Exercise

How physical exercise and fitness improves your brain function

Brain tissue structure could explain link between fitness and memory

  • Brain scans of healthy young adults found that higher aerobic fitness was associated with greater hippocampal elasticity, which was a better predictor of cognitive performance than hippocampal volume.

A new MRI technique has revealed that it is the structural integrity of the hippocampus more than its size that reflects fitness and correlates with cognitive performance.

Research has focused on hippocampal size because it is easier to measure, and in children and older adults there are strong correlations between hippocampal size and memory. But this is less true for healthy, young adults. This new, subtler, technique reveals that something else is going on — something that has probably been masked by the effects of size in older adults (whose hippocampi are shrinking) and younger children (whose brains are still growing).

The technique measures viscoelasticity. If the hippocampus is more elastic, memory is better. When it’s more viscous, memory is worse. Those with better aerobic fitness had better hippocampal elasticity.

https://www.eurekalert.org/pub_releases/2017-05/uoia-bts050117.php

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Both aerobic exercise & strength training improves older brains

  • A review of research has confirmed the benefits of at least moderate exercise to fight age-related cognitive decline, with different benefits for aerobic exercise and strength training.

A review of 39 studies investigating the effect of exercise on cognition in older adults (50+) confirms that physical exercise does indeed improve cognitive function in the over 50s, regardless of their cognitive status. Aerobic exercise, resistance training, multicomponent training and tai chi, all had significant effects. However, exercise sessions needed to be at least 45  minutes and moderate intensity. Because aerobic exercise and resistance training had different effects (aerobic exercise helped overall cognition, while resistance training was particularly beneficial for executive function and working memory), it’s recommended that an exercise program include both.

https://medicalxpress.com/news/2017-04-aerobic-resistance-combo-boost-brain.html

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Even a single exercise session helps your brain

  • A review of research has concluded that even a single bout of physical activity can have significant positive effects on people's mood and cognitive functions.

An extensive review of research looking at the effects of a single bout of exercise has concluded that:

  • the most consistent behavioral effects of acute exercise are
    • improved executive function
    • enhanced mood
    • decreased stress levels
  • widespread brain areas and brain systems are activated

Executive functions include attention, working memory, problem solving, cognitive flexibility, verbal fluency, decision making, and inhibitory control.

These positive changes have been demonstrated to occur with very low to very high exercise intensities, with effects lasting for up to two hours after the end of the exercise bout.

While brainwaves are all enhanced across the brain, hippocampal theta brainwaves are particularly enhanced by exercise, and the effects of this suggest that exercise particularly helps with tasks that depend on hippocampal-prefrontal interactions. Exercise also helps increase blood flow to the frontal regions.

One of the most dramatic effects of exercise is on neurochemical levels, including neurotransmitters and growth factors (such as BDNF).

https://www.eurekalert.org/pub_releases/2017-06/ip-cas061217.php

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Aerobic exercise preserves brain volume and improves cognition in those with MCI

  • Regular exercise has been found to reduce brain shrinkage in those with mild cognitive impairment.

A study involving 35 adults with MCI found that those who exercised four times a week over a six-month period increased their volume of gray matter. But those who participated in aerobic exercise experienced significantly greater gains than those who just stretched, who also showed signs of white matter loss.

Aerobic activity included treadmill, stationary bike or elliptical training.

The study was presented at the annual meeting of the Radiological Society of North America (RSNA) in November, 2016.

https://www.eurekalert.org/pub_releases/2016-11/rson-aep111716.php

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Exercise might help your vision

  • A small study found that low-intensity exercise significantly boosted activation in the visual cortex above what occurred during rest or high-intensity exercise.

A study involving 18 volunteers who performed a simple orientation discrimination while on a stationary bicycle, has found that low-intensity exercise boosted activation in the visual cortex, compared with activation levels when at rest or during high-intensity exercise.

The changes suggest that the neurons in the visual cortex were most sensitive to the orientation stimuli during the low-intensity exercise condition relative to the other conditions. It’s suggested that this reflects an evolutionary pressure for the visual system to be more sensitive when the individual is actively exploring the environment (as opposed to, say, running away).

http://www.futurity.org/vision-exercise-brains-1400422-2/

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[4274] Bullock, T., Elliott J. C., Serences J. T., & Giesbrecht B.
(2016).  Acute Exercise Modulates Feature-selective Responses in Human Cortex.
Journal of Cognitive Neuroscience. 29(4), 605 - 618.

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Chemo-brain: prevalence, why it happens, and how to help

  • The largest study to date of chemo-brain shows that 45% of women with breast cancer report it's a substantial problem for months after chemotherapy.
  • A rat study suggests an effect of chemotherapy on dopamine and serotonin may be partly responsible.
  • Better cognitive function, and improved mood, are linked to frequent moderate-to-vigorous physical exercise among breast cancer survivors.
  • A new cognitive-behavioral treatment program has been trialed with positive results.

