Do Olympic athletes have strong brains as well as strong bodies?
Research has shown the benefit of exercise in improving cell health (including brain cells), boosting the brain’s natural anti-anxiety drug, and strengthening the aging brain.
But we still have a lot to learn about exactly how exercise changes the brain.
Recently, a team of scientists from the National Institutes of Health (NIH) conducted a series of experiments to try to tease apart the processes that are at work when we exercise.
To do this, they essentially tricked the muscle cells of mice into thinking they were doing aerobic exercise.
They did this by placing these muscle cells in petri dishes and treating them with a substance known as AMP-kinase.
The next step was to identify the chemicals that the cells released during this process, particularly the ones that could cross the blood-brain barrier.
Using mass spectrometry technology, the scientists honed in on cathepsin B, a protein that’s involved in helping sore muscles recover.
Finally, researchers added some of this protein to living brain cells in other petri dishes to see what would happen. When they did, they saw the cells begin to make proteins that are involved in the process of neurogenesis (the growth of brain cells).
Granted, it’s a stretch to make connections between the cells of mice in a petri dish with the activity of brains in humans, so the NIH scientists took their findings further.
They teamed up with researchers in Germany and created separate studies with rhesus monkeys and human participants.
In each case, they tested cathepsin B levels in the plasma of monkeys and humans, comparing an inactive control group with that of monkeys and humans who exercised on treadmills.
In both studies, cathepsin B levels showed an increase over time within the active group as compared with the sedentary control group.
In fact, researchers discovered that among human participants, the men and women whose fitness had increased the most also had the highest levels of cathepsin B in their blood.
Not only that, but the scientists added a cognitive component to the human study.
They found that in a figure drawing recall test, there was a positive correlation between pre- and post-test recall scores and cathepsin B levels.
Now these discoveries about the role of this protein represent just one small piece of the puzzle that could advance our understanding of how exercise benefits the brain.
In fact, scientists have also discovered that some of the connections between cathepsin B and health may be detrimental.
So more of this protein isn’t necessarily better. We still have a lot to learn about the role cathepsin B plays in brain health.
And because the participants in the human trial were all young men and women, I wonder if we might see differences in this study if it was repeated using participants that represented a wider range of ages.
Still, this study offers a ground-breaking glimpse into the complex processes that promote brain health.
If you’d like to check it out for yourself, you can find it in Cell Metabolism, volume 4, pages 1-9.
Now I’d like to hear from you. Do you recommend exercise to your patients? Please leave a comment below.
Good evening !
I am a military veteran living who lived for many years with CPTSD, Co morbid PTSD, I had spent several years looking for a way out of my own traumas, using councillors, therapists,meditation.
Regular use of exercise was an absolute necessity, I realised that I could not get everything that I required under one roof.
After spending several more years retraining in personal training and psychotherapies, I launched Kaizen Mindset UK – a Mens Physical, Mental Health & Wellness platform here in the United Kingdom.
I now have a number of military veterans as well as people from all walks of life who now train with me week in week out, my most senior member is 75 years young.
I have since become obsessed with Poly vagal theory and a multitude of Nervous system / vagus nerve activating methods after hearing these words … We cannot out think a feeling !
We use the Routes & Dimensions of Wellness as our pillars, and the very first pillar is Exercise.
If ignorance is bliss, awareness is the truth.
yes, all the time but I find that I am not always good about my own routine of exercise–I tend to put myself last. I promise every year to be better. I am 78 and grew up at a time when we did not recognize the value of routine exercise. I notice that young folks are better about it.
It seems to be a matter of habit which I am trying to strengthen.
Mary Carlson, Ph.D., LMFT
I do advise exercise, but not for this reason!
Now I have more information to share with my clients.
How very interesting.
It would be great to see another study for elder folk.
Thank you.
Joanna
I am 74 years old and have been doing aerobic exercises since routinely for well over 30 years. I am a PhD chemist. My wife is a Neurologist. No longer run, but still bike ride and cross country ski. As I have aged, I can see that recovery time and plan are more important than when younger. Intensity and duration of activity is also more important. If I push too hard and long, not only are muscles sore for several days, but my mind is fuzzy. Something going on in the brain. I also have been meditating once or twice a day for about 7 years. Have pretty good sense of brain activity. I would love to know more. Also would love to see studies with older folks. May help with understanding and influencing aging process of older adults.
Thanks for bringing cathepsin B yo my attention. I plan to follow its story.
I always recommend some kind of exercise. I summarize it by saying “Move A muscle, change a thought.”
One of the main commitments of a Running Therapist as their own level of fitness. At one point it was $50/hr less expensive than sitting therapy so that the person could make a choice. Somehow most people chose the walking or running even though with a smile the only commitment made was that they would lose 400 to 600 calories.
