Exercise and Healthy Brain

How often do you walk into a room and forget why? How often do you get fatigued while driving or reading a book? What about thinking or problem solving after eating? Have you ever wondered why some people can read for hours on end and you get tired after just a few minutes? Brain fog and endurance are a critical part of aging.

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

Example: A 40 year old female wants to start a high-intensity workout routine. Her maximum heart rate would be 180. [220 - 40 = 180] I recommend she start out at 50% of her MHR which would be 90 heart beats per minute. After 1 or 2 weeks of this workout routine, move up to 135 bpm. After another week or two, try to progress to the 180 bpm.

How Long Do I Workout?

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.

Balance: A Good Place to Stay

Keep yourself balanced!

How do you know what you are doing in your daily life is the right thing for you? Are you getting enough exercise? Are you eating the right diet? How do you know?

Since I started working I have had people asking me over and over, what should I eat to stay healthy? How many miles should I walk/jog/run to stay fit? On and on. My answer is simple let me check you out!

I have told patients in my 3 years of practice not to exercise more than 20 minutes at a time. Has your jaw dropped yet? I have told patients that they should not eat salads. It all depends on their bodies status. For people with an unstable sacro-iliac joint (tailbone region) they should avoid activities that involve impact including intercourse. This is the real deal for some people. No one thinks that it can happen to them but keep an open mind health costs are going up while health status across the country is declining. As I have said in multiple newsletters, “YOU HAVE THE POWER TO STAY HEALTHY!”

Healthy Habits for Life:

Below is a simplified list that you can start using to protect you and your loved ones.

What to Avoid or Restrict

1. Hydrogenated and partially hydrogenated fats and oils. The process used to make these oils, makes liquid oils more solid. This destroys the nutritional value of the oil and results in the formation of what is called CIS - and trans-fatty acids that become oxidized when exposed to heat and can clog the arteries leading to atherosclerosis and Cardiovascular disease. Use sesame oil, olive oil or coconut oil when cooking. These oils help minimize inflammation.
   
   
2. Processed foods usually contain undesirable chemicals and additives, which may increase the free radical activity, putting extra demand on antioxidant and detoxification systems in the body. If the processing takes heat, then many natural enzymes and vitamins in the food are destroyed.
   
   
3. REFINED CARBOHYDRATES a.k.a. SUGARS. Sugars will affect the blood sugar stability and off-set male and female hormones, shifting the body to produce more fat, and cause weight gain. These compounds, among other negative health effects, are also known to lower the immune response and increase the risk for yeast growth.
   
   
4. Limit or avoid carbonated soft drinks and sodas. These may have a negative effect on the stomach pH balance due to formation of carbonic acid (H2CO3). Soft drinks with high fructose levels can also alter metabolism causing it to run slower. We recommend drinking soft drinks made outside the U.S. such as the Coca-Cola made in Mexico that uses real cane sugar. Or one of my personal favorites is Blood Orange soda which is made in France or Italy. We still highly recommend drinking water. No additives or food coloring added.

Healthy Exercise Routines

Exercise is vital for a healthy body. Physical activity whether it is four miles or around the block is better than nothing. I also recommend for every person to change up their routine weekly. It is best if you can do aerobic and anaerobic routines, static and dynamic movements.

Start slow and gradually increase the pace/intensity in each session without stressing your system. Do NOT over train! Heavy exercise can trigger the formation of free radicals, increase inflammation, and cause other stresses on the body, which in turn can adversely affect the adrenal response and sugar balance. Avoid over training by reducing the intensity of physical activity and giving you enough recovery time between workouts. If you do not know what a good workout routine is for you ask our staff and we will be happy to assist you.

The last tidbit of information that is an understatement  is breathing exercises such as meditation or yoga. Best time to practice these techniques is in the morning, in an open environment preferably outdoors. Breathing exercises help oxygenate the tissues at an optimum level. Deep breathing exercises help maintain healthy blood oxygenation.

For more healthy tips and recommendations schedule an appointment with Dr. Pauline or Dr. Weber to find out what you can do.