How Stress Affects Brain Function and Focus: A Naturopathic Perspective

In today’s fast-paced world, stress is a constant companion for most of us. We all deal with stress in our own ways. For some it may be a sport, a creative hobby, for others it may be a spiritual practice… and sometimes, it can be eating foods when we're not hungry, drinking that daily glass of wine, scrolling on our phones, sacrificing rest to watch that TV series… our modern World does not lack of easy temptations… until these become habitual, too much and we get a sense that, we're losing control… and perhaps that's unconsciously the point. However, the fundamentals of well-being and our health are also impacted, as are our relationships.

While short-term stress is adaptive and can save our lives, chronic stress can take an insidious toll on our brain, impacting memory, focus, decision-making and overall cognitive function. Do not fear, dear reader, it is never too late nor too early to reverse destructive habits and to manage stress efficiently. Understanding the physiological mechanisms behind stress and its impact on the brain is the first step toward reclaiming mental clarity and resilience.

The Physiology of Stress and Brain Function

The Stress Response: Fight or Flight

When we encounter stress, our body activates the hypothalamic-pituitary-adrenal (HPA) axis, triggering the release of cortisol and adrenaline. While this response is crucial for survival, chronic activation disrupts brain function:

• Hippocampus: High cortisol levels shrink the hippocampus, a region vital for memory and learning. Studies show prolonged stress reduces neurogenesis (creation of new neurons) here, leading to memory lapses and difficulty retaining information (1).

• Prefrontal Cortex (PFC): The PFC, responsible for decision-making, focus, and impulse control, becomes less active under chronic stress. This explains why we struggle with concentration and productivity during stressful periods (2). This can also explain why we may not take the best course of action when we go home after a day of stressful work and reach out to the TV, processed food or a glass of wine.

• Amygdala: The amygdala, our emotional centre, becomes hyperactive, heightening anxiety and fear responses, further diverting resources from cognitive tasks (3).

Inflammation and Oxidative Stress

Chronic stress insidiously increases inflammation and oxidative stress in the brain years after years, damaging neurons and accelerating cognitive decline. Elevated inflammatory markers like IL-6 and CRP are linked to poorer cognitive performance and a higher risk of neurodegenerative diseases (4). Have you had your IL-6 or CRP levels tested and been told everything is ‘fine’? Well, borderline results for IL-6  or even low CRP only mean you do not have acute inflammation. Chronic low-grade inflammation is characterised by the persistent, low-level production of pro-inflammatory cytokines (such as IL-6, IL-1, and TNF-α). Unlike acute inflammation, which is a protective response to injury or infection, low-grade inflammation is chronic and insidious. It degrades your immune system which stays on hyper-vigilance all the time. It arises from ongoing stressors like poor diet, sedentary lifestyle, obesity, which are physical stressors and psychological stress. Over time, this inflammation disrupts the delicate balance of the brain’s immune environment, impairing neuronal communication and setting your neurons on the path to degeneration. Gloomy!?  No… Hope is there. Because you are reading this means you have listened to the signs your body is sending you. You can reverse and change this.

Lifestyle Changes to Manage Stress and Support Brain Function

Slowing down and listening to your needs

• How it helps: Regular check-ins with yourself to question your needs and how you feel allow you to pause and take the action that you really need, whether it is emotional or physical. Some of us are not used to this, we may feel guilty, we may find this unnecessary or ridiculous. Observe how negative self-talk can be part of this. There might even be some feelings of unworthiness. When you start doing this, you might also notice funny reactions around you, the resistance can come from sources that are external to you.

• Actionable tip: On your way home, physically slow down and ask yourself: how do I feel physically? What do I really need right now? Take note of the answers that come to you. Try this for a few days. Note whether your actions led to addressing those needs. You might notice that you go for food when you need rest, or for a run when you need food. This incongruence is common and rooted in complex internal and external pressures.

Mindfulness and Meditation

• How it helps: Regular mindfulness practice reduces cortisol, strengthens the PFC, and promotes neuroplasticity. Studies show just 10 minutes of daily meditation can improve focus and reduce stress (5).

• Actionable tip: Start with 5 minutes of slow abdominal breathing or guided meditation each morning. There are many apps. I have started using Insight Timer, I also have some guided meditations on YouTube that I like to go to. I like yoganidra with Ally Boothroyd and I like the simple, quiet and 20 mn long yoganidra meditation by sparklingyoga.

Physical Activity

• How it helps: Exercise boosts brain-derived neurotrophic factor (BDNF), a protein that supports neuron growth and resilience. Aerobic exercise, in particular, enhances hippocampal volume and cognitive function (6).

• Actionable tip: Enjoyable physical activity is best—it’s sustainable, uplifting, and it's included (or used to be) in your life, so it is more actionable. It does not have to be a formal exercise, it does not have to be hard. Perhaps it is an old activity you used to like and needs to be reincluded in your life, perhaps it needs to become more regular. The action is yours. Your brain will thank you for it.

