Did you know that you can rebuild your brain with exercise?
In a previous blog, I wrote about the brain's capacity to rewire itself based on repeated thoughts and experiences. This is called "neuroplasticity". If you are a scripture reader, the apostle Paul points to neuroplasticity when he says, "be transformed by the renewing of your mind." (Romans 12:2) The more you do or think something, the more neural pathways you create. Our goal should be to create strong pathways by setting our minds and actions on positive thoughts and habits, reinforcing them daily. Whatever "rut" you think you are stuck in, well, you are not if you don't want to be. We have the ability to change, to transform.
When we exercise, we are also creating new neural pathways. People who exercise have physically different brains.
- The hippocampus, which is key for memory, is stimulated by exercise that increases heart rate. Out of shape people grew new blood vessels in the hippocampus after just 12 weeks of exercise. Aerobic exercise that is good for the heart is good for the brain. Higher levels of aerobic fitness is associated with increased hippocampus volume.
- Exercise has been shown to reverse age-related shrinkage of the brain. Klotho, which is a hormone associated with longevity and protection against cognitive decline, show increased levels after only 20 minutes of intensive aerobic exercise.
Alzheimer's is almost always a diet and lifestyle induced disease, and exercise plays a key role in prevention as well as a diet rich in fruit and vegetables, high in fiber and low in fat. Physical activity
affects the brain’s immune cells, which results in lowered inflammation in the brain.
Microglia are immune cells in the brain which clear away debris and dying cells that result from injury or infection. Microglia also stimulate production of new neurons, which communicate with other cells, a process called neurogenesis that is involved in learning and memory. Microglia shift from a resting state to an activated state in order to do their jobs. When signals from pathogens or damaged cells activate the microglia, they produce pro-inflammatory molecules which are needed to repair damage to resolve infection or injury. The bottom line is that if we eat well for our health, we will be eating well for our brain!
Are you ready to transform your mind? Is it still in a rut? Are you believing the negative spin that you tell yourself? Once you buy into the lies you tell yourself, you risk that it will certainly play itself out.
We remain committed to making learning about health interesting and fun. You CAN take control of your health and make better and more informed decisions about what you eat, how you exercise, and other optimal lifestyle changes.
Liz Fattore
Certified Food Over Medicine Instructor
Diet & Lifestyle Intervention
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