Kore Kast
Kore Kast is a Podcast dedicated to integrating health and wellness with an emphasis on Pilates and Functional Fitness. This weekly Podcast is hosted by Kris Harris, a Certified Pilates Instructor and Personal Trainer. Please subscribe and follow our journey...
Kore Kast
The Intricate Relationship Between Body and Brain: How Exercise Impacts Our Mind
Unlock the surprising secrets of your brain's relationship with your body as we explore the fascinating world of the brain-body connection on Kore Kast. With my years of experience as a personal trainer and a Pilate's instructor, I, Kris Harris, guide you through the science that proves exercise is not just about building muscles but also about enhancing cognitive functions. Get ready to discover how every squat, lunge, and stretch contributes to the growth of new brain cells, particularly in your hippocampus, which means better memory and learning for you. We also dive deep into the role of BDNF—a protein that's like a superhero for your neurons—keeping them healthy and fighting off the villains of mental health challenges.
This episode isn't just about the heavy lifting; it's about lifting the fog from our understanding of how different exercises, from heart-pumping cardio to the peaceful practices of yoga and tai chi, each uniquely fortify your cognitive health. We'll look at how these activities increase blood flow and oxygen to the brain, helping you tackle everything from stress to Sudoku with greater ease. And the best part? I'll help you tailor a fitness routine that does more than fit your schedule—it fits your brain. So whether you're a seasoned fitness fanatic or a curious newcomer, tune in to learn why your brain might just be your biggest fan the next time you work up a sweat.
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Hello and welcome to the Kore Kast, the podcast where wellness meets wisdom and where we explore the synergy of a healthy lifestyle. I'm your host, Kris Harris. I'm a certified personal trainer and Pilates instructor with over 18 years of experience working with clients to improve their health and well-being, and today we're going to be diving deep into the intricate relationship between body and brain. How exercise impacts our mind. Join us as we unravel the complex tapestry of physiological and psychological benefits that come from moving our bodies. We'll be exploring many different topics during this episode, including exercise and neurogenesis, brain plasticity, mood-regulating neurotransmitters, cognitive decline and dementia prevention, and the role that exercise plays in our brain and heart health, and discuss the benefits of different types of exercise. The connection between our physical bodies and our brains is a marvel of evolution. As we engage in exercise, we set in motion a complex interplay that profoundly influences both our physical health and cognitive function. Let's delve into the intricate relationship between body and brain, exploring how exercise shapes our mental well-being. Relationship between body and brain exploring how exercise shapes our mental well-being. Neurogenesis refers to the creation of new neurons or brain cells. Remarkably, exercise stimulates this process, primarily in an area called the hippocampus, a region crucial for memory and learning. Regular physical activity triggers the release of a protein called brain-derived neurotropic factor, or BDNF. Bdnf nurtures existing neurons and encourages the growth of new ones and synapses. Aerobic exercise like running and swimming are particularly beneficial. They not only stimulate neurogenesis, but also increase the size of the anterior hippocampus, leading to improved spatial memory. Bdnf is a protein encoded by the BDNF gene in humans. Let's explore its fascinating role in our brain health. Bdnf acts on neurons expressing the TRKB receptor, supporting the survival of existing neurons and promoting the growth and differentiation of new neurons and synapses. Neurons and promoting the growth and differentiation of new neurons and synapses. It plays a vital role in long-term memory and is active in brain regions like the hippocampus, cortex and basal forebrain, areas crucial for learning and higher thinking. Bdnf is found not only in the brain, but also in peripheral tissues like the retina, kidneys, prostate, motor neurons and skeletal muscle. It even appears in saliva, reflecting its widespread presence. Key functions include neuroprotection BDNF supports the survival of neurons, preventing their degeneration. It encourages the formation of new synapses, essential for learning and memory. Bdnf promotes the birth of new neurons, particularly in the hippocampus, and it enhances brain plasticity, allowing adaptation and learning.
