Many studies have focused on benefits of exercise on the brain … To the point of highlighting assets that we did not even suspect!
Does sport make you smart?
What has upset the way of thinking is a major discovery: that of the “brain plasticity“. Until then, it was thought that the brain developed from birth to early adulthood (around 20-25 years old) before slowly declining. Then it was understood that the nervous system might produce new synapses (areas of contact between nerve cells) and new neurons; we speak of neurogenesis. Since then, many studies have shown that physical activity stimulates this neurogenesis. Some examples :
– work carried out on mice has shown that when it runs in a wheel, new nerve cells are formed at the same time as a molecule, BDNF – called “brain-derived neurotrophic factor” -, which is involved in the formation of neuronal circuits and plays a central role in synaptic plasticity, in particular in the production of new neurons1.
– Several studies carried out among adolescents have made it possible to correlate the practice of sport and the impact on performance in languages, mathematics and science.
– a study conducted on adults aged 55 to 80 showed that those who practiced regular sports had a more developed hippocampus2. Memory performances were increased by the practice of sport.
As to whether sport makes you smart, the answer is not obvious. Because if the practice of the sport does not bring new knowledge, this one makes it possible to improve its intellectual predispositions.
Why is sport good for the brain?
Exercising is good for the brain ? A priori this does not flow from source. And yet, like any other muscle in the human body, physical activity is a great ally to keep a brain in top shape:
- During exercise, blood flow to the brain increases, which improves oxygenation of neurons and optimizes our ability to think.
- Sport promotes the production of BDNF (for brain-derived neurotrophic factor) a molecule that promotes the production of new neurons and stimulates existing neurons.
- By triggering neurogenesis in the hippocampus, sport stimulates memory.
- Doing physical exercise is excellent for your health, especially for your mental health, since it acts like an antidepressant and anti-stress.
- Sport improves sleep because physical activity will stimulate the secretion of dopamine and endorphins promoting quality sleep.
How often should you exercise to maintain your brain?
Opinions differ on the ideal frequency to maintain the proper functioning of the brain. Some studies suggest that you should practice a sporting activity at least once a week. According to a recent report, it doesn’t matter what sport you practice, what matters is to practice a physical activity. “for at least 52 hours over a period of approximately six months”3. “It’s encouraging because it means you don’t necessarily need an hour a daynotes Joyce Gomes-Osman, lead author of the study, quoted by the Live Science website. If you exercise a few days a week and you start accumulating those ‘points’, and you do it for several months and you get to 52 hours, we observe that it improves mental alertness, the attention, reasoning and analytical skills and self-esteem”.
What emerges is that the more sports we practice, the more gray matter there is in both the striatum (region that regulates motivation and is involved in decision-making) and both in the prefrontal cortex (executive functions and control of emotions); This is what has been shown by a study carried out on twins4.
To read.
1. “Voluntary Running Triggers VGF-Mediated Oligodendrogenesis to Prolong the Lifespan of Snf2h-Null Ataxic Mice”PubMed.
2. “Physical Activity, Brain Volume, and Dementia Risk: The Framingham Study”PubMed.
3. “Exercise for cognitive brain health in aging“, by researchers at the University of Miami School of Medicine, published in the scientific journal Neurology Clinical Practice.
4. “Physical activity, fitness, glucose homeostasis, and brain morphology in twins“, published in the journal Medicine & Science in Sports & Exercise.
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How to gently stimulate your brain?
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8 tips to nourish your brain
