To quote one of my mentors, "Aging is just another term for brain degeneration."
Just so we are clear what I mean when I say 'Brain Degeneration' is a decline in brain health. A decline in brain health may be the cause of anemia, dysglycemia, infection, fungal overgrowth, dysbiosis, hormone imbalance, liver detoxification, environmental pollutant exposure, autoimmunity, gastrointestinal permeability, poor blood flow and compromised neurotransmitter activity.
Now for the encouraging side of this article, how to support brain health and optimal health. First and foremost, if you have any questions or hesitations about any part of this article contact our office and ask the question. The dumbest question is the one you do not ask.
One of the most basic solutions to support optimal brain health is exercise! I am NOT recommending go join a gym or workout for 5 days a week for multiple hours a day. NO NO NO!!!
If you are currently on a work out program or have not worked out for a while you will want to start out at 50-60% of your Maximum Heart Rate (MHR). How do you determine your MHR you ask? That's easy:
220 - [age] = MHR
The duration of high-intensity workout is much lower compared to an endurance workout routine. A 3-minute workout routine will produce phenomenal results for increasing blood flow to the brain. By increasing blood to the brain you are doing ALL of the following:
- Increasing anti-inflammatory hormones
- Increasing anti-inflammatory hormones
- Stimulating endothelial-Nitric Oxide Synthase (NOS)
- Stimulating neuronal - NOS
- Diminishing induced - NOS
- Increasing lymphatic drainage
- Decreasing the level of cortisol
- Increase Growth Hormone
- Increase Opioid Release which supports regulatory T-cells
- Improve Insulin Receptor Sensitivity
- Improve immunity
- Increases heart health
- Minimizes normal stress response
- Improve Serotonin --> improves mood
- Improves Dopamine --> improves focus and motivation
- Reduce oxidative stress / inflammation
- Supports nerve growth
- Improve neuronal synapse and communication between neurons
Exercise and High Glucose Issues (Insulin Resistance &/or Diabetics)
Even exercise as little as a 20 minute walk of moderate intensity can improve insulin resistance. However, the more intense the exercise, the greater the impact on insulin receptor signaling. Many patients will see minimal change in their blood glucose levels from only doing mild-to-moderate exercise. These people will need to increase their intensity to notice significant changes in blood glucose control.
Exercise Intensity Levels
Light
Max. Heart Rate (MHR) is 40% - 55% of MHR.
This level does not induce sweating unless it is a hot, humid day. No noticeable changes in breathing.
Moderate
MHR is 55% - 69%.
Sweating after 10 minutes. Breathing becomes deeper and more frequent. You can carry on a conversation but not sing.
High
MHR is 70% or greater.
Will break a sweat after 3-5 minutes. Breathing is deep and rapid. You can only talk in short phrases.
What Kind of Exercise(s):
Sprints
Push-ups
Mountain climbers
Squats (w/ weight or without)
Here are just a few ideas to get you thinking in the right direction. Of course, being a chiropractor, you have to workout in your level of comfort and stability. If you notice that your muscles are tighter on one side of your body versus the other, you have a chiropractic problem that should be addressed by a chiropractor. Muscles should not hurt when you push on them. This is another discussion for another time.
If you need more ideas on exercise routines, I encourage you to go to www.workoutlabs.com. This is a great website for quick routines that will increase your MHR.
Conclusion:
Do you have cold hands and/or feet? Have you noticed a decline in cognition in the last 5 years? What about the three questions I asked in the beginning of this article? Do you remember the questions? You are only as healthy as your brain is.
Exercising at a high-intensity level will increase blood flow and fire neurons from ear to ear. This will improve insulin receptor sensitivity, quantity of anti-inflammatory promoters, and support neuronal cell growth. Exercise plus healthy diet will result in extraordinary results. Please remember this one critical fact regarding brain health. If you do not use it, you lose it!
The brain needs three things to survive:
1. Stimulation
2. Oxygen
3. Glucose (blood sugar)
I hope you have enjoyed this article. For more information on this topic or want to discuss the best workout routine for you, please contact our office.
