Brawn, the Brain-Booster

The secret to keeping the mind sharp is regular exercise. Research confirms that exercise actually makes the brain bigger and better!

While preparing for the Olympics in weight-lifting, I noticed that my pre-medical grades improved drastically with my strength training. This was contrary to the concept at that time that brawn was a deterrent, not an aid to brain power.

My observation was recently confirmed by the research of Fred Gage at the Salk Institute in California. Experiments showed that exercise alone caused the growth of new brain tissue; specifically in the hippocampus, the brain's seat of memory and learning and the first place destroyed by Alzheimer's. Exercise actually made the brain bigger and better.

FOR YEARS DOCTORS THOUGHT THE ONLY USE FOR EXERCISE WAS TO:
• Augment muscle size and strength.
• Improve the cardiovascular system
• Weight control and weight loss.

NEW CONCEPTS HAVE SURFACED ON THE NATURE OF EXERCISE:
• Exercise is an excellent stress reducer
• Exercise increases the bodies' metabolism (a pound of lean muscle mass burns four times the amount of fat at rest. Yes, those lean, mean machines are losing weight by just looking good!)
• Exercise stimulates the production of thyroid and testosterone, progesterone, estrogen and growth hormone needed especially as we age. These hormones, just by their presence, make us look and feel young. Remember when you where 20; diet; exercise or not you looked great! Too bad that stops after 40.

RESEARCH NOW ADDRESSES HOW EXERCISE AFFECTS THE BRAIN:
• Building brawn builds brain mass and capacity.
• The results are better intelligence through increasing brain agility and memory.
• A University of Illinois study showed that physically fit children scored higher on standardized tests.
• A Harvard study showed two hours of hand exercises per day markedly improved brain connections in just five days (imagine what can be done with regular exercise).

WHAT HAPPENS WHEN THE BRAIN AGES?
Aging causes us to lose 16% of our brain weight from 20 to 60 years of age. Can something be done to prevent this loss? Yes! Exercise can reverse this loss by building new cells and dendrites (cell connections or wires).

HOW DOES EXERCISE AFFECT THE AGING BRAIN AND MEMORY?
Recently, exercise has been shown to produce a hormone in the muscle IGF-1 that passes into the brain stimulating brain derived neurotrophic factor (BDNF). This factor sends a message to the brain's stem cells to migrate to the hippocampus, the center of learning and memory, to become new brain cells and new connections.

WHAT HAPPENS TO OUR MUSCLES AS WE AGE?
• Aging causes a reversal in anabolic vs. catabolic hormone balance. Anabolic hormones, estrogen and testosterone, increase memory, lean muscle mass and decrease fat. With aging these hormones plummet and catabolic hormones (cortisol) escalate decreasing lean body mass and increasing fat (they make us look like a couch potato).
• Aging causes a decrease in muscle mass by 45% and strength 60% from 20 to 70 years of age.

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WHAT EXERCISE AND HOW MUCH TO BUILD OUR BRAIN?
• Aerobic: walking, bicycling, jogging
• Anaerobic: weight lifting

AEROBIC EXERCISE
Before starting, know your limitations. Please check with your physician before starting any workout plan.

Moderate exercise that is a pulse rate 60 - 80% maximum for your age is best for fat burning. It burns 80% fat and 20% carbohydrates. Vigorous exercise that is 80% above maximum heart rate burns 50% fat and 50% carbohydrates. Therefore, moderate exercise is best for weight loss.
The following are target heart rate guidelines for moderate exercise:
• 130-140 per minute for healthy 40 year olds
• 120 -130 per minute for 50 year olds
• 110 -120 per minute for 60 years olds
Duration: 30 minutes 3 times per week or 10 minutes 7 times per week are minimum requirements.
Hint: 1 mile is approximately 2000 steps burns 100 - 150 calories.
Warning: Burning more than 3000 calories per week (Harvard Study) can be detrimental to seniors.

ANAEROBIC EXERCISE
Anaerobic exercise or weightlifting may be the safest and easiest way of brain building. After 50 years of age weightlifting becomes mandatory as your growth hormone (which replaces old cells), type II muscle fibers, and muscle strength decrease.
• Growth hormone decreases from ages 20 to 60 by 80% (no wonder we look older, the body can't keep up with aging).

The best weight lifting is fewer repetitions and more weight. Do three sets; the first 12 repetitions, then 8, and then 4 each time increasing the weight. This can be done safely if one uses the Super Slow method (the contracting element lasting 10 seconds). Isometric exercise (strengthening without limb movement) is the true secret of success for anaerobic exercise as it can be done anywhere: work or even home while watching T.V.

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The Fortanasce Neurology Center is dedicated to providing quality patient care with unrelenting attention to clinical excellence, promoting wellness and an unparalleled compassion and commitment to assure the very best healthcare to all those in need with disorders of the Nervous System.