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Discover how exercise can help maintain youthful brain function. Gain valuable insights from the latest research findings and expert opinions on effective strategies for preserving cognitive vitality.
Engaging in exercise correlates with heightened muscle strength, enhanced cardiovascular health, reduced blood sugar levels, and a host of additional health advantages.
Participating in activities like treadmill running, uphill cycling, weightlifting, or brisk midday strolls provides an array of benefits that extend beyond merely improving physical appearance or endurance.
Research findings indicate that consistent physical activity may enhance mood, reduce stress, and improve cognitive abilities, emphasizing the intricate link between physical and mental well-being. Nonetheless, individuals may react differently to distinct types of exercise, like aerobic routines or strength training. Although regular exercise is widely acknowledged as vital for overall health, previous studies have hinted at potential adverse effects of intense workouts. Recent investigations, however, reveal that elite athletes may enjoy slightly longer lifespans over time.
The latest evidence and expert opinion strongly support the notion that regular physical activity significantly contributes to maintaining both brain and general health as we age. Exercise plays a crucial role in enhancing cognition and mood while also reducing the risk of neurodegenerative diseases by promoting neurogenesis and synaptic plasticity. This multifaceted benefit underscores the importance of incorporating exercise into our routines to support long-term brain health and overall well-being.
In a collaborative endeavor led by Stanford Medicine, researchers have delved into the underlying mechanisms by which exercise promotes overall health, particularly brain health.
By comprehending how exercise impacts different organs on a molecular level, healthcare providers could customize exercise recommendations more effectively.
This understanding could also lay the groundwork for developing drug therapies that mimic the benefits of exercise for individuals unable to partake in physical activity.
The study, featured in Nature, involved nearly 10,000 measurements across almost 20 types of tissues, investigating the effects of 8 weeks of endurance exercise in lab rats trained to run on miniature treadmills.
Its findings unveil remarkable effects of exercise on the immune system, stress response, energy production, and metabolism.
The researchers uncovered significant correlations between exercise and molecules and genes known to play roles in various human diseases and tissue recovery.
Recent papers by Stanford Medicine researchers include a study in Nature Communications delving into exercise-induced changes in genes and tissues associated with disease risk, and a paper published in Cell Metabolism examining the impact of exercise on mitochondria, the cellular energy producers, in various tissues of rats.
The Nature study investigated the impacts of 8 weeks of endurance training on various biological systems, including gene expression (transcriptome), proteins (proteome), fats (lipidome), metabolites (metabolome), DNA chemical tags (epigenome), and the immune system.
Analyses were conducted on different tissues from rats trained to run increasing distances, compared with sedentary rats. Tissues studied included leg muscles, heart, liver, kidney, white adipose tissue, lungs, brain, and brown adipose tissue.
This comprehensive approach yielded extensive results, including hundreds of thousands of non-epigenetic changes and over 2 million distinct epigenetic changes in mitochondria, serving as a valuable database for future research.
Besides establishing a database, several noteworthy findings emerged. For instance, exercise altered the expression of mitochondrial genes across various tissues.
Researchers observed that training increased the expression of mitochondrial genes in skeletal muscle, contrasting with decreased expression seen in individuals with type 2 diabetes. Similarly, training boosted gene expression in liver mitochondria, contrasting with reduced expression observed in people with cirrhosis.
These findings suggest that endurance training may enhance muscular function in diabetes and promote liver health.
The researchers also noted sex-based distinctions in how tissues of male and female rats responded to exercise.
Over the 8-week period, male rats experienced approximately a 5% reduction in body fat, whereas female rats did not exhibit a significant loss. However, while sedentary females saw a 4% increase in body fat during the study, active females maintained their initial fat percentage.
One particularly notable discrepancy was observed in mitochondrial gene expression in the adrenal glands following exercise in rats.
The study authors suggest that the observed variations due to exercise primarily stem from alterations in mitochondrial genetic expression in organs and tissues responsible for regulating energy equilibrium.
