Can Exercise Protect Your Brain from Dementia?
We’ve long been encouraged to keep our minds sharp wiht puzzles and mental challenges to lower the risk of dementia in later life. But emerging research suggests that physical exercise may play an equally vital role in safeguarding our cognitive health.
A large-scale study, involving over 468 individuals born in the same week in 1946 across England, Scotland, and Wales, shed light on this connection. Researchers at Insight46, funded by Alzheimer’s Research UK and the Medical research council (MRC), investigated the long-term impact of physical activity on brain health.
Participants, who had reached the age of 70, were questioned about their exercise habits over the past three decades, encompassing both their pre- and post-50 years. Brain scans were also conducted to assess the volume of their hippocampi, a crucial brain area associated with memory and frequently enough the first to show signs of decline in dementia.
The findings were compelling. Those who reported engaging in physical activity at least once a month before the age of 50 demonstrated less shrinkage in their hippocampi. Dr Sarah-Naomi James, from the UCL Dementia Research Center and the MRC unit for lifelong health and aging at UCL, explained, “this is a really vital part of the brain… that is usually starting to decline and that is responsible for the early signs of dementia.”
Interestingly,the benefits of exercise extended beyond simply maintaining hippocampal volume. Even when participants showed signs of dementia, such as amyloid buildup, their cognitive function at age 70 was better if they had been physically active earlier in life.
Moreover, women appeared to derive greater cognitive benefits from exercise compared to men, even though Dr James emphasizes that further research is needed to fully understand this gender discrepancy.
The intensity and type of exercise during their 30s and 40s also seemed to influence the results, suggesting that regular, varied physical activity is key.
How Dose Exercise Protect the Brain?
Dr Vikram Murthy, GP and co-founder of Harley Street clinic Murthy Health, elucidates several mechanisms through wich exercise safeguards brain health.
He explains, “Enhanced blood flow from aerobic exercise increases the supply of oxygen and nutrients to the brain, which are essential for optimal function. Exercise also stimulates the production of new brain cells, a process known as neurogenesis, and promotes the growth of new connections between brain cells, enhancing cognitive flexibility and resilience against age-related decline.”
Move Your Body, rest Your Mind: How Exercise and Sleep Can Help Protect Against Dementia
Protecting your brain health as you age is a top priority for many. While there’s no guaranteed way to prevent dementia, research increasingly points to lifestyle choices as powerful tools in the fight. Two habits stand out: regular physical activity and quality sleep.
Dr.[Murthy’s Last Name], a leading expert in the field, emphasizes the importance of movement. “engaging in regular physical activity, especially aerobic exercises that raise the heart rate, is associated with a reduced risk of developing dementia,” he explains. Brisk walking, jogging, cycling, swimming—any activity that gets your heart pumping can make a difference.But its not just cardio. Dr. [Murthy’s Last Name] also highlights the benefits of strength training. “Exercises like weightlifting or resistance band workouts can benefit both your muscles and your brain,” he says. “These activities promote the release of growth factors that support neuronal survival and function.”
Even gentle activities like leisurely walks or gardening contribute to brain health. “Any form of physical activity is better than none,” Dr. [Murthy’s Last Name] stresses,adding that the key is consistency.
Building a robust routine that incorporates both aerobic and strength training exercises can provide complete benefits for your brain health.
David Thomas, head of policy and public affairs at Alzheimer’s Research UK, echoes this sentiment.”The evidence shows that it’s never too early or late to start making positive changes,” he emphasizes. “While there’s no surefire way to prevent dementia, there are things within our control that can reduce our risk.”
Research suggests that even small changes to your sleep schedule can have a significant impact. A study from the First Affiliated Hospital of Soochow university in Suzhou, China, found that an extra hour or two of sleep on weekends can reduce the risk of premature aging by 34%.How exactly does sleep protect our brains? experts believe that disrupted sleep can lead to the release of harmful molecules that damage cell DNA and accelerate aging. Conversely, quality sleep may help neutralize these toxins and protect our cells.
“” Dr. [Murthy’s Last Name] concludes, “leading an active lifestyle and prioritizing good sleep can considerably contribute to your long-term brain health”.I’m ready to craft an original and SEO-amiable article based on your requirements.
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