Is your brain just not working the way you used to? Are you becoming more forgetful, struggling with focus, or feeling emotionally drained? The root cause may very well be chronic stress. What chronic stress does to the brain is not to be ignored! In fact, when stress sticks around, it causes certain areas of the brain to shrink, weakens memory (as evident by forgetfulness), and makes making decisions much harder.
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The good news? You may be able to reverse some of these effects in a way you wouldn’t expect—through diet. The food you eat influences your brain’s resilience, hormone balance, and even your ability to handle stress.
Today, we’ll show you how to eat for a healthier brain. But first, let’s take a look at what chronic stress actually does to your mind—and which areas of your brain suffer the most.
What chronic stress does to the brain
Over 60% of adults report experiencing stress every day, and for many, it’s not just an occasional inconvenience but a way of life. So, if you’re constantly feeling overwhelmed by it, know many people know what you’re going through. You might not realize, though, that this daily stress isn’t only making you tired; it’s actually physically altering your brain.
Human bodies release cortisol when they’re stressed, a hormone designed to help them react to stressful situations. The thing is your brain is wired to handle short-term stress. For example, in life-or-death situations, cortisol:
- Heighten your awareness,
- Speeds up reaction times,
- And temporarily sharpen your thinking.
But when your body is constantly flooded with it, the same processes that once helped you start working against you.
To paint a better picture, your memory begins to suffer because stress damages neurons in the hippocampus, the part of the brain responsible for learning and recall. Similarly, focus declines due to the weakening of your prefrontal cortex, which controls decision-making. At the same time, you become unable to regulate emotions, making you more reactive and prone to anxiety disorders.
Stress and unhealthy coping habits
Over time, chronic stress can rewire the brain in ways that increase risky behaviors. In practice, this means some people may turn to unhealthy coping mechanisms (e.g., excessive drinking, overeating, substance use) to mitigate the consequences of stress.
Though these behaviors may seem harmless at first, they may very well be early signs of addiction. Other signs of addiction include increased tolerance, withdrawal symptoms, mood swings, secrecy, neglecting responsibilities, and losing interest in hobbies. So, if you find yourself depending on substances or compulsive habits to manage stress, it might be time to reassess and find healthier ways to cope.
Brain areas that chronic stress affects the most
Before moving on, it’s important to understand that stress affects not all parts of your brain equally. Some are not affected by it at all. We’ve also already briefly mentioned that the hippocampus and prefrontal cortex are affected.
But now, let’s take a deeper look at just HOW the constant increase influences cortisol levels.
1. The hippocampus
The hippocampus is the part of the brain responsible for learning and memory, meaning it’s where your brain processes and stores new information. When exposed to chronic stress and excess cortisol, the neurons (brain cells) in this region start to damage.
The result is a cognitive decline, which, in real life, translates to forgetfulness, an inability to retain new information, and so-called “brain fog”, a condition characterized by confusion, forgetfulness, and a lack of focus and mental clarity.
To make matters worse, long-term stress exposure can cause the hippocampus to shrink! This is something that researchers have particularly seen happen in PTSD patients and those suffering from depression.
2. The prefrontal cortex
The prefrontal cortex is mainly responsible for rational thinking, problem-solving, and concentration. Thus, what chronic stress does to the brain in terms of this particular area is that it leads to:
- Difficulty concentrating
- Impulsive choices
- Trouble managing tasks or staying organized
We could say that when you’re exposed to higher stress levels for longer, your prefrontal cortex causes you to be stuck in survival mode, where you’re focused on short-term reactions rather than seeing the bigger picture.
3. The amygdala
Although the amygdala is a relatively small part of the brain, it has a big function. It’s responsible for processing emotions, especially fear and anxiety. Under chronic stress, this part of your brain becomes hyperactive and even enlarges in some cases.
That’s why you might feel anxious more often, overreact to small triggers, and struggle with calming down after stressful events.
How diet helps counteract the effects of stress on the brain
While you can’t eliminate stress entirely, you can help your brain become more resilient to it. As a matter of fact, the food you eat plays a major role in protecting your neurons, balancing stress hormones, and even repairing damage caused by chronic stress.
Certain nutrients help regrow brain cells, strengthen neural connections, and reduce inflammation, which is key when your brain has been under prolonged cortisol exposure. On the flip side, some types of food worsen stress’s impact, making symptoms like brain fog, anxiety, and poor focus even worse.
So, let’s dive into the best and worst food for your brain when dealing with stress.
Foods that fight stress damage
These brain-boosting foods can help counteract the effects of chronic stress, keeping your mind sharp and balanced:
- Omega-3 fatty acids rich food (fatty fish, flaxseeds, walnuts) → Reduces inflammation and helps rebuild brain cells in the hippocampus.
- Antioxidant-rich food (berries, dark chocolate, green tea) → Protects neurons from oxidative stress, a side effect of chronic cortisol exposure.
- Magnesium-rich food (leafy greens, nuts, seeds) → Helps regulate cortisol levels and promote relaxation.
- Fermented food (yogurt, kefir, kimchi, sauerkraut) → Supports gut health, which plays a huge role in brain function and stress management.
Foods that worsen the impact of stress
Much like some foods aid stress relief, there are also those that increase inflammation, cause blood sugar crashes, and amplify stress-related symptoms. These are:
- Foods rich in sugar and refined carbs (pastries, soda, white bread) → Spike cortisol and lead to mood swings.
- Ultra-processed foods (fast food, chips, processed snacks) → Increase brain inflammation and worsen cognitive function.
- Excess caffeine and alcohol→ Disrupt sleep and make anxiety symptoms worse.
The takeaway
What chronic stress does to the brain is by no means small. It physically reshapes how your mind functions, thereby damaging memory, weakening focus, and heightening emotional reactivity. But you’re not powerless against it! You absolutely CAN support your brain and start reversing some of that damage, starting with what’s on your plate. So, feed your brain like it matters. Because, at the end of the day, it absolutely does!
This article was written for WHN by Samantha Leigh, a wellness writer and certified nutrition coach. When she’s not writing about the science of food and mood, you’ll find her experimenting in the kitchen or hiking her stress away in the mountains.
As with anything you read on the internet, this article should not be construed as medical advice; please talk to your doctor or primary care provider before changing your wellness routine. WHN does not agree or disagree with any of the materials posted. This article is not intended to provide a medical diagnosis, recommendation, treatment, or endorsement.
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