While research connecting exercise with brain health has only taken off in the last few decades, we’re beginning to understand some of the mechanisms that make exercise a valuable weapon in the fight against cognitive decline, depression, and diseases like Alzheimer’s and Parkinson’s.

One of those mechanisms that’s been repeatedly identified as an important component of a healthy brain is brain-derived neurotrophic factor (BDNF). BDNF is a protein that promotes brain function and encourages the growth of new neurons. It’s basically like gas in the engine of the brain. And when you’re running on empty, the right kind of exercise can trigger the production of more fuel, or in this case, BDNF.

“By beginning to incorporate these concepts into your training now, you can prevent debilitating diseases like Alzheimer’s, prevent or lessen symptoms of depression, and keep your body and mind functioning at its best.”

Any exercise can increase BDNF levels in the brain, but some types are more effective than others. While more extensive research is needed, researchers have begun to develop some general recommendations for brain-healthy exercise based on the preliminary studies. Here are a few ways to boost BDNF that everyone can incorporate into their workout routine:

1. Find Something You Enjoy

One important observation made by researchers is the difference between forced and voluntary exercise. Voluntary exercise has been shown to elicit a bigger increase in BDNF and other growth factors. Not to mention you’ll be more likely to stick with an activity you enjoy, which means you’ll reap more of the brain-healthy benefits of longer-term exercise.

2. Incorporate Activities With a High Reward:Failure Ratio

In other words, do something a little risky. The stationary bike is fine, but it’s also safe. You’ll use more of your brain and generate more BDNF with an activity that requires some level of risk, like rock climbing or stand-up paddleboarding. Often, these types of activities also teach complex motor skills, another way of boosting BDNF.

3. Do Something Daily

Researchers have found that daily exercise is more effective than less frequent bouts of activity, especially in the beginning of a fitness program. So instead of waiting until Saturday to head out for a ten-mile run, try splitting those miles up throughout the week. Five two-mile runs may be more beneficial for your body and your brain.

4. Add Some Sprints to Your Routine

Studies have proven you can get more bang for your buck when it comes to BDNF and brain health by incorporating intervals into your training. While steady-state cardio is certainly better than no cardio, even adding a few two-minute sprints to your run can boost BDNF production and have a positive effect on overall brain function.

5. Practice Complex Motor Skills

Most studies on BDNF have involved lab rats, but much of the knowledge gained can be applied to the human population. In a study done by William Greenough at the University of Illinois, rats that practiced complex motor skills produced more BDNF than rats that only performed aerobic exercise on a wheel. While both groups of rats benefitted from the activity, the acrobatic rats fared better on tests of BDNF and growth factor levels than the strictly aerobic rats.

“Besides improving motor skills, these activities can provide variety and prevent boredom.”

What does this mean for us? Don’t give up your cardio, but remember to include some exercises in your routine that involve coordination, agility and reactionary elements. If these types of activities aren’t already a part of your regimen, consider taking a class in martial arts or gymnastics; learning a sport like tennis, spikeball, or rock climbing; or adding some agility and balance drills to your workouts. Besides improving motor skills, these activities can provide variety and prevent boredom.

6. Be Social

Social interaction can stimulate the brain and is often considered one of the best motivators in maintaining an active lifestyle. The sensory stimulation provided by other people forces neurons to adapt by making new connections, and studies are continuing to reveal the importance of connecting with others. For example, researchers at the Rush Alzheimer’s Disease Center found that people who feel lonely are twice as likely to develop Alzheimer’s. So join a team, hire a personal trainer, or train with a group of friends for an upcoming event, like a 5K or marathon.

7. Get Outside

While more studies are needed to confirm a link between the outdoors and BDNF levels, we do know the natural environment has an impact on physical activity and the brain. Sunshine and vitamin D may contribute to higher levels of BDNF, according to researchers in the Netherlands who observed a significant seasonal variation in levels. Exercising outdoors, specifically in quiet, green spaces, can effect blood flow in the brain and reduce stress, a major factor in brain function and general physical health. This also alleviates many of the symptoms of depression, which have been linked directly to BDNF. And no expert will argue that a little fresh air and sunshine is probably beneficial for everyone.

Exercise Is for Your Brain, Too

The next time you head to the gym for a workout or outside for a run, remember you’re not only working your quads and pecs. You may lose some of that muscle mass as you age, but you don’t have to lose cognitive function.