A separate study, conducted by a research team at The University of Queensland in Australia and published in Aging Cell, has highlighted the potential of exercise to deter or slow down cognitive decline with aging.
In this research, scientists analyzed gene expression in individual brain cells of mice, revealing that exercise has a significant impact on the gene expression of microglia, the immune cells crucial for brain function in the central nervous system.
Specifically, exercise reversed the gene expression patterns of aged microglia to resemble those found in young microglia.
Experiments involving the depletion of microglia underscored their importance for the positive effects of exercise on the generation of new neurons in the hippocampus, a brain region essential for memory, learning, and emotions.
Furthermore, the study indicated that providing mice with access to a running wheel prevented or reduced the presence of T cells in the hippocampus as they aged. These immune cells are typically absent in the youthful brain but increase with age.
Jana Vukovic, PhD, assistant professor and head of the neuroimmunology and cognition laboratory at The University of Queensland, discussed the key findings with Medical News Today.
Vukovic clarified that: "[T]he aging process affects all of the different cell types in the brain with the greatest impact on the resident immune cells: microglia. Importantly, exercise reverts the microglial gene profile back to their youthful state."
Understanding how exercise promotes brain health "is a crucial inquiry for many scientists worldwide," Vukovic remarked, suggesting that she and her colleagues "propose that exercise alters the immune landscape in the aging brain and therefore enables the immune cells to continue to support nerve cell function."
"The function of microglia extends beyond their known involvement in clearing cellular debris, yet remains incompletely understood. While it is recognized that microglia facilitate the generation of new neurons in the hippocampus, a region crucial for learning and memory, there may exist numerous other mechanisms contributing to their role." - – Jana Vukovic, PhD
Ryan Glatt, CPT, NBC-HWC, who serves as the senior brain health coach and director of the FitBrain Program at Pacific Neuroscience Institute in Santa Monica, not affiliated with these studies, shared with MNT that they "highlight the diverse advantages of exercise for brain health, especially in terms of regulating genes, enhancing mitochondrial function, and bolstering immune response."
He further stated, "They provide valuable insights by combining molecular biology with practical health interventions for aging populations."
Glatt elaborated, "For instance, exercise promotes synaptic plasticity and blood circulation, reduces inflammation, and boosts the expression of neurotrophic factors such as BDNF. These effects collectively enhance memory, learning, and overall brain health."
"Physical exercise has the potential to impact gene expression associated with brain plasticity, inflammation, and metabolism, alongside boosting mitochondrial function and regulating immune responses. Additionally, hormonal shifts resulting from physical activity may further enhance mood and alleviate stress." – Ryan Glatt, CPT, NBC-HWC
Vukovic pointed out that ongoing research aims to refine exercise programs for the elderly; however, Pilates serves as an excellent entry point for individuals seeking to activate their muscles.
Glatt concurred, emphasizing that aerobic exercises such as cardiovascular workouts, strength training, and activities promoting balance offer distinct yet complementary benefits for brain health.
"Engaging in activities that blend physical and cognitive challenges, such as dance or tai chi, can particularly enhance specific aspects of brain health," Glatt remarked.
Nonetheless, he cautioned, "While exercise promotes brain health, individual differences stemming from genetics and baseline health can influence outcomes. Further investigation is necessary to ascertain the long-term viability and optimal types and intensities of exercise for various populations."
How can we extend our lifespan and enhance our well-being? Studies reveal several lifestyle strategies that effectively promote longevity. Among these, exercise stands out, but what types, how should they be integrated, and what mechanisms underlie their ability to increase longevity? Discover the answers to these questions and more in our newest podcast installment.
For what feels like eons, humanity has metaphorically sought the elusive "Fountain of Youth," striving to discover methods for achieving longer, healthier lives.
While we may not yet possess any "miracle" medications or technologies capable of extending our lifespans well beyond a century, recent studies provide compelling evidence that simple, feasible lifestyle adjustments can bolster our health and reduce the risk of premature mortality.