The San Diego Marathon Cllinic was created as an offshoot of the therapy groups. Was a great way to integrate people back into the community no matter what kind of psychological issues they were dealing with. The other piece was that the Clinic was a great equalizer. When asked what do you do, the normal answer was the number of miles they could run as we broke up the groups in walking, social 4s, social 6s, social 8s, 10 milers and 12 milers.
Interesting work of Thaddeus Kostrubala, MD who wrote: The Joy of Running back in 1976 and an update talked about Running Therapy. I had the privilege of being the first Running Therapist he trained. You can see a piece I wrote: mindfulness.com/2009/07/06/the-journey-of-a-walkingrunning-therapist/
Also Jen Lucas did a project as part of her MSW back in 2007:
mindfulness.com/2007/12/21/running-and-mental-health/ that you can download
Also the work of Running Therapy has continued with training programs and certifications in Germany that you can read about here:
mindfulness.com/2010/05/05/mindful-movement-green-space-is-important-for-mental-health/
Running as Therapy: An Integrated Approach
Published by University of Nebraska Press, 1984
ISBN 10: 0803241399 / ISBN 13: 9780803241398
“Running as Therapy: An Integrated Approach” examines both the psychology of running and the use of running as a mode of psychotherapy. Sixteen authors, including psychologists, psychiatrists and professors of physical education, provide research and clinical examples to show what can and cannot be expected of running as therapy
I recommend exercise to everyone at the highest level possible given age, ability or disability, and access to water. If you can’t walk, hike, run or bicycle you can swim. If you can’t swim there’s water aerobics, water running, and deep water cross training. However we do it we need to move as much as possible every day!
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Definitely I make sure that all my patients end up exercising and practicing Mindful Meditation. The results are rewarding and life-changing.
This was so interesting. I am going to up my own commitment to more excersize
This exercise question is always part of my initial assessment. I encourage active activities especially if the word exercise has negative connotations for the client. Thank you for sharing, the info is helpful.
I recommend exercise to all my clients along with balance in all areas (nutrition, sleep, social, emotional) and talk to them about mindfulness and meditation practices as well. I often walk with adolescent girls and have them notice how they feel afterwards. My goal is to do more of (walking and talking therapy) because of the tremendous value and the difficulty we all have starting new habits. I have personally been influenced by my own response to regular activity, Amy Weintraub (Yoga Skills for therapists), Peter Van Daam (Edgar Casey Institute 15 min video). Amy’s book is loaded with helpful tools for clients who are having a difficult time developing the energy to do anything.
Yes, I do. This information is very welcome. Thank you.
I ALWAYS recommend exercise. Having been brainwashed by my father, (any physical distress in our family was thought to be lack of exercise) I can attest to my overall sense of well being—especially mental well being— as obviously “off” when I miss more than a few days. Although I do not identify with a calendar age, I admit to being born in 1933, I believe I am functioning adequately and I know I am extremely happy. Excuse me, my Jane Fonda youtube workout is calling.
Absolutely! I recommend exercise as the first line of defense in dealing with both anxiety and depressive disorders. As for myself, I really recognize the difficulty in establishing these healthy habits! I want th add a cardio-vascular piece to my well established 2-3 yoga classes a week, but find myself so enjoying lingering over my early morning coffee and reading! Gotta go!
Exercise is critical to all aspects of health, and particularly for learning. I use it all the time with Brain Gym. The biggest hurdle is getting people to change their habits from thinking that it is the least necessary action to the most. When our ‘auto-pilot’ is in control, life seems easy, but change only occurs in present time – when we’re in control. For that reason, I like doing something called P.A.C.E. It consists of 4 simple activities and is ideal for bringing our energies into present time. If I just do that every morning, I am much more in control of matching my behavior with my values throughout the day. You can see how to do it on YouTube.
where might I find info on the P.A.C.E that you mention in your reply ???
“It consists of 4 simple activities and is ideal for bringing our energies into present time”
Thanks so much !
I absolutely do recommend exercise as one of the first and best things for my clients to do to increase their mood health. However, I have a hard time getting them to follow through. Even when they admit they know it makes them feel better, they still tend to leave exercise to the very end of their list of things to do.
I most often recommend exercise. Currently, as a school counsellor,at the school I work at, we are teaching intermediate age students about their brains and providing students with opportunities for exercise breaks and exercise bikes for them to use in the class to modulate their emotions & regulate their brains. This is done in conjunction with psychoeducational lessons and self monitoring. Students are reporting they feel and think better and teachers are seeing improvements in their attention and overall school success! Parent workshops are also provided. I focus on self regulation and strategies including exercise, breathing, diet, etc, to assist parents and their children to self regulate. Parents are keen to learn this and are finding exercise and understanding brain info very helpful!
A good reference book we have read is Spark by Ratey & Hagerman
Nancy that sounds like a great program you have going there. Im a diploma level counseller and community worker with 3 teens, and id love to share a program like yours to my childrens school, would you like to get in touch? Townsville, Queensland, Australia. katherineevenes@yahoo.com.au
Compliments on what sounds like a very fine program! And thanks for the book suggestion–I’lll check it out.
