Use it or lose it: Staying active protects the aging brain

International medical scientists have revealed intensively researched information that most health professionals knew all along. It is not surprising to learn that exhaustive hours and volumes of all-encompassing data proved obvious. The mind-body connection has never been clearer.

Studies have inconclusively pointed to the fact that staying in good physical shape with strong muscle control and limited fat stores may help preserve brain structure, boost memory, and improve the ability to think clearly and quickly. We knew that.

Subjects of a prominent research study underwent brain scans, tests to measure memory, sharpness, judgment and reasoning, and a speed-walk trial to assess cardiovascular fitness. More than 1,200 young adults were involved.

The investigators revealed those who moved faster and farther over a two-minute walking test performed better on thinking tests than those less fit. Stronger muscles resulted in healthier nerve fibers across the white matter portion of the brain. White matter is essential for high-quality neural communication and improved brain function. That fact alone is a solid reason to get your muscles moving.

As a result of better blood supply to the brain, nerve function is improved. Exercise decreases inflammation; likewise, this also is beneficial for brain cells.

The researchers all agreed the sooner and more consistently muscles are exercised, the greater the mental and cognitive function. Scientists have proven elderly couch potatoes can benefit from strengthening muscles. Physical exercise improves the cognitive function of older adults in many mental states.

Exercise is encouraged to enhance brain health and memory. Improved heart health is evident in those more physically active. People, young and old, improve cognitive ability by performing at least moderate-intensity aerobic exercise and resistance exercise on as many days as possible in the week.

Couple the vascular benefits with the fact that exercise reduces levels of the body’s stress hormones: adrenaline and cortisol. An excess of these two hormones in the brain affects memory and cognitive function.

The best time to move muscles and improve their strength is when you least feel like exercising. When physical motivation is low and lethargy is winning, your brain is struggling with stress hormones and a limited supply of fresh, new blood running through the white matter in your brain.

Walking is the most popular form of exercise for those over 50. Other medical findings have revealed that to enhance mental and cognitive ability, strength training needs to be included.

There are more muscles in the body than just the legs. Regularly challenging arm, chest and stomach muscles does more for brain health than a weekly stroll around the block.

Make discussing increasing physical activity with a health professional a priority. They are more aware of possible physical limitations. Compare the costs of a physical trainer with a life- and memory-threatening condition.

A gym membership is not required. A bag filled with water bottles or rocks becomes handy exercise equipment. Researchers from world-renowned universities don’t have to tell you what you already know: Use it or lose it.

Bobbie Randall is a registered, licensed dietitian. Email her at bobbierandallrd@gmail.com.