ACEs and the Resilient Brain

Recent blogs explored three of the nine keys to strengthen and sharpen the brain—while preparing it to rewire negative neural pathways imprinted by adverse childhood experiences. These nine keys work together to:

Increase the size, functioning, and health of neurons and supportive tissues—especially in brain areas that regulate emotions, improve thinking, and process memories adaptively
Stimulate the growth of new neurons and facilitate the formation of new neural circuits
Reduce inflammation and oxidative stress, which are linked to a wide range of psychological and medical disorders
Strengthen the blood-brain barrier, which keeps harmful substances (such as inflammatory agents and toxins) from reaching the brain
Influence telomeres and epigenomes to favorably affect cell replication and gene expression
Clear out harmful proteins, such as amyloid, found in Alzheimer’s disease

The three foundational keys that we’ve already explored are exercise, nutrition, and sleep. Here are the six additional keys to optimal brain health and function:

1. Enjoy “Nature Pills.”

Sunlight appears to play a key role in optimizing serotonin and melatonin levels, which effect mood and sleep. Sunlight also helps to lower blood pressure (skin uses sunlight to make nitric oxide) and thus reduce the risk of cardiovascular problems. In addition, twenty to thirty minutes of morning sunlight raises levels of vitamin D (which is vital to brain health) and increases the metabolic rate, while helping decrease inflammation and autoimmune activity. Even sitting in front of a light box that approximates sunlight’s intensity for thirty to sixty minutes daily often improves seasonal (and non-seasonal) depression, premenstrual syndrome, mental performance, and inflammation.

Green time—spending relaxed time outside near trees and nature’s greenery, with no electronics or counting heartbeats— is restorative. The Japanese call it “forest bathing.” Twenty to thirty minutes a few times a week is associated with greater calm and less cortisol, inflammation, and depression. Blue time—being around water, such the ocean, ponds, and even fountains—has been linked to better mental health.

2. Treat Brain-Damaging Medical Conditions.

Conditions that may have adverse effects on the brain include the following:

Sleep apnea. If untreated, apnea raises the risk for depression, dementia, inflammation, reduced brain volume, and amyloid plaque build-up in areas responsible for memory and other cognitive functions.
Elevated cholesterol. This can cause depression. Statin medications, which lower cholesterol levels, also help reduce inflammation.
Thyroid disorders. Called the great mimic, thyroid dysfunction can lead to anxiety, depression, mental sluggishness, sleep problems, worsening of PTSD, elevated cholesterol, weight gain, and many other symptoms. More than 12% of adults will develop a thyroid disorder. Most of these are unaware of their condition, and many who are diagnosed are improperly treated. Blood tests that measure thyroxine and thyroid-stimulating hormone (TSH) are used to diagnose the problem, and subsequent tests show if thyroxine levels are properly regulated.
Gum disease. This is linked to mental disorders, such as depression and anxiety, probably because bacteria from the gums reach the brain and cause inflammation. To prevent or manage gum disease it’s vital to brush and floss daily, get professional cleanings, avoid tobacco, get sufficient sleep, and hydrate.
High blood pressure. This can cause brain micro-bleeds and worse. Exercise, taking probiotics, limiting processed foods, and increasing intake of fruits, vegetables, and fermented foods—along with taking needed medication—can help lower blood pressure.
Diabetes. It can shrink the hippocampus, the brain structure that plays an important role in memory

3. Minimize Air Pollutants, Preservatives, Pesticides, and Herbicides.

Recent studies have found strong links between living in areas with heavy air pollution (such as near highways) and dementia, Alzheimer’s disease, and other neurological problems. However, living near green spaces like parks and nature preserves are protective against such disorders.

As much as possible, avoid tobacco smoke, traffic pollution, pollen, and soot. For example, use the air conditioner and recirculate air when in traffic, and use good quality air filters in the home.

You can also grow and prepare your own food, buy organic produce, and take off your shoes in the house if you’ve walked through chemically treated grass (e.g., golf courses or lawns).

4. Minimize Anticholinergic Medications.

Anticholinergic medications can increase memory problems, accelerate brain aging, lower energy levels, and raise the risk for dementia. Anticholinergics block acetylcholine, a major neurotransmitter in the brain that plays a role in attention and memory (aceytlycholine is low in Alzheimer’s disease). Anticholinergics include:

Antihistamines (such as diphenhydramine, used in many allergy and cold medicines, such as Benadryl)
Tranquilizers, such as benzodiazepines
Prescription and over-the-counter sleep aids
Ulcer medications (e.g., Tagamet and Zantac)
Tricyclic antidepressants (however, newer SSRIs actually delay dementia)
Some pain medications

Discuss your medications with your doctor—to consider taking anticholinergics at the smallest needed dose, taking them only as long as needed, or trying other medications or non-pharmacological treatments.

5. Minimize Neurotoxic and Inflammatory Agents.

Nuclear brain imaging has shown that excess intake of many substances can cause abnormalities in brain function years before structural damage is apparent. These harmful changes don’t just result from excessive use of illicit drugs. For example, a large study has shown that drinking six or more cups of coffee per day may be putting one at greater risks for reduced brain volume, dementia, and strokes. The researchers recommended that coffee drinkers can safely drink one to two cups before noon and then switch to water. And caffeinated energy drinks appear to cause the opposite of what was hoped for—fatigue, depression, sleep problems, and the like.

Regarding alcohol, Canadian research shows that abstainers have better mental health than those who drink; and resilience and alcohol intake are inversely correlated. Even moderate amounts of alcohol have been linked to brain shrinkage and greater risk for dementia. Binge drinking (4-5 drinks a day, even occasionally) is particularly risky.

Smoking tricks the brain to feel relaxed. In actuality, smoking greatly increases the risk for panic disorder, anxiety, and depression.

6. Manage Stress.

Stress can increase the production of the amyloid plaques found in Alzheimer’s disease and dysregulate cortisol (which can injure or impair brain cells, trigger inflammation, and lead to weight gain).

A high resting pulse rate, one measure of excessive stress arousal, is linked to cognitive decline and dementia. This can be lowered, often within months, with steps to improve heart and brain health, including exercising.

Ultimately, processing memories of adverse childhood experiences will get to the root of much needless stress and suffering. Until this happens, many strategies can help, such as mindfulness meditation, self-compassion, the bottom up strategies we’ve discussed in past blogs, yoga, and tai chi.

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This post first appeared in Psychology Today on March 8, 2022

References

Schiraldi, G. R. (2021). The Adverse Childhood Experiences Recovery Workbook. Oakland, CA: New Harbinger.
Schiraldi, G. R. (2017). The Resilience Workbook. Oakland, CA: New Harbinger.

About the Author

Glenn R. Schiraldi, PhD, has served on the stress management faculties at The Pentagon, the International Critical Incident Stress Foundation, and the University of Maryland, where he received the Outstanding Teacher Award in addition to other teaching/service awards. His fourteen books on stress-related topics have been translated into seventeen languages, and include The Adverse Childhood Experiences Recovery Workbook, The Self-Esteem Workbook. The Resilience Workbook, and The Post-Traumatic Stress Disorder Sourcebook. The founder of Resilience Training International (www.ResilienceFirst.com), he has trained laypersons, emergency responders, and clinicians around the world on the diverse aspects of stress, trauma, and resilience.