Brain fog much?
Do you suffer with brain fog and or memory loss?
A recent clinical trial showed 16 weeks of 60-min multimodal exercise classes twice weekly including cardiovascular, strength and motor fitness activities enhanced cognition via increased blood brain derived neurotrophic factor (BDNF). The study involved 49 older women between ages 65-75 (10). 3 months of Cross fit training and high intensity exercise also demonstrated an increase in BDNF (8, 9).
What is BDNF?
Brain-derived neurotrophic factor (BDNF)
A protein involved in: EXCELLENT BRAIN HEALTH!
- Neurogenesis (formation of new brain cells)
- Prolong the life of neurons and microglia (health and longevity of brain cells)
- Enhance neuroplasticity
- Hippocampus cellular differentiation
- Secreted by skeletal muscle when exercising allowing communication between the nervous and musculoskeletal systems (8 ,9)
Bottom line: Exercise is good for the brain folks!
Exercise and dietary energy restriction (don’t restrict calories without supervision of a qualified health practitioner) strengthen adaptive processes that promote neural resilience by:
- Increasing number of synapses
- Stronger synapses
- Neurogenesis from stem cells
- Protection against oxidation and neurotoxicity associated with neuro-pathologies such as Alzheimers disesase, Parkinsons disease and Stroke
- Reducing the risk of neuro-pathology
- Optimising brain function (1)
Book in for your personalised naturopathy appointment for your holistic natural health assessment and improve your brain health today!
Australia wide naturopath servicing Sydney, Brisbane, Adelaide, Melbourne, Darwin, Perth, Glen Innes and the New England area, Inverell, Armidale, Emmaville, Uralla, Surry Hills or where ever you are travelling from with online skype consults available.
1. Camandola S1, Mattson MP1,2. Brain metabolism in health, aging, and neurodegeneration, EMBO J. 2017 Jun 1;36(11):1474-1492. doi: 10.15252/embj.201695810. Epub 2017 Apr 24.
8. Murawska-Cialowicz E1, Wojna J2, Zuwala-Jagiello J3. Crossfit training changes brain-derived neurotrophic factor and irisin levels at rest, after wingate and progressive tests, and improves aerobic capacity and body composition of young physically active men and women. J Physiol Pharmacol. 2015 Dec;66(6):811-21.
- Tonoli C1, Heyman E, Buyse L, Roelands B, Piacentini MF, Bailey S, Pattyn N, Berthoin S, Meeusen R. Neurotrophins and cognitive functions in T1D compared with healthy controls: effects of a high-intensity exercise. Appl Physiol Nutr Metab. 2015 Jan;40(1):20-7. doi: 10.1139/apnm-2014-0098.
- Vaughan S1, Wallis M2, Polit D3, Steele M4, Shum D5, Morris N1. Age Ageing. The effects of multimodal exercise on cognitive and physical functioning and brain-derived neurotrophic factor in older women: a randomised controlled trial. 2014 Sep;43(5):623-9. doi: 10.1093/ageing/afu010. Epub 2014 Feb 18.