Kris Harris:The role it plays in mental health is reducing. Bdnf levels are associated with depression. Antidepressants often increase BDNF expression. Altered BDNF signaling may contribute to schizophrenia. Bdnf influences seizure susceptibility and recovery in epilepsy. Physical activity stimulates BDNF production. Aerobic exercise, strength training and mind-body practices all boost BDNF levels. Exercise-induced BDNF supports cognitive function and emotional well-being, and BDNF is a potential therapeutic target for neurodegenerative diseases, mood disorders and cognitive decline. Researchers explore ways to enhance BDNF expressions through lifestyle interventions and medications. In summary, bdnf is a remarkable protein that bridges the gap between physical movement, mental health and brain resilience.
Kris Harris:Next, we're going to talk a little bit about brain plasticity. Brain plasticity refers to the brain's ability to reorganize itself by forming new neural connections. Exercise enhances this plasticity. As we move, our brains adapt, creating new pathways and strengthening existing ones. This adaptability is essential for recovery from injury and aging. Areas like the frontal, temporal and parietal cortexes, critical for cognitive function, benefit from exercise-induced plasticity.
Kris Harris:Brain plasticity, also known as neuroplasticity, refers to the brain's remarkable ability to change and adapt in both structure and function. Let's explore this fascinating phenomenon. Neuroplasticity occurs to learning, experience and memory formation, as well as in response to brain damage. It involves neurons creating new connections and pathways, allowing the brain to rewire itself. Two main types of neuroplasticity include functional plasticity Unaffected neurons adapt and compensate for damaged areas, aiding in recovery. And structural plasticity, where changes range from individual neuron pathways forming new connections to systemic adjustments like cortical remapping. As we learn and experience new things, neural pathways strengthen. Conversely, pathways used infrequently weaken and eventually die, a process called synaptic pruning. This dynamic balance ensures efficient brain function. Learning and experience New experiences cause neural pathways to strengthen, enhancing adaptability. Contrary to old beliefs, mature brains continue to show plasticity due to learning. Neuroplasticity helps manage traumas during human development, and learning music or second languages increases neuroplasticity. Clinical implications include stroke recovery neuroplasticity. Clinical implications include stroke recovery. Plasticity allows the brain to cope with indirect effects of inadequate blood supply following a stroke, and researchers explore the ways to enhance neuroplasticity for recovery and development. In summary, neuroplasticity is the brain's dynamic capacity to adapt, rewire and thrive. Whether through learning, exercise or overcoming challenges, our brains continually reshape themselves.
Kris Harris:We're going to spend a little bit of time talking about mood-regulating neurotransmitters or the happy side of exercise. Exercise leads to an increase in certain neurotransmitters such as serotonin, which regulates mood, sleep and appetite, and dopamine, associated with pleasure, reward and motivation, and norethrin, which enhances alertness and focus. These chemicals play a vital role in mood regulation, potentially explaining why physical activity is linked to reduced symptoms of depression and anxiety. Let's delve into the fascinating world of neurotransmitters serotonin. Let's delve into the fascinating world of neurotransmitters serotonin, dopamine and norepinephrine and their relationship with exercise. We'll start with serotonin. Serotonin is a mood-regulating neurotransmitter. It influences emotions, sleep, appetite and overall well-being. Physical activity boosts serotonin production. An elevated serotonin contributes to feelings of happiness and relaxation production. An elevated serotonin contributes to feelings of happiness and relaxation. Serotonin helps manage stress and anxiety. An exercise-induced serotonin affects hunger and satiety.
Kris Harris:Regular exercise promotes a positive mood, partly through serotonin modulation, dopamine. Dopamine is associated with pleasure, reward, motivation and movement control. Exercise triggers dopamine release, creating a sense of accomplishment and pleasure. Dopamine encourages us to engage in physical activities and it plays a role in memory consolidation. During exercise, the runner's high is linked to dopamine release. Exercise keeps our dopamine system active, enhancing motivation and enjoyment.
