How stress affects your brain - Madhumita Murgia

Translator: Aziza Pulatova Reviewer: Nazarbek Nazarov

Uyqungiz notinch, o'zingizni jig'ibiyron

Are you sleeping restlessly,

feeling irritable or moody,

yoki so’lg’in tuyyapsizmi, kichik

forgetting little things,

narsalarni unutib, o'zingizni

and feeling overwhelmed and isolated?

tushkun va yolg'iz his qilyapsizmi?

Don't worry. We've all been there.

Siqilmang. Bu hammaning boshidan o'tgan.

You're probably just stressed out.

Siz shunchaki ruhiy tanglikdasiz.

Stress isn't always a bad thing.

Stress tamoman yomon narsa emas.

It can be handy for a burst of extra energy and focus,

U sportda raqobatga kirishganingizda yoki

like when you're playing a competitive sport,

sahnadagi nutqingizda qo'shimcha energiya

or have to speak in public.

va diqqat jamlashingizda qo’l keladi.

But when its continuous,

Ammo stressning davomiyligi, unga

the kind most of us face day in and day out,

ko’pchiligimiz erta-yu kech yuzlashamiz,

it actually begins to change your brain.

u miyangizni o’zgartira boshlaydi.

Chronic stress,

Surunkali stress, deylik

like being overworked or having arguments at home,

nihoyasiz ishlash yoki oiladagi nizolar

can affect brain size,

miya hajmi, uning tuzilishi,

its structure,

va qay holatda faoliyat

and how it functions,

yuritishi, genlaringiz

right down to the level of your genes.

qatlamigacha ta'sir ko'rsata oladi.

Stress begins with something called

Stress tananing unga reaksiyasini

the hypothalamus pituitary adrenal axis,

boshqaruvchi gipotalamo-gipofizar buyrak

a series of interactions

usti qalqoni, miya va buyrakda joylashgan

between endocrine glands in the brain and on the kidney,

ichki sekretsiya bezlaridagi turli xil

which controls your body's reaction to stress.

moddalarning almashinuvi bilan boshlanadi.

When your brain detects a stressful situation,

Miyangiz stressli vaziyatni ilg’agan

your HPA axis is instantly activated

zahotiyoq, qalqon faollashadi va kortizol

and releases a hormone called cortisol, which primes your body for instant action.

garmonini ishlab chiqarib, tanangizni

But high levels of cortisol over long periods of time

shu onda harakatga undaydi. Biroq yuqori

wreak havoc on your brain.

darajadagi kortizol miyani shikastlaydi.

For example, chronic stress increases the activity level

Masalan, surunkali stress miyaning qo’rquv

and number of neural connections in the amygdala,

markazi, ya'ni amigdala faolligi va undagi

your brain's fear center.

nerv hujayralari hajmini oshiradi.

And as levels of cortisol rise,

Kortizol darajasi oshib borishi bilan

electric signals in your hippocampus,

miyaning saboq olish, xotira va stressni

the part of the brain associated with learning, memories, and stress control,

boshqaruvchi sohasi, ya'ni gippokampdagi

deteriorate.

elektr signallar so’nadi.

The hippocampus also inhibits the activity of the HPA axis,

Gippokamp GGB qalqoni ishini ham cheklaydi

so when it weakens,

u zaiflashgani sayin

so does your ability to control your stress.

stressni boshqarish qobiliyatingiz ham susayadi.

That's not all, though.

Bu hali hammasi emas.

Cortisol can literally cause your brain to shrink in size.

Kortizol miyangizni kichraytira oladi.

Too much of it results in the loss of synaptic connections between neurons

Yuqori darajadagi kortizol neyronlar orasidagi

and the shrinking of your prefrontal cortex,

sinaptik bog’lanishlarning yo’qolishiga

the part of your brain the regulates behaviors like concentration,

va miyaning diqqat, qaror, hukm chiqarish va ijtimoiy aloqa xulqini

decision-making,

tartibga soluvchi soha,

judgement,

prefrontal qobiqning

and social interaction.

kichrayishiga olib keladi.

It also leads to fewer new brain cells being made in the hippocampus.

U gippokamda yangi miya hujayralari yaralishini

This means chronic stress might make it harder for you to learn

kamaytiradi. Surunkali stress narsalarni

and remember things,

o'rganish va eslab qolishni

and also set the stage for more serious mental problems,

qiyinlashtiradi, oqibatda jiddiy ruhiy

like depression and eventually Alzheimer's disease.

hastalik-depressiya, alsgeymer kasalligiga sharoit yaratadi.

The effects of stress may filter right down to your brain's DNA.

Stress oqibati miyaning DNK qatlamigacha kirib boradi.

An experiment showed

Eksperiment yangi

that the amount of nurturing a mother rat provides its newborn baby

tug'ilgan kalamushning onasi tomonidan qancha parvarishlanishi

plays a part in determining how that baby responds to stress later in life.

kelgusida go’dakning stressga moyilligini aniqlashda qo'l kelishini ko’rsatdi.

The pups of nurturing moms turned out less sensitive to stress

G’amxo’r ona farzandlari stress ta’siriga kamroq berilar ekan,

because their brains developed more cortisol receptors,

chunki ularning miyasida ko’proq kortizol retseptorlari mavjud,

which stick to cortisol and dampen the stress response.

kortizolni saqlab, stressga barham beradi.

The pups of negligent moms had the opposite outcome,

E’tiborsiz ona farzandlarida esa buning aksi,

and so became more sensitive to stress throughout life.

shu sabab umri davomida stress bilan ko’proq to’qnashishadi.

These are considered epigenetic changes,

Bular epigenetik o’zgarishlardir,

meaning that they effect which genes are expressed

ya'ni bevosita genetik kodni o’zgartirmay turib,

without directly changing the genetic code.

qaysi genlar ta'sirida irsiylanishiga ta'sir ko'rsatadi.

And these changes can be reversed if the moms are swapped.

Onalarning o’rni almashtirilgan taqdirda vaziyatga o’zgarish yasash mumkin.

But there's a surprising result.

Hayratlanarli jihat shundaki,

The epigenetic changes caused by one single mother rat

yakka kalamush onasi tufayli yuz bergan epigenetik o’zgarishlar

were passed down to many generations of rats after her.

undan keyingi kalmushlarning avlodlariga uzatilgan.

In other words, the results of these actions were inheritable.

Boshqacha aytganda, bu jarayonning natijasi nasldan-naslga o’tadi.

It's not all bad news, though.

Yaxshi xabar ham yo'q emas.

There are many ways to reverse what cortisol does to your stressed brain.

Kortizolning stress holatidagi miyangizga ta’sirini susaytirishning yo'llari mavjud.

The most powerful weapons are exercise and meditation,

Jismoniy mashq va chuqur nafas olish, atrofingizga

which involves breathing deeply

diqqat qaratish va e’tiborli

and being aware and focused on your surroundings.

bo’lishga chorlovchi meditatsiya eng samarali vositalardir.

Both of these activities decrease your stress

Har ikkala mashg’ulot stress ta'sirini kamaytirib,

and increase the size of the hippocampus,

gippokamp hajmini kattalashtiradi

thereby improving your memory.

va shu yo’l bilan xotirangizni yaxshilaydi.

So don't feel defeated by the pressures of daily life.

Kundalik turmush mashaqqatlaridan bukilmang.

Get in control of your stress before it takes control of you.

Stress sizni o’z yo’rig’iga solishdan avval, siz uni jilovlang.