It has been found that cognitive abilities are best in those who exercise. Exercise increases blood flow to the brain and increases the brain chemical BDNF which helps brain cells connect to other brain cells. Physical activity also reduces food cravings.
Mechanisms of physical exercise include:
- Improves blood flow, oxygen, and glucose.
- Increases DNA cell repair.
- Protects against free radicals, high glucose levels, and increased glutamate levels.
- Improves brain metabolism of cholesterol and other lipids.
- Improves insulin’s ability to regulate glucose.
- Neuron response to stress is improved, especially in the hippocampus, which has stem cells so it can produce more neurons.
- Tone of blood vessels is improved because nitric oxide is enhanced.
- Lowers blood sugar and increases insulin sensitivity.
Exercise helps with many things like:
- Brain health
- Vitality, agility, and longevity
- Bone density
- A sense of well-being
- Metabolism
- Decreases the production of fat cells and lowers weight
- Lowers inflammation (but note that extreme sports, like marathons, can cause DNA damage from oxidative stress)
- Improved cognition and psychological well-being
- Decreased risk of dementia
- Promotes the effects of antidepressants and anxiolytics
- Increases certain neurotransmitters and upregulates BDNF and neurogenesis
Recommended exercises for brain health.
- Table tennis. This involves mental and physical coordination and increases blood flow to the frontal lobes and cerebellum. Plus, there’s a reduced incidence of traumatic brain injury.
- Dancing and other coordination exercises.
- Walk “like you’re late” 4 times/week for 45 minutes.
- Strength training twice weekly: The stronger you are, the more protected you are from developing Alzheimer’s disease.
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