writing
rose111
6120-PhysicalRatey.pptx
Every student at Madison Junior High completes a computer-based fitness test
Students spend one day a week in the school's state-of-the-art fitness center.
33% of freshmen in California were overweight or obese.
3% of freshmen were overweight or obese. 19,000 children in the district.
An international benchmarking test comparing the achievement of eighth-grade students . In 1999, Naperville District 203 scored #1 in science and #6 in math. An amazing 94.1% of Naperville parents were satisfied with the PE curriculum.
EMOTIONAL REGULATION
OPTIMIZING COGNITIVE FUNCTIONING
EXERCISE PLAY
Neuroplasticity key to Positive Psychology
BDNF
BDNF is a THE MOTHER OF ALL BRAIN GROWTH FACTORS which
regulate the survival, growth & differentiation of neurons during development and is vital to continue our Brain’s job of Adapting to the world- LEARNING .
BDNF functions to translate activity into synaptic & nerve plasticity in the adult animal.
BDNF is MIRACLE GRO for the brain and is Evolution’s great gift to us that is made when we use our brain cells.
BDNF is an anti-depressant, anti-toxic stress factor and correlates with intelligence and memory.
Cotman CW, Berchtold NC, Christie LA.Exercise builds brain health: key roles of growth factor cascades and inflammation. Trends Neurosci. 2007 Sep;30(9):464-72.
EXERCISE HAS AN EFFECT TO INCREASE LIFE FORCES IN MANY WAYS:
SYNAPTIC PLASTICITY
NEUROGENESIS
COLLATERAL CIRCULATION,
Also IMPROVES HBP, DIABETES, OBESITY, OTHER RISK FACTORS
Mayo Clinic Sept 2011
Dr Ahlskog’s Group - looked at >1600 papers on exercise and cognition
Looked at both animal and human studies and of course there is a plethora of evidence supporting the preventive effect of exercise on cognitive decline and Alzheimer’s disease in the elderly and in middle age.
Acute Exercise Intervention from 1-12 months in sedentary elderly has an improving effect on cognitive tests. The benefits of exercise for atherosclerosis is so solid and this review shows an effect over and above its vascular protective effect.
Fitness or the result of Chronic Exercise- shows an increase in size of hippocampus- essential for memory and memory integration. As well the more fit the person is they have larger cortical volumes and show better Cortical Connections
Ahlskog JE, Geda YE, Graff-Radford NR, Petersen RC. Physical exercise as a preventive or disease-modifying treatment of dementia and brain aging. Mayo Clin Proc. 2011 Sep;86(9):876-84.
Colcombe SJ, Erickson KI, Scalf PE, Kim JS, Prakash R, McAuley E, Elavsky S, Marquez DX, Hu L, Kramer AF. Aerobic exercise training increases brain volume in aging humans. J Gerontol A Biol Sci Med Sci. 2006 Nov;61(11):1166-70.
59 healthy but sedentary volunteers, 60-79 yrs, 6 mth trial. Kramer scanned the brains of volunteers using a magnetic resonance scanner. He then split them up and put some on a cardiovascular fitness program, while the others were sent on non-aerobic stretching and toning sessions. The aerobic exercise was not particularly severe, involving gradually increasing periods of walking over three months, followed by 45 minutes of brisk walking a day for the final three months. After six months, the volunteers were scanned again and given mental tests. The scans showed distinct changes in brain function in two areas - the middle frontal and superior parietal regions. These areas have been linked to the ability to keep the mind on a particular task, and spatial attention in general. When the aerobic exercisers were given mental tests, they improved their scores by 11%, while the volunteers in the other group did slightly worse.
A new study shows that a variety of physical activities from walking to gardening and dancing can improve brain volume and cut the risk of Alzheimer's disease by 50%.
This research, conducted by investigators at UCLA Medical Center and the University of Pittsburgh, is the first to show that virtually any type of aerobic physical activity can improve brain structure and reduce Alzheimer's risk.
