of the highest rates among developed nations.1 This is chronic stress, the kind that persists for longer periods of time, and it often takes a real toll on the brain, accelerating aging and increasing the risk of long-term cognitive decline.
In this article, we’ll explore how chronic stress affects brain health, how it may accelerate cognitive aging, and practical ways to improve your stress response through nutrition and lifestyle choices, encouraging long-lasting resilience.
First, What Is Stress?
Stress is the body’s natural response to life's challenges, big or small, triggering the release of hormones like cortisol and adrenaline as part of the “fight-or-flight” mechanism. While this system is critical in short bursts to handle immediate threats — such as avoiding danger — it becomes detrimental when activated repeatedly due to ongoing pressures like work demands, family issues, or health challenges. Even seemingly minor stressors, such as juggling multiple tasks, skipping meals, or lacking sleep, can accumulate and contribute to overall stress on both the body and brain.
Effects of Chronic Stress on the Brain
Chronic stress affects brain function, altering its chemistry and structure. Prolonged exposure to stress hormones like cortisol can particularly affect regions tied to memory, emotion, and decision-making, leading to changes in how we think and behave. This sets the foundation for understanding just how deeply stress impacts our cognitive processes.
Mood Disorders, Cognitive Changes, and Impact on Alzheimer's Risk
Individuals experiencing chronic stress are significantly more likely to develop mood disorders such as anxiety and depression. This is because long-term stress overactivates the body’s stress-response systems, leading to excessive cortisol and altered neurotransmitter signaling in key areas of emotion regulation, such as the hippocampus and amygdala.2 These changes make it harder for the brain to turn off the stress response, creating a pattern where anxiety and low mood become more easily triggered, even in situations that wouldn’t normally feel overwhelming.
Unfortunately, there are short and long-term effects of stress, as consistent exposure contributes to cognitive decline. Notably, a recent study found that individuals experiencing depression may face a twofold increased risk of developing Alzheimer’s disease.3
Sleep, Diet, and the Vicious Stress-Cycle
Stress also interferes with your natural sleep and eating patterns — both of which play crucial roles in brain health. High cortisol levels disrupt your natural circadian rhythm, making it difficult to fall asleep and achieve restful sleep. The brain relies on obtaining quality sleep to carry out some of its most essential processes, which include memory retention, energy restoration, emotion regulation, and toxin removal. Dysfunction in each of these processes alone can harm your brain and lead to intensified reactivity to stress, thus continuing the cycle.4
High stress also impacts food cravings and appetite, specifically motivating a desire for large amounts of sugary and processed foods. While these foods may provide a slight dopamine boost and a quick burst of energy, that’s only a short-lived effect that soon leads to worsened inflammation and blood sugar instability, both of which are linked to reduced cognitive performance and impaired mood regulation.5
To round out this vicious cycle, chronic stress is also a catalyst for social withdrawal, depriving the brain of necessary emotional and cognitive stimulation. This isolation can deepen feelings of anxiety and depression and contribute to cognitive decline later in life.6
Neuroinflammation and Aging in the Brain
You are probably beginning to notice a pattern — stress has a cyclical relationship with many of the body’s systems, and inflammation is no exception. In fact, chronic stress is one of the most common triggers for low-grade, long-term inflammation in the body and brain.
When cortisol remains elevated, it disrupts immune balance and activates the brain’s immune cells, known as microglia. These overactive microglia then release inflammatory molecules that damage neurons and interfere with communication between brain regions involved in emotion and memory.7
This phenomenon is known as inflammaging — the gradual buildup of inflammation that accelerates brain aging.8 Stress acts as a major driver of inflammaging by continually stimulating the body’s stress-response and immune systems, leaving the brain in a prolonged state of vulnerability.
Chronic stress and inflammation interrupt healthy brain activity and potentially lead to cognitive dysfunction, as research shows that high stress in midlife is associated with greater declines in memory and cognitive skills later in life.9 Long-term stress also activates the brain’s immune cells in ways that damage neural structures, which is now linked to a higher risk of developing neurodegenerative diseases like Alzheimer’s.10
However, if you’re wondering how to reverse the effects of stress on the brain and if that’s even possible, you’re in luck — a recent review suggests that many of the brain changes linked to chronic stress can be slowed and even partly reversed through consistent lifestyle and stress-management strategies.11
Healthy Ways to Reduce Stress and Support Brain Function
Our brains are truly remarkable — they have the ability to adapt, heal, and even strengthen when we provide them with proper support. Simple habits like moving your body, prioritizing good sleep, connecting with others, and practicing mindfulness aren’t just meant to make you feel better, but they’re also the foundation for a healthy stress response and, in turn, a resilient brain.
Exercise for Brain Aging and Stress Relief
Moving your body and being outside are two of the most brain-protective habits you can adopt. Regular exercise supports circulation, regulates stress hormones, and builds new neural connections, and spending that time outdoors lightens the mental load and protects against anxiety and depression.12
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How you can start today: Aim for moderate movement most days with a brisk walk, light hike, cycling session, or even some household or yardwork. And get outside when you’re able — the fresh air, bright scenery, and natural break from screens and daily stressors is the perfect mental reset that is proven to strengthen your stress response.
Sleep Better to Break the Cycle
Because sleep has a bidirectional relationship with stress, it’s easy to get pulled into a harmful loop of worsening sleep that leads to long-term stress effects. Good sleep hygiene enables proper brain maintenance, which helps reduce cortisol levels and promotes overall resilience, making it a non-negotiable aspect of stress management.13
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How you can start today: Get to bed at a consistent time, avoid screens, keep your bedroom dark when it’s time to sleep, and aim for 7-9 solid hours of rest.
