functionality within the brain. 12 There are also racial differences regarding the aging of the brain. This study found that eighty-year-olds living in the com-munity, blacks appeared to have higher microstructural integrity of gray matter as compared to whites. Because of the higher microstructural integrity, diffu-sion is decreased which contributes to more brain damage. 13 Peripheral muscles and the brain are intimately related. When you exercise muscles, they affect the brain. Physical exercise is crucial for muscle and brain to function optimally. 14 Also, different intensities of exercise affect different areas, the motor cortex is activated during all intensities, while the cerebel-lum is activated by low intensity exer-cises. 15 Different types of exercise such as eccentric and concentric muscle con-tractions induced different patterns of cortical activity respectively. This may be due to a higher level of cognitive demand for motor tasks of a higher degree of difficulty such as that re-quired of eccentric contractions versus concentric contractions. 16 Aging sub-jects exercising for 12 weeks/3/week on a stationary bike, compared to standard physical activity causes changes to oc-cur in the motor cortex related to the leg muscle area of the bikers. This shows that structural decline in the aging can be reversed. 17 Acute vigorous aerobic exercise improves pre-cortex and cognition and can last up to 2 hours. 18 Any regular exercise you do will positively affect the aging brain. There is strong evidence to support that physical exercise benefits cognitive function during aging. 19 A 12-week program of moderate in-tensity, progressive treadmill walking, four times per week for 30 minutes, improved both cerebral blood flow and cognitive performance in older adults with and without cognitive impair-ment. 20, 21 Aging affects gait and interlimb co-ordination and an aspect of this is re-lated to the motor cortex. However, the motor and sensory cortex areas are the most plastic, hence movement-rich activities such as dancing, gymnastics, walking and singing, or dual-task activ-ities would be the preferred ways to positively activate gait and interlimb coordination. 22, 23 The corticospinal www.Cndoctor.ca Peripheral muscles and the brain are intimately related. When you exercise muscles, they affect the brain. tract is the main gateway from the cortex, through the brain, into the spinal cord and to muscles. In its pas-sage through the brain, there are inter neural signals to all parts of the brain. The signals to brain areas initiate co-ordination, strength, balance, posture and gait. Some aspects of plasticity also occur along the corticospinal tract during strength training, but the strength gains are related to motor learning skills. 24 Walking on uneven and unaccus-tomed routes will also activate the primary sensorimotor area, prefrontal area, temporal lobe, and especially the hippocampus in the aging female. 25 Physical exercise/movement activates the hippocampus and this repeated activation causes neuromodulation which is critical for the beneficial ef-fects of exercise on the brain, 26 and aerobic exercise causes neurogenesis in the hippocampus. 27 As the brain ages, there is a decrease of approximately 30% in global cere-bral blood flow from midlife to older age and weight gain effectively causes more of a decrease of blood flow. With decreased blood flow to the brain, limited nutrients will be available, the brain will shrink and more degenera-tive changes will occur. Add to this scenario, lack of exercise or activity and you are heading down the wrong road. Therefore, one should take re-sponsibility for your health and life-style choices. Don't think it's too late for seniors to benefit from physical activity/exercise. Physical activity can help people with mental/physical health, medical and neurodegenerative diseases. 28 The longer you exercise for, the bet-ter, and be sure to engage in exercise of different modes, intensities, aerobic, strength or dancing. These factors will lead to the greatest benefits on brain health. 29 Better diets which include vegetables, fruit, whole grains, nuts, dairy, and fish, caused larger brain volumes. 30 Good diets help muscles to regenerate with exercise and the muscles then stimulate the brain to improve its’ function. Di-etary supplements such as omega 3, B vitamins and antioxidants will all ben-efit the muscles and the brain. 31 Blood flow restriction training can assist to strengthen the muscles, and thus the brain. A natural supplement to keep an eye on is Taurine. Taurine is a sul-phur-containing amino acid and demonstrates extensive physiological activities within the body, including beneficial effects against different neu-rological disorders such as neurode-generative diseases, stroke, epilepsy, diabetic neuropathy, protection against muscle injuries and inflammation. 32,33 DIET SUMMARY Exercise is life. Exercise contributes to the stimulation of over 80% of the cortex. Think of physical activity or exercise as using the neurons in the brain as scaffoldings. The more exer-cise we do, the more used, stronger, and flexible the scaffoldings, and there-fore the more functional the brain be-comes. Because exercise should target all areas of the brain, your program should include aerobic, resisted/power exercises, balance, agility, and plyomet-rics and should be always progressing with moderate-challenging intensity. Exercise should be a lifestyle activity and done a minimum of four times per week. Additionally, a good diet and supplements will benefit the body and brain and enhance the effects of exer-cise. For the list of references, please visit cndoctor.ca/yourbrainonexercise November/December 2021 Chiropractic and Naturopathic Doctor 15
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