The researchers studied a long-term cohort of 876 patients age 78 on average, in the 30-year Cardiovascular Health Study,,. These participants had longitudinal memory follow up, which also included standard questionnaires about their physical activity habits. The research participants, also had MRI scans of the brain analyzed by advanced computer algorithms to measure the volumes of brain structures including those implicated in memory and Alzheimer's such as the hippocampus. The physical activities performed by the participants were correlated to the brain volumes and spanned a wide variety of interests from gardening and dancing to riding an exercise cycle at the gym.
.
The results of the analysis showed that increasing physical activity was correlated with larger brain volumes in the frontal, temporal, and parietal lobes including the hippocampus. Individuals experiencing this brain benefit from increasing their physical activity experienced a 50% reduction in their risk of Alzheimer's dementia. Of the roughly 25% in the sample who had mild cognitive impairment associated with Alzheimer's, increasing physical activity also benefitted their brain volumes.
Raji CA, Merrill DA, Eyre H, Mallam S, Torosyan N, Erickson KI, Lopez OL, Becker JT, Carmichael OT, Gach HM, Thompson PM, Longstreth WT, Kuller LH. Longitudinal Relationships between Caloric Expenditure and Gray Matter in the Cardiovascular Health Study. J Alzheimers Dis. 2016;52(2):719-29. doi: 10.3233/JAD-160057.
Treating Parkinson’s with Exercise
A 2014 randomized study of Parkinson’s patients at the University of Iowa, led by researcher Ergun Uc, found that walking three times a week for 45 minutes for six months
improved patients’ mood and Parkinsonian movement symptoms; the exercise also decreased their fatigue.
Though the patients were on anti-Parkinson’s medication, the improvements could not be attributed to medication alone.
Norman Doidge’s Book-- The Brain’s Way of Healing Walking off Parkinson’s_
Boot Camp for Parkinson’s Patients
Evolution Teaches….
Early humans survived because they had the ability to perform demanding physical work.
WE ARE DESIGNED TO MOVE IT’S IN OUR DNA
SAME DNA
Shoshanna Vaynmay, Fernando Gomez-Pinilla Department of
Sitting Time and Mortality From All Causes, Cardiovascular Disease & Cancer
Sitting independent association with mortality beyond that explained by PA levels.
Independent of Physical Activity…There is a dose response association between sitting and mortality from all causes and cardio vascular disease
In addition the promotion of physical activity and healthy weight…. “ physicians should discourage sitting for a extended periods”
High amounts of sitting can not be compensated for with occasional Physical Activity, even if the amount exceeds the current Physical Activity recommendations.
Sitting and mortality highest among obese subjects
Katzmarzyk, Church, Craig, Bouchard Medicine & Science in Sports & Exercise Sitting and Mortality 2009
Alzheimer's a new type of diabetes?
Brown Medical Center/Rhode Island Hospital
Insulin and insulin receptors reduced in brains of early stage Alzhein1er-s patients.
Deficiency in neurotransmitter Acetylcholine, a110Ciated with insulin IOII.
Potential treatment target insulin and its action on the brain.
A loss of insulin in the brain triggers the onset of Alzheimer's.
Obesity at 50 increase risk for ALZ
FTO genotype and aging: pleiotropic longitudinal effects on adiposity, brain function, impulsivity and diet. Chuang YF, Tanaka T, Beason-Held LL, An Y, Terracciano A, Sutin AR, Kraut M, Singleton AB, Resnick SM, Thambisetty M. Mol Psychiatry. 2015 Feb;20(1):133-39
Every step up on the BMI chart
predicted that when Alzheimer’ s eventually struck, it would be 6½ months sooner.
