train your brain -holistic benefits of exercise on the brain
TRANSCRIPT
Train Your Brain -Holistic Benefits of Exercise on
the BrainMARK P. KELLY, PH.D., CSCS.,
PRINCIPLE-CENTERED HEALTH, INC.
My Own Journey in Neurosciences
• I was fascinated by exercise at an early age
• When I ran long distance I felt really good after- almost euphoric
• I remember how relaxed I was to study a whole day after a long run-college
• The neuroendocrine immune system was fascinating to me- grad school
• Neuroendocrine Immune System
• Your brain talks to your endocrine system which talks to your immune system and vice versa- I studied this in several ways
• You get stressed for a long time (w/ low sleep) you will likely get sick- happens to me
• Thesis- Beta-adrenergic sensitivity in alveolar macrophages of trained and untrained rats
• Dissertation- The relationship of exercise, social support and self-efficacy on strain and burnout in university faculty
• Current interests- Aging-related cognition & epigenetics effects of exercise-stress: Phytochemical effects on aging & brain
Presentation Overview
Part 1: Thinking about how you think
Part 2: The brain: anatomy, physiology and brain diseases
Part 3: Exploring the Brain-Body Connection
Part 4: Belief, Intentions, the bright side of life
Part 5: Your brain on exercise
Part 6: Putting knowledge to work
The Wellness Wheel
SPICES- sometimes cognitive is used and sometimes environment is used both of which involve the brain almost completely
Brain FunctionIntellectualEmotionalSpiritual
MixedCareerSocial
Physical
Why Care about Brain Health?
Improve Brain Function- cognitive abilities
Slow the normal decline in mental functions
Lower the risk, retard or reverse existing mental illness
• Cognitive- the mental action or process of acquiring knowledge & understanding through thought, experience, and senses
• Intellect- the faculty of reasoning and understanding objectively, especially with regard to abstract or academic matters; the power of knowing versus the power to feel and to will : the capacity for knowledge
• Executive Functions- (a.k.a.-cognitive control/supervisory attentional system) umbrella term for the management (regulation, control) of cognitive processes, including working memory, reasoning, flexibility, and problem solving as well as planning and execution.
Various “Ages” in Our Lives
• Chronological Age- the number of years you have been alive. This can’t be altered.
• Functional Age- our ability to accomplish ADLs, and perform physical activity.
• Relative (biological) Age- this is our functional capacity relative to others our same age, demographics.
• Social Age- our ability to interact successfully with those in our cultural framework. This is tracked carefully in the early years.
• Psychological Age- our ability to cognitive and executive functions, such as planning and appropriate behavioral skills.
Inside Out™-Clearly Explains The Neural Circuitry
What is your learning style? What is Intelligence?
Emotional Intelligence- What is it? Intra and Inter-personal
Developing Emotional Intelligence
• What are some areas you are strong in or weak in. Do a SWOTanalysis on yourself
• Connecting thoughts with emotions and thinking before acting- The Triad
Brain Organization- lobes and parts
General Rule- more towards center and lower is more primitive.
• Cerebrum- Cortex and Medulla
• Cerebellum- balance, coordination, motor skills, fine movement control- ↓ fxns with age
• Limbic- epinephrine flow, emotion, behavior, , long-term memory, motivation, and olfaction
• Amygdala- emotions (fear, aggression)
• Hippocampus- learning, memory of emotions-conversion to long term, analyze spatial relations
• Thalamus- attention span, pain sensation
• Hypothalmus- basic functions- mood, hunger, thirst, temp regul.
CEO- Frontal/Pre-frontal cortexCOO- Motor CortexMiddle Management-Amygdala, Hippocampus, Cerebellum, Basal Ganglia Workers- Brain Stem
Brain Hemispheres-Functional Variations
• Does the hand you use for most things affect brain activity?
• Try the ear and nose switch and then cross the middle?
Handedness and Brain Hemispheres
• French physiologist Paul Broca in the 1860s noted that, at least in general terms, a person’s handedness tends to indicate a specialized hemisphere on the brain's opposite side.
• Not so clear cut- almost everyone processes language on left side
• More dominance or imbalance in the right hander brain than left.
• It is estimated 7-10% of people are left-handed. About 1% is ambidextrous.
• Try writing – Can I write with my left hand? (for Rt. Handers)
• Try throwing a ball with your (opposite) hand
• I eat, shave, and brush my teeth left-handed (for a reason).
What cognitive decline is “normal”? Is it necessary?
• Many say cognitive decline is NOT part of aging.