Research unveiled at the American Heart Association’s Scientific Sessions 2023 indicated that adhering to eight healthy habits could potentially slow biological aging by up to six years. These habits encompass dietary choices, weight management, tobacco avoidance, prioritizing quality sleep, managing cholesterol, blood sugar, and blood pressure, and, notably, engaging in regular physical activity.
In our latest In Conversation podcast episode, Medical News Today delves into the correlation between exercise and longevity in a discussion featuring Dr. Borja del Pozo Cruz and Dr. Edwina (Eddie) Brocklesby.
Dr. del Pozo Cruz serves as a principal researcher in Applied Health Sciences at the University of Cadiz in Spain, and as an adjunct associate professor in the Department of Sports Science and Clinical Biomechanics at the University of Southern Denmark. Collaborating with fellow researchers, Dr. del Pozo Cruz has spearheaded various studies exploring the relationship between different forms of exercise and the risk of mortality from diverse causes.
Dubbed "Iron Gran," Dr. Brocklesby gained renown as the oldest British woman to complete an Ironman Triathlon at the age of 72. Additionally, she is the founder and CEO of Silverfit, a nonprofit organization dedicated to promoting lifelong fitness.
In a study published in JAMA Internal Medicine in August 2023, Dr. del Pozo Cruz and his team analyzed data from 500,705 participants tracked over a median period of 10 years to investigate the relationship between various forms of exercise and mortality risk.
The study examined the impact of moderate aerobic physical activities like walking or gentle cycling, vigorous aerobic physical activities such as running, and muscle-strengthening activities like weightlifting.
Results indicated that a well-rounded combination of these exercise types was most effective in reducing mortality risk.
Specifically, engaging in approximately 75 minutes of moderate aerobic exercise, over 150 minutes of vigorous exercise, and participating in strength training sessions at least twice weekly were associated with a decreased risk of all-cause mortality.
For reducing the risk of cardiovascular disease-related mortality, Dr. del Pozo Cruz and his colleagues recommended combining 150–225 minutes of moderate physical activity with around 75 minutes of vigorous exercise per week, along with two or more strength training sessions.
Dr. Brocklesby, known as "Eddie," exemplifies the importance of integrating various forms of exercise. Training for and participating in a triathlon, an endurance multisport race involving swimming, cycling, and running, necessitates a balanced regimen of moderate and vigorous exercise, as well as strength training.
However, what about individuals who are not as physically active? What constitutes the minimum level of exercise necessary to mitigate some of the most threatening health conditions?
Dr. del Pozo Cruz and his team may have uncovered a solution to this inquiry. In December 2022, they published findings from a previous study in the European Heart Journal.
This investigation suggested that participating in vigorous exercise for as little as 2 minutes per day could significantly reduce the risk of death associated with cancer or cardiovascular events.
The researchers observed that participants who never engaged in vigorous exercise had a 4% risk of mortality within 5 years. However, incorporating less than 10 minutes of vigorous activity per week resulted in a halving of this risk. Furthermore, the risk of death was halved again for those who engaged in at least 60 minutes of exercise per week.
During our podcast, Dr. del Pozo Cruz underscored the significance of engaging in any form of exercise, emphasizing that even small amounts can yield health benefits, a notion supported by recent research advocating for any level of activity over a sedentary lifestyle.
However, he also cautioned against physical activity related to chores or job responsibilities, noting that such activities may at times be detrimental rather than beneficial.
This caution is further supported by recent findings linking physically demanding occupations to an increased risk of cognitive decline. Common occupations cited in this research included nursing and care, retail, and farming, which entail prolonged periods of standing and often involve stressful situations.
While exercise in any form can promote health, strenuous or intensive physical activity in a work setting may exacerbate the risk of various health conditions.
