The Good News
We’re swamped with research on how to grow and maintain a bigger brain into old
age. Much of the research emphasizes exercise as essential to brain health at
every age. Here’s a summary of relevant baseline research, then we’ll move to some
new, interesting and thought-provoking research.
Background
Dr. Carl Cotman and Dr. Nicole Berchtold of the University
of California Institute for Brain Aging and Dementia performed research on
aerobic exercise and brain health. Cotman and Berchtold concentrated on
“brain-derived neurotrophic factor” (BDNF). Because, in their words “it
supports the survival and growth of many neuronal subtypes, including
glutamatergic neurons”. In our (very) layman understanding, BDNF is a protein
that helps nerve cells do, well, a lot. Grow in particular, as well as get
stronger and avoid premature cellular death.
Cotman and Berchtold learned that the act of consistent
exercise increased levels of BNDF in the hippocampus. This finding was
important, because previously the assumption was that the brain benefited as a secondary effect of exercise, from
improved blood flow, etc. But their research indicated that it benefitted directly from exercise. Said differently,
the brain benefits in two ways from exercise: by improving circulation and
reducing blood pressure, exercise contributes to brain health indirectly. But
it also contributes directly by triggering BDNF production. Link to that
foundational research here.
Long-term subscribers know that part of our belief is that a
healthy lifestyle and efforts to build a big brain are inextricably linked: to
enjoy your super-power brain, you want to live a long time.
New Findings
1.
An American Heart Association report indicates
that:
·
Very fit individuals with high cholesterol and
triglycerides have a lower risk of premature death than unfit individuals
taking statin drugs.
·
Low fitness is a stronger predictor of premature
death than smoking or high blood pressure. Link here.
2.
Dr. Marni Boppart is the head of the Molecular
Muscle Physiology Laboratory at the University of IL-Champagne-Urbana. She and
two others wrote Choosing the StrongPath:
Reversing the Downward Spiral of Aging. In the book, they argue that
sarcopenia, the loss of muscle and strength associated with old age, is not
inevitable at all, but rather the result of the tendency of older adults to
become more sedentary. Further, this loss of muscle is associated with higher
risks of all kinds of bad stuff: Alzheimer’s Disease, infections, diabetes,
heart disease and falls. Their recipe: regular strength training.
3.
Christine Wrann, PhD and assistant professor of
Medicine at the Harvard Medical School is involved in research on endurance
exercise and brain health. Studies indicate that six months of consistent
endurance exercise results in the creation of new brain cells in areas involved
in formation of new memories. Further,
it increases brain volume in the prefrontal and temporal cortex, which are
areas that normally shrink with age. [Bigger Brain boys and girls. Bigger
Brain.]
I’ll Bet You Haven’t
Heard This Before
Michelle Motolla, PhD and professor at Western University in
Ontario CN studies exercise and pregnant women. Her research shows that
pregnant woman who don’t exercise are 2.5 times more likely to have an
overweight infant. Moreover, half of the pregnant women who develop gestational
diabetes have a overweight newborn, and those infants are more likely to become
obese adults. Links here, here
and here.
And a Warning
Barry Franklin, PhD at Wayne State, warns of the risk of
vigorous exercise for those not already in shape. Vigorous exertion can
markedly increase the risk of sudden cardiac death when done by someone not
already fit. Those of us in the cold and snowy sections of the country see this
every winter where someone shoveling snow suffers a fatal heart attack. Link here.
If you aren’t working
out regularly, see your physician first and then begin your program gradually.
In Case You Missed It
Our take on how you can prevent stress from damaging your
brain. Link here.
We covered the diet almost guaranteed to grow a bigger
brain. Link here.
Notes
Our activity blankets for dementia sufferers are back in
stock. In our view, ours are better than others in seven ways. If you are
thinking of purchasing one for someone, may we suggest you order soon? We tend
to sell out quickly, and our skilled artisans who make them have limited
capacity.
Shameless Plug
Take a look at our brain-challenging puzzles,
educational
games for children, and brain-testing
board games. Have some fun
while building that mega-power brain.
Coming attractions
New research on the health benefits of coffee. While you are
waiting on that new research, why not enjoy a cup of ours?
www.BigBrain.Place. Everything you need to grow a bigger brain.
Have friends who need a bigger brains? Please send them a link to this post.
`Excerpted from the upcoming book: The Bigger Brain Program.
Copyright 2018. All rights reserved.
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