Neuroscience is actively researching immunotherapies and neuroprotective compounds that could eventually help mitigate the impact of chronic stress on inflammatory states. However, prevention remains the primary focus for now.

“Making healthy choices, such as prioritizing sleep, maintaining proper nutrition, staying active, and fostering joy, can help build a more resilient brain, ultimately reducing persistent inflammation,” explained Amy Knight, Ph.D., associate professor in the UAB Department of Neurology.

Knight shares five practical tips to help protect the brain from the harmful effects of chronic stress.

Eat plant-based whole foods

Foods rich in omega-3 fatty acids (salmon, walnuts, flax seed) and antioxidants (berries, leafy greens, and cruciferous vegetables) can provide protection against various diseases and disorders. These foods also add fiber, supporting a healthy gut microbiome, which benefits brain health. Avoid ultra-processed foods with added sugars, trans fats, salt, and alcohol, as they contribute to inflammation and have been linked to increased inflammation.

Maintain an active lifestyle

Keeping an active lifestyle is linked to lower stress and reduced inflammation throughout the body. Physical activity does not have to be intense; even short bursts of increased heart rate can occur from picking up the pace a little on your walk or deciding to take the stairs.

Practice stress reduction techniques

Incorporating mindfulness, meditation, and deep breathing exercises can activate the body’s relaxation response. This relaxed state can counteract the “fight or flight” stress response and dial down hormones triggering the immune system.

Engage in joyful activities

Consider taking breaks for joyful moments such as arts and crafts, creative projects, or even just sitting outside to enjoy a sunny day. These small habits can help reduce stress and contribute to overall brain health.

Set boundaries and manage stressors

It is also important to think about options to reduce stressors when possible. We often overcommit, so rethinking daily tasks and setting realistic goals can be an important undertaking. Boundaries are important. Pacing ourselves can prevent a cycle of overdoing it and then the crash. Slow and steady wins the race as they say.