Furthermore, leisure-time exercise can impact certain aspects of physical health, such as joint integrity, particularly as individuals age. Both Dr. del Pozo Cruz and Eddie stressed the importance of consulting a healthcare professional to determine the most suitable forms of exercise on an individual basis.
To delve deeper into how different types of exercise can contribute to longevity and to hear Edwina's inspiring journey to becoming "Iron Gran," listen to the full podcast episode below or on your preferred streaming platform.
Growing evidence suggests that regular physical activity can play a crucial role in maintaining cognitive function as we age. Research indicates that exercise not only lowers the risk of neurodegenerative conditions like dementia and Parkinson's disease but may also decelerate their progression post-diagnosis. But what are the mechanisms behind this phenomenon? Medical News Today sought insights from experts to understand why and how exercise could potentially preserve youthful brain function.
On average, our lifespan is increasing, but our years of healthy living may not be keeping pace. According to data from the European Union, women typically enjoy around 64.5 healthy life years (HLYs), while men have approximately 63.5 HLYs.
However, life expectancy in the EU stands at just over 83 years for women and 77.5 years for men. This means that, on average, individuals can anticipate spending roughly 15-20 years dealing with health issues.
Furthermore, the majority of these years of poor health are likely to occur in later life, with many individuals developing neurodegenerative diseases.
Statistics suggest that between 14-18% of individuals aged over 70 in the United States experience some form of cognitive impairment. Additionally, approximately 10% of people in this age bracket in the U.S. have dementia, a figure that climbs to 33% among those over 90.
However, there are strategies to help prolong HLYs, with mounting evidence indicating that regular physical activity could be one of the most effective methods to promote overall health and wellbeing, both for the body and the brain, as we age.
Exercise has a profound impact on both our physical and mental well-being. It not only makes us feel better by reducing levels of depression, but it also triggers the release of endorphins and endocannabinoids, creating a natural "high" that can last beyond the exercise session. While the psychological benefits are immediate, the physical effects endure over time.
The Centers for Disease Control and Prevention (CDC) emphasize that regular physical activity is among the most crucial actions for maintaining good health, a sentiment echoed by medical professionals worldwide. Dr. Emer MacSweeney, CEO and consultant neuroradiologist at Re
Health, stresses the importance of physical activity, highlighting its role in preventing various diseases and optimizing the health of the heart, muscles, bones, and brain. Exercise facilitates brain oxygenation and triggers the release of multiple neurochemicals, promoting overall brain health.
Exercise is associated with a reduced risk of cardiovascular disease, certain types of cancer, and type 2 diabetes, and when combined with a nutritious diet, it helps maintain a healthy body weight, further lowering disease risk. Studies show that endorphins can alleviate pain, reduce inflammation, and mitigate stress responses. Moreover, exercise can enhance the effectiveness of medications and other therapies for mental health conditions like depression.
Dr. MacSweeney underscores the mental health benefits of exercise, attributing them to chemical changes in the brain and body, including the release of "feel-good" chemicals such as endorphins and serotonin.
Alzheimer's disease, the most prevalent form of dementia, affects over 5 million adults in the U.S. alone and more than 55 million worldwide. In the U.S., approximately 1 million individuals have Parkinson's disease, with an additional 90,000 cases diagnosed annually. With aging populations, the incidence of both diseases is projected to increase. The World Health Organization predicts nearly 140 million cases of Alzheimer's by 2050 and estimates that Parkinson's cases could reach 17 million by 2040.
Both conditions are progressive and ultimately fatal. Alzheimer's is characterized by symptoms such as memory loss, confusion, cognitive decline, and changes in behavior. Parkinson's manifests with symptoms like tremors, impaired coordination, depression, and cognitive changes. While there are currently no cures for these diseases, treatments can help alleviate symptoms and slow their progression, improving patients' quality of life.
