November 2023 Newsletter | How Intergenerational Trauma Affects Your Brain
My mission is to be the first woman in 4 generations to not develop Alzheimer’s Disease (AD). On my journey of discovering ways to mitigate my risk, I pass this information on to you in this Brain-Body-Health (BBH) Newsletter.
"WAR! What’s it really good for, nothing… say it again"
- Edwin Starr
LESSONS FROM LIFE:
I sit to write this November BBH (BrainBodyHealth) Newsletter as the events unfolding in Palestine and Israel weigh heavily on my heart. How can I write about brain health at a time when so many are suffering?
When I think about the current wars in Israel and Palestine, Ukraine, and the many other armed conflicts around the world (there are 110), my mind turns to the effects wars are having on not only our lives but our brains. War destroys health care systems, social order, displaces families and populations, placing tremendous stress on our brains.
War has dramatic effects on brain health:
Using our SLEDSS model for brain health, one can observe why war has such severe effects. Sleeping becomes impaired, learning, adequate exercise, or a healthy diet is impossible. Our 3 S’s for stress, socialization, and spirituality that form the foundation of BBH are radically altered. All of these epigenetic factors that influence brain health and mitigate challenges are lost.
Trauma resets cortisol regulation
Take cortisol, a regulatory hormone, which is triggered by flight, fight, or freeze states that occur often in war and trauma. Cortisol is involved in our immune system and blood pressure control. It helps us survive the acute attack by regulating other stress hormones like adrenalin by damping them down. When trauma becomes more chronic, the body reduces cortisol levels leaving us in a hyper-adrenalized state. It is the adrenalin that sears the memories of trauma into the body and brain. This chronic state of low cortisol leaves us more susceptible to Post Traumatic Stress Disorder (PTSD).
Adverse experiences can change future generations through epigenetic pathways
In the 1990’s, Rachel Yahuda, a psychiatrist, showed that Vietnam Vets who were abused as children were more likely to develop PTSD. Her work went on to connect the dots of how adverse childhood experiences (ACE) cause low levels of cortisol and increase the likelihood of PTSD. This was demonstrated in rape, auto accident victims, and holocaust survivors. Later, Dr. Yahuda in one of the defining moments of epigenetic research, demonstrated the intergenerational effect of low cortisol levels present in the children of Holocaust survivors with PTSD. In other words, trauma keeps affecting future generations through these epigenetic changes.
Victims can become Victimizers when trauma is not named and processed
According to Gabor Mate, what gives rise to such hatred and desperation is historical trauma which lies in our collective nervous systems and is easily triggered. Historical trauma is multigenerational trauma experienced by a specific cultural, racial, or ethnic group. It is related to major events that oppressed a particular group of people because of their status as oppressed, such as slavery, the Holocaust, forced migration, Native Americans, and Palestinians.
In this 2005 study, of 1000 Palestinian children 50% had a major trauma and 34% were diagnosed with PTSD. Trauma used to be a word denoting physical trauma that was used primarily to describe physical trauma in emergency rooms. We are slowly becoming trauma-informed using the 4 ‘R’s: realization about trauma and how it can affect people and groups, recognizing the signs of trauma, having a system that can respond to trauma, and resisting re-traumatization. Studies support that without trauma-informed treatment victims of trauma can go on to victimize others often in the same way. Providing trauma-informed treatment is at the core of stopping the cycle of violence.
Be trauma-informed: We are all affected by war
People exposed to images and information via news, and social media can also experience trauma. Some might call these micro traumas but they add up quickly. As we age, we become more sensitive to sensory stimuli. Our senior brains are not as good at the vetting process. Cortisol disregulation happens with even small insults creating hyper-excitable states. Turning off the news or disengaging from a heated conversation when you notice feeling anxious or depressed is a message your body/mind is sending you. Listen!
LISTENING BRINGS HOPE
Listen to yourself, your body, and others
Be aware of emotions, yours and others
Be kind and calm as much as possible
Understand your pain and fear and that of others
Connect with your ability to witness and observe quietly
Be in nature
In our Jewish community, a Listening Circle was offered where each person talked briefly about their direct experience of the war after which we all said, “I hear you” or the Hebrew “Shamanu”. Diverse opinions were expressed in an open and safe place. I found this both challenging and healing for naming and expressing emotions that were pinned up and listening to viewpoints I was surprised by.
Educate yourself about the historical and intergenerational trauma. These are personal and global antecedents to conflict, both of which have long-term consequences for all of us. If we are crying for only one side then we are neglecting a part of our heart, says Rabbi Sharon Brous. We are being called to expand into the space beyond binary thinking recognizing there is no single story to explain war.
Reach out to your state representatives and congresspersons to express your feelings and thoughts.
What has given me hope has been our dear friend Ahmed’s messages and posts even after he has lost his uncle, Riyad, and cousin 13-year-old Farah in Gaza. Despite these losses, he has remained a conduit of peace. Here is an excerpt: "The last few days have been truly testing and difficult for me. Some of my family have been displaced within Gaza; a couple were injured, and some I’ve lost contact with since there’s no power, internet, or working phone lines. Regardless, I refuse to hate my Jewish and Israeli brothers and sisters. Please join me in reaffirming our love for our mutual humanity and respect for life. Love forever." Ahmed Alkhatib you can find him on Facebook.
LESSONS FROM COACHING:
A 2023 study was published recently in the Journal of Alzheimer’s Disease. This study asked the question of whether lifestyle coaching could improve cognitive outcomes in pre-dementia and Alzheimer’s patients. The research team found that when standard care was accompanied by personalized lifestyle coaching focused on diet, exercise, and brain training, patients had better cognitive outcomes than when they received standard care alone. These outcomes are also better than those typically seen in studies of Alzheimer’s drugs. The brain training component of the study used BrainHQ which I use and recommend as part of BBH Coaching.
The documentary Memories for Life: Reversing Alzheimers featuring Dale Bredesen MD, bestselling author of The End of Alzheimer's Program, harnesses personalized lifestyle changes based on genetic and epigenetic factors to create this program. You can see the trailer and access the film by renting ($2) or buying.
LESSON FROM SCIENCE:
In this article, a Palestinian and Israeli doctor speak about the humanitarian health crisis in Gaza and the violation of medical ethics.
How Parents’ Trauma Leaves Biological Traces in Children.
Rabbi Sharon Brous touches on heart challenged places with stories that illuminate needed lessons.
Displacement is considered a war crime and a crime against humanity according to international law.
Another reason for concern about the effects of war on the brain: Increased risk of AD with air pollution.
Music
As Buffy Saint Marie sings in the Universal Soldier “It is you and me…This is not the way we put an end to war”.
To our optimized health!
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To our optimized health!