Resilient Brains: Alzheimer’s Pathology with No Dementia
Plaques arise in the brain pre-symptomatically
Tangles form and spread through the brain killing neurons
Neuro-inflammation kills even more neurons
Resilient Brains: Abundant plaques and tangles, but NO neuro-inflammation/gliosis à No dementia
Rudolph E. Tanzi
Physical exercise
- At least 10000 steps/day
Healthy diet
-Mediterranean diet: Fruits/Veggies/Nuts/Olive Oil, less red meat
-Probiotics, Antioxidants, Limited Carbohydrates/Fats
DHA & EPA;
Social interaction
Learning new things
Get eight hours of sleep per night
-Deep sleep clears debris from brain: Mental floss
Reduce emotional stress - Meditation
Use neuroplasticity and epigenetics to your advantage:
Sleep - 8 hours
Handle – Manage Stress Interact - Socialize Exercise - 8000 steps Learn - IFM Lectures Diet - Mediterranean
SHIELD: Habits to help reduce risk for age-related diseases
DIET
EXERCISE
PLAY
SLEEP
BIOPHILLIA NATURE
MINDFULNESS
CONNECTION
SMALL TRIBES
Confident
35
Most things that are good for you require grit whereas socializing (VITAMIN C) is fun and has more beneficial impact on health
Holt-Lundstad, J., Smith, Timothy & Layton, J. Social Relationships and Mortality Risk: A Meta-analytic Review. 2010.
Decrease in Mortality Risk
Things that require grit
EASIER TO SUSTAIN
What should I do
For substantial health benefits, adults should do at least 150 minutes (2 hours and 30 minutes) a week of moderate-intensity,
or 75 minutes (1 hour and 15 minutes) a week of vigorous- intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous intensity aerobic activity. Aerobic activity should be performed in episodes of at least 10 minutes, and preferably, it should be spread throughout the week.
7 Minute Exercise-
TABATA- HIIT- High Intensity Interval Training
What to do at the Office
Stand
Walk to colleague, don’t email or text- connect
HINDU SQUATS
WALK THE STAIRS FOR COFFEE BREAK
WALL SIT
LUNGES
PLANKS
More Doctors Are Prescribing Exercise Instead of Medication
FROM FACEBOOK-
JOHNRATEYMD
Quebec
"It's not just advice. It's a medical prescription."
http://www.cbc.ca/news/canada/montreal/quebec-doctors-can-now- prescribe-exercise-1.3215821
The Board Meeting of the Future Breakthough Ideas for 2008
Harvard Business Review February 2008
Breakthrough Ideas for 2008 Harvard Business Review February 2008
Open vs. Closed Exercise
Exercise (@69 yrs old) participants were recruited
from local gyms and fitness centres (n = 37). Control participants were recruited from active retired groups (n = 21).
Exercise participants were subdivided into two categories; open skill exercisers (n = 18) and closed skill exercisers (n = 19).
Participants in the open skill group engaged in aerobics class, tennis or dance classes. Closed skill participants engaged in exercise such as swimming or gym circuits. The control group engaged in a sedentary activity such as an active retired group meeting or card games.
O'Brien J, Ottoboni G, Tessari A, Setti A: One bout of open skill exercise improves cross-modal perception and immediate memory in healthy older adults who habitually exercise. PLoS One; 2017;12(6):e0178739
Digit Span, indicating that exercisers provided a more consistent performance in recollecting
O'Brien J, Ottoboni G, Tessari A, Setti A: One bout of open skill exercise improves cross-modal perception and immediate memory in healthy older adults who habitually exercise. PLoS One; 2017;12(6):e0178739
Potential self-regulatory mechanisms of yoga for psychological health
Research suggesting the beneficial effects of yoga interventions on myriad aspects of psychological health has proliferated in recent years: the extant literature suggests that yoga can improve symptoms of depression, anxiety, stress, post-traumatic stress disorder, and other psychological problems, as well as promote well-being, including life satisfaction and happiness.
Gard T, Noggle JJ, Park CL, Vago DR, Wilson Potential self-regulatory mechanisms of yoga for psychological health. Front Hum Neurosci. 2014 Sep 30;8:770.
YOGA and SELF-REGULATION
Self- regulation refers to efforts of monitoring,
willpower, and motivation to manage or alter one’s inner responses and impulses so as to pursue or maintain explicit goals or standards.
