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It turns out that the same things that keep your heart healthy, keep your brain in good shape.Your Body, Your BrainBefore you dismiss this article as coming from another exercise nut, lets look at the research. Getting your heart rate up through physical exercise actually helps build new brain tissue. Most of the studies concur that elevating your heart rate (at least three to four times a week for 30 minutes) increases levels of a protein called Brain Derived Neurotropic Factor. BDNF is so powerful in building new brain cells its being termed the Miracle-Gro for the brain.Why Physical Activity?Physical activity is crucial to the way we think and feel. Heres why:* Exercise cues the building blocks of learning in the brain* Exercise improves mood* It lowers stress and anxiety* It improves ability to pay attention, focus and concentrate* It helps stave off the deleterious effects of hormonal changesYou may be familiar with runners high, endorphins generated in joggers and walkers that make us feel good. This has been measured in lab rats and people. But theres more to it than that.Neurochemicals, the Traffic BusesExercise increases levels of: * Serotonin* Norepinephrine* DopamineThese neurotransmitters are the traffic buses for your thoughts and emotions. Low levels of serotonin, for example, are associated with depression and stress. Toxic levels of stress erode the connections between the billions of nerve cells in the brain. Chronic depression shrinks certain areas of the brain.Conversely, exercise unleashes a cascade of neurochemicals and growth factors that can reverse this process. Thats right, physical exercise reverses the deterioration and shrinking of brain cells.The Research* In October 2000 researchers from Duke University made the New York Times with a study showing that exercise is as good as sertraline (Zoloft) at treating depression (in some cases, its better for long term maintenance of emotional health). * In Naperville, Illinois, an intense high school physical education program transformed the student body into one of the fittest and smartest in the nation. o In a nation with 30% overweight teenagers, this student body only had 3% overweight. o In 1999, Napervilles eighth graders finished 6th in math and 1st in science in international competitions.* Carl Cotman, director of the Institute for Brain Aging and Dementia at the University of California at Irvine, studied long-term aging and brain functioning. Those seniors with the least cognitive decline share 3 factors:1. Education2. Self-efficacy (a personal sense of control over ones life)3. Exercise* A 2007 study found that people learn vocabulary words 20 percent faster following exercise than before. The rates of learning correlate directly with levels of the protein BDNF.Use It or Lose ItNo matter what your exercise habits are today, you need to recognize this irrefutable fact: you cant keep your brain from deteriorating with age unless you engage in regular exercise or sports of some sort.No matter what your current physical exercise habits are, its time to get moving. Just like the dentist who advises, Only floss the teeth you want to keep, perhaps its time to only exercise if you want to keep your brain cells.
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