I’ve written before that my experience is that individuals believe their physical health and wellbeing is generally much more controllable than their mental function. Many believe, for example, that lifestyle modification can keep, say, heart disease or type 2 diabetes at bay, but that their risk of dementia is essentially in the lap of the gods.
While the brain is perhaps a special organ, it’s an organ nonetheless. It is therefore susceptible to a range of factors that can affect it’s functioning, including in later life. One factor that has received considerable attention here in recent years is exercise. This week saw the publication of a review study in the Mayo Clinic Proceedings which summarizes the state of the evidence here so far [1].
The review highlights the evidence which links exercise in midlife with a reduce risk of dementia and ‘mild cognitive impairment’. These studies are interesting, but actually don’t tell us that exercise is beneficial for brain function – only that these two things are associated.
The review also, though, looks at trials where individuals have been put on an exercise regime and the effect of this monitored. The evidence shows that exercise does indeed have the capacity to improve ‘cognitive scores’ (brain function).
Some of these studies have shown structural changes in the brain as a result of exercise, including enlargement of the hippocampus (a part of the brain concerned with memory) and a reduction in the loss of grey matter.
The mechanisms behind how exercise helps to preserve or even improve brain function are complex. One potential mechanism concerns the stimulation of what are known as ‘brain derived neurotropic factors’ which, among other things, facilitate brain cell communication. Exercise is also known to stimulate blood supply to the brain.
Exercise also likely has the capacity to reduce the risk of ‘cerebrovascular disease’. Caused by narrowing in the vessels supplying blood to the brain, this can lead to small (often symptomless) ‘infarcts’ (death of brain) tissue, and eventually lead to what is sometimes termed ‘multi-infarct dementia’.
My belief is that walking represents possibly the best form of ‘aerobic’ exercise for older individuals, for a variety of reasons, some of which I share here. Nothing more strenuous and difficult than walking has been associated with improved brain function in later life (see here), and has even been shown to improve the structure and function of the brain (see here).
How To Avoid Dementia As You Age
Natural Steps to Protect Yourself from Alzheimer’s Disease
References:
1. Ahlskog JE, et al. Physical exercise as a preventive or disease-modifying treatment of dementia and brain aging. Mayo Clinic Proceedings 2011;86(9):876-884
Dr. John Briffa is a graduate of the University College London School of Medicine. Since qualifying as a doctor, Dr Briffa has developed a special interest in nutritional and naturally-oriented medicine.
He is in private practice in London, and his aim is to assist individuals identify and remedy the underlying cause of chronic symptoms and conditions.
Dr Briffa is a former columnist for the Daily Mail and the Observer, and is a regular contributor to newspapers and magazines. He is a former recipient of the Health Journalist of the Year award in the UK. He has written 6 books on the subject of nutrition and natural health and has been a major contributor to 3 others.
Dr. Briffa lectures internationally to corporations, members of the public and health professionals, and is a regular guest on radio and TV.
You can read more at www.drbriffa.com.
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Catch the rays while walking, and get your vitamin D up to scratch. Amazing what you can do to keep healthy – without paying a penny or suffering side effects!
Sounds great–for those less likely to need it, or be harmed, given accompanying conditions that go with age/mental decline. How many high-risk people were in this study? Were ubiquinol levels (CoQ10) high enough so they didn’t gasp for air & have to stop exercising every few minutes? Heart/vascular/ lung/joint/spine issues? Crippling arthritis? Physically disabled, on canes, walkers, wheelchairs, oxygen tanks? How many “successes” had such conditions? We need to know that, plus what exercises & for how long at a stretch, to see if they can be of practical use to those at more risk of mental decline & less ability to exercise.
Acetyl-l carnetine with alphalipoic acid, plus Advanced Memory Formula to repair & regrow nerve myelin sheaths in the brain–supplements that work directly on the problem–may be better for those who can’t exercise. I tried them, & they worked so well my PCP was impressed & now respects alternative medicine. (Yes, I was getting to be a forgetful fool; now I’m just a fool…)
Very SIMPLE. Exercise increases blood flow. More blood flow equals more nutrients getting into the organs. Thus, the brain too. Also, FLUSHING waste out of the body, and the brain as well. The lymphatic system runs on MOVEMENT!!!! Thus, less build up of waste, clogged arteries, etc….better cellular health, and function. STAGNATION IS DEATH. CIRCULATION IS LIFE!!!!!
Get up off the couch it might just save your life!!
Be well and happy.
Steve