Friday 20 May 2016

No pain, no brain: the neuropsychology of exercise

#brainspo

Most people are well acquainted with the positive effects of exercise on the body and the cardiovascular system. But how does exercise affect the brain and its cerebrovascular system; the workhorse that carries blood from the body to the brain?

There’s plenty of evidence out there telling us that what’s good for the heart is good for the brain, and that so much more is going on during exercise than that post workout high alone.


The short-term effects.

As your heart rate climbs during periods of voluntary movement and exercise, there’s an immediate and parallel increase in the production of various neurotransmitters (brain chemicals) that can have both temporary and long lasting positive effects on the brain, the mind, and the body.

Exercise is associated with increased production and release of neurotransmitters and neurotrophic factors (proteins that support the growth and survival of neurons) in the brain. There is also evidence to suggest that increases in both of these things can promote neuronal growth and neuroplasticity (the brain’s ability to reorganise itself by forming new neural connections). So in much the same way as consistent exercise promotes muscle strength and growth in the body, it also creates a parallel growth and strengthening of neural connections within the brain.

Consistent with the ‘brain-as-a-muscle’ analogy, many studies have suggested that the areas of the brain that underpin higher-order thinking skills (the pre-frontal cortex) and memory abilities (the medial temporal lobes and hippocampi) are larger in individuals who exercise regularly.

While endorphins get most of the credit for the post-exercise rush, these pain-fighting, mood-enhancing peptides actually only play a minor part. Increases in other types of neurotransmitters have various and combined effects on the brain, and in turn, our mood. For example, dopamine and norepinephrine work together as the ‘feel-good’ combo that results in ‘runners-high’, while GABA (Gamma-Aminobutyric Acid) acts as a ‘calming’ or inhibitory chemical that can increase relaxation and help build immunity to stress.

While all of these positive chemicals are increasing in concentration in the brain during exercise, our stress hormones (cortisol and adrenaline) decrease after regular exercise, further enhancing the stress-relieving, neuroprotective benefits we reap in the aftermath.





The longer-term bonuses.

The neurogenesis and neuroplasticity that exercise promotes are not limited to short-term effects. Neuronal growth, strengthening and reorganisation can increase stress tolerance and enhance cognitive function (e.g. memory, attention, concentration, mental flexibility, and inhibitory control) long after you’ve finished your run. As a result, evidence has shown that exercise promotes improved cognition and academic performance in children, increased productivity in adults, and delays cognitive decline in older individuals.

Exercise also reduces your cardiovascular risk factors; it helps lower blood pressure, heart rate and cholesterol. This reduces the chance of stroke and heart disease, while preserving cognitive function and quality of life across the lifespan.

In an interesting recent study, researchers found exercise to increase levels of GABA and glutamate (another neurotransmitter), both of which are known to be depleted in the brains of individuals with mood and anxiety disorders. Using MR spectroscopy, they demonstrated increased concentrations of GABA and glutamate after exercise in areas of the brain that underpin processing of visual information, emotions, and specific cognitive functions.

Improved mood and lowered anxiety have also been shown to promote adherence to regular exercise programs, showing us that it’s not just an empty motivational spiel, but working out does actually get easier the more you do it!  

Finally, regular exercise can also increase your pain tolerance, and who wouldn’t say yes to that? A recent meta-analysis demonstrated that while athletes experience pain similarly to other active adults, their ability to withstand pain was significantly greater. Another study showed that in a group of healthy adults following a 6-week structured training schedule, pain tolerance increased significantly at the completion of the program.


The verdict's in...

The brain, the mind and the body all reap countless benefits from regular exercise, and there’s no shortage of evidence to prove the case. The best part is, even 20 to 30 minute bursts of regular exercise are all you need to get your brain and body pumping to their maximum potential.

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