I recently finished reading Spark: The Revolutionary New Science of Exercise and the Brain, a book that explains the connection between exercise and the brain and The Ultra Mind Solution, which discusses how we can fix our brains with nutrition.
Both books discuss depression, anxiety and stress, which may be of interest to some people on here. I have summarised what I learnt in Spark below and I will post my notes for the Ultra Mind Solution later on.
Spark: The Revolutionary New Science of Exercise and the Brain
John J. Ratey
Book Notes
Neurotransmitters
• The brain and central nervous system are made up of billions of cells called neurons. Neurotransmitters are the chemical messengers that carry information between neurons.
• Exercise helps produce and balance neurotransmitters.
• The major neurotransmitters Ratey discusses are: serotonin, dopamine, norepinephrine, acetylcholine and GABA.
• There are two types of neurotransmitters: excitatory and inhibitory.
• Excitatory neurotransmitters including dopamine, norepinephrine and epinephrine stimulate the brain and inhibitory transmitters calm the brain and help create balance.
Exercise and Learning
• Ratey discusses a school in Naperville, that introduced a comprehensive physical education program. Since introducing the program, the students' general health improved but the students also showed significant improvements in academic performance and reduction in behavioural problems.
• Brain derived neurotrophic factor (BDNF) is a protein found in the brain and central nervous system. Ratey dubs it as a 'super fertilizer for the brain.' BDNF promotes growth of neurons required for learning and also stimulates new cell growth and increased cell connections. Exercise increases BDNF.
• Exercise stimulates excitatory neurotransmitters, specifically dopamine, norepinephrine and epinephrine. These neurotransmitters are associated with focus, attention and learning.
Exercise and Stress
• Cortisol is a hormone the body releases in response to stress. Cortisol has some important functions but excess levels of cortisol cause synaptic connections between neurons to sever and kills neurons in the hippocampus (the brain's memory centre)
• BDNF released during exercise can protect neurons against cortisol.
• Studies have shown that isolating rats from other rats activates stress hormones.
• Major life stress can shrink the pre-frontal cortex - the area of the brain associated with problem solving, adapting to challenges, impulse control and emotional processing.
• Exercise can reverse some of the damaging effects stress has on the brain.
• Stress reduces important anabolic hormones (growth hormones) such as testosterone and IGF-1 but exercise increases these hormones.
• Yoga, tai chi and walking can lower stress hormones.
Exercise and Anxiety
• Exercise helps those who suffer from anxiety become more comfortable with an elevated heart rate and breaks the association between elevated heart rate and panic attacks.
• A hormone called atrial natriuretic peptide (ANP) is secreted from the heart during exercise. This hormone can have anti anxiety effects.
• Exercise produces new neurons in the brain that are designed to release GABA - the neurotransmitter which has a calming, relaxing effect.
Exercise and Depression
• Exercise helps balance the same neurotransmitters targeted by antidepressant drugs (such as serotonin and norepinephrine) but without any side effects.
• Some studies suggested that exercise is better at reducing depression in the long term than antidepressant drugs.
• High intensity exercise (85-95% of max heart rate) significantly increases norepinephrine. Low norepinephrine may contribute to feelings of depression and anxiety.
• Studies have shown the effect of exercise on depression is equal to or even surpasses that of antidepressant drugs.
• Exercise makes people feel better by increasing serotonin, dopamine and endorphins (chemicals that trigger a positive feeling in the body)
• Depression has been linked to inflammation in the brain; exercise produces proteins and enzymes to clean up inflammation.
Exercise and Aging
• Exercise slows down cognitive decline that occurs as people age.
• Cognitive decline and neurodegenerative diseases such as dementia stem from dysfunctional and dying neurons.
• Strength training prevents and counteracts osteoporosis
• Human Growth Hormone (HGH) is an important hormone that researches believe can reverse the decline in brain volume as we age and also balances neurotransmitters. High intensity exercise such as interval training is one of the best ways to boost HGH.
Other points
• Ratey mostly focuses on aerobic exercise because at the time of publication (2008), there was very little research into the effect of resistance training on the brain.
• In recent years there has been more research into the association between strength training and brain function. This is discussed in this video:
• Studies found rodents exercising in social groups had higher rates of neurogenesis (formation of new neurons) than those exercising alone. Rodents in isolation have higher levels of cortisol (dangers of isolation and loneliness...)
• Social interaction increases serotonin and the number of serotonin receptors in the brain.