By beginning to incorporate these concepts into your training now, you can prevent debilitating diseases like Alzheimer’s, prevent or lessen symptoms of depression, and keep your body and mind functioning at its best. Plus, as exercise becomes a habit, your body will adapt by becoming more efficient at producing BDNF and the other growth factors important to brain health.

So grab a buddy, head outside, and get creative with your next workout. Your brain will thank you for it.

More Like This:

• Six Easy Ways to Enhance Your Brain Health
• 4 Easy Tips for a Happy, Healthy Brain
• Cheating Death: How to Thrive in a Sit-Down Work Environment

References:

1. Cotman, Carl W., Nicole C. Berchtold, and Lori-Ann Christie. “Exercise Builds Brain Health: Key Roles of Growth Factor Cascades and Inflammation.” Trends in Neurosciences 30, no. 9, 464-72.

2. Perlmutter, David. “How Sunshine Builds a Better Brain.” David Perlmutter MD. Accessed August 12, 2015.

3. Ratey, John J., and Eric Hagerman. Spark: The Revolutionary New Science of Exercise and the Brain. New York: Little, Brown, 2008.

4. Reynolds, Gretchen. “How Walking in Nature Changes the Brain.” The New York Times. July 22, 2015. Accessed August 12, 2015.

The post BDNF Basics: 7 Ways to Train Your Brain appeared first on Breaking Muscle.

Hang gliding has been a fun way to improve my shoulder strength.

1. It’s Good for Your Brain

Unfamiliar movement patterns have an extraordinary effect on brain health. They may even prevent memory loss and neurodegenerative diseases. Just as resistance exercises strengthen muscle fibers, learning new skills strengthens the connections between neurons and different areas of the brain.

With the increasing prevalence of brain disease among young and old alike, researchers are scrambling to piece together the puzzle of the human brain. Their findings suggest we may be able to delay the onset of disease or prevent it entirely by challenging our brains in the same way we challenge our bodies.

2. Prevent Burnout

One of the most common complaints I hear is that working out is boring or not enjoyable, but that doesn’t have to be the case. Injecting your fitness regimen with some fun and excitement is easier than you might think. The first step is to engage in a new sport, activity, or mode of training.

If you’ve been hitting the treadmill three days a week for the last few years, it’s no wonder you’re bored. Your body has adapted to the stress, so it no longer elicits visible results. Unless you try something different, burnout is right around the corner.

3. Improve Your Athleticism

I grew up taking Taekwondo lessons, but I’ve always had an interest in dance. At age 27, I finally signed up for my first ballet class, and I love it. Once a week, I slip on pink ballet shoes and instantly feel like a more graceful, lean, and coordinated athlete. After several weeks of classes, I’m starting to feel comfortable with the basic positions and barre exercises, and my legs feel more powerful as a result. You may never see me on stage, but I’m happy to have found a new activity that I enjoy and have plenty of room to improve in.

4. Work Neglected Muscles

Ballet strengthens my calves and teaches me how to use the smaller muscles in my legs and core. Stand-up paddle boarding empowers me to use my core muscles to stay balanced. Most recently, I learned I needed more shoulder strength to improve my ground handling of a hang glider. If you’ve recently reached an existing goal in your sport or fitness, or if you’re just not sure what areas you need to improve in, try something new. You may find you’re sore in some unexpected places the next day. That soreness is a clue to what you have been neglecting.

5. Appreciate High-Level Athletes

When the world was gearing up for the Winter Olympics in Sochi, I did two things I’d never done before: I went cross-country skiing and took a curling lesson. Not only did I have a great time learning new skills, but I gained a better appreciation for the athletes who compete in both sports. I’ve always enjoyed watching the Olympics, but suddenly it felt even more exciting and, at the same time, more relatable.

Fitness Should be Fun

As a fitness professional, I’ve found that trying new activities gives me a better understanding of how the body responds to movement, and it’s made me a more versatile athlete in the process. Fitness can and should be fun and exciting. If every workout takes place within your comfort zone, you’ll never reach your full potential.

More Like This:

• Six Easy Ways to Enhance Your Brain Health
• 4 Easy Tips for a Happy, Healthy Brain
• Seasons of the Athlete: Evolving With Change
• New on Breaking Muscle Today

Photos courtesy of Maggie Morehart.

The post Why You Should Try Something Entirely New This Year appeared first on Breaking Muscle.

Have you ever gone into the kitchen and can’t remember why? Or you can’t remember someone’s name while speaking to them? You may have missed an appointment because it slipped your mind.

