Brain Health Network: Can Resistance Training Help You To Stay Sharper For Longer?

Resistance training can often be thought of as a form of exercise for the “young”. The well-versed gym-goers. In reality, many individuals either start or return to resistance training in their 40s, 50s and 60s when their body and brain health are needing it most. Resistance training is the umbrella term for any exercise whereby your muscles contract against an external force, for example and more specifically, strength training such as lifting weights. New research is now emerging, suggesting that this type of exercise might be one of the simplest yet most powerful ways to protect our brain health in the long run.

As we age, around the age of 30, the hippocampus deep within the brain and responsible for memory consolidation, spatial navigation and neurogenesis, starts to decline. It is at this point that we begin to dip into our cognitive reserve to protect and preserve our brain health, while quietly and simultaneously experiencing muscle loss (sarcopenia) and bone density loss (osteopenia) at a rate of 1% every year.

The British Journal of Sports Medicine published a recent study, tracking almost 150,000 people over three decades. It found a clear and consistent pattern. Those who participated in strength training, between 90-120 minutes a week, had lowered their risk of dying. What’s more, is that there appeared to be no further gain beyond two hours of exercise. Between 90 to 120 minutes a week was found to be associated with a 19% lower risk from cardiovascular disease and a 27% lower risk from neurological disease. The strongest statistic came from combining both strength training and aerobic activity such as swimming, jogging or embracing a brisk walk. Together, these reduced the risk of premature death by up to 58%.

When we break down the process of resistance training, these statistics make more sense. During this type of exercise there is a trigger system, releasing vital growth factors into the blood. This works to improve blood flow, lower the biomarkers of inflammation that have the power to damage the ageing brain, while helping to preserve the brain’s structure, where planning and decision-making happen.

Dr. Tommy Wood, neuroscientist, associate professor and researcher, having studied biochemistry at the University of Cambridge, and later receiving his medical degree from the University of Oxford, explains that IGF-1, a hormone released during resistance training, works to support the brain’s white matter – the communication network of the brain that underpins decision making and processing speed. This hormone then travels to the brain, promoting the survival of nerve cells while fostering new connections, known as neuroplasticity.

Another hormone released, known as BDNF, a neuroprotector, acts like a fertiliser for new brain cells and is central to memory, learning and mood. As we age, levels of BDNF naturally decline, leading to neurodegeneration and the possibility of dementia and Alzheimer’s disease. Resistance training is one of the most effective ways to raise BDNF. As the muscles workout, chemical messengers (hormones) are sent to the brain prompting it to produce more BDNF.

Think of resistance training as compound interest. For every investment you’re making, you’re not only getting stronger and fitter, but you’re also building cognitive reserve. Aim for 2-3 sessions a week focussing on all major muscle groups and progressive overload – gradually increasing the level of difficulty. With committed consistency at this level, chronic illnesses including high blood pressure and diabetes are kept firmly at arm’s length, while metabolism, bone health and cellular health are all supported. Resistance training has even been found to reserve, or at least slow down ageing by ultimately extending our life span.

Although being a gym-goer does allow for you to progress with weights more easily, you don’t have to be a gym member. Weight training can be done at home with small weights, resistance bands or even everyday items, such as a bag of flour or filled water bottles. Alternatively, you can simply begin by working against your own body weight. Not only will this allow for muscle and bone to strengthen, but it will work to support long-term brain health as we move into later life.

For more information on exercise and the different forms of exercise that also benefit brain health, visit our website.

Rich, indulgent and the perfect sweet treat. Chocolate isn’t just delicious. It is also a powerful brain booster.

Chocolate comes in three entwining forms. Cacao, cocoa and the type of chocolate that we look for in a shop - a sweet, creamy chocolate bar providing that instant hit of sugar.

Cacao refers to the raw material: the cacao beans that are harvested from the cacao tree. Cocoa is then created after these beans are finely ground into a powder and roasted, and finally chocolate is made when we combine sugar, milk, cocoa butter and cacao powder. Despite an ‘unhealthy’ reputation, both cocoa and chocolate contain numerous substances including flavonoids, a type of antioxidant that has been shown to have beneficial effects on the brain while helping to protect against age-related cognitive decline.

One research study found that both acute and chronic cocoa intake increased cerebral blood flow to the brain, and there seemed to be an overall better cognitive performance over long periods of consumption. Cocoa aids in cerebral blood flow by promoting the production of nitric oxide which aids the dilation of blood vessels – this allows more blood to flow through to the brain. Healthy blood flow is imperative as it ensures that the brain receives a good supply of oxygen and nutrients, while also encouraging the development of new neural pathways and synaptic plasticity. Increased perfusion of the brain helps to optimise brain performance and reduces the risk of cognitive decline.

If you can, always opt for dark chocolate over white or milk. Those who consume dark chocolate have a higher intake of flavonoids simply because dark chocolate contains less sugar and milk with much more cacao. Incrementally, this helps to improve memory, attention and overall cognitive well being. In addition, there is the added benefit of chocolate being a mood enhancer. Chocolate contains compounds that are known to promote feelings of happiness and it does these by stimulating the release of endorphins and other neurotransmitters in the brain to create that sense of relaxation. In turn, this reduces stress by limiting the production of a stress hormone called cortisol which can lead to brain inflammation if chronic stress is experienced.

Despite common opinion, chocolate isn’t just a delicious indulgence; it’s also a powerful brain booster. From improving cognitive function to reducing stress and enhancing mood by improving blood flow, chocolate offers a wide range of benefits for the brain.

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