Kris Harris:Norepinephrine, or noradrenaline, is involved in alertness, focus or the body's stress responses. Physical activity raises these levels and enhances attention and mental clarity. Exercise-induced norepinephrine helps to regulate the brain's response to stress and it contributes to the wake-up feeling after a workout. Regular exercise keeps us mentally sharp by maintaining optimum levels of norepinephrine. Exercise isn't just about physical fitness. It profoundly influences our brain chemistry. So does sleep quality. We're going to look at that next.
Kris Harris:Sleep quality and brain health. Regular physical activity improves sleep quality. We're going to look at that next. Sleep quality and brain health. Regular physical activity improves sleep quality, a critical factor in brain health. During deep sleep, the brain consolidates memories, processes emotions and removes toxins. Enhanced sleep quality allows for optimal brain functioning and overall well-being.
Kris Harris:The relationship between exercise and sleep quality is fascinating and bi-directional. Let's explore how physical activity impacts our sleep. One of the things it does is improve sleep quality, which includes reduced sleep onset. Moderate to vigorous exercise can shorten the time it takes to fall asleep, which is called sleep onset. When you're physically active, your body tends to transition more smoothly into restful sleep. Also, exercise decreases the amount of time spent lying awake in bed during the night. You're less likely to experience middle-of-the-night awakenings. Regular physical activity helps reduce daytime sleepiness, keeping you more alert and focused during waking hours, and reduce need for sleep medication. Some individuals find that exercise reduces their reliance on those medications.
Kris Harris:Some indirect effects on sleep include weight management. Exercise helps prevent excessive weight gain. Maintaining a healthy weight reduces a risk of sleep-related issues like obstructive sleep apnea. Physical activity is a natural stress reliever. Lower stress levels positively impact sleep quality and, of course, regular exercise increases overall energy expenditure, which can lead to better sleep regulation. Morning or afternoon exercise, while engaging in physical activity earlier in the day tends to have a more positive impact on sleep quality. Intense exercise close to bedtime may interfere with falling asleep due to increased alertness and adrenaline. Individual variability can include age Younger individuals may need more exercise to see sleep benefits compared with older adults and personal factors. Everyone responds differently. Some people sleep better after evening workouts, while others perform morning routines.
Kris Harris:A couple things for exercise and sleep disorders. Again. We talked about sleep apnea. Regular exercise can improve those symptoms, even without significant weight loss and insomnia. Exercise helps regulate sleep patterns and reduces insomnia symptoms. Exercise and sleep quality are intertwined, and regular physical activity not only enhances overall health, but also promotes restful, rejuvenating sleep.
Kris Harris:The next thing we're going to cover is cognitive decline and dementia prevention. Inactive adults face a higher risk of cognitive decline, including dementia. Studies show that cognitive decline is almost twice as common among inactive adults compared to active ones. Cognitive decline is almost twice as common among inactive adults compared to active ones. Exercise promotes blood flow to the brain, supports neural growth and maintains cognitive function. Let's dive a little bit more into the relationship between exercise and dementia prevention.
Kris Harris:A study conducted by investigators at Rush University in Chicago found that cognitive activity plays a significant role in the development of Alzheimer's disease, which is the most common cause of dementia. They examined 1,903 older individuals without dementia and assessed their participation in a cognitively stimulating activity, such as reading or visiting libraries, writing letters and playing games. The results revealed that individuals with high levels of cognitive activity the top 10% developed Alzheimer's at an average age of 93.6 years, which was five years later than those with low levels of cognitive activity or the bottom 10%, who developed the disease at an average age of 88.6 years. Importantly, this study controlled factors like education, early life, cognitive activity, social engagement and loneliness. The conclusion is a cognitively active lifestyle in old age may boost cognitive reserve, delaying the onset of critical Alzheimer's disease by up to five years.
