A large number of studies have demonstrated that exercise affects brain plasticity and our cognitive abilities. Studies conducted at the molecular and epigenetic levels have confirmed that physical activity causes structural and functional changes in the brain, identifying tremendous biological and psychological benefits.
Moderate exercise is good for the mind; it improves memory and cognitive function, while delaying the decline in functions associated with aging.
Moreover, during the tests it was found that people who regularly engage in sports and fitness are less prone to depression and anxiety than those who do not.
Structural and functional effects
According to research reports, structural changes in the human brain were marked by an increase in the volume of gray matter in the frontal and hippocampal regions. Other studies have shown elevated levels of brain neurotropic factors (BDNF). BDNF is a protein that helps in the production of new brain cells and the protection of existing cells. In addition, exercise increases blood flow and improves the metabolism of glucose and lipids, which serve as food for the brain.
The concept of brain reserves
This is a mechanism that can explain why neurodegenerative changes, despite their similarities in nature and degree, differ in people in terms of the degree of cognitive aging and dementia.
There are two types of recognized reserves - cerebral and cognitive. Brain reserve is associated with its defense of anatomical features such as brain size, neuron density and synapse connectivity. Cognitive reserve is based on the effectiveness of communication between neural circuits.
Consistent with this concept, and with all the evidence, it can be said that exercise is an environmental factor that allows reserves to be obtained. This reserve helps protect and maintain cognitive function in old age.
Epigenetic mechanism
Epigenetics explains how genes interact with their environment to produce a phenotype. It has been demonstrated that some of the molecular processes underlying epigenetic mechanisms are involved in maintaining brain health.
DNA methylation
This is the process by which methyl groups are added to a DNA molecule. This plays a key role in long-term memory. DNA methylation affects gene expression by suppressing gene transcription. Several studies have shown that exercise can coordinate the actions of genes involved in consolidation processes.
Histone modifications
Histone modifications are chemical changes in histone proteins (such as methylation, acetylation) that occur after the translation process. Studies show that histone acetylation is a prerequisite for long-term memory.
There are specific enzymes that are involved in these changes that regulate gene expression. Four weeks of regular exercise have been shown to cause an increase in the activity of enzymes involved in histone acetylation and deacetylation, determining the increase in BDNF expression.
Micro RNA
Micro RNAs are small single-stranded RNAs that can inhibit the expression of certain genes.They are involved in cell division, differentiation, synaptic plasticity and memory consolidation in the brain. Recent studies have shown that exercise can reduce the harmful effects of traumatic brain injury and aging on cognitive function by regulating the expression of specific micro-RNAs.
Cathepsin B Protein Release
Scientists from the National Institute of Aging conducted a study involving 40 healthy young people aged 19 to 34 years. Cathepsin B protein levels were compared in people after four months of exercise with those who did not exercise. A significant increase in cathepsin protein levels was observed in people who performed regular exercise. Scientists have found a connection between increasing cathepsin B levels and participants' ability to remember and accurately draw a complex set of lines and geometric shapes, which is often used to evaluate visual memory.
Oxidative stress reduction
It has been proven that people with depression or bipolar disorder had abnormal oxidative stress. Exercise, especially with high intensity, reduces oxidative stress and cheers up.
What exercise is good for brain health?
Aerobic and anaerobic exercises have different effects on cognitive function. When doing aerobic exercise, enough oxygen is needed to complete the exercise without using additional energy from other sources, such as muscles. Here ATP is synthesized continuously using aerobic mechanisms, regulating the intensity of exercises (from low to high), the duration and availability of oxygen. Examples of aerobic exercise are jogging, cycling, swinging the press, spinning and dancing.
On the contrary, during anaerobic exercise, oxygen consumption is not enough to meet the energy needs of your muscles, so the body begins to use the reserves of muscle ATP and produces ATP from the anaerobic mechanism, which is lactic acid. Examples of anaerobic exercises are weight lifting or sprinting at 100 meters.
The success of exercise programs depends on several factors, such as intensity, frequency, duration, and whether the exercise is performed individually or in a group.
The benefits of aerobic exercise
Regular aerobic exercises are associated with neuroplastic changes, improved cognitive function and well-being. It has also been proven that individual aerobic exercise improves cognitive function, but their effect is usually not large. Medium-intensity physical exercises improve mood and general well-being in people with major depression, increase working memory and cognition.
The high intensity of exercise in the elderly provides great benefits for cognitive function.
Anaerobic exercise
Yoga and other anaerobic exercises, in which there is rhythmic abdominal breathing, repetitive movements and the absence of relative competition, provide positive mood changes.
Conclusion
There is no doubt that exercise is important for the health of the body and brain. But it should be noted that classes should be adapted to a specific person. Excessive exercise will do harm rather than benefit if it does not give pleasure.