Scientifically Proven Ways to Improve Brain Function

It is well known that healthy heart and brain connections go hand in hand. This is particularly accurate when it comes to exercise. Recent research provides some hints as to why regular physical activity may help reduce the incidence of dementia.

According to a 2022 study in the journal Alzheimer's & Dementia, older persons who maintain their activity level have higher concentrations of brain proteins that strengthen the connections between neurons, which improves cognition and memory. Even those who were displaying signs of dementia showed that this protective effect was present in them.

One explanation could be that exercise supports strong synapses, the microscopic spaces between neurons that permit communication. However, there might be additional explanations for why exercise has a preventive impact. According to Gary Small, M.D., the chair of psychiatry at New Jersey's Hackensack University Medical Centre, regular exercise may also lessen age-related inflammation that affects the brain. According to Dr. Small, patients frequently ask him whether doing a crossword puzzle or going for a jog around the block is better for their brain health. "We know that inflammation is implicated in other chronic diseases such as cancer and heart disease, so it makes sense that it may play a role in cognitive decline as well," he says.

The anterior cingulate cortex and the supplementary motor region, which are responsible for memory, task management, coordination, planning, and inhibition, both grow in size as a result of exercise. Because of this expansion, the brain's developed areas work more quickly and effectively. The oxygen supply to these areas of the brain during exercise is particularly beneficial. However, more research is being done on the effects of exercise on the brain as well as general health in this "new age of obesity" by Monbiot, 2018 and Ravey, 2015.

Every 1.5 to 2 hours, the brain goes through stages of performance and productivity. In the first stage, cognition can work at a remarkable pace, thanks to the release of sodium and potassium ions that regenerate the brain’s electrical signals. If a person continues to work on the same task, it is likely that they will experience decreased focus and low productivity. This is because to continue working at the same pace, the brain needs new ions to ‘refuel,’ similar to how a long-distance athlete needs fuel between workouts. Taking a short break of twenty minutes every 1-2 hours, whether the break is a walk, exercise, or socializing, can stimulate the brain and return it to the first stage of optimal productivity.

The prefrontal cortex and hippocampus will become stronger and become larger with continued exercise, protecting against degenerative disorders. Through this strengthening, cognitive function is enhanced and people are able to engage in their daily activities. The possibility of mental and physical decline and the inability to carry out everyday tasks is one of the major worries associated with getting older. Even while some degree of decline is inevitable, how we live our lives can either hasten or slow down the aging process.

Research undertaken by Puterman et al. (2010) has shown that telomeres—the structures at the end of chromosomes—shrink as we age. In addition to causing veins to degenerate, this shrinking also causes heart disease, vascular aging, and stroke. Regular exercisers have longer telomeres because they slow the aging process and provide other long-term health benefits for the body. Exercise has demonstrable positive impacts on mood and acts as a preventative measure for health. However, scientists still do not fully understand how exercise affects memory. One needs to spend a few moments stretching or moving their body to find out how exercise affects memory and retention of information.

Additionally, aerobic activity such as brisk walking, cycling, running, or swimming raises your heart rate, although the amount of exercise required is not fully supported by research. Gary Small adds that regular aerobic exercise increases the size of the hippocampus, the area of your brain responsible for language memory and learning, and blood flow to your brain. For instance, if a person has a regular workout schedule, they should intensify it to get the greatest benefits. Additionally, the time of day is important, and exercising in the morning is advantageous because it raises all the neurotransmitters and growth factors during a time when one is not using their brain in learning and reasoning. Therefore, it is recommended to always exercise in the morning to maximize its impact on daily cognitive processes.