Kris Harris:Regular physical exercise can significantly reduce the risk of developing dementia. An analysis combining the results from 16 studies revealed the following Overall dementia risk was reduced by approximately 28% due to regular exercise. Specifically for Alzheimer's disease, the risk was reduced by 45%. Engaging in cardiorespiratory fitness actively reduced the overall dementia risk by 33%. Fitness actively reduced the overall dementia risk by 33%. Even walking 4,000 steps a day could lower a person's dementia risk by 25%. Another is a study involving more than 30,000 middle-aged people found that men and women who were fit throughout the study period were almost 50% less likely to develop dementia compared to the least fit individuals. So, in summary, both cognitive activity and physical exercise play crucial roles in dementia prevention. So let's keep our minds and bodies active to promote that brain health.
Kris Harris:We're going to look a little bit into the brain-heart connection as well. What's good for the heart is good for the brain. Exercise benefits the cardiovascular health, ensuring adequate oxygen supply to the brain cells. Reduced inflammation and stress hormone levels further contribute to brain well-being. Let's explore a little bit more about this fascinating connection between exercise and the heart and the brain. Cardio exercise strengthens the heart and improves blood flow through the body, including your brain. This enhanced blood flow is particularly beneficial for the white matter in your brain, and white matter consists of nerve fibers that facilitate communication between different brain regions. By promoting healthy blood flow, exercise helps protect against vascular dementia, which can occur during times of reduced blood flow to the brain. What's good for the heart is good for the brain. As we talked about before, exercise increases blood flow to the brain, ensuring that it receives an adequate supply of oxygen and nutrients. This improved blood flow enhances cognitive function, including memory, attention and problem-solving abilities. Regular physical activity also reduces the risk of developing dementia, as we covered just a little bit ago.
Kris Harris:Reducing inflammation and stress hormones is again another key element here. Exercise has anti-inflammatory effects on the body. Chronic inflammation is associated with various health conditions, including cognitive decline. By reducing inflammation, exercise indirectly benefits brain health. Additionally, exercise helps lower levels of stress hormones, such as cortisol. High stress levels can negatively impact brain function, so managing stress through exercise is crucial. Engaging in regular exercise can lead to structural changes in the brain as well Increased cerebral cortex thickness the cerebral cortex is responsible for higher ordered functions like thinking, memory and language and improved white matter integrity. Stronger white matter connections enhance communication between the brain regions. These changes contribute to better cognitive performance and resilience against age-related decline. So, again, in summary, exercise not only benefits your physical health, but plays a vital role in maintaining optimal brain function. Our bodies and brains are intricately intertwined and as we lace up our sneakers and hit the gym, we're not merely sculpting our muscles, but we're nurturing our minds. So let's embrace the powerful relationship between the body and the brain, knowing that each step we take contributes to our cognitive vitality and overall quality of life.
Kris Harris:The impact of exercise on the brain health is multifaceted and different types of exercise yield varying benefits. Let's explore how various forms of exercise influence our cognitive function and overall brain well-being. Aerobic exercise or cardiovascular exercise Benefits include memory enhancement. Aerobic exercises like running, cycling and swimming improve memory and attention. These activities enhance the capacity of the heart, lungs and blood vessels to transport oxygen, benefiting brain health. An aerobic exercise boosts the number of blood vessels and synapses, increases brain volume and reduces age-related brain atrophy. Aim for at least 150 minutes of moderate intensity aerobic exercise per week For strength training or resistance exercise.
Kris Harris:Benefits include executive function improvement. Strength training enhances executive function, which includes skills like planning, decision-making and problem-solving. It also positively impacts memory. Includes strength training exercises using weights or resistance bands two to three times a week, and mind-body exercises like yoga, tai chi, pilates. Benefits include cognitive function improvement. Mind-body exercises enhance cognitive function by promoting mindfulness and reducing stress and anxiety. These practices encourage brain plasticity, creating new neural connections. Incorporate mind-body exercises into your routine for holistic well-being. Mind-body exercises integrate physical movement with mental awareness, fostering a deeper connection between body and mind. Here's some specific examples Yoga Yoga combines postures, breath control and meditation.
