Exercise can increase the Brain neroprotective assembly and mental health

 It is well established that exercise is critical for a healthy human body, but it has also provided unique benefits to the vascular and cellular systems that are necessary for a healthy brain. While exercise benefits have been measured in humans of all ages, preclinical models have provided us the systematic opportunity to measure the mechanisms by which exercise protects and supports the brain. In the past twenty-five years, rodent models have established that greater levels of physical activity (eg., voluntary access to a running wheel; or, consistent access to a treadmill with scheduled sessions) elevate neurotrophic factors in the hippocampal and cortical sites, which stimulating and maintains neurotransmission to all areas of the brain. Greater levels of physical occupation facilitate proliferation, maturation, and survival of the dentate gyrus cells, which is necessary for adult hippocampal neurogenesis. Rodent studies are invaluable in this respect, because they demonstrate how an 'active lifestyle' can ameliorate some of the age-related changes in the brain, including the loss of adult neurogenesis.

The potential benefits of exercise are notable, with its indirect effect on brain health showing substantial implications. The protective health benefits of exercise are neurological in nature and are not based solely on the cessation of neurotoxic processes, but also incorporate promoting neurotrophic pathways and neurogenesis in the hippocampus. For example, voluntary wheel running was associated with an increase level of tight-junction proteins localized with the blood-brain barrier with subsequent effects of protecting the brain from inflammatory molecules that are circulating in blood, which could lead to neurotoxicity, inflammation, or neurodegeneration.

  Moreover, running was reported to have reduced microglial activation, which could lead to lower levels of cytokines in the hippocampus of older mice, indicating another potential effect of exercise may be protection of the neurovascular unit, and thus protecting the brain from injury. Physical activity is important to a healthy lifestyle and offers the health benefits of improving cardiovascular, immune, and metabolic function. 

Additional advantages of doing the exercise regularly.

Neurotropic factors :Researchers are investigating how exercise alters the brain's internal environment, including alterations in mood. Single and short-duration high-intensity bouts of exercise and longer duration consistent moderate activity improve neurotrophic factors circulating neurotrophic factors and reasoning capabilities over the lifetime of an individual. For example, there was a report of increased serum BDNF levels immediately after a session of high-intensity cycling exercise post, group of young adults.

Protective stimulants: Research involving both animals and humans indicates that many of the protective benefits we gain from exercise are linked to increases in neurotrophic factors, both in the brain and throughout the body. Studies have shown that higher levels of these neurotrophic factors are associated with both short bursts of high-intensity exercise and longer sessions of aerobic activity. For instance, in healthy young adults, levels of BDNF in the blood were found to rise during intense anaerobic cycling sessions, particularly when lactate levels were elevated, but not during lighter workloads. On the other hand, BDNF levels in plasma increased during moderate-intensity endurance activities, like a 4-hour rowing session at a workload just below the lactate threshold. Additionally, various studies have demonstrated that both intense exercise and regular moderate aerobic workouts boost serum levels of BDNF and IGF-1, which in turn can enhance certain aspects of memory and cognitive function in younger individuals.

Aging mechanisms: The combined insights from both human and preclinical studies paint a fascinating picture of how staying active can help counteract many of the brain-related declines that come with getting older. Interestingly, various exercise routines—whether they're high-intensity or more moderate—seem to offer similar benefits for both animals and humans. This gives us valuable clues about the mechanisms that enable physical activity to bolster brain health over time. It's important to highlight that this review only begins to explore the potential benefits of exercise, particularly regular aerobic workouts, in fostering positive changes in the hippocampus. 

 Boost mental health: In addition to reducing the harmful effects of chronic stress on both mind and body, regular exercise can significantly enhance mental well-being. Many experts argue that consistent physical activity can be just as effective in treating anxiety and mood disorders as traditional antidepressants. 

 Early evidence indicates that people who stay active tend to experience lower levels of anxiety and depression compared to those who are more sedentary. However, there hasn't been much research into why this happens. To uncover how exercise might contribute to better mental health, some researchers are investigating the connections between physical activity and brain chemicals linked to stress, anxiety, and depression. One theory suggests that exercising prompts the release of dopamine and serotonin, which can help lift our spirits. 

 Neurogenesis: The process of generating new neurons, can actually happen even after our early development stages. This raises an interesting question: can physical exercise really boost neurogenesis and improve brain health, just like it does for other organ systems? Some studies have already shown that physical activity can trigger adult hippocampal neurogenesis (AHN), which is linked to restoring cognitive functions, enhancing synaptic plasticity, and promoting angiogenesis. A comprehensive meta-analysis revealed that engaging in 45 to 60 minutes of moderate-intensity exercise can significantly enhance cognitive functions in people over 50. With these insights into neurogenesis and the cognitive benefits of exercise, it seems plausible that physical activity could indeed encourage hippocampal neurogenesis. Research by Llorens-Martín and colleagues discovered that thousands of immature neurons, marked by doublecortin (DCX+), related to neurogenesis can still be found in the human dentate gyrus (DG) even into our 80s. While the number of these DCX+ neurons does decline with age, the decrease is notably more pronounced in individuals with Alzheimer’s disease. Additionally, another study found that mammalian embryonic Hopx+ precursors can persist beyond early development, existing as quiescent Hopx+ radial glial-like neural progenitors during the early postnatal period, and later as Hopx+ adult dentate neural progenitors. 

 Meditation : Meditation is all about honing your focus on something specific—whether that’s your breath, a candle, or even a mantra. The aim here is to train your mind to be more aware, present, and calm. With regular meditation, you can boost your attention, memory, and other cognitive skills. A fascinating study conducted in Boston found that consistent meditation actually led to an increase in the size of participants' brains, particularly in the cerebral cortex. This part of the brain is crucial for mental functions like learning, focusing, and recalling information. Regular meditation enhances blood circulation to the brain and improves the vascular network in the cerebral cortex, which in turn strengthens our memory capacity. Now, let’s talk about exercise. It turns out that physical activity can also increase the size of certain brain areas linked to cognitive functions such as memory, task management, coordination, planning, and inhibition—specifically in the anterior cingulate cortex and the supplementary motor area. This increase in size is significant because brain white matter seems to operate independently from the brain’s more developed regions. Essentially, the enhanced white matter allows for faster and more efficient processing, and when you exercise, the increased oxygen flow translates to better blood circulation in those developed areas of the brain.

 Conclusion : We've discovered that the brain has this amazing ability to create new neurons. This remarkable process is thanks to neuroplasticity, which allows the brain to constantly reorganize and rebuild itself. As we learn, grow, and pick up new skills, our brain forms new connections and circuits. Once we master a skill, these circuits become linked through connections known as synapses. And if we keep practicing that skill, the connections between the neurons get even stronger.