• Ratey also discusses the impact exercise has on addiction, hormonal changes and ADHD.
Both books discuss depression, anxiety and stress, which may be of interest to some people on here. I have summarised what I learnt in Spark below and I will post my notes for the Ultra Mind Solution later on.
Spark: The Revolutionary New Science of Exercise and the Brain
John J. Ratey
Book Notes
Neurotransmitters
• The brain and central nervous system are made up of billions of cells called neurons. Neurotransmitters are the chemical messengers that carry information between neurons.
• Exercise helps produce and balance neurotransmitters.
• The major neurotransmitters Ratey discusses are: serotonin, dopamine, norepinephrine, acetylcholine and GABA.
• There are two types of neurotransmitters: excitatory and inhibitory.
• Excitatory neurotransmitters including dopamine, norepinephrine and epinephrine stimulate the brain and inhibitory transmitters calm the brain and help create balance.
Exercise and Learning
• Ratey discusses a school in Naperville, that introduced a comprehensive physical education program. Since introducing the program, the students' general health improved but the students also showed significant improvements in academic performance and reduction in behavioural problems.
• Brain derived neurotrophic factor (BDNF) is a protein found in the brain and central nervous system. Ratey dubs it as a 'super fertilizer for the brain.' BDNF promotes growth of neurons required for learning and also stimulates new cell growth and increased cell connections. Exercise increases BDNF.
• Exercise stimulates excitatory neurotransmitters, specifically dopamine, norepinephrine and epinephrine. These neurotransmitters are associated with focus, attention and learning.
Exercise and Stress
• Cortisol is a hormone the body releases in response to stress. Cortisol has some important functions but excess levels of cortisol cause synaptic connections between neurons to sever and kills neurons in the hippocampus (the brain's memory centre)
• BDNF released during exercise can protect neurons against cortisol.
• Studies have shown that isolating rats from other rats activates stress hormones.
• Major life stress can shrink the pre-frontal cortex - the area of the brain associated with problem solving, adapting to challenges, impulse control and emotional processing.
• Exercise can reverse some of the damaging effects stress has on the brain.
• Stress reduces important anabolic hormones (growth hormones) such as testosterone and IGF-1 but exercise increases these hormones.
• Yoga, tai chi and walking can lower stress hormones.
Exercise and Anxiety
• Exercise helps those who suffer from anxiety become more comfortable with an elevated heart rate and breaks the association between elevated heart rate and panic attacks.
• A hormone called atrial natriuretic peptide (ANP) is secreted from the heart during exercise. This hormone can have anti anxiety effects.
• Exercise produces new neurons in the brain that are designed to release GABA - the neurotransmitter which has a calming, relaxing effect.
Exercise and Depression
• Exercise helps balance the same neurotransmitters targeted by antidepressant drugs (such as serotonin and norepinephrine) but without any side effects.
• Some studies suggested that exercise is better at reducing depression in the long term than antidepressant drugs.
• High intensity exercise (85-95% of max heart rate) significantly increases norepinephrine. Low norepinephrine may contribute to feelings of depression and anxiety.
• Studies have shown the effect of exercise on depression is equal to or even surpasses that of antidepressant drugs.
• Exercise makes people feel better by increasing serotonin, dopamine and endorphins (chemicals that trigger a positive feeling in the body)
• Depression has been linked to inflammation in the brain; exercise produces proteins and enzymes to clean up inflammation.
Exercise and Aging
• Exercise slows down cognitive decline that occurs as people age.
• Cognitive decline and neurodegenerative diseases such as dementia stem from dysfunctional and dying neurons.
• Strength training prevents and counteracts osteoporosis
• Human Growth Hormone (HGH) is an important hormone that researches believe can reverse the decline in brain volume as we age and also balances neurotransmitters. High intensity exercise such as interval training is one of the best ways to boost HGH.
Other points
• Ratey mostly focuses on aerobic exercise because at the time of publication (2008), there was very little research into the effect of resistance training on the brain.
• In recent years there has been more research into the association between strength training and brain function. This is discussed in this video:
• Studies found rodents exercising in social groups had higher rates of neurogenesis (formation of new neurons) than those exercising alone. Rodents in isolation have higher levels of cortisol (dangers of isolation and loneliness...)
• Social interaction increases serotonin and the number of serotonin receptors in the brain.
• Ratey also discusses the impact exercise has on addiction, hormonal changes and ADHD.