• Most expert say it is but only a slight decrease is “normal”
• Criteria for dementia is interference with everyday abilities
• Normal ADLs are not able to be performed
Live Brain Scans- A Crystal Ball for Future Brain Function? A Diagnostic Tool?
• Brain Scans (Amen Clinics) can reveal many factors that affect brain health, prior to full manifesting
• Our brain shrinks with time but how fast is up to us!
• A Wake Up Call?
Keeping the Brain Healthy= ↓Alzheimer’s
• Oxidative damage in the brain is higher than other cells
• The brain must use oxygen and it uses A LOT per weight
• The presence of anti-oxidants from the diet reduce this “brain rust” (Carl Cotman Ph.D.)
• Old dogs (given a diet high in anti-oxidants vs those on a normal diet) learned new tricks-
• they literally had more capacity to learn!
• Actual regeneration of brain function
Good fats and complex CHO good Bad fats and simple sugars bad
Stress Effects Us Holistically
• The neuroendocrine system is primary connection between these entities
A Few Effects of Stress-Strain
Body Mind Behavior
Headache Anxiety Over-under eating
Muscle tension Restlessness Angry outbursts
Chest Pain Lack of motivation/focus
Drug or alcohol
Fatigue Irritability/ anger Tobacco use
Upset stomach Sadness-depression
Social withdrawal
Sleep problems
Stress (Abuse) Effects on Brain- Development
keepkidssafe.org
• Left Brain- normally raised child
• Right Brain- Romanian Orphan- deprived of love & care
• Damage is irreversible- love and social contact is essential for “normal” development
Can stress really age us?
What happens during stress?
• Catecholamines, and cortisol released- breakdown of bodily stores of fuel good
• Cortisol actually induces fat storage and in abdominal region in particular
• Loss of energy, breakdown of cell membranes
• Loss of desire to “take care of ourselves- exercise, eat right, often abusive practices incorporated
• Lack of sleep, rest- rejuvenating activities
• Lack of social connections, emotional breakdown
• Increased dyslipidemia, hypertension, stroke
• Decreases telomere length
Interdependence of Sleep and Health
Stress
Sleep
Immune
Exercise/ Diet
Sleep is Antidote for Brain-Body Stress
Exercise Also may Effect “The Big 4”
Interdependence
• If the spirit, is what we feel when connected with something “bigger” than us…
• If emotions are how we feel and our mind body and spirit all affect how we feel…
• Our bodies is both the giver and receiver of the other 3
• Our mind is essentially master and slave to the others- when body, emotions, spirit converge-
www.truthwithin.org
Psychoneuroimmunology-Mind-Body connection
• The Brain (Psycho) nervous system (neuro) and immune organs (immune) are interconnected by cytokines common to the brain and immune organs.
• There are receptors for common cytokines in the brain and immune system organs.
• Anxiety can cause chronic GI inflammation thus releasing cytokines, which then influence anxiety behavior (loop)
• Psychological stress directly affects our immune system and behaviors
• Cytokines can regulate the stress response in the brain and
endocrine system as well as behavior Brain
ImmuneEndocrine
Cytokines
What do you see? It is your reality!....for now…
Are these figures moving?• Try looking between centers rapidly
Is Seeing Believing or Believing Seeing?
• Behavioral Intentions are Very Strong Indicators of Behaviors
Dr. Daniel Amen-Automatic Negative Thoughts- ANTs
• Do not conform to the pattern of this (your) world, but be transformed by the renewing of your mind- Romans 12:2
• Learning not to believe every negative thought has been shown ( in research studies) to be as effective as anti-depressants
• When we reflect on our thoughts and see them more clearly
Brain Chemicals
Physiological Reaction-cold hands, stomach &
muscles tense
Emotional Reaction
Reflection on emotions as rational
or not
Negative Thoughts
Review of Spiritual Health: Definition, Role, and Intervention Strategies in Health Promotion
Steven R. Hawks, Melisa L. Hull, Rebecca L. Thalman, and Paul M. Richins
• Summary of Important Findings. Imagery, meditation, and group support activities may address various components of spiritual health such as meaning and purpose in life; self-awareness; and connectedness with self, others, and a larger reality.
• In turn, positive changes in health behaviors such as communication, diet activity, and treatment compliance were noted, and a variety of beneficial physical and emotional health outcomes such as heart disease reversal, decreased cancer mortality, reduced anxiety, and improved mood states were reported.
• Major Conclusions. Health educators are in a position to develop, implement, and evaluate spiritual health interventions within the context of comprehensive programs.
• There is a need for training in the theoretical and methodologic foundations of interventions like meditation, imagery, and group support and a need for more evaluation research in the impact of such interventions
The Power of Belief-Is Happiness a Choice?