Social Connection and Preventing Cognitive Decline
Social interaction provides essential cognitive stimulation. When stress drives us into isolation, our brains face the consequences. Fortunately, connection offers an emotional support system, encourages healthier lifestyle habits, protects against mood disorders, and combats brain aging.14
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How you can start today: Build a social routine that feels natural to you (even introverted personalities benefit from consistent connection). Grab coffee with a friend, schedule weekly calls with loved ones, or join a group activity that piques your interest.
Mindfulness for Brain Health
Engaging in calming, enjoyable activities such as meditation, prayer, reading, or taking a quiet moment helps reset your stress response and gives the brain a chance to slow down. Research shows that something as simple as taking time for mindfulness has a significant effect on cortisol levels and brain resilience.15
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How you can start today: Pause the bustle of everyday life for a short break that prioritizes your brain health. Take a couple of deep breaths, read a chapter of a good book, or go for a calming and refreshing walk outside.
To learn about more strategies to help you manage your stress and strengthen your brain’s defense, download our FREE 19-page guide on “10 Proven Strategies for a Stronger, Sharper Brain” below.
How to Reduce Stress Through Nutrition
What you eat has a direct impact on how your brain manages stress. A balanced diet helps regulate cortisol, supports steady energy levels, and strengthens the body’s systems that help maintain a stable mood. In fact, high-quality diets rich in whole foods, healthy fats, fiber, and antioxidants are strongly associated with lower rates of anxiety, improved mood, and a more effective overall stress response.16
Below are the key nutrients that play a significant role in stress regulation, along with where to find them to incorporate them into your daily diet.
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Omega‑3 fatty acids help reduce inflammation, support neurotransmitter function, protect neurons, and lower cortisol responses to stress.16
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Food sources: Salmon, sardines, trout, chia seeds, flaxseed, and walnuts.
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Magnesium supports relaxation, calms the nervous system, and can improve sleep, one of the most essential factors in chronic stress recovery.16
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Food sources: Leafy greens, pumpkin seeds, almonds, black beans, and dark chocolate.
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B vitamins (especially B6, B9, and B12) help regulate neurotransmitters, support energy levels, and play a role in mood stability.16
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Food sources: Eggs, poultry, lentils, chickpeas, whole grains, bananas, and leafy greens.
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Polyphenols and antioxidants combat oxidative stress, a major contributor to inflammation, aging, and elevated cortisol levels.16
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Food sources: Berries, green tea, olive oil, dark leafy greens, and colorful fruits and vegetables.
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Probiotic foods help cultivate a healthy gut microbiome, which promotes mood regulation, cortisol balance, and emotional wellness through the gut-brain connection.17
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Food sources: Yogurt with live cultures, kefir, sauerkraut, kimchi, miso, tempeh, and naturally fermented olives and pickles.
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MIND and Mediterranean Diet Brain Health: Nutrition for Stress Management
The Mediterranean and MIND diets are rich in the whole foods, healthy fats, and antioxidants that support neurotransmitter function, reduce inflammation in the brain, and protect against damage caused by chronic stress. Think of it this way: good food, good mood. The more consistently you eat nutrient-dense foods, the more often you’ll feel calmer, focused, and more capable of handling everyday stress.18
Top Diet to Reduce Stress and Promote Long-Term Cognitive Function
While chronic stress accelerates cognitive decline, the Mediterranean and MIND diets help support healthier responses to stress and brain inflammation. Studies show that adults adhering to these diets maintain better memory, attention, and overall cognitive function as they age .19
The Role of Extra Virgin Olive Oil in Treating Chronic Stress
Extra virgin olive oil (EVOO), central to both diets, is especially beneficial for brain health. It contains potent polyphenols, including oleocanthal, oleacein, tyrosol, and hydroxytyrosol, which combat oxidative stress and inflammation.20 Regular EVOO consumption has been linked to reduced anxiety, lower rates of depression, and improved emotional well-being.21
Including it in your daily meals by drizzling over salads, roasted vegetables, or grains can be a simple yet delicious way to support your brain’s stress resilience while enhancing cognitive health.
The brain-protective benefits depend largely on polyphenol content, which varies by olive variety, harvest timing, and production methods. Choosing a high-quality EVOO, like Brain Health Kitchen EVOO, helps ensure you’re getting a rich polyphenol profile that delivers maximal anti-inflammatory and cognitive-supportive benefits with every drizzle.
Take RELEVATE and Support Chronic Stress Recovery
When stress is high, it’s easy to skip meals or reach for quick, less nutritious foods. While these choices may provide a short-term fix, they can widen nutrient gaps and intensify the impact of stress on the brain. RELEVATE is formulated to help fill those gaps and provide targeted support for cognitive resilience and emotional well-being.
RELEVATE includes nutrients that are particularly beneficial for managing stress and supporting brain health. Key ingredients include magnesium, B vitamins, omega-3 fatty acids, vitamin D, antioxidants, and brain-protective polyphenols. Together, these nutrients support neurotransmitter balance, reduce oxidative stress, promote healthy sleep and energy levels, and help the brain regulate mood and cope with chronic stress.
Even during busy or stressful seasons, RELEVATE can help ensure your brain receives consistent nutritional support, thereby reducing the risk of nutrient gaps that can exacerbate the effects of stress. Paired with lifestyle strategies like exercise, quality sleep, social connection, and mindfulness, RELEVATE provides a brain-focused solution to help you effectively manage stress and mitigate the effects of chronic stress with comprehensive support.
Managing Stress During the Holidays and Beyond
Stress is inevitable, but its long-term effects don’t have to be. This holiday season, take time to slow down and take care of your mind. Effectively managing stress today lays a strong foundation for slowing cognitive aging in the long run.
References:
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