I know that by now you've heard of some of the ways exercise improves brain health, from those infamous endorphins to lowered stress levels. But, after a Joe Rogan Experience podcast binge, I learned about a few new benefits, and the readily available methods to achieve them. With New Year's just around the corner, we could all use a li'l performance enhancement. FYI: One method involves sitting down & not exerting yourself (now that I have your attention ...)
Aerobic exercise (a.k.a when the cardio feels hard-io) increases brain-derived neurotropic factor and reaching a “vigorous intensity with 80% target heart rate” offers the best increase. To break it down, neurotropic factors are peptides that improve neuron health & development.
So, why should you care? Well, this could mean reducing your risk of developing dementia and Alzheimer’s disease while enhancing your memory. You can also expect improved neuroplasticity, helping you to learn new information. This can help with your test taking skills, help you win at Wurst's Trivia Nights or to yell out the answer faster when you're watching Jeopardy alone.
On the other hand, stress and depression can stifle the development of new neurons, and I can safely say all people experience at least one of those two things. But lucky for you, exercise (especially aerobic) helps boost serotonin in the brain, a neurotransmitter that helps to balance your mood and stave off depression.
High intensity exercise producing lactate also stimulates norepinepherine release, a stress-inducing neurotransmitter. Norepinepherine, or noradrenaline, creates stronger interneural connections, improving memory and learning capabilities (long term retention). So, while worrying constantly and drowning in stress = BAD, post-exercise stress is protective, and activates genes that help your body to better fend off oxidative stress in the future!
Now, onto the method I so shamelessly mentioned in my click-bait ad title. Exercising to the point of getting hot and sweating, or sitting in a sauna for that matter, releases dynorphin which produces dysphoric effects. This is why you’re a miserable, complainy, sighing mess in the middle of a very challenging workout. The upside is dynorphin binding to your kappa opioid receptors offers a pain-relief effect and motivates you to escape the threat (i.e. push through your workout to the end). In addition, your mu-opioid receptors become increasingly sensitized to endorphins. So, in this intricate little domino effect, you feel like $h*t temporarily so you can feel even better after! This is the 'runner's high' people rave about.
Hyperthermia from either vigorous exercise or sitting in a sauna can improve focus, learning and memory through increased neurogenesis. You’ll also see higher levels of prolactin produced, which is involved in myelination (covering your neurons and nerves in little fat-blankets so they can function properly). The release of norepinepherine can also help with ADHD symptoms, as medication for this disorder affects norepinepherine reuptake in the brain.
Apart from boosting that beautiful brain of yours, using a sauna at least two times a week can actually make you athletic af. It can induce growth hormone release, improve insulin sensitivity, increase running endurance and reduce protein degradation a.k.a preserve the gains! It can also help you adapt to stay cooler during intense workouts. It improves heart rate adaptation, reduces glycogen depletion …. I could go on. Just take a cue from Nelly, and get hot in here, okay?!
Forgive me for not knowing how to cite articles in a sleek, University-level manner.
I'm open to criticism and instruction on citation (even though its everyone's least favourite thing)
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3772595/
http://www.jssm.org/research.php?id=jssm-12-502.xml
https://molecularbrain.biomedcentral.com/articles/10.1186/1756-6606-3-15
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