5 Ways Your Brain Benefits From Physical Exercise

Throughout the years, much research has suggested that exercise can encourage excellent physical and mental health. Even though movement is also referred to as medicine for the mind, most of us do not completely understand the ways in which the brain can benefit from exercise. The key is to have a daily exercise routine that is not too rigorous because engaging in strenuous activity can actually damage your memory circuits. Here are the five main advantages of exercising to improve your brain health at aged 50 and over. 

Improves Mood
Exercise has long been shown to improve mood by reducing the symptoms of anxiety and depression. When you exercise regularly, the body increases the production of endorphins, serotonin, and dopamine. These brain chemicals are crucial to maintaining a happy mood. The absent of these brain chemicals may result in depression and anxiety, which can ultimately lead to memory problems, concentration issues, and low energy levels. One study performed by researchers at Duke University concluded that those who engaged in frequent physical activity improved their moods just as much as people who are regularly taking the prescription drug Zoloft. 

Reduces Stress

When your body produces more endorphins, you are likely to be less stress. Therefore, people who exercise often may experience less stress than sedentary individuals. Studies have indicated that regular physical activity can significantly lower cortisol levels. This stress hormone has also been linked to forgetfulness and slow/irrational thinking, so low levels of cortisol may actually improve memory as well as decrease stress. The next time that you feel overwhelmed by the day-to-day activities, simply engage in activities with movement to put your mind at ease. A few examples of great activities include yoga, dancing, walking, running, and more. 

Enhances Cognitive Function
Many researchers have found that regular exercise is essential for optimal cognitive capabilities. In order to function to your fullest potential, the brain requires certain chemicals and a constant supply of oxygen. Physical activity promotes healthy blood vessels that are able to deliver these chemicals and oxygen to the brain properly. The result is the ability to think faster, remember information, and concentrate longer. In general, exercisers of any age can enjoy these benefits of great cognitive function. 

Stimulates Brain Growth

Since the production of new brain cells tend to decrease as we age, it's important that we exercise to increase brain volume. Known as the hippocampus, this part of the brain can grow in size with frequent exercise. The hippocampus is the area of the brain where memory and learning is processed. Additionally, Brain-derived neurotrophic factor or BDNF is often produced when physical activity has improved. BDNF is responsible for the stimulation of brain cells. In fact, an increase in cardiovascular fitness will generate more brain cells that may be able to slow signs of aging by providing the brain with oxygen. 

Provides Energy

Frequent physical activity like short walks and jogs can increase the production of mitochondria. These cellular structures provide our muscles and our brains with energy. As a result, those who exercise tend to be more productive then their sedentary peers. This is especially true in the workplace where regular exercisers often have the best time management skills and great work performance. Even simple activities like washing dishes, vacuuming, and stepping up the stairs can produce more energy on a cellular level. 

Not only is exercise a great way to get in shape, build strong bones, and improve nightly sleep, your brain can also greatly benefit from the activity. Optimal brain health will drastically decrease the chances of memory problems as we age.

How BMI Can Affect Brain Function

It may come as a surprise that your BMI could have a serious impact on your brain function as you age. The main reason for this is that having a higher BMI means that your overall inflammation levels are much higher than average. This has been shown to have a negative effect on brain activity. Right now, there has only been a correlation demonstrated between higher levels of body mass and lower cognitive function, and a causal link has yet to be fully established. 

In order to test for the true link between a higher BMI and impaired cognitive function, a study would also need to be conducted on whether reducing overall levels of inflammation in the body can also improve cognition. This remains to be seen in human trials. If this proves true, then more anti-inflammatory drugs would be prescribed to adults to manage systemic inflammation and to improve brain function at the same time. 

While the field of research on the effect of BMI on brain function is still in a state of flux, there is no denying that maintaining a healthy weight is a very positive thing to do for your health. We have known for years that a healthy BMI can reduce your risk of developing many life-threatening diseases, such as cancer, type-2 diabetes and stroke, but we now have even more reason to be mindful of overall BMI. 

In general, cognitive function is expected to decline as you age. However, this does not mean that you should simply succumb to allowing your brain to slow down at a faster rate than absolutely necessary. There is plenty of research that shows you can slow this process down by consuming a diet that is high in antioxidants, such as berries, in order to increase brain activity. Also, diets that are full of whole foods are better suited for helping you maintain a healthy weight and BMI. By getting physical exercise on a daily basis, you can also encourage your brain to function at a higher level. Studies have shown that your brain responds positively to intense exercise, which can be incorporated into your daily routine to make sure that you are slowing down cognitive decline as much as possible. At the same time, you will be helping yourself maintain a healthy weight. 

Can Cocoa Boost Brain Power?

Cocoa, which is found in dark chocolate, has been shown to have a positive impact on health in many ways. You may be surprised to find out that cocoa has been associated with boosting your brain power, which is a good reason to add it to your diet in moderation. However, be mindful of the high-calorie content of many forms of chocolate. To counteract the potential weight gain from eating some forms of dark chocolate, be sure to maintain a high level of physical activity. 

Dark chocolate has been shown to boost endorphins, which can lead to more positive feelings and help to manage stress levels. This can also aid in coping with pain. In addition, dark chocolate has also been proven to contain tryptophan, which is associated with serotonin and the elevation of moods. 

There is strong scientific evidence that proves that dark chocolate can boost your memory thanks to the increase in blood flow to your brain from the flavonoids found in cocoa. This can lead to improvements in memory, critical thinking skills and general alertness. For seniors, this brain boost can be especially significant because it is also attributed to the prevention of mental decline in aging adults.

The caffeine found in dark chocolate can also help to improve memory and concentration for short periods. Also, the amount of caffeine found in dark chocolate is much less than what is typically found in coffee and tea, so it is safe to eat at any point during the day. 

The antioxidants that are found in dark chocolate are associated with the prevention of strokes and dementia. They are also shown to help maintain cognitive levels in general, especially in aging adults. 

Research Shows Heart Health Supports Brain Health

Research continues to mount supporting the idea that a healthy heart supports a healthy mind.

In a recent study, elderly individuals who met more of the seven goals set forth for heart-healthy living thought faster and had less memory and thinking skills decline after six years.

The study’s results underlined the importance of physicians and patients monitoring their heart health factors to ensure the best possible cardiovascular and brain health.

The study, which was published in March 2016 in the Journal of the American Heart Association, involved more than 1,000 people who averaged 72 years of age. About 65 percent were Hispanic, 19 percent black and 16 percent white.

Participants were evaluated on how closely they met “Life’s Simple Seven,” which guidelines created by The American Heart Association for heart-healthy living.

Life’s Simple Seven includes:

• Managing blood pressure
• Maintaining healthy cholesterol levels
• Reducing blood sugar levels
• Maintaining an active lifestyle
• Eating a healthy, balanced diet
• Maintaining a healthy weight
• Abstaining from smoking

Fifteen percent met only one goal of the seven, 33 percent met two, 30 percent met three, 14 percent met four, 4 percent met five, and only 1 percent met six of the seven goals. No participants met all seven. And 3 percent did not meet a single goal.

Researchers tests participants’ brain-processing speeds and memory skills at the beginning of the study. Six years later, 722 participants repeated the tests. The researchers found that the individuals who were heart healthier also had better brain-processing speed at the start of the study and showed less deterioration at the six-year follow-up tests.

This suggests vascular health could be important to cognitive performance and decline with aging. But it should be noted the study proved only an association, not a cause-and-effect relationship.