28 June,2011 06:57 AM IST | | Priyanjali Ghose
Our brains are wired in a way that makes us more prone to stress and mental disorders than those who live in smaller cities, according to a new study. Pollution, traffic and competition are some of the factors. Experts on why making small changes in your everyday life can help reduce stress and save a life: Yours
Mumbai was the city of dreams for a young Gaurav Sharma. His dream to live in Mumbai was realised when the 23-year-old banker was offered his dream job in his dream city. Six months later, however, the fast-paced lifestyle started to take a toll on his health. Gaurav started experiencing mood swings, anxiety and sleeplessness. Unfortunately for city dwellers, Gaurav's case is not an isolated one.
A recent study published in the international weekly science journal Nature shows that different parts of the brain are used depending on where you live. The study states, 'Current city living was associated with increased amygdala activity, whereas urban upbringing affected the perigenual anterior cingulate cortex, a key region for regulation of amygdala activity.'
The amygdala or amygdalae are groups of nuclei that play a primary role in the processing of emotional reactions. Placing greater emphasis on this type of brain activity, instead of the regulation of it, might therefore make a person more prone to emotional ups and downs and stress.
Long commuting hours, unreasonable competition, air and noise pollution are all experiences that only add to the stress of everyday living in the city, according to clinical psychologist and psychotherapist Seema Hingorrany.
"The brain is quick to respond to stress. When a situation is perceived as stressful, the brain activates several neuronal circuits linking the centers involved in sensory, motor, autonomic, neuroendocrine, cognitive and emotional functions to adapt to the demand," she says. "These constant activations result in the secretion of the stress hormone cortisol in large amounts, thus causing moodiness, chronic fatigue, irritability, depression and low immunity."
Experts explain that all forms of stress can damage the structure and functioning of the brain. The limbic system comprises parts of the brain responsible for how we interpret sensory input, remember it and emotionally respond to it. But due to high stress, the system goes into overdrive and does not get a chance to go back to the pre-stress status.
According to neurologist Girish Nair, Fortis Hospital, city lifestyle with nocturnal working hours, higher demands and career and employment expectations and breaking down of emotional safety networks stresses the amygdalae, the part of the brain that is responsible for the regularisation of mood and emotions. Nair describes the amygdalae as the emotional gateway to the conscious brain and says that hyperactive amygdalae contribute to anxiety.
"Anxiety and stress act via the hypothalamus to increase levels of stress hormones, including cortisol. While cortisol helps the body tide over stressful situations in the short-term, long-term elevation of stress hormone levels in the body because of chronic stress has harmful effects on sleep, metabolism, mood and immune responsiveness," explains Nair.
Heart matters too
Vijay Surase, consultant Interventional cardiologist, Jupiter hospital, reveals that cases of heart attacks in urban cities are the highest because of unhealthy lifestyles. Reasons for this include increasing urbanisation, tobacco consumption and the consumption of processed foods. Pollutants in the air also make one vulnerable to respiratory disorders, including bronchial asthma.
"When you're under a lot of stress there are chemicals that are released that cause blood pressure surge. The heart rate goes up and cells called platelets develop the tendency to clump together. This, in turn, sets up a series of reactions that could enhance the process of plaque or clot formation in the blood vessels (arteries) of the heart. This is what leads to heart problems," he says, adding that the auto regulatory system of the heart gets disrupted and people develop a greater chance of (heart) rhythm disorders in big cities.
Small towns are better
Surase admits that stress is inevitable for someone living in a city like Mumbai. He says that stress levels soar when one tries to keep up with the competition, but becomes socially withdrawn. Anger, alienation, and the need to prove something to oneself and others only add to the problem. To make matters worse, so-called "stress busters" are too expensive and thus add to stress levels.
Hingorrany believes that taking power naps, while not always an option for city dwellers, is still an effective way to cut stress. "Smaller towns have no concept of the burn-out syndrome and chronic fatigue syndrome, which is common in cities like Mumbai and Delhi," says Hingorrany.
Also, people in big cities tend to look for instant relief measures like partying and logging on to social networking sites, which are not effective coping mechanisms in the long run, according to Hingorrany."There is not a moment of solitude or introspection. I rarely see people meditate or opt for traditional healing methods. The common excuse is, 'we don't have time'," she says.
Ray of Hope
However, experts assure that it is not the end of the road for those living in cities. While there is an urgent need for law and policy-makers to work towards the creation of a healthy urban environment, including pollution control and improved infrastructure, given that more than half of the world's population lives in cities; there are a few lifestyle changes that can go a long way.
"Taking power naps and using traditional methods to keep the brain calm should be compulsorily taught in schools and corporate houses. Stress screening should also be made mandatory, including for people in government jobs," says Hingorrany.
4 positive lifestyle modifications to make NOW!
Wake up an hour earlier
Instead of jumping out of bed to a loud alarm clock and racing around the house trying to get things done before racing to work in the least amount of time, try waking up a half-hour or an hour earlier everyday. Have a cup of tea, relax, read or watch TV.
Eat healthy
You've heard this before, but we will say it again anyway: A well balanced diet is essential to avoiding lifestyle diseases. You are what you eat. Avoid processed foods and calorie concentrates. Consume fresh fruits, veggies and lean meat instead.
Work it
You've heard this one too. But if you've ever needed additional incentive to get up and get moving, consider this: Studies have proven that the fitter an individual is, the less the body responds to, and the more quickly it recovers from, a stressful experience. Regular exercise not only maintains physical health, but also facilitates the release of "feel-good" endorphins that help prevent anxiety and depression. If you hate going to the gym, go for take long walks or enrol in a dance class.
Cut yourself some slack
Be realistic. Accept what you cannot change by changing what you can. Simple advice that can go a long way in reducing stress from your life.
City dwellers more stressed
The study published by international science journal Nature reveals that city dwellers face more stress and anxiety as their brains are wired differently from those living in small towns.
Dr Jens Pruessner, of the Douglas Mental Health University Institute and his team conducted a series of brain scans on healthy volunteers from rural and urban areas. They found that the risk for anxiety disorders is 21 per cent higher for urban residents unlike their rural counter parts.
Also, people living in the city have a 39 per cent increase for mood disorders. The incidence for schizophrenia is also almost double for individuals born and brought up in cities.
How 'wild'ly funny man Russell Brand stays sober
English actor, comedian and husband to pop singer Katy Perry, Russell Brand made his theatrical debut at the age of 15. While Brand found his calling early in life, finding balance in his life wouldn't prove to be as easy.
After going down the rocky road of drug and alcohol addiction, Brand turned back with the practice of Transcendental Meditation. During the launch of an initiative to help veterans recover from post-traumatic stress disorder (PTSD), the 36-year-old singer talked about how meditation helped him experience a "deeper state of happiness which is very profound and absolute." "I'm quite a erratic thinker; but after meditation, I felt this beautiful serenity and selfless connection," Brand said. We couldn't agree more.
