TMHS 767 - The Shocking Truth About Fitness and Brain Health - With Louisa Nicola
Feb 21, 2024
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Discover the powerful impact exercise can have on brain health, including strategies for protecting against neurodegenerative diseases. Learn about Neuro Athletics, boosting cognitive function, lifestyle choices affecting Alzheimer's risk, importance of electrolytes, and optimizing brain health through physical activity and essential nutrients.
Regular exercise, especially aerobic and resistance training, boosts brain health and cognitive function through increased blood flow and hormone secretion.
Metabolic health impacts brain aging and cognitive function; supplements like omega-3 and creatine can support brain energy metabolism and prevent neurodegeneration.
Lifestyle factors play a crucial role in preventing Alzheimer's disease, with genetics accounting for only a small percentage; prioritizing exercise and emotional health can reduce the risk of developing the disease.
Deep dives
Training the Brain to Be Younger
New data confirms that we can train our brains to be functionally and structurally younger. By focusing on brain health, we can improve our overall health span and lifespan. Cognitive training exercises, such as hand-eye coordination activities and memory tests, can strengthen different areas of the brain. These exercises help improve cognitive functions like thinking, reaction time, and decision-making. Neuro athletics, a human performance coaching firm, offers science-based solutions for training the brain to perform at its peak.
The Link Between Metabolic Health and Brain Health
Metabolic health plays a significant role in brain aging and cognitive function. Obesity, particularly excess weight around visceral organs, is a risk factor for Alzheimer's disease. The brain depends on mitochondria to produce energy, and metabolic health affects the function of these cellular powerhouses. Exercise, such as high-intensity interval training (HIIT), can induce mitochondrial biogenesis and improve metabolic health. Additionally, omega-3 fatty acids and creatine supplements have neuroprotective benefits and support brain energy metabolism.
Preventing Alzheimer's Disease with Lifestyle Choices
Alzheimer's disease is a growing epidemic, with the number of cases expected to triple by 2050. However, lifestyle interventions, especially exercise, can help prevent and delay the onset of this disease. Only a small percentage of Alzheimer's cases are genetically linked, highlighting the significance of lifestyle choices. Incorporating regular aerobic exercise, resistance training, and cognitive training exercises can strengthen the brain and improve cognitive function. Supplementation with creatine and omega-3 fatty acids, such as DHA and EPA, can also support brain health and protect against neurodegeneration.
Genes and Lifestyle Factors: Understanding Alzheimer's Disease Risk
Alzheimer's disease is not solely determined by genes, but also influenced by lifestyle factors. Only 3% of the population carries specific genes associated with the disease, such as presinellin one, presinellin two, and amyloid precursor protein. Another gene, apolipro protein E4 (apoE4), increases the risk of Alzheimer's. However, having the apoE4 gene does not guarantee the development of the disease. Lifestyle choices, like avoiding excessive fat and cholesterol intake, regular exercise, and prioritizing emotional health, play a significant role in preventing Alzheimer's. While there is no cure yet, focusing on preventing the buildup of amyloid plaques, which disrupt cell-to-cell communication in the brain, shows promise.
Exercise and Brain Health: The Power of Physical Activity
Exercise plays a crucial role in brain health. Aerobic exercise, like running or biking, increases blood flow to the brain and triggers the release of brain-derived neurotropic factor (BDNF), promoting the growth and proliferation of neurons in the hippocampus, the seat of memory. Resistance training also offers unique benefits through the secretion of myokines, muscle-based proteins that positively impact the brain. These myokines, such as IL-6 and irisin, have anti-inflammatory effects, improve cognitive function, and can even inhibit tumor growth in some cases. Exercise provides positive side effects, unlike medication, and should be a vital sign checked by healthcare providers. Emphasizing mindful movements, seeking guidance from trainers, and maintaining cognitive engagement can maximize the benefits of exercise for brain health.
Most people believe that declining cognitive function and loss of memory are a natural side effect of aging. But the truth is, we can train our brains to be both structurally and functionally fitter. The best prescription for sharpening your brain health is simple, free, and effective: exercise.
Our guest today is Louisa Nicola. She is a neurophysiologist and the founder of Neuro Athletics, a company that is dedicated to helping elite athletes and top CEOs reach peak performance through a neurological approach to training. Louisa is back on this episode of The Model Health Show to share the incredible ways that exercise can impact your brain.
In this interview, you’re going to learn about powerful and effective strategies you can use to protect your brain from neurodegenerative diseases and the multitude of ways that exercise can enhance your brain function. You’re going to hear which specific exercises you should implement to promote brain function, the best supplements for cognitive function, and a whole lot more. So click play, listen in, and enjoy this conversation with Louisa Nicola!
In this episode you’ll discover:
What Neuro Athletics is.
How exercise can impact your cognitive function.
What it means to build up cognitive reserve.
The intimate relationship between metabolic health and brain health.
How to induce mitochondrial biogenesis.
The connection between obesity and Alzheimer’s disease.
What percentage of adults are meeting the recommended guidelines for exercise.
How genes impact your susceptibility to developing neurodegenerative disease.
The sad statistics on the incidence of Alzheimer’s disease.
Why pharmaceutical companies are betting on you getting sick.
What the amyloid cascade hypothesis is.
The two things that really matter when you get your blood work done.
Why exercise is the elixir for health.
The brain benefits of elevating your heart rate.
What creatine is and its role in neuroprotection.
The benefits of omega 3 fatty acids in the brain.
Two specific types of exercise that your brain needs.
Why aerobic exercise improves blood flow to the brain.
