Running and Brain Health
By Kitty A. Consolo, Ph.D.
Did you know that 1 in 4 people in their 80s has dementia or a form of mild cognitive impairment? And that since 2003, over 5 million people have been diagnosed with Alzheimer’s disease? There is some good news though and it relates to exercise. Recent research is showing that exercise, particularly aerobic exercise such as running can give you some great protective brain benefits.
Preventing Brain Shrinkage and memory loss
Dr. Arthur Kramer, at the University of Illinois, has been studying the effect of exercise on the brain. As we age, our brain size decreases, or literally shrinks, which results in less production of neurotransmitters which are chemicals that help the brain work and communicate. A specific region in the brain known as the hippocampus, which is the memory region of the brain, also shrinks. Dr. Kramer assigned people aged 60 6o 80 to a brisk walking program of three days a week for 45 minutes a day or stretching and toning exercises three times a week. After 6 month, the aerobic walking group increased their brain volume in the hippocampus and gray matters of the brain. Kramer has also found that the more fit people are, the larger their hippocampuses were.
Preventing Brain damage from diseases
Type II Diabetes
Another benefit to aerobic exercise such as running is the lowered risk of type II diabetes usually seen in persons who are obese. More importantly, is to monitor one’s waist size, it should be smaller than your hips. This type of body fat increases the risk of type II diabetes. This type of diabetes results in the body producing too much insulin which can impair memory. Not only does type II diabetes increase the risk of cognitive decline, there is a current theory that suggests that the same enzyme that breaks down beta-amyloid which causes Alzheimers, also breaks down insulin. If excess insulin is around, the enzyme breaks down the insulin and ignores the beta-amyloid allowing it to accumulate and cause damage. Running and aerobic exercise helps reduce blood sugar and risk of diabetes. I have also had students with type II diabetes who were able to reverse it with an active running program.
Hypertension
Hypertension is another name for high blood pressure. Normal blood pressure at rest should now be less than 120 mmHg for systolic and less than 80 mmHg for diastolic. Running and aerobic exercise can help lower both blood pressures though keep in mind during running it is normal and healthy for the systolic blood pressure to rise and the diastolic not to rise or lower. Hypertension, especially in middle age, is another risk factor for dementia. It harms that brain by causing strokes, often tiny ones that cause small silent strokes and damage in the brain. Some research such as the Honolulu Heart Program study have found those who had untreated hypertension in midlife had more evidence of Alzheimers disease.
Parkinsons
Parkinson’s is a brain disease in which the ability to produce the neurotransmitter dopamine occurs. It starts very slowly, a tremor, finger twitch, a shuffle and progresses to where people are unable to move or talk. Research shows that pesticides contribute as much as 70% to the cause of Parkinsons as there was no Parkinson’s prior to 1817. With the industrial revolution came toxins in the environment and Parkinsons. There are also some genetic forms due to a genetic mutation particularly in those who have ancestors from N. Africa, Carthage and the North Coast of Norway.
In a recent study, University of Pittsburgh’s Dr. Judy Cameron is running monkeys on treadmills. There are two groups, the runners, who run for 3 months, and the watchers, who watch for 3 months. After the training, Dr. Cameron injected both groups with a toxin MPTP that can cause Parkinson’s. The running monkeys showed no effect and brain scans showed their dopamine production remained normal. Exercise is also known to increase growth factors, which are proteins that support the brain and work like fertilizers.
Summary
While there is no exact cure for dementia, the evidence is pointing to several benefits from exercise, especially aerobic such as running. So lace up those running shoes, knowing you are not just helping your muscles and bones, but the major control center of your life, your brain! See you on the road.
Kitty