The best exercise is the one you’ll do. Add 10-15 minutes of MELT afterwards to decompress the joints and hydrate the tissues. It brings the body back into balance.
I had mild cognitive impairment following a colonoscopy done under light sedation. It truly scared me and after research I went on a regime of vitamin B12, B2, B6, magnesium and zinc plus exercise. 30 mins aerobic, 45 mins weight & balance, and 30 mins length swimming at least 3x per week. It was as if someone was gradually blowing a fog out of my brain and after 4 months my cognitive function is almost back to normal. I still have some problems with facial recognition.
Definitely. Thanks for sharing this.
My husband developed a daily habit of running (then walking vigorously as he aged), listening to fascinating podcasts from public radio. He encouraged me to do the same by keeping our iPods loaded with the latest from TEDRadio Hour, On Point, Fresh Air, On the Media, etc. My cousin, a hospital Integrative Therapies Manager & Nurse Practitioner recommended that we add Swix ski poles to our routine to extend the benefit to our arms, hearts, and lungs. This regimen gives us physical and mental workouts in addition to plenty of fascinating subjects to discuss over meals with a healthy blast of dopamine.
Always recommend exercise. Walking, swimming, beginners yoga and cycling are the main 4 recommendations as they are high return/ low injury risk
Walking is recommended across the life cycle. Take a walk, meander, breathe, let yourself relax and be in the moment of each step. Feel rejuvenation, increased insight and freedom coursing through your body and mind. Walking is the whole self exercise.
I definitely have always recommended exercise to my clients, and have benefited personally from regular exercise. It is evident as part of the mind/body principle that a fit body and a fit mind go hand in hand. Stagnation in one leads to stagnation in the other and energy flows more efficiently in both.
Yes, Part of every clients first homework assignment is to do aerobic walking at least three times a week
for 30-40 minutes. The ones that do this report improved moods. My husband and I also walk regularly and remark how we feel uplifted after the walk even though at times we resist going.
Great Medicine!!!!
Yes, I encourage all clients to exercise. There is significant research stating exercise is more effective for stress relief, anxiety/depression, memory and focus compared to using medication. We know that the mind and body are connected. It makes sense that movement is important for our well being. Personally, I experience a shift in my mood when I am not exercising.
honestly, I am tired of hearing about how humans can carry on experiments with thinking and feeling animals like rheus monkeys, in the name of progress. Personally, I no longer am ok with the way humans put their feelings of importance above other beings that also feel pain and sadness. It is cruel, and yet another practice that we will one day look back on and wonder how we could have been so barbaric and egocentric. Yes, other beings do have feelings and live in family groups, and grieve their losses. Science will soon have to accept this fact. Read Beyond Words by Carl Safina.
Sincerely,
Susan DelMonte
Susan I applaud your empathy. The authors of the book ‘Giants – the Dwarfs of Auschwitz’ conclude that “the biggest crime in history was carried out under the direction of leading scientists and distinguished institutions” who, Jerry Bergman points out, were under the spell of Darwinian eugenics.
Would you kindly provide author and issue to help me search for the original article?
In regard to exercise, my advice is “If it feels good, do it” i.e. choose the exercise that feels good for you & then let yourself experience it; it’s bound to make your body (incl. brain) improve health-wise.
Yes – most times I do recommend exercise, especially when dealing with stress and anxiety. I also recommend its use when working with people suffering from depression. However, in cases of depression, I found it is important to set goals with the client that take them out of their comfort zone just enough to stretch them but not enough so that they feel they are not achieveable. Goals can be extended bit by bit as the client progresses.
I am a trainer in the UK for junior doctors and tutor medical students. This fascinating article has a timely and personal relevance to me, as the 3rd edition of my fun/quirky revision guide for Medical Students was launched a few weeks ago.
It has a short section on “Nootropics ‘Smart Drugs’ – and Smart Alternatives” . The use (and misuse) of nootropic chemicals by students to aid cognitive performance – especially near exam times – is now quite prevalent .
My aim was educational and also to give “smart alternatives” for students prepping for exams. I was delighted to discover that the available evidence base shows that the best nootropic was actually…you guessed it…exercise! I will endeavour to mention cathepsin B research in the next version [and will certainly recommend NICABM.]
Thank you, Dr Buczynski and NICABM
Kindest Regards,
Khalid
goo.gl/TYAQVl
routledge.com/products/9781498739382
As a former mental healthcare professional I have known for years about the benefits of exercise for the alleviation of symptoms of anxiety and depression – I also like to work holistically with my clients, so will usually recommend the pursuit of any hobby or pastime which keeps them active and ‘close to the earth’ (gardening, walks in green spaces etc). It’s good to know that scientific research is strengthening the case at a cellular level
Always !