Yoga uses top down and bottom up to establish GRIT
Hatha uses postures to prepare for mindfulness
Top Down initially- more cognitive control, focus on correct posture. Reframe the appraisal. Hold it- practice, attention, persist
Bottom-up processes involve the influence of peripheral sensory, visceral, cardiovascular, immune, and autonomic input upon central neural processing and mental activities via ascending pathways
Yoga increases GABA
There is a low level of GABA activity in both Anxiety and Depression. As well as Chronic Stress and PTSD. Exercise and Yoga both increase the level of GABA in the Hippocampus.
There was an acute increase in thalamic GABA levels immediately after the 60- min yoga session. These increases in thalamic GABA levels in the yoga group were positively correlated with improved mood and decreased anxiety. There were no significant changes in GABA levels in the walking group.
Effects of yoga versus walking on mood, anxiety, and brain GABA levels: a randomized controlled MRS study. Streeter CC1, Whitfield TH, Owen L, Rein T, Karri SK, Yakhkind A, Perlmutter R, Prescot A, Renshaw PF, Ciraulo DA, Jensen JE.J Altern Complement Med. 2010 Nov;16(11):1145-52
OFYOGA PRACTITIONERS
ALSO ENGAGE IN ;;; OTHER PHYSICAL EXERCISES
INCLUDING RUNNING, GROUP SPORTS, WEIGHT LIFTING
AND CYCLING
34% OF AMERICANS ORSO MILLION AMERICANS
WILL LIKELY PRACTICE YOGA AT SOME POINT IN THE NEXT 12 MONTHS
,....... ,,,-.-
36. 7
150/
MILLION AMERICANS OR
70 OF US ADULTS
PRACTICE YOGA IN 2016
UP FROM 20.4 MILLION IN 2012
37% OF YOGA PRACTITIONERS PARTICIPATE
IN OTHER GROUP EXERCISES COMPARED TO
JUST 9% OF THE GENERAL POPULATION
---
If you’re in a bad mood, go for a walk
HIPPOCRATES
PAUL DUDLEY WHITE & MARTINSEN
A vigorous five-mile walk will do more good for an
unhappy but otherwise healthy adult than all the medicine and psychology in the world. Paul Dudley White
ZOLOFT VS EXERCISE at 4 Months
3 supervised exercise sessions per week for 16 consecutive weeks. Training ranges equivalent to 70% to 85% of heart rate reserve. 30 minutes of continuous cycle or brisk walking/jogging at 70-85% intensity. Subjects were: Exercise (N = 25), Medication (N = 29), and Combination (N =
29) Observed mean depression scores before and after treatment. All changes from pretreatment to posttreatment were statistically significant (P<.001 for all). The treatment groups did not differ on baseline or posttreatment levels of depression. Error bars represent SEs. HAM-D indicates Hamilton Rating Scale for Depression; BDI, Beck Depression Inventory.
From: Blumenthal: Arch Intern Med, Volume 159(19).October 25, 1999.2349-2356
Clinical status at 10 months (6 months after treatment) among patients who were remitted (N
= 83) after 4 months of treatment in Exercise (N = 25), Medication (N = 29), and Combination (N = 29) groups. Compared with participants in the other conditions, those in the Exercise condition were more likely to be partially or fully recovered and were less likely to have relapsed.
Zoloft versus Exercise at 6 months
Four Groups in Depression Study
Home based exercise program with instructions and check in
Supervised Exercised
Zoloft to 200 mg
Placebo.
Blumenthal JA, Babyak MA, et al. Exercise and pharmacotherapy in the treatment of major depressive disorder. Psychosom Med. 2007 Sep-Oct;69(7):587-96.
In the current study, both exercise and medication achieved higher remission rates compared with placebo;
45% of MDD patients undergoing supervised exercise,
40% undergoing home-based exercise, and 47% receiving medication were
in remission after 16 weeks of treatment, compared with only 31% receiving placebo.
Twelve people with severe depression, that had lasted an average of nine months, exercised daily for 10 days.
Their average age was 49; seven of them were women.
In 10 patients drugs had failed to substantially improve symptoms.
The exercise entailed walking on a treadmill for 30 minutes every day.