Shawn Achor:The happy secret to better work
TEDxBloomington ·2011
12,470,882Totalviews
We believe we should work hard in order to be happy, but could we be thinking about
things backwards?
In this fast-moving and very funny talk, psychologist Shawn Achor argues that,
actually, happiness inspires us to be more productive
• https://www.ted.com/talks/shawn_achor_the_happy_secret_to_better_work?language=en
New Paradigms for Viewing Happiness and Depression
• A Medical Model- Clinical psychology wants to remove or alleviate trauma but Wellness Model- wants joy and fulfillment
Sadness or StressNeither Happy or Sad-
ContentHappy- Fulfilled
• Breathing
• Food-Water
• Sex
• Sleep
Physiological
• Bodily security
• Employment
• Resources met- self-family
• Property safe
Safety
• Friendship
• Family
• Sexual intimacy
Love-Belonging
• Self-esteem,
• Confidence
• Respect-self / others
Esteem
• Morality
• Creativity
• Problem Solving
• Lack of prejudice
• Acceptance of facts
Self-Actualization
Maslow’s “hierarchy of needs” explores a range pursuits and fulfillments
The Positives of Positive Psychology
• When we are positive, our brains become more engaged, creative, motivated, energetic, resilient, and productive at work. This isn’t just an empty mantra. This discovery has been repeatedly borne out by rigorous research in psychology and neuroscience, management studies, and the bottom lines of organizations around the globe.
from description of the “Happiness Advantage”
-Shawn Achor
Positive Psychology• Most of psychology focuses on mental health and
emphasizes the identification and treatment of mental illnesses
• Positive Psychology places focus on the strengths and weaknesses of an individual and applies what is known in psychological sciences toward making and individual happy and fulfilled
• What is happiness? Different representations to different people-in general its life satisfaction
• Measuring it not easy but “Satisfaction with Life Scale” is quick, and repeatable but more comprehensive assessments-www.authentichappiness.com (Martin Seligman- U of Penn- runs the site).• Religions seek path of “inner peace” and recognizing-
interconnectedness of all things
• Eudaimonia- knowledge of true self in accordance with virtues
Can what you eat affect your brain?
Microbiota (bacteria in the gut):
• Regulate neurotransmitters
• Neurotrophic factors – proteins responsible for the health of neurons
• Improve our immune function
• Balance the central nervous system
• Synaptogenesis – the formation of synapses between neurons of the nervous system. The synapses allow the electrical current and information to pass effectively from one neuron to another
Gut hormones
Brain Function
Inflammation
Leaky gut/ BBB
Sugar-Obesity-Addictions- on the Brain
• You think sugar might be addictive? See Cocaine!
• Serotonin receptors become down regulated (red= SR) thus depression ensues without the substance of choice.
Multiple Aspects to Exercise and Brain Health
Exercise
Lower negative effects
Lowers stress
↓ Brain Damaging Behaviors
Damage neural connections
Lowers negative thoughts (ANTs)
Lowers Depression behaviors
Increases + NTs, and blood flow
Dopamine
EndorphinsStress
tolerance
Serotonin Anti-depression
Cerebral BF
Increases BDNF
Increased O2 Increases
Mental challenge Brain games
while exercising
Neuroplasticity
Increases focus
Mindful exercises
Why is exercise good for the brain?
• Potential for increased neuroplasticity
• Increases the secretion of Brain Derived Neurotropic Factor (BDNF)
• This is known as “fertilizer for the brain cells”
• Increased dendrite growth and neuroplasticity with BDNF
• Increased vascularization Increased oxygen delivery more fuel for brain cell fxn less apotosis better function
• Mice that exercised (Carl Cotman) had better learning capacities in a water maze than those who were not able to.
• Human studies are hard to discern specific cause-confounding variables
Your Brain On Exercise
• So what is getting “fired up” when you get “fired up for exercise”?
Your Brain On Exercise• Brain Scan shows areas of activity and more red the higher the
activity vs. blue is less.
Strenuous Exercise without Recovery also Bad for the Brain
• Freund et al (2012) measured grey matter volume before, during and 8 mo after ultramarathon- 2788 mi in 64d consecutively
• Approximately a 6% reduction in GM during the race w/ weight loss
• The GM volume recovered by 8 mos.
• Other studies have found prolonged endurance exercise is linked to an elevated risk of cerebral lesions and edema.
