ARE “BRAIN GAINS”A THING?
The brain is a fascinating organ. It is the primary control center for our entire body, it utilizes roughly 20% of daily oxygen consumption and glucose utilization, but only represents about 2-3% of our total body weight.
What is even more fascinating is that our brain is extremely plastic or changeable. The brain has the ability to grow (or shrink), develop new neural pathways for better movements/thought processes, and even cooler, the ability to reorganize by discarding old or less efficient pathways to form new ones. Because of this neural plasticity, babies can go from lazy bums to never ending crawling, walking, and very soon running. Someone who suffers a stroke or TBI can go from paralyzed to relearning to walk in a few months. And even way into our old age we can continue to learn new things and change our behaviors (so yes, you can teach an old dog new tricks).
THERE ARE THINGS WE CAN DO TO MAKE THIS PLASTICITY MORE OR LESS EFFICIENT…
And while our brains have the intrinsic ability to change and reorganize when needed, there are things we can do to either make this plasticity more or less efficient.
WHAT ARE SOME THINGS WE MIGHT WANT TO AVOID?
STRESS: Chronic hypercortisolemia (high cortisol) appears to have a negative relationship with gray matter thickness (i.e., less neurons) in the brain. Individuals who experience greater anxiety, great feelings of worry, and higher overall stress levels displayed smaller volumes of various areas of the brain including parts of the prefrontal cortex (i.e., the area we use for higher order cognitive abilities such as decision making) (1). Based on literature, unaddressed stress may impact the number of healthy neurons in the brain and the ability to modify as easily when needed.
UNADDRESSED EATING DISORDERS: Now normally if parts of the brain are growing that is a good thing. Studies have demonstrated that people who reported binge eating characteristics such as purposely severely restricting calorie intake, having episodes of uncontrollable eating, and feelings of susceptibility towards hunger reported larger (and extremely active) reward regions in the brain. Moreover, the researchers reported this physiological alteration is likely driving individuals’ pleasure for food and a greater inability to control themselves during episodes of binging (2). So, unaddressed behavioral issues may be altering brain physiology causing us to overeat as a result of an increased reward drive for food intake.
SEDENTARY BEHAVIOR: A key protein that regulates brain plasticity is brain-derived neurotrophic factor (BDNF). Specifically, BDNF is found in areas of the brain related the control of eating, movement, and bodyweight regulation. Research has reported that individuals who are regularly sedentary report significantly lower levels of BDNF compared to those who participate in regular physical activity (3). Due to a chronic reduction in BDNF, it is hypothesized individuals will have a decreased ability to adapt and change neurologically when needed. Sitting regularly and moving minimally is impacting your mind much more than you might realize.
And while the above listed are a few examples of things we probably should not be doing if we want to keep our minds healthy, there are also many things we have direct control over and things we can do regularly that not only protect our minds, but get it healthier in a very short period of time.
SO WHAT CAN WE DO TO STAY HEALTHY AND MAXIMIZE BRAIN FUNCTION?
STRESS SLEEP: What is one of the best ways to reduce cortisol and stress? Sleep! Problems with sleep quality, poor sleep habits, and duration of sleep all impact cortisol levels in the body (4).
Research is clear that even a single night of poor sleep (6 hours or less) can have negative impacts on cortisol for the next 24 to 48 hours. Moreover, we know fatigue accumulates and so chronic sleep problems will inevitably lead to chronic cortisol problems. So, cut the caffeine out early in the day. Put the screens down plenty of time before bed. Drink some Tom’s tea (only if you want to be whisked away into the multiverse on the back of an eagle of course ). And go to bed early!
UNADDRESSED EATING DISORDERS ADDRESS UNDERLYING ISSUES: Yes, I know you might want to get started on your cut ASAP or you want to lose the weight first but research is pretty clear the likelihood of success by doing that is minimal. Research highlights that understanding this relationship between our psychology and physiology is the first step to better mental health. Moreover, researchers highlight the need for early therapeutic intervention to first address these behaviors and ultimately help individuals improve their inhibitory control and eating behaviors which ultimately negatively impact brain health (5).
SEDENTARY BEHAVIORS EXERCISE AND PHYSICAL ACTIVITY: Once again, the statement “Exercise is Medicine” holds true. When it comes to brain health, exercise and physical activity are of the utmost importance. Fit people and active people report larger brain volumes, better activation patterns, higher cognitive abilities, and enhanced neural plasticity to name a few (6,7).
Moreover, something as simple as going for a walk or doing 15 minutes of HIIT can improve neural activation and cognitive functioning (8,9). So, instead of sitting around and lounging, be intentional and get active. Although we like to sometimes complicate things in the fitness world, it really is as simple as:
Sit less
Move more
Something is ALWAYS better than nothing
These are just a few things we can avoid and do to better take care of our health and specifically our mind.
Your brain is your greatest asset –
Do all you can to take care of it!
REFERENCES
1) Andreescu, C., Tudorascu, D., Sheu, L. K., Rangarajan, A., Butters, M. A., Walker, S., ... & Aizenstein, H. (2017). Brain structural changes in late-life generalized anxiety disorder. Psychiatry Research: Neuroimaging, 268, 15-21.
2) Abdo, N., Boyd, E., Baboumian, S., Pantazatos, S. P., & Geliebter, A. (2020). Relationship between binge eating and associated eating behaviors with subcortical brain volumes and cortical thickness. Journal of affective disorders, 274, 1201-1205.
3) Engeroff, T., Füzéki, E., Vogt, L., Fleckenstein, J., Schwarz, S., Matura, S., ... & Banzer, W. (2018). Is objectively assessed sedentary behavior, physical activity and cardiorespiratory fitness linked to brain plasticity outcomes in old age?. Neuroscience, 388, 384-392.
4) Ward, T. M., Gay, C., Alkon, A., Anders, T. F., & Lee, K. A. (2008). Nocturnal sleep and daytime nap behaviors in relation to salivary cortisol levels and temperament in preschool-age children attending child care. Biological research for nursing, 9(3), 244-253.
5) Berridge, K. C., Ho, C. Y., Richard, J. M., & DiFeliceantonio, A. G. (2010). The tempted brain eats: pleasure and desire circuits in obesity and eating disorders. Brain research, 1350, 43-64.
6) Hillman, C. H., Erickson, K. I., & Kramer, A. F. (2008). Be smart, exercise your heart: exercise effects on brain and cognition. Nature reviews neuroscience, 9(1), 58-65.
7) Erickson, K. I., Prakash, R. S., Voss, M. W., Chaddock, L., Hu, L., Morris, K. S., ... & Kramer, A. F. (2009). Aerobic fitness is associated with hippocampal volume in elderly humans. Hippocampus, 19(10), 1030-1039.
8) Hillman, C. H., Pontifex, M. B., Raine, L. B., Castelli, D. M., Hall, E. E., & Kramer, A. F. (2009). The effect of acute treadmill walking on cognitive control and academic achievement in preadolescent children. Neuroscience, 159(3), 1044-1054.
9) Kendall, B. J., Siekirk, N. J., & Lai, Q. (2021). Effects of Acute High-Intensity Interval Training on Information Processing Speed. Journal of strength and conditioning research.
UNTIL NEXT TIME - COACH BRAD