Three minutes of intense activity were alternated with walking at half speed for three minutes. The intensity was increased as heart rate adapted to the training program.
After 10 days, six patients were substantially less depressed, including five in whom drug treatment had been largely unsuccessful. Two were slightly less depressed, while the severity of symptoms remained the same in four patients.
Overall, depression scores fell by a third, and self assessed scores fell by 25 per cent. Six patients asked to continue the program.
British Journal of Sports Medicine. 2001; 35:114
Effects of a Single Bout of Exercise on Mood and Well-Being in Patients with Major Depressive Disorder
40 pts within 2 weeks of diagnosis walked for 30 minutes at an intensity equal to 60–70% of their
age-predicted maximal heart rate.
BARTHOLOMEW J. Med. Sci.
Sports Exerc., Vol. 37, No. 12, pp. 2032–2037, 2005.
30 min continuous (LB) VS 3/10 min (SB)
Eight weeks of regular, long bouts of walking significantly enhance feelings of vigor and activity and significantly reduce feelings of tension and anxiety compared to both short-bout intermittent walking and no exercise at all. Accumulating 30 min of walking in three 10-min bouts is not sufficient to
produce sustained significant reductions in feelings of tension and anxiety over time. Importantly, regular long bouts of exercise had an impact on mood compared to those who remained sedentary. This was not true for short intermittent bouts of exercise
K.B. Osei-Tutu, P.D. Campagna / Preventive Medicine 40 (2005) 92–98
All exercise was performed in a supervised laboratory setting with adults (n 80) aged 20 to 45 years diagnosed with mild to moderate MDD using Hamilton Depression Scale
Participants were randomized to one of four aerobic exercise treatment groups that varied total energy expenditure (7.0 kcal/kg/week or 17.5 kcal/kg/week) and frequency (3 days/week or 5 days/week) or to exercise placebo control (3 days/week flexibility
exercise). The 17.5- kcal/kg/week dose is consistent with public health recommendations for physical activity (PHD). The 7.0- kcal/kg/week dose was termed “low dose” (LD).
The main effect of energy expenditure in reducing Hamiltton scores at 12 weeks was significant. Adjusted mean scores at 12 weeks were reduced 47% from baseline for PHD, compared with 30% for LD and 29% for control.
Andrea L. Dunn, Madhukar H. Trivedi,, et al.Am J Prev Med 2005;28(1):1–8
Fitness and Depression
Galper DI, Trivedi MH et al. 1: Med Sci Sports Exerc. 2006 Jan;38(1):173-8
Exercise and the Prevention of Depression: Results of the HUNT Cohort Study.Harvey SB, Øverland S, Hatch SL, Wessely S, Mykletun A, Hotopf M. Am J Psychiatry. 2017 Oct 3:appiajp201716111223.
Exercise Prevents Depression
The findings of this study suggest that surprisingly small amounts of low-intensity physical activity (60 minutes of exercise per week,
without becoming breathless or sweating) can protect against future depression, regardless of age or gender
33,908 male and female Norwegian adults who had their levels of exercise and symptoms of depression and anxiety monitored over an 11-year period.
just 60 minutes of easy exercise per week can act as a prophylaxis against future depression adds evidence that small doses of activity can reap huge psychological and physical health benefits
researchers found that people did not have to become breathless, sweaty, or exhaust themselves to reap psychological benefits from exercise. In fact, the authors observed that low levels of aerobic intensity were just as effective as moderate-to-vigorous physical activity (MVPA)
The Brain is a Muscle
The fact that a molecular signaling system used for
muscle and connective-tissue development has been shown to be downregulated in depression raises the intriguing possibility that brain regions involved in mood are regulated in an analogous way to muscle; for instance, that these regions are atrophied in depressed people in the same way that muscle atrophies when it is inactive for long periods. In both brain and muscle, tissue volume and levels of activity seem to correlate with levels of growth factors, and sometimes the same growth factors are involved in both tissues.
Alexander B Niculescu Genomic studies of mood disorders - the brain as a muscle?
Genome Biology 2005, 6:215
Fitness and Well-being