Sleep Hygiene

• How it helps: Poor sleep amplifies stress and impairs memory consolidation. Prioritising 7-9 hours of quality sleep (uninterrupted, restorative) helps clear brain toxins and restore cognitive function (7). Sleep is truly to be honoured, as a simple fundamental act of our humanness.

• Actionable tip: Establish an inventory of your sleep and ask yourself with honesty whether you need to prioritise your sleep more. Here's a link to my free resources and get a sleep diary to help you do this inventory. Perhaps this will trigger some tips or identify some blocks to restorative sleep.

Herbal and Nutritional Strategies to improve brain health

Western Medicinal Herbs

A naturopath can either prescribe or recommend herbs that are beneficial to your unique presentation. Medicinal plants are composed of an incredible number of compounds with multiple medicinal actions. . A naturopath would know the recommended dosage, the form, the plant part that contains the most of the researched compounds.

Curious about which herbs might support your unique needs? From calming to resilience-promoting herbs, there’s a plant ally for everyone. Book a consultation to explore what’s right for you!

Nutrition

As always, a balanced, varied and pleasurable diet is key to give you energy, to restore the body's capacity to lower inflammation and oxidative stress. But if you have more specific concerns or blocks to easy simple nutritious eating, reach out to get tips or to enhance your brain health.

Conclusion

Stress doesn’t have to dictate your brain’s performance. By understanding its physiological impact and incorporating targeted lifestyle, herbal, and nutritional strategies into your life, you can protect and even enhance your cognitive function. Small, consistent changes—like mindfulness, movement, and nourishing foods—can make a profound difference in your mental clarity and resilience.

Ready to take control of your stress and sharpen your focus? Book a consultation to create a personalised health plan tailored to your unique needs. 

References

1.Leschik, J., Lutz, B., & Gentile, A. (2021). Stress-Related Dysfunction of Adult Hippocampal Neurogenesis—An Attempt for Understanding Resilience? International Journal of Molecular Sciences, 22(14), 7339. https://doi.org/10.3390/ijms22147339

2. Luo, B., Leng, L., Hu, M., He, Y., Zheng, H., & Huang, J. (2025). Effects of 4-week moderate-intensity aerobic training on stress reactivity, decision-making, and prefrontal brain activity under acute stress in emerging adults. Journal of Science and Medicine in Sport. https://doi.org/10.1016/j.jsams.2025.06.001

3. Custodero, C., Ciavarella, A., Panza, F., Gnocchi, D., Lenato, G. M., Lee, J., Mazzocca, A., Sabbà, C., & Solfrizzi, V. (2022). Role of inflammatory markers in the diagnosis of vascular contributions to cognitive impairment and dementia: A systematic review and meta-analysis. GeroScience, 44(3), 1373–1392. https://doi.org/10.1007/s11357-022-00556-w

Griseta, C., Battista, P., Castellana, F., Colonna, I., Sciarra, S., Zupo, R., Bortone, I., Lampignano, L., Tirelli, S., Berardino, G., Mollica, A., Lozupone, M., Panza, F., Fiore, P., Minafra, B., & Sardone, R. (2023). Serum levels of IL-6 are associated with cognitive impairment in the salus in apulia population-based study. Heliyon, 9(3). https://doi.org/10.1016/j.heliyon.2023.e13972

4. Orji, L. C., & Ita, U. A. (2024). Amygdala Hijack: Contemporary Insights into Causes, Correlates and Consequences. African Journal of Health, Nursing and Midwifery, 7(3), 102–111. https://doi.org/10.52589/AJHNM-KQM0NM27

5. Dorais, S., & Gutierrez, D. (2021). The effectiveness of a centering meditation intervention on college stress and mindfulness: A randomized controlled trial. Frontiers in Psychology, 12, 720824.

6. Marinus, N., Hansen, D., Feys, P., Meesen, R., Timmermans, A., & Spildooren, J. (2019). The impact of different types of exercise training on peripheral blood brain-derived neurotrophic factor concentrations in older adults: a meta-analysis. Sports medicine, 49(10), 1529-1546.

de Melo Coelho, F. G., Gobbi, S., Andreatto, C. A. A., Corazza, D. I., Pedroso, R. V., & Santos-Galduróz, R. F. (2013). Physical exercise modulates peripheral levels of brain-derived neurotrophic factor (BDNF): a systematic review of experimental studies in the elderly. Archives of gerontology and geriatrics, 56(1), 10-15.

7. Eugene, A. R., & Masiak, J. (2015). The neuroprotective aspects of sleep. MEDtube science, 3(1), 35.

Weinberg, J. L. (2023, December 19). The Science of Sleep: Functional Medicine for Restorative Sleep. Rupa Health. https://www.rupahealth.com/post/the-science-of-sleep-functional-medicine-for-restorative-sleep