Brain health part 3 - exercise, hormones and Rx.
In part one and two I introduced concepts of brain health, the importance of stress reduction and weapons we all can use to prevent brain decay - exercise and sense of humor.
Today I will keep explaining additional brain benefits of exercise. Let’s start.
Another compelling factor why exercise would be important for stress reduction is that there are several neurotransmitters, that regulate mood and pain, that can be regulated by BDNF (the catalyst of brain health, see part 2 button for more)and affect the hippocampus (part of the brain responsible for memory and cognition)during the exercise. Similarly to what is happening with several antidepressants, where it has been shown that exercise combined with antidepressant may regulate genes responsible for neuroplasticity in the hippocampus, BDNF may interact with noradrenaline-mediated signaling responsible for feel-good brain paths. Exercise better than Prozac? Perhaps, and with less side effects for sure.We know how stress hormone cortisol is harmful for neurons and in fact can cause shrinking of a brain via atrophy of neurons working together, and diminish how plastic the brain is - so it may strip the brain from its protective powers. While stress is especially important on decreased levels of BDNF in the hippocampus, there is some preliminary data that exercise may counteract that effect, especially if done before a stressful event. Similarly it was demonstrated for rats who through swimming prevented decrease of BDNF. Another hormonal mechanism in stress -brain relation is related to insulin growth factor (IGF-1) that can enhance growth of neurons and their multiplication after the exercise. The level of IGF-1 was increased after workout and crossing the blood-brain barrier so ]demonstrating another protective effect of exercise on a healthy brain.I think what is debated is how much and what kind of exercise is the most beneficial for this stress reduction and possibly improving brain function while we age. It seems clear that you need to make it a permanent lifestyle change to see the real benefit of exercise for your brain.
And the prescription I can offer at this time (not perfect, but practical and supported by many resources I reviewed)
would be for aerobic form of exercise such as stationary bike, swimming, continuous brisk walking for at least 35 minutes at least 3 to 5 days a week. Another number often referred to is 150 minutes per week, which is 30 minutes 5 days a week, or 37.5 minutes 4 days a week. Round it up to 40 minutes and you are even better off.
Till next time when I tackle Brain friendly food.
Bicycle, bicycle, bicycle, I want to ride my bicycle, bicycle, bicycle, I want to ride my bicycle, I want to ride my bike. I want to ride my bicycle, I want to ride it where I like.
