This is a guest blog post by the folks over at What Are Nootropics? As per usual, guest posts are posted "as is" and do not necessarily reflect the endorsement by Kevin McGrew or this blog.
Worldwide, people engage in aerobic exercise on a daily
basis. The majority of these people are trying to lose weight and strengthen
their hearts. An improved basal metabolic rate and cardiovascular fitness are
the most commonly known benefits associated with aerobic exercise. But how many
people have thought about the ways aerobic exercise affects their brain?
Probably not many.
Aerobic exercise affects
your brain?
Research in recent years has shown that aerobic exercise
effects our brain in three distinct ways. If you don't have the motivation to
engage in regular aerobic exercise, hopefully you will have found it by the
time you are finished reading this post.
Aerobic exercise increases levels of the protein
brain-derived nootropic factor (BDNF). 1
The BDNF protein plays an important role in our brain's ability to create
new neurons, a process called neurogenesis. BDNF also improves the
survivability of new neurons after they have been created. The process of
neurogenesis takes place in the hippocampus, the area of the brain responsible
for memory formation. Interestingly, one study showed that aerobic exercise
increased hippocampal volume by 2% and effectively reversed age related loss in
volume by 2 years. 2 If you want your brain to be at its sharpest,
you need to be exercising on a regular basis. This is especially important as
you age.
Higher levels of BDNF isn't the only way aerobic exercise
improves cognitive function. As stated earlier, it is common knowledge that
aerobic exercise strengthens your heart, but many people are aware of the link
that exists between heart health and brain health? You heart is responsible for
pumping blood to your brain. Blood contains oxygen and glucose, which your
brain uses as fuel to carry out all of its functions. Think of your heart as
the battery which powers your brain. By strengthening that battery, you can
improve cognitive function across the board. 3
Aerobic exercise does
more than improve cognitive abilities.
Aerobic exercise effects the levels of one very important
neurotransmitter. Neurotransmitters are what your brain cells use to
communicate with each other. Different neurotransmitters have different
functions. There is a neurotransmitter for learning, memory, attention, energy,
appetite, mood, etc. Aerobic exercise increases release of the neurotransmitter
serotonin.
Serotonin's most prevalent function is its ability to
regulate mood. Many people who are chronically depressed have abnormally low
levels of serotonin. Consequently, most anti-depressants work by inhibiting the
breakdown of serotonin. Simply put, the more serotonin in your brain, the
better you feel. Aerobic exercise is a completely natural way to increases
serotonin levels in the brain. 4 This is why aerobic exercise is
such an effective stress reliever.
In fact, some marathon runners actually become addicted to
the activity. The engage in such strenuous amounts of aerobic exercise, they
experience what is called a "runner's high." 5 Many have
the desire to run longer and longer distances simply to achieve a greater high.
Will you experience a "runner
high"? Not likely, but you will elevate your serotonin levels and find you
are in a better mood on a day-to-day basis.
Are there other ways
to achieve these effects?
The cheapest and safest way to improve cognitive abilities
and boost mood is to exercise for one hour, at least three days a week.
However, there are other ways. Using
nootropics such as lion's mane mushroom can also increase neurogenesis. Piracetam,
on the other hand, improves cerebral blood flow. Personally, I would not even
think about nootropics until you are doing everything else you can to improve
cognitive function, and aerobic exercise is the single best place to start!
Resources
1. Running is the neurogenic and neurotrophic stimulus in
environmental enrichment http://learnmem.cshlp.org/content/18/9/605.abstract
2. Exercise training
increases size and hippocampus and improves memory: http://www.pnas.org/content/early/2011/01/25/1015950108.abstract
3. Cardiovascular fitness is associated with
cognition in young adulthood: http://www.pnas.org/content/106/49/20906.full.pdf
4. Abstract, How to
increase serotonin in the human brain without drugs: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2077351/
5. ABC News, Exercise Addicts Can Blame Their Brains:
http://abcnews.go.com/Health/MensHealthNews/story?id=8430744
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