Stress and Cognitive Health: A Naturopathic Approach to Women’s Mental Wellness - by Dr. Sami Leung

In today’s fast-paced world, stress has become a constant for many women.

. Chronic stress does not

only make us feel overwhelmed but also impacts our memory, focus and overall brain function.

Understanding Stress and the Brain

When we become stressed, it triggers a cascade of physiological responses in our bodies.

For example, when we encounter a stressor, the hypothalamus, which is our body’s master

control center, signals the adrenal glands, which is our body’s stress glands, to release cortisol

(the stress hormone) and adrenaline. In the short term, this “fight or flight” response can be

helpful, heightening our alertness and energy. However, when stress becomes chronic, the

elevated cortisol levels can impair the hippocampus, the area of the brain responsible for

memory and learning. Over time, this may lead to difficulties with focus, slower cognitive

processing and even mood disturbances such as anxiety and depression.

As stated above, chronic stress does not just affect our memory and focus, it can also alter

our brain chemistry and structure over time. In cases of prolonged exposure to high cortisol

levels, our prefrontal cortexes, which is the area responsible for executive functions like decision

making and emotional regulation, can shrink. At the same time, the amygdala, which helps

govern our body’s fear and threat responses, can become overactive. This can cause an increase

in anxiety, irritability, and mood swings. From a naturopathic perspective, supporting brain

health under stress involves not only reducing external stressors but also enhancing the brain’s

natural stress resilience through lifestyle, nutrition and mind-body therapies. These therapies

allow the nervous system to reset and thrive even in the face of daily challenges.

Women may also experience unique stressors related to hormonal fluctuations, caregiving

responsibilities and societal expectations. Compared to males, it has been shown that women are

more likely to experience stress-related cognitive decline. Therefore, taking proactive steps to

protect and strengthen mental health is essential for anyone, and especially women.

Naturopathic Approaches to Managing Stress

As a naturopathic doctor, our focus lies in identifying and addressing the root causes of

brain fog using a combination of interventions and assessments to help support both the mind

and body. Below are several key strategies utilized to promote cognitive health and resilience

against stress.

DISCLAIMER: This is not medical advice, it is just for educational purposes. Please consult

with a healthcare professional if you are interested in learning more.

Nutrition for Brain Health

We’ve all heard of the saying “you are what you eat”. Often what we eat profoundly

affects our brain function. Nutrients such as omega-3 fatty acids (found in fatty fish and various

nuts and seeds), B vitamins, magnesium and antioxidants can help protect neurons, reduce brain

inflammation and support neurotransmitter functions. Diets rich in colorful fruits, vegetables,

whole grains and healthy fats can help stabilize mood and improve cognitive performance.

Reducing consumption and/or minimizing processed foods, excessive sugar, caffeine and alcohol

can also be beneficial as these have been known to exacerbate stress and brain fog.

Mind-Body Practices

Practises such as meditation, deep breathing, yoga and tai chi can help active the

parasympathetic nervous system which counteracts the stress response. Journalling and gratitude

practises have been shown to be valuable tools for managing stress and fostering a positive

mindset. A few minutes of mindful breathing has also been shown to help improve mental

clarity, support emotional regulation and reduce cortisol levels.

Sleep Optimization

Quality sleep has been shown to be critical for cognitive health. During deep sleep, the

brain consolidates memories and restores neural pathways. Chronic stress often disrupts sleep

patterns, creating a vicious cycle that impairs cognition. Developing strategies like establishing a

consistent sleep routine and limiting screen exposure before bed are important for optimizing

sleep.

Movement and Exercise

Regular physical activity is a natural stress reliever and cognitive booster. Exercise

increases blood flow to the brain, supports neurogenesis (the formation of new neurons), and

promotes the release of endorphins - our body’s natural mood enhancers. Even gentle activities

like walking, swimming, or stretching can have profound effects on mental clarity and emotional

resilience.

Conclusion

In conclusion, stress is often an inevitable part of life but its impact on cognitive health

does not have to be. A naturopathic approach to stress management emphasizes balance,

prevention and individualized care. By nourishing the brain with proper nutrition, incorporating

mind-body practises, prioritizing sleep and engaging in regular movement, women can protect

their mental clarity and emotional well-being. Just a reminder that everything stated in this

blog is for educational purposes only, please contact your health care provider if you are

interested in learning more.

Dr. Sami Leung, ND (she/her)

Naturopathic Doctor

The Village YXE 

Ph: 306-954-0324

Fax: 306-952-6360

www.thevillageyxe.ca

IG: @dr.samileung