Research increasingly suggests that exercise may delay the onset and slow the progression of neurodegenerative diseases like Alzheimer's and Parkinson's. Additionally, exercise may complement existing medications as an adjunct therapy. Dr. Jamie Adams, an associate professor at the University of Rochester Medical Center, emphasizes the lack of disease-modifying therapies for Alzheimer's and Parkinson's but highlights the growing evidence supporting the benefits of regular exercise. Patients who engage in exercise often experience improved well-being and outcomes.
Dr. MacSweeney emphasized the importance of ongoing research in understanding the link between exercise and its potential to reduce the risk of Alzheimer's and other forms of dementia. Continued research is crucial as each study provides valuable insights into the diseases, potentially leading to the development of new treatments.
There are several theories regarding how exercise may help prevent or slow the progression of neurodegenerative diseases. One key mechanism involves inflammation, which is a common feature of Alzheimer's and Parkinson's. Exercise has been shown to reduce the activity of microglia, immune cells in the brain, thus limiting inflammation and the loss of nerve cells.
Additionally, exercise may influence how the brain metabolizes iron, which is associated with the development of beta-amyloid plaques in Alzheimer's. Regular exercise has been found to decrease iron storage in the brain, potentially reducing plaque formation.
In Parkinson's disease, exercise has been shown to reduce the accumulation of alpha-synuclein clumps, which are linked to neurodegeneration. Irisin, a molecule released during endurance exercise, has been found to decrease these clumps.
Furthermore, exercise stimulates the production of chemicals such as BDNF (brain-derived neurotrophic factor) and IGF (insulin growth factor), which promote new cell growth and strengthen connections in the brain. Studies suggest that these chemicals may have therapeutic potential for various neurological disorders, including Alzheimer's and Parkinson's.
Overall, exercise is believed to promote brain cell growth and survival, potentially reducing the risk of dementia. It has also been associated with increased size of brain structures related to memory and learning.
Dr. Adams highlighted ongoing research exploring the relationship between exercise intensity and Parkinson's disease symptoms. Data suggests that moderate to vigorous aerobic exercise, which elevates heart rate, may slow the progression of the disease.
The optimal type of exercise remains uncertain. One study indicated that just 6 minutes of high-intensity exercise could potentially delay the onset of Alzheimer's and Parkinson's by boosting BDNF levels. Another study found that both cycling and stretching could reduce cognitive decline in older adults, with no significant advantage of one over the other.
For those unable to engage in high-intensity exercise, low-impact activities like Pilates can still offer benefits. Pilates has been shown to positively impact balance, fitness, and physical function in individuals with Parkinson's disease. Similarly, yoga has been found to benefit mental and physical health, with potential physiological and psychological advantages for those with Alzheimer's, MS, and other neurological disorders.
Dr. MacSweeney emphasized the importance of motor skills that involve agility, balance, power, coordination, reaction time, and speed. These skills can enhance executive function, including planning, attention, memory, and reasoning abilities.
Ensuring that exercise becomes a regular part of one's routine is paramount. A 2022 study revealed that consistent exercise can alter the progression of Parkinson's disease, with individuals engaging in up to 4 hours of exercise per week displaying slower declines in balance and stability compared to non-exercisers.
Regular physical activity is also crucial in Alzheimer's disease prevention and treatment. A comprehensive review highlighted that consistent exercise could decrease dementia risk and slow its advancement. Notably, the review emphasized that physical inactivity heightened the risk of Alzheimer's disease.
Dr. MacSweeney recommends vigorous exercise three times a week for 20 minutes or moderate exercise five times a week for 40 minutes. However, the key is maintaining consistent activity. Opting for enjoyable exercises increases adherence.
The mounting evidence suggests that regular exercise may prevent neurodegenerative disorders and impede their progression. Additionally, exercise enhances overall health, reducing the risk of various diseases. Dr. Adams emphasizes that exercise builds strength, alleviates stress, improves sleep, reduces fatigue, and fosters socialization, all of which contribute to mitigating cognitive decline. Ultimately, any form of exercise is beneficial, with the best types being those individuals can sustain and enjoy.
Source: medicalnewstoday