• Ayus, Varon, Arieff. Hyponatremia, cerebral edema, and non-cardioge; nic pulmonary edema in marathon runners Ann Intern Med (2000). 132(9): 711-714
• Theories believe- increased inflammation and elevate stress hormones, along with hypoxia, and oxidative stress may compromise brain structure and function
• Evidence suggests an optimal dose for brain function- much lower than for performance based activities (walking – 20km (12.5 mi) or 3000 kcal/wk
Exercise Improves Neural & Cognitive Performance
Does exercise actually help improve brain health via behavior and emotions?
Exercise
Improved Health
Psychological Well-being
• 2012 Psychological Bulletin-
• Less heart attacks, strokes and other CV events
• Negative thoughts linked to unhealthy behaviors and avoidance of healthy
Smoking, Excess drinking, not
exercising
Worse Health-More CV Events
Negative Feelings
“Positive” Feedback Loop
• Cells like astrocytes normally promote neuroplasticity (neuronal growth).
• Axonal transport of neurotropic factors delivers it to a cell’s nucleus to produce more receptors for the neurotropic factors, thus further promoting growth.
How does Exercise fight Depression?• As someone exercises they
cause the release of BDNF which stimulates a Tyrosine Kinase B (TrkB) receptor
• The TrkB receptor stimulates hippocampus neuronal proliferation, enhances survival and plasticity (axonal growth)
• When the Hippocampus is “good” we are “good”!
• Stress negates all this. Thus inhibiting BDNF actions.
• In a sense, stress shrinks the brain volume.
http://www.nature.com/mp/journal/v12/n12/fig_tab/4002075f1.html
Brain-Derived Neurotrophic Factor
Protein - keeps existing neurons “young and healthy”
Encourages neurogenesis – formation of new cells in brain
Participates in neuronal transmission, modulation &
plasticity
Exercise: + BDNF / + O2 flow to brain – improves cognition
“Aerobic exercise 2x/week cuts the risk
of dementia by 50% & Alzheimer’s 60%”Medina, John.
“Brain Rules: 12 Principles for Surviving and Thriving at Work”
Exercise and BDNF
Chaddock, L., Voss, M., and Kramer, A. (2012) “Physical Activity and Fitness Effects on
Cognition and Brain Health in Children and Older Adults” Kinesiology Review, 12:1 37-45.
Older adults (OA) doing physical activity show ↑ performance on a
variety of cognitive tasks
Sedentary OA – lower cognitive functions when compared to PA OA
PA /+aerobic fitness “less cognitive decline in old age”
Exercise has an effect on structure and function of the brain
Chang, Y., Pan, C., Chen, F., Tsai, C., and Huang, C. (2012) “Effect of Resistance-exercise
Training on Cognitive Function in Healthy Older Adults: A Review” Journal of Aging and
Physical Activity, 20, 497-517
IGF-1 shown to prevent loss of brain tissue ↑ concentration of BDNF
Chang et al. found that resistance training could positively affect
cognition, info processing, attention, memory and executive function.”
Endurance Training and BDNF
Zoldaz, Plic, Majerczak et al. (2008). Endurance training increases plasma brain-derived neurotropic factor concentration in young health men. J Physiol Pharmacol, Dec; 59 Suppl 7:119-132.
• 5 wks. of moderate intensity endurance training, in 13 young men (22.7 yr).
• measured BDNF, VO2max, and insulin resistance
• Endurance training (pre-post) had significant increases in both resting levels and exercise induced increases
• Insulin resistance decreased
Use It or Lose It- BNDF is the Key Link
Mechanisms for Exercise to affect Brain Health
• Resistance Exercise
• Releases IGF1- Insulin Like Growth Factor
• Sex hormone support- also a stress reducer
• Enhances neuroplasticity via BDNF
• Aerobic Exercise
• Increases microvascular proliferation (angiogenesis)
• Astrocyte stimulation
• Flexibility and Coordination exercise
• enhance brain plasticity (not via BDNF)
• Simultaneous cognitive and movement skills like cross training for the brain
Mechanisms for Exercise-Induced Brain Enhancement
Epigenetic and transcriptional regulation
Increased brain plasticity
Increased IGF1, VEG, BDNF, Neurotropins
Neurogenesis Learning, Memory, Stress Resistance
Exercise
Increased nutrient delivery, neuronal blood supply
Exercise (Mental-Emotional) Engagement Techniques
• The “how” of fitness is “out there”, the “why” is still the hard part to “get in”
• Make sure people are moving first, don’t label it as exercise
• Give positive associations and emotions to clients with movement. Fun-Enjoyable not something they “should or need to do”
• Games, dances, or walking dogs are great way to disguise recreation- Fun first Workout later
• Establish a routine first, duration next, intensity comes last. Keep it, short, simple and easy, and relaxed- KISSER principle
A Mindful Lifestyle- Breath, Eat, Exercise
• A lot of research is showing many positive effects of mindful exercise for both mind and body
• ACE (& others) have specialty certificate in this field.
www.mindfulness-matters.org
The Brain & Training Principles
• Eckmann states brain skills practiced (training) will obey:
• Overload and Fatigue
• Specificity
• Rest and Recovery
• 3 sets of 8-15 reps – throughout the entire workout is needed for neuroplasticity
• There is a necessary “dosage” to get effects and this dosage must be increased with time.
