Alicia Vargas, PhD: "By maturing the prefrontal cortex, we can avoid chronic stress."

“Our brain can be our worst enemy or our best ally .” This is what Dr. Alicia Vargas, an expert in cognitive neuroscience, says when discussing the impact stress has on our bodies. The specialist explains how this phenomenon wears down the mind, but also the heart, the immune system , and even fertility if not managed properly. But all is not lost: there are also scientific tools to reduce its effects.

The key is to distinguish between eustress and distress. The first is good stress, the kind we feel when we have an exam, an important meeting, or an appointment. It activates us, puts us on alert, and allows us to react . The problem begins when this state lasts too long: distress is sustained stress, and its consequences are very negative.

“Chronic stress wears down the entire body,” Vargas warns. It can raise blood pressure, affect the heart, and pose a risk factor for heart attacks. Furthermore, its prolonged exposure weakens the immune system, makes us more vulnerable to disease , and disrupts basic processes like sleep and appetite. “Some people stop eating, and others don't stop,” he adds.

But the brain also suffers, and greatly. The doctor explains how cortisol— the stress hormone —damages communication between neurons and affects memory and learning ability. “In the long term, brain plasticity is reduced ,” she points out. And that's one of the reasons why many older people have difficulty remembering things or suffer from constant fatigue.

Vargas proposes a holistic approach: "The first thing is to anticipate." Uncertainty generates more stress , so knowing how long a situation will last, even if it's an estimate, already helps reduce discomfort. The classic example is the dentist: if the professional tells us how many cleanings are left, our body relaxes.

Another fundamental resource is a supportive social network . Surrounding yourself with people who help channel frustration is a powerful tool. And if you can also feel a degree of control—even if it's symbolic—anxiety levels decrease. In the words of this professional: "It's not about having everything under control, but rather believing you can handle it."

Meditation and exercise are also allies . “Meditation literally changes your brain,” says the expert, referring to studies that show how this practice strengthens the prefrontal cortex . As for exercise, it should be chosen and consistent. If it becomes an obligation, it ends up being another stressor.

And that's where one of the most powerful ideas in the doctor's message comes in: "If we mature the prefrontal cortex , we can prevent chronic stress." This part of the brain is linked to decision-making, planning, and impulse control. Strengthening it—whether through meditation, exercise, or healthy habits—helps us better manage emotions.

"Stress isn't always the enemy," concludes Dr. Vargas. Sometimes it's a warning, an alarm that we must heed. The important thing is to learn to listen to it, understand it, and respond with strategies that take care of our body and mind.

“Our brain can be our worst enemy or our best ally .” This is what Dr. Alicia Vargas, an expert in cognitive neuroscience, says when discussing the impact stress has on our bodies. The specialist explains how this phenomenon wears down the mind, but also the heart, the immune system , and even fertility if not managed properly. But all is not lost: there are also scientific tools to reduce its effects.