Chemo-brain common among women with breast cancer

A study involving 581 breast cancer patients and 364 healthy age-matched people (mean age 53) has found that women with breast cancer reported significantly greater cognitive difficulties for up to six months after chemotherapy. Cognitive difficulties were evaluated using FACT-Cog, an assessment that examines a person's own perceived impairment as well as cognitive impairment perceived by others.

Compared to healthy controls, the FACT-Cog scores of women with breast cancer were 45% lower at outset. This difference increased substantially after chemotherapy (see graph). The first assessment after chemotherapy was at 4.8 months, with the second 6 months after that (i.e, nearly a year after chemotherapy). Patients were also much more likely to report significant cognitive decline from diagnosis to the first post-chemotherapy assessment (45.2% vs 10.4% of the controls), and from prechemotherapy to second post-chemotherapy assessment (36.5% v 13.6%).

Having more anxiety and depressive symptoms at the outset, and having lower cognitive reserve (assessed by a reading score), were significantly associated with lower scores.

Those who received hormone therapy and/or radiation treatment after chemotherapy had similar cognitive problems to women who received chemotherapy alone.

Chemobrain a product of dysfunction in dopamine & serotonin release?

A rat study suggests one reason for chemo-brain is an effect of chemotherapy on the neurotransmitters dopamine and serotonin. Both of these are important for both mood and cognition.

After giving carboplatin (commonly used with breast, bladder, colon and other cancers) to rats over four weeks, researchers found that the release and uptake of both dopamine and serotonin in their brains became impaired, although overall levels didn’t change. The rats also showed impaired cognition.

Exercise helps memory for breast cancer survivors

A role for dopamine and serotonin in chemo-brain is consistent with findings that anxiety and depression are risk factors for chemo-brain. No surprise then, that a study has found that physical exercise helps improve cognition in breast cancer survivors.

The study used self-reported data from 1,477 breast cancer survivors, as well as from accelerometers worn by 362 of the women. It found that breast cancer survivors who did more moderate or vigorous physical activity (including brisk walking, biking, jogging, or an exercise class) had fewer subjective memory problems.

Higher levels of physical activity were associated with lower levels of fatigue and distress, and higher levels of physical confidence. The researchers suggest that exercise reduces subjective memory problems via these factors.

Cognitive-behavioral therapy may help

A cognitive-behavioral therapy called "Memory and Attention Adaptation Training" (MAAT), which helps cancer survivors to increase their awareness of situations where memory problems can arise and to develop skills to either prevent memory failure or to compensate for memory dysfunction, has been trialed in a small randomized study involving 47 Caucasian breast cancer survivors. The patients were an average of four years post-chemotherapy.

The participants were either assigned to eight visits of MAAT (30 to 45 minutes each visit) or supportive talk therapy for the same length of time. Both treatments were delivered over a videoconference network between health centers.

MAAT participants reported significantly fewer memory problems as well as improved processing speed two months after treatment. They also reported much less anxiety about cognitive problems.

https://www.eurekalert.org/pub_releases/2017-01/uorm-caw010317.php

http://www.eurekalert.org/pub_releases/2016-05/acs-ih052516.php

http://www.futurity.org/exercise-breast-cancer-memory-1200372-2/

http://www.eurekalert.org/pub_releases/2016-05/w-ctm050216.php

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Different kinds of physical activity improve brain volume & cut Alzheimer's risk

  • A large long-running study adds to growing evidence that higher levels of physical activity reduce brain atrophy and Alzheimer's risk, and shows that many types of aerobic activity are beneficial.

Data from 876 patients (average age 78) in the 30-year Cardiovascular Health Study show that virtually any type of aerobic physical activity can improve brain volume and reduce Alzheimer's risk.

A higher level of physical activity was associated with larger brain volumes in the frontal, temporal, and parietal lobes including the hippocampus, thalamus and basal ganglia. Among those with MCI or Alzheimer's (25% of the participants), higher levels of physical activity were also associated with less brain atrophy. An increase in physical activity was also associated with larger grey matter volumes in the left inferior orbitofrontal cortex and the left precuneus.

Further analysis of 326 of the participants found that those with the highest energy expenditure were half as likely to have developed Alzheimer's disease five years later.

Physical activity was assessed using the Minnesota Leisure-Time Activities questionnaire, which calculates kilocalories/week using frequency and duration of time spent in 15 different leisure-time activities: swimming, hiking, aerobics, jogging, tennis, racquetball, walking, gardening, mowing, raking, golfing, bicycling, dancing, calisthenics, and riding an exercise cycle.

The study does not look at whether some types of physical activity are better than others, unfortunately, but its message that overall physical activity, regardless of type, helps in the fight against cognitive impairment is encouraging.

http://www.eurekalert.org/pub_releases/2016-03/ip-dko030916.php

http://www.eurekalert.org/pub_releases/2016-03/uops-bmc031016.php

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