By Chris Taleghani, M.D.
(originally published in the March 13, 2013, issue of the Currey Ingram Academy Lower School newsletter)

Occasionally, questions arise at Currey Ingram surrounding the reasons that students are expected to participate in daily physical activity during recess and PE.  Exercise can help your brain in multiple ways - everything from treating depression to improving memory. The brain has this amazing ability to remodel and rewire its communication system among neurons so we can learn. Exercise increases levels of brain-derived neurotrophic factor (BDNF).  BDNF is a compound found naturally in the brain that boosts instant messaging in the brain and supports the growth and survival of brain neurons (or brain cells). When you are engaged in heart-pumping activity, you are pumping up BDNF levels which means you are also pumping up your brain power, learning ability and memory.  Exercise leads to the release of certain neurotransmitters in the brain that alleviate pain, both physical and mental.  Exercise exerts its effects on the brain through several mechanisms, including neurogenesis, mood enhancement and endorphin release.

 

Studies have shown that physically active people recover from mild depression more quickly, and physical activity is directly linked with good mental health as people age. While depression is related to low levels of certain neurotransmitters like serotonin and norepinephrine, exercise increases concentrations of these neurotransmitters by stimulating the sympathetic nervous system (often termed the fight or flight response).  Exercise stimulates the release of endorphins within approximately 30 minutes from the start of activity. These endorphins then help to minimize the discomfort of exercise and are even associated with a feeling of euphoria. 

 

Our brain weighs just three pounds or so, and even though this is just a fraction of overall body weight, it uses 20 percent of our daily calorie intake. A brain-healthy diet is essential for learning, memory and healthy moods.

 

Brain cells use glucose to fuel cellular activities, and this energy comes from the foods we eat while traveling through our bloodstream to neurons.  Glucose is the only fuel normally used by brain cells. Since neurons cannot store glucose, they depend on the bloodstream to deliver a constant supply.

 

Glucose is obtained from carbohydrates: the starches and sugars you eat in the form of grains and legumes, fruits and vegetables. (Remember, the only animal foods containing a significant amount of carbohydrates are dairy products.) Too much sugar or refined carbohydrates (those foods which have been processed by machinery and stripped of the bran and germ, such as white pastas and breads) at one time can actually deprive your brain of glucose – depleting its energy supply and compromising your brain's power to concentrate, remember and learn. Mental activity requires a lot of energy.

 

Studies have concluded that the quality of the foods and how much food is consumed over a person’s lifetime can affect the structure and function of the brain in many cases.  Research suggests that in addition to glucose, three different types of chemicals and nutrients have a positive effect on the brain.

 

 

In closing, there is a great deal patients can do that can have beneficial effects on health. In particular, diet and exercise can have profound effects not only on brain health but also mental health functioning.  Thus, participation in daily activity at recess has more than social benefits; it can also greatly benefit learning and mood.

 

Dr. Chris Taleghani, local neurosurgeon, practices medicine at Cumberland Brain & Spine.   

 

Reference:

* Source of this nutrient research information from Gary Wenk, professor of neuroscience, and author of the Your Brain on Food blog at Psychology Today.