The classic theory says that no new cells can be created in our brains. We simply use the ones we’re born with, and if age or some other factor damages them and they die, we’re left with nothing to do – we’re headed for what medicine calls neurodegeneration. Research in recent years, however, comes with good news: the brain can continue to generate new cells, i.e. neurons, even at an advanced age, a process called neurogenesis.
The reason why researchers were and are interested in this phenomenon, its effectiveness, how we can stimulate and help the brain to produce new neurons is actually about the possibilities of improving memory loss with age and, above all, preventing dementia, including Alzheimer’s disease.
A brain contains about 100 billion neurons. We have most of them from the time when we spent time in the shelter of the mother’s womb. During the first years of childhood, neurons continued to form, and then neurogenesis decreased, but not completely, as was believed for a long time. The most active areas from this point of view are those related to learning, creating memories and emotions. One such structure is the hippocampus, represented by two symmetrical seahorse-shaped regions: one in the left hemisphere, one in the right. At this level, between 700 and 1,500 new neurons are created every day. Compared to 100 billion, it doesn’t seem like much, but there is still a difference between zero neurons and 700 neurons.
Starting from something already known, namely that movement improves mood, researchers from Harvard University sought to see if there is any connection between physical activity and the number or function of neurons. Previously, they had tried to stimulate neurogenesis in some mice whose brains were affected by neurodegeneration, something similar to Alzheimer’s. The experiment had failed: although the chemicals administered had stimulated the synthesis of new neurons, they quickly collapsed. This time, however, the mice were subjected to a new treatment: one that involved movement. The researchers did not give them medicine, but a treadmill. The results were amazing: not only did exercise stimulate neurogenesis, but it also caused an increase in a molecule called abrineurin (or neurotrophic factor, BDNF). This compound is a protein with an essential role in the health, functionality and longevity of neurons and therefore the brain. These experiments were followed by other research that confirmed the link between movement and neurogenesis.
According to the experts at Harvard, we have no other tool that can even match the effects of physical exercise on neurons. Between 120 and 150 minutes of exercise each week can do wonders not only for the brain, but also for the cardiovascular system, liver, muscle and bone tissue, lungs, skin and other organs. Of course, studies have also identified other factors correlated with a lower risk of Alzheimer’s. So sleep is an important factor: 7-8 hours of sleep a night in quiet, cool, and dark conditions can help clear Alzheimer’s-specific amyloid plaque and other toxins that can damage neurons. Better stress management also has a positive impact, as cortisol and other hormones that the body produces under stress have negative effects on memory and cognitive function.
Unlike other cells in the body, neurons feed not only on nutrients and oxygen, but also on ideas. The brain is the seat of thoughts, ideas and concepts. Reading, learning new things, exercises that require concentration and thinking, all these create new synapses, channels of communication between neurons. The wheel given to the lab mice helped them not only because it gave them a chance to move, but also because it took them out of the monotony. Any activity that excites us, arouses our curiosity, connects us with other people, with nature, any activity that takes us out of the state of physical and mental discomfort increases our chances of living harmoniously and aging beautifully.
Last but not least, diet plays an important role in brain development and neuron survival. A diet that limits and even excludes red meat and semi-prepared foods, fried products, ultra-processed foods, so-called soft drinks, alcoholic beverages, focusing on increasing the intake of fiber, unsaturated fats and phytonutrients, contributes essentially to maintaining mental health. The only natural sources of fiber are plants: whole grains, vegetables, fruits, legumes (beans, lentils, chickpeas, peas, lupine, soybeans, peanuts), oilseeds (walnuts, almonds, flax seeds, hemp, pumpkin, etc.) .). Fiber ensures the health of the intestinal microbiota, which, in turn, participates in the good communication between the gut and the brain established through the enteric nervous system. Plants are also sources of unsaturated fats and phytonutrients that protect cells from the action of various aggressive factors in the environment.
2023-10-01 14:11:32
#role #diet #exercise #survival #neurons