Kris Harris:It promotes flexibility, strength and relaxation. Some benefits include enhanced body awareness, reduced stress and anxiety and better posture and balance. Things to try are things like sun salutations, warrior poses and savasana. Another one is tai chi. Tai chi is a slow-flowing martial art that emphasizes balance, coordination and mindfulness. Benefits include enhanced focus and concentration, boosts energy and reduces tension and strengthens muscles and joints In Pilates.
Kris Harris:Pilates focuses on core strength, alignment and controlled movements. It combines physical exercises with mental concentration. Benefits include improved body awareness and posture, enhanced flexibility and stability, and it can also help reduce back pain. Things like the 100 roll-ups and leg circles are great Pilates exercises to try, enhance flexibility and stability and it can also help reduce back pain. Things like the hundred roll-ups and leg circles are great Pilates exercises to try. Also, qigong Qigong involves gentle movement, breath work and visualization. It aims to balance energy or qi within the body. Benefits are cultivating mindfulness and relaxation, supporting overall well-being and enhancing vitality and immune function.
Kris Harris:Meditation While not purely physical, meditation involves mental focus and awareness. Mindfulness meditation connects body sensations with breath. Benefits include reducing stress and anxiety, enhancing emotional regulation and improving attention and memory. Remember that mind-body exercises are more about just physical fitness. They nourish both the body and the soul. Try exploring these practices, finding what resonates with you and cultivate a harmonious connection between your physical and mental well-being. You could also try combining training like aerobics and strength. That has comprehensive effects. Combining aerobic and strength exercise provides a holistic approach to brain health. The synergy between these modalities enhances overall cognitive function. Recommended to integrate both aerobic and strength training for optimal results.
Kris Harris:The ideal exercise program will vary from person to person. Factors like age, fitness level and health considerations play a role. Listening to your body is vital. Pay attention to how different exercises make you feel and choose activities that resonate with you and align with your goals. Again, there's no one-size-fits-all answer. The best exercise for brain health depends on individual preferences, physical abilities and desired outcomes. Whether you're jogging, lifting weights, practicing yoga or dancing, remember that every movement contributes to your brain's vitality.
Kris Harris:As we close today's enlightening episode of the Corecast, let's reflect on the key insights that we've covered. Together, we've journeyed through the remarkable world of exercise and neurogenesis, understanding how workouts can literally give birth to new neurons, fostering a resilient brain. We've delved into the wonders of brain plasticity, learning that our brain structure and function are not fixed but can be shaped and enhanced through regular physical activity, much like clay in the hands of a skilled artist. Our exploration took us through the realm of mood-regulating neurotransmitters, where we discovered that exercise is more than just a physical endeavor it's a catalyst for chemical harmony, balancing the neurotransmitters that govern our emotions and moods. We confronted the challenges of cognitive decline and dementia prevention, finding hope in studies that link consistent exercise with a fortified mind capable of standing strong against the tides of time. And finally, we celebrated the dual role in exercise in bolstering both brain and heart health, recognizing that a healthy heart is not just the core of our physical being but also a vital contributor to cognitive vitality. From aerobic exercises that elevate our heart rate to strength training that builds our body and confidence, and the mindful movements of Pilates that connect our inner and outer cells, each form of exercise contributes uniquely to our holistic well-being.
Kris Harris:Thank you so much for tuning into the Kore Kast. May today's discussion inspire you to embrace the myriad benefits of exercise, not just for your body but for the intricate and beautiful relationship it nurtures with your brain. We journey through the fascinating pathways of how exercise enriches our mental tapestry and I hope you're leaving with actionable insights and a renewed motivation to engage in physical activity. Remember, it's not just about the body, it's about the harmony between the body and the brain. Until next time, keep moving, keep thinking and keep thriving. Stay tuned for next week's episode and don't forget your journey to wellness is a journey to your best self. If you're enjoying the core cast, please consider supporting our show by donating at the link in the description to help us with the work that we do behind the scenes to keep the core cast coming to you every week. We really appreciate it. Until next time, stay healthy and stay well.