• The type of stimuli should vary
• It is critical to have movement and mental stimuli simultaneously
• Complex movements or complex mental tasks can’t be combined (unless highly advanced)
Eckmann, T. 101 Brain Boosters. Monterrey: Health Learning, 2013Howard, P.J., The owners manual for the brain (3rd Ed.) Austin: Bard Press
The Brain & Training Principles• Complexity of Movement must be balanced with the
complexity of the Cognitive Task
• Interplay between the two and individual’s “multi-tasking training state”
• Games like strategies- Luminosity.com- strives to challenge cognitive abilities
• Neuroplasticity is maximized with BOTH movement and challenge
What is Bad or Good for the Brain?
• STOP• Drugs and Alcohol
• Brain injuries from contact sports
• Obesity (as % BF goes up the brain size & functionality go down)
• High blood sugar
• High blood pressure
• Untreated sleep apnea
• Untreated depression
• Untreated ADD
• Negative thinking
• Inflammation
• START• Aerobic Exercise (multiple reasons
including increased vascularization)
• Coordination/balance exercises (new pathways developed
• High quality protein
• High quality fat
• Vegetables and fruits (high anti-oxidants)
• Fish oil (Omega 3s)
• Vitamin D/ Lecithin
• Gratitude
• Spending time with healthy people
Why we do exercise- to keep our brains and bodies healthy- to love and be loved!
Movement & Brain Games-1
• Mirror my movement- squat or step down, reach up, forward or backward (no touch w/ partner)
• Tapping Out (High 5)- touch hand randomly placed by trainer- switch the lead after 10 moves
• Follow the Leader- have hands always in contact as leader slowly moves around in circular paths and back/forward-Core activation- staggered feet
• Clock Lunge- move the clock location on demand
• Clock Lunge w/ letters substituted. A= 1, E= 5, K=11
• Crunch with a hunch- one person crunches with hand out, other gives high five- reactively.
• 8-10 times and switch
Movement, Memory & Brain Games-2• Coordination- right hand touching your left ear, left hand
touching nose, extend both arms and switch hands
• Unilateral Disarmament- both arms extended laterally- one up and down, one circles- same one arm in and out other stays out and circles or up-down.
• Adding your reps- While the trainer is counting reps the participant is summing the total- cumulatively- and giving back sum! Thus- 1,3, 6, 10, 15, 21, 28, 36…
• Dinner items last night in alpha-order or reverse
• Alternating lunges with alternating fruit and vegetables
• Alternating lunges with alternating male & female names in alphabetically order- Anna, Antony, Betsy, Bob, Cindy, Carl…
• 12 Days of Christmas 6 (or more) Days of Exercise
• Create at least 6 exercises the person must do in order with the appropriate # of reps. (i.e. 1- burpee, 2- squats, 3- lunges, 4- jumps, 5-skaters, 6- push-ups)
Movement & Brain Games
• Medicine/tennis ball- toss, bounce, roll, or lunge-hand (no tossing)- treat it like a “hot potato”
• Partner squats or lunges- basic or advanced- high ten and low ten, lunge mid level “five”
• Advanced holding hands and lifting each other up
• Perturbed squats or lunges- uneven pressure applied at random places and times
• Destabilized ball toss
• Rock, Paper, Scissors- Move!
• Simon Says… Exercise hard and use your brain!!
Acute Exercise (Intensity) on BDNF
Ferris, Williams, and Shen (2007). The effect of acute exercise on serum brain-derived neurotropic factors levels and cognitive function. Med SciSports Exercise Apr; 39(4): 728-734.
• This study was focused on determining the effect of acute exercise at different intensities on BDNF levels and associations with cognitive functions and lactate levels.
• 15 subjects (11 m, 4f- 25.4 +/- 1 yr) performed GXTs for VO2max and ventilatory threshold VTh. Stroop tests used for cognit. fxng.
• They tested subjects at Ventilatory Threshold (VT)-20%, and VT+ 10%
• They found the BDNF increases were related to exercise intensity, and no change in VT -20. It did not correlate with GXT VO2max but did with lactate changes.
• Cognitive function improved after all conditions but didn’t correlate w/ BDNF.