The doctor spoke about the main effects of prolonged stress.

Chronic stress increases the risk of developing dementia, especially in the elderly, and anxiety can also cause coronary heart disease. In addition, stress can occur more often in spring due to the lengthening of daylight hours. On April 2, a psychiatrist, PhD, expert of the social project Dementia, told Izvestia about this.net Maria Shtan.

In case of anxiety, according to the expert, three systems are activated at once: sympathoadrenal, hypothalamic-pituitary-adrenal and renin-angiotensin-aldosterone. The first one is responsible for the instant reaction to stress — rapid heartbeat, sweating. The second regulates the production of stress hormones, such as cortisol. The third one controls blood pressure and water-salt balance.

"Prolonged activation of these systems leads to vasoconstriction of the brain vessels, oxygen starvation of nerve cells and their structural damage. Over time, dysfunction develops in the frontal cortex, an area responsible for planning, emotions, and decision—making. Chronic anxiety increases the risk of hypertension and coronary heart disease," said Shtan.

Anxiety can also worsen under the influence of external conditions. The doctor said that in spring, the lengthening of daylight disrupts biorhythms, provoking hormonal disruptions, and in autumn, a lack of sunlight reduces the level of vitamin D, necessary for the production of serotonin— the hormone of joy, and dopamine— the hormone of motivation.

"Seasonal and daily fluctuations are particularly dangerous for the elderly. Age-related vascular changes and chronic diseases such as diabetes or hypertension make the brain vulnerable to stress. For example, with atherosclerosis or hypertension, the vessels narrow, disrupting the blood supply to the brain. The death of neurons is accelerating and the risk of dementia is increasing," the expert said.

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At the same time, the psychiatrist noted that situational anxiety, for example, before an exam or a speech, passes without consequences, and anxiety disorder (TR) is a more serious condition. Its symptoms include constant anxiety about the future, muscle tension (trembling, headaches), as well as vegetative symptoms: sweating, tachycardia, dizziness.

The main cause of TR, according to the doctor, is chronic stress, which overloads the nervous system and provokes organ malfunctions.

However, a proper lifestyle reduces the risks. According to the expert, sleep hygiene is the basis of prevention, as lack of sleep disrupts the hormonal system and increases cortisol levels.

"You need to sleep for 7-9 hours, avoiding blue light from screens before bedtime — it blocks the production of melatonin. It is useful to give up coffee and nicotine in the afternoon, add evening rituals such as meditation or breathing exercises. They will help calm the nervous system," the therapist recommended.

However, she added that eating habits also directly affect the level of anxiety. So, vitamin D, magnesium and omega-3 deficiency increases anxiety and impairs brain function, so it is useful to include B vitamins (B6, B12) in the diet. Alcohol, sugar and trans fats increase oxidative stress and damage neurons, so it is better to exclude them from the diet.

Earlier, on February 7, Anastasia Borodina, a neurologist at Invitro, told Izvestia what causes the development of increased anxiety. According to her, stress can be experienced not only from adverse events, but also from joyful ones. In addition, the expert explained that stress can exacerbate back pain in 16% of cases, and chronic stress reduces the function and number of brain neurons, especially in the structure of the hippocampus, an area of the brain responsible for memory and emotions. This is one of the early brain changes in Alzheimer's disease, which manifests itself in a significant decrease in cognitive functions.