EXERCISE grows new brain cells....

Today's post: Tuesday, 7-22-2008

We’ve posted on this before & this news has been out for awhile.

But you might have missed this news elsewhere or not read our posts on it. And, it’s really important news to know.

Or, you might have not yet started doing regular exercise to get this benefit.

So, when I got a really good article on the subject today, I decided to include it for you here.

The article was in the Total Health Breakthrough email I got earlier today.

Here it is.: (I add some comments after it & also include 3 other ways to protect your brain.)

"This article appears courtesy of Early to Rise's Total Health Breakthroughs, offering alternative solutions for mind, body and soul. For a complimentary subscription,
visit http://www.totalhealthbreakthroughs.com"

“Why Stem Cell Research May Be Irrelevant

By Dharma Singh Khalsa, M.D.

I have great news to share!

Creating new brain cells was previously thought to be impossible in humans, but not any more. And you don't need to have an injection of stem cells into your brain to do it, either.

As you may know, stem cells are your body's basic building blocks, used for repair and growth. And when it comes to your brain, stem cells turn into new neurons or brain cells. These brainy stem cells then produce a chemical that protects other brain cells, even damaged ones, from deteriorating.

And recent research reveals that they can reverse memory loss, as well as help restore brain function in humans suffering from a wide range of diseases that impair memory, including Alzheimer's.1

So why then do I say that stem cell research is irrelevant?

Well, while it's been known that creating new brain cells (neurogenesis) was possible in animals such as rats, mice, and canaries, in an elegant new research study at Columbia University, Scott Small, M.D. unveiled the first proof that exercise creates new cells in the exact brain area that is affected by age-related memory loss.2

Previous research has shown that people who exercise do better on memory tests. And it's also true that, when you exercise, you experience an endorphin high and feel great. Moreover, you increase your brain's blood supply and create a compound called brain-derived neurotrophic factor, or BDNF, that induces nerve cells to grow, branch out, and make connections with one another -- all signs of an ageless brain.3

This groundbreaking study, however, explains specifically what exercise does within the brain. Exercise, it was revealed, targets a region of the brain within your memory center known as the dendate gyrus, which underlies age-related memory decline. Exercise increases blood flow to this all-important anatomical area and grows new brain cells. Exercise transforms stem cells into fully-grown, functional neurons right where they're needed most.4

And the best news? You don't have to run marathons or be an Olympic weight lifter to derive the benefits of developing higher levels of brain power. Here's all you need to do:5

Exercise at least three times a week.

Pick something you enjoy and stick with it. Perhaps you like tennis.
Hill training, brisk walking, cycling, or exercising on an elliptical trainer or treadmill are all fine provided they're done for 30 minutes or more.
Finally, don't forget about body-weight exercises or other resistance work, done in combination with your aerobic conditioning.

Exercise does more than build muscles and help prevent heart disease and keep you trim. This new science suggests that it also boosts your brain power -- and may offer help in the battle against Alzheimer's.

Best of Blessings,

Dr. Dharma

References

1. Cage, FH, Science, 287 (5457): 1433-1438, 2000.
2. Pereira A, et al. Proceedings of National Academy of Sciences, vol 14, no 13, March 27, 2007; 5638-5643.
3. Singh-Manoux A, et al. Am J Public Health, 2005; 95 (12): 2252-2258.
4. Van Pragg H, Gage FH, Nature Neuroscience,1999; 96(3): 266-270.
5. Friedland RP, et al. PNAS, 2001; 98(6): 3440-3445.

[Ed. Note: The author of seven best-selling books, Dharma Singh Khalsa, M.D., often referred to as Dr. Dharma, is America's # 1 Brain Longevity Specialist. To be part of his on-line community, receive his free newsletter, The Healing Minute, and claim a free e-book go to www.drdharma.com. You may ask him a question at info@drdharma.com.]”

X* X* X* X* X*

Dr Khalsa also wrote a book called, Brain Longevity, that is well worth reading.

Exercise also: increases blood flow to your brain; helps prevent cardiovascular disease that would otherwise reduce blood flow to your brain; it releases neurotransmitters that help you to feel good & be proactive; it reduces stress neurotransmitters; it tends to make you more proactive and skilled at real world problem solving; & it helps enable you to persist and make an extra effort in the face of difficulty.

That exercise grows new brain cells and prevents you from having your brain’s memory centers shrink enough that it likely helps to prevent “senior moments’ and age related mental decline by doing so in addition, is a HUGE reason by itself to be sure to get some regular exercise each week.

Separate research reported recently found that this effect may not entirely prevent Alzheimer’s disease as that may be a separate problem that can cause your brain to malfunction even if you’ve exercised enough to prevent your brain from shrinking. To some degree, Alzheimer’s damages your brain nerves even if you still have enough of them otherwise.

However, there ARE three other things you can do that DO look capable of preventing Alzheimer’s disease if you do all 3. And, a particular kind of exercise DOES help do the third one.

1. Take the supplement turmeric or take curcumin supplements.

“Curcumin, the pungent yellow spice found in both turmeric and curry powders, blocks a key biological pathway needed for development of melanoma and other cancers...." according to research released in July three years ago.

It seems that people who eat a lot of curried foods virtually never get Alzheimer’s disease.

Apparently, curcumin, the active ingredient in curry that has the yellow color, either prevents the inflammatory response referred to in the cancer study which may prevent the formation of the amyloid that that triggers Alzheimer’s or it allows your body’s immune system to clean out the amyloid from your brain nerves. Curcumin may even do both of these things.

2. Learning a variety of new things and staying continuously mentally active has been shown to also grow new brain cells AND to increase their interaction and keep these functions going.

It’s recently been found that socializing regularly with people you know or meeting new people actually has this effect on your brain. So does solving cross word puzzles or chess problems. And so does learning a new language

This effect plus the extra pathways & nerves it creates have been found to preserve your ability to think and remember in the presence of enough amyloid plaques you would otherwise have developed Alzheimer’s symptoms from those amyloid plaques.

It may also help to know a lot of varied information well to create this effect. People who speak more than one language hardly ever get Alzheimer’s disease.

3. The amyloid plaque formation that causes Alzheimer’s may be caused in part or speeded up a lot by blood sugar levels that are too high.

You can prevent this from happening by periodically getting your fasting glucose and HBA1C levels checked to know for sure if you are doing enough to prevent YOUR blood sugar levels from getting too high.

Eating right; taking some supplements such as chromium polynicotinate and alpha lipoic acid; AND ( & most effective) being sure to get in strength training or interval cardio sessions several times a week, will help prevent high blood sugar readings or bring down high ones safely. And, they each have other powerful health benefits.

Lastly, eating right for keeping your blood sugar down works best when it includes eliminating high fructose corn syrup from your food and drink; eliminating or almost eliminating refined grain foods; eating foods with sugar occasionally only instead of several times a day; AND eating plenty of nonstarchy vegetables.

And, in addition helping prevent Alzheimer’s disease, these same steps will help prevent type II diabetes; heart disease; & other health problems. Best of all, they each help prevent you from getting fat or help you lose any excess fat you may have gained.