Going for a daily bike ride or brisk walk is a surefire way to boost brain power, according to a New York University neuroscientist.
Dr Wendy Suzuki is a Professor of Neural Science and Psychology at New York University
Dr Wendy Suzuki, a neuroscientist at New York University, said physical activity ‘is the most transformative thing that you can do for your brain health.’
Every time you move your body, ‘you are releasing a whole bunch of neurochemicals, and I call it a neurochemical bubble bath for your brain,’ she added.
Exercise is crucial to brain health because it improves blood flow to the organ and increases the size of the hippocampus, an area crucial to forming and storing memories and learning new things.
It can also create new brain cells in the hippocampus and prevent brain atrophy, a hallmark of dementia.
Exercise improves blood flow to the brain and increases the size of the hippocampus, which is crucial to memory consolidation and learning new things
Exercise also leads to an increase in synapses in the prefrontal cortex, the area where information is processed and contextualized. This enhancement boosts our ability to make decisions, reason, and express ourselves.
As the aging population of the US continues to grow, so will the rates of dementia. Currently, an estimated 5.8million Americans have Alzheimer’s disease – the most common form of dementia – the vast majority of whom are aged over 65.
By 2050, this number is projected to rise to nearly 13 million.
However, Dr Suzuki told TODAY exercising ‘is basically helping you grow a big, fat, fluffy brain every time you’re moving.’
She recommends aerobic exercise to get your heart rate up three to four times weekly for about 30 minutes each.
The CDC’s official exercise guidelines recommend people get 150 minutes of moderate-intensity physical activity per week, or roughly 20 minutes per day.
Included in that time, the agency recommends two days be dedicated to muscle-strengthening exercises.
Despite all its benefits, though, Americans are not getting the exercise they need.
CDC data released in January 2023 showed only 28 percent of adults 18 years and older met both the aerobic and strength guidelines for weekly physical activity.
There is now evidence that just 20 minutes of physical activity per day slashes the risk of cancer, dementia and heart disease.
Physical activity has been shown to be effective in strengthening the brain and reducing the risk of dementia.
A 2017 study in the Journals of Gerontology Series A: Biological Sciences and Medical Sciences found a link between low physical activity and an increased risk of dementia.
They conducted MRI scans on approximately 2,000 people aged 60 and older, finding that higher activity levels corresponded with larger hippocampal volume.
The most encouraging finding was that the protective effects were greatest in those over 75, providing further evidence that it’s never too late to begin.
Another study published in July 2022 in the journal Neurology analyzed the health information of 501,400 people from a British health database over 11 years.
Researchers found people who engaged in consistent vigorous activity — sports or working out — had a 35 percent reduced risk of developing dementia.
Even people who reported completing household chores saw a benefit and had a 21 percent lower risk of dementia.
A separate October 2022 meta-analysis of 38 international studies also published in the journal Neurology found people who engaged in activities like regularly walking, running, dancing, playing sports or swimming had a 17 percent reduced risk of developing Alzheimer’s disease compared to those who did not.
Health officials recommend people get 150 minutes of moderate-intensity physical activity, or aerobic exercise, per week and two days of muscle-strengthening exercises
In addition to physical activity, Dr Suzuki outlined several other actions to take to nurture the brain. She recommended people sleep for about eight hours per night, manage stress and anxiety with breathing exercises and meditation, maintain strong social connections, and have a healthy diet rich in omega fatty acids and proteins.
Sleeping allows the brain to clear out waste from the day, including dead cells and leftover proteins that are byproducts of natural metabolic processes.
Meanwhile, social connections help improve memory and mood. Humans are inclined to be social, and maintaining healthy relationships is crucial for all aspects of wellbeing.
Proper nutrition is also crucial. She recommended specific foods that can boost brain health: milk, yogurt, carrots, spinach, granola, and tomatoes.
All of them are rich sources of essential vitamins A, C, and K, minerals like calcium and iron, fiber, and probiotics and antioxidants, which help feed the brain.