These kinds of memory lapses can happen at any age, but we tend to get more upset by them as we get older because we fear it’s only downhill from there. As I constantly comb over all areas of my health, cognitive health becomes increasingly important especially as I get older. Also, it seems wise to address this area of health now, while in my forties, as opposed to waiting until I forget completely.

Brain aging and memory loss were once thought to happen because neurons died or stopped functioning. Neuroscientists believed we were born with a certain amount of neurons and as we got older and little by little they were lost permanently.

New research shows that the neurotransmitter dopamine can trigger the formation of new neurons in adult brains. In fact, these dopamine neurons move directly to the brain associated with higher brain function and could be the basis of mature wisdom. There’s hope yet!

Even though we can form new neurons throughout life, it doesn’t mean our brains don’t change as we age. Over the years, brain weight and volume decreases.

Between the ages of twenty and ninety, the brain loses five to ten percent of its weight. But age isn’t the only contributing factor to brain shrinkage. Our lifestyle most certainly plays a big part. According to the Framingham Offspring Cohort Study, chronic health conditions such as diabetes and bad habits such as smoking accelerated brain shrinkage.

Other bad habits can trigger brain changes, too. Poor diet and lack of exercise can contribute to cardiovascular disease that reduces blood flow to the brain. An unhealthy lifestyle, in general, may increase our chances of developing dementia, including Alzheimer’s.

So, how can we stay sharp as we age? Here are six ways to help improve brain function:

1. Exercise your brain. Brain games and certain puzzles and brainteasers help create new associations between different parts of the brain, which keeps it sharp. Other exercises that challenge the brain are things like doing normal activities with your non-dominant hand like brushing your teeth or combing your hair.
2. Vary activities. Most of us here are already physically active, which is extremely important for brain health, but consider challenging your body – and brain – in a variety of ways from time to time. Mix up exercise routines, do something you haven’t done in a while whether it’s hiking or tossing a ball around. This variety is as healthy for your brain as it is your body.
3. Eat brain food. We all know that a good, clean diet will improve all areas of our health, but there are many studies and an increasing amount of evidence that certain foods slow mental decline. Topping the list of brain-boosting food is any food high in Omega 3 fatty acids, DHA and EPA, which has been linked to a lower risk of dementia and improved focus and memory. And you were just taking your fish oil to keep your joints from hurting.
4. Try new things outside of the gym. Take up a language, an instrument, memorize poetry. Asking your brain to do some new tricks keeps it active and able to learn.
5. Volunteer. Research shows that this can lower your stress levels and increase mental functioning. Volunteering adds to a person’s well-being and overall health. Not only does it feel good, but it promotes brain health by raising self esteem.
6. Socialize. We are social animals and according to a recent study published in the Journal of Health and Social Behavior, we need a variety of brain stimulation, including social activity, to keep our minds sharp. This is especially true later in life, when aging takes its toll on memory and other complex neurological processes. In the study, older adults who were less socially active than those who were socially active had both cognitive and physical limitations.

Keeping our bodies fit is a great endeavor, but if our minds don’t stay sharp, how will we enjoy the benefits? We work hard for an enduring quality of life in all areas of health so throwing in some brain teasers along with your squats will only benefit us especially in the long run.

I can only hope that when I’m in my seventies, I’m as with it as Stephen Jepson featured in this video who has made life a fun playground that constantly challenges him.

Photo courtesy of Shutterstock.

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An interesting statistic states that only six states in the United States mandate the required 150 minutes of physical education per week for elementary students– a figure which was established by NASPE (National Association for Sport and Physical Education). And zero, none, zilch, zippo, nada require any of the 225 minutes per week of P.E. classes on the high school level. So, aside from the attitude of “it’s only gym,” it appears that P.E. is one of the first places budgetary cuts are made and is deemed less important to a child’s education and health. In addition, reducing gym time or not allocating any at all is certainly not helping the child obesity issue America is currently up against. Well, all I can say is BIG MISTAKE.

Prime the Brain for Learning

We know that obesity is a problem with the youngsters today and that physical exercise can help to a large degree in combating the problem, but what is (or at least should be) also of interest is that physical exercise can improve brain function and learning. Exercise promotes the simulation of endorphins: norepinephrine, serotonin, dopamine, and brain-derived neurotrophic factor (BDNF). According to Dr. John Ratey, author of Spark: The Revolutionary New Science of Education and the Brain, exercise is “miracle grow” for the brain. Ratey states:

[Exercise] is supported by emerging research showing that physical activity sparks biological changes that encourage brain cells to bind to one another. For the brain to learn, these connections must be made; they reflect the brain’s fundamental ability to adapt to challenges. The more neuroscientists discover about this process, the clearer it becomes that exercise provides an unparalleled stimulus, creating an environment in which the brain is ready, willing, and able to learn.

So what science is saying is that exercise can enhance learning. Obviously, this is something schools and parents should be taking a closer look at.

Naperville: Zero Hour

One school district in Naperville, Illinois initiated an experiment via what was called Zero Hour PE. The premise was to find out if exercise (aerobic activity in this case) prior to attending school would help improve a child’s ability to learn. They set up a program that allowed kids to exercise before they started the school day and what they found was not only did a child’s mood improve, but learning capacity was much greater than those kids choosing not to engage in some type of physical activity. When the semester was over, those involved in the Zero Hour program showed a 17% improvement in reading and comprehension, compared with a 10.7% improvement among the other literacy students who opted to sleep in and take standard physical education. A plus from both of these sets of numbers is that the statistics show there was a direct correlation between exercising and testing, and those who took gym also improved their intellectual performance, albeit not to the degree of the “zero hour” group.

Now What?

So knowing that exercise can and will stimulate the brain to enhance learning, why would physical education not be mandatory? Why is physical activity for young people at an all-time low in America with obesity on the rise and testing scores declining? If you’re a coach, trainer, teacher, parent, or someone who sees the value of exercise, pass it along to a young person. Encourage not only daily activity, but help initiate a program to enhance their health – both mentally and physically.

Photos courtesy of Shutterstock.

The post Improve a Child’s Grades With Exercise appeared first on Breaking Muscle.

The big problem when it comes to the nervous system and exercise is that few people know much about it. In fact, it’s a burgeoning field in both neurology and exercise science that is finally getting respect in the research realm. Recently, the North American Association for the Study of Obesity (NAASO) published online for the first time its article describing a live workshop called “The Neurobiology of Exercise” in which twenty-three researchers weighed in on this oh-so-important topic. Here are a few highlights from their consensus:

Exercise:

1. Improves brain health, including both structure and function.
2. Improves the connections between your nerves. This, in part, defines skill development in any sport.
3. Helps your brain grow, and supports the protections of your neurons (nerve cells).
4. Increases your ability to learn and adapt to change.
5. Can help reduce the negative effects of brain injury.
6. Reduces negative behaviors resulting from sudden stress.
7. Increases the brain’s ability to protect itself from physical stressors like heat and inflammation.
8. Increases brain metabolism.
9. Reduces depression.
10. Reduces the effects of aging on the brain.

It works both ways too. Exercise helps your nervous system and your nervous system has everything to do with your performance. Whether it’s coordinating your skill, learning what works and what doesn’t, and motivating you to get in the door and work out, your brain dominates your performance from every angle, but that’s not all.

The human brain possesses a unique ability that other animals lack: willpower. We have evolved the cognitive ability to override the systems of the body designed to prevent us from pushing ourselves further and further, especially during locomotion (specifically when running and walking long distances). It’s no wonder that human beings have some of the greatest endurance of all land animals, in no small part because of our ability to will ourselves to continue on in the face of fatigue and even pain. When another animal’s brain forces it to yield, ours can tell us to persist.

Looking forward, we will begin seeing more and more workouts tailored to facilitating the function of the nervous system to push human strength and endurance to never-before-seen heights. Public health could be improved overall as well. The growing research in the field of neurobiology and exercise science can be used to make us all healthier, stronger, and even smarter by the promotion of scientifically proven public health initiatives.

References:

Rod Dishman, et al., “Neurobiology of Exercise,” Obesity, 14:3 (2006)

Photo courtesy of Shutterstock.

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When you’re a kid or, better yet, a toddler, your parents buy you all kinds of toys to help stimulate brain development, so you don’t end up only counting to “potato.” They buy us building blocks so we can decipher if we want to be architects (I suppose), memory cards to help build our ability to recall thoughts and ideas, books to enhance our language skills, and other such items to kick-start the development of future geniuses.

After this phase of our lives, however, the toys stop gathering under the Christmas tree as we find them useless or uncool. Sure we have junior high and high school to stimulate some brain growth but for some, that ends outside of school hours. By the time we’ve made it to college, we are reality-slapped that we have to depend on ourselves to maintain our cognitive health and development, which can be a frightening thought through the blackouts and cheeseburgers.

All joking aside, many people overlook the concept of actively treating their brain like a vital organ or muscle when in fact it’s one of the most important features of the human body. It is the source of control over, but not limited to, our motor skills, judgment, emotion, language, perception, memory, thought, attention, ability to plan and carry out tasks, and ability to live a purposeful life.

Like other muscles and organs, our brains tend to become less sharp as we age leading to diseases like Alzheimer’s and other forms of dementia that significantly alter the way we operate on a daily basis. While these diseases set in later in life they are not entirely attributed to age and can be caused by several outside factors such as poor diet and lifestyle, as well as heredity.¹ Sadly, Alzheimer’s has become the sixth leading cause of death in the United States and as of yet, is not curable.

Now that I have torn apart your heart strings and poured lemon juice into your wounds, I wanted to discuss ways to prevent the debilitation of cognitive health and encourage you to begin your journey to staying forever brain young. Like your quads or your abs, your brain also needs nourishment if it’s going to last you the next few decades. As careful as we are to work our legs and drink protein shakes after each workout, your brain also requires specific attention to ensure its and your quality of life.²

4 Tips for Long-Lasting Mental Health: 1. Get Fit

As if this isn’t beaten into our heads enough, we now have another reason to get our butts, or brains, to the gym. Your brain needs circulation, blood flow, and oxygen just as much as other organs and muscles do in order to function productively. Accordingly, aerobic exercise has been found to reduce brain cell loss in elderly patients and allows for new cells to grow. There aren’t requirements on duration so long as you are actively exercising each day or regularly.

4 Tips for Long-Lasting Mental Health: 2. Feed Your Brain

Research shows eating a diet specifically low in fat and cholesterol but high in protein and sugar can reduce the risk of developing dementia and side effects leading to the disease. We are all pretty much aware of what “body healthy” is but what is “brain healthy?” If you’re on a clean eating diet now you’re on the right track. Staying away from foods high in fat will greatly reduce the risk of blood clots as they greatly increase your risk in the development of Alzheimer’s.

Products such as vegetables and dark-skinned fruits promote excellent brain health because of the antioxidants, vitamins, and nutrients they provide directly, rather than from a pill. Also recommended are nuts and cold-water fish for the omega-3 fatty acids they contain.

4 Tips for Long-Lasting Mental Health: 3. Become a Social Butterfly

Staying close with friends and family and being involved in social activities and social situations can greatly contribute to a long life of strong cognitive health. (NOTE: This does not promote ditching Tips 1 & 2 and only maintaining a large social group!) Along with physical exercise and a healthy diet, you should be incorporating activities into your life to maintain those social skills we developed and honed as kids. Keeping your brain active through conversation can make an enormous difference as you age. Not only that, but if you work out with a friend or work with your partner to maintain a healthy diet, you can kill two birds with one stone.

4 Tips for Long-Lasting Mental Health: 4. Let your Brain Work

If you’ve nailed Tips 1-3 you’re doing great but Tip 4 is where many people struggle – including me. In a time with so much technology around us, it’s hard to turn off Angry Birds or the Kardashians and take 30 minutes to get lost in a book. When is the last time you did a crossword puzzle? What about Scrabble? Using games where you have to use strategy to participate, are great ways to keep your brain sharp and active on the inside. We may need exercise to bring our brain some much needed blood flow but let it out of its proverbial cage and play sometimes.

Studies show that lower levels of education led to higher risk of Alzheimer’s, which is possibly due to less mental stimulation. That’s not to say those with higher education levels can’t develop Alzheimer’s as well, but research has shown those individuals developed the disease much later. If you can’t possibly read a book or Zen out and prefer to be glued to the computer, do some research on a topic you’ve always wanted to learn about. If you’re going to get butt sores from wasting away on the couch for six hours, make one of the shows you watch a documentary.

The great part about these tips are that a lot of people are already using them in pursuit of other health benefits – so building brain health doesn’t take that much more work. It’s important to remember, however, that in using these methods to nourish your brain, they work best in combination with one another. Don’t be running off telling your friends you found the cure to dementia and it requires a couch and “Super-High Me.”

Great hair will get you noticed, a great body will give you confidence but a great brain is the sexiest and strongest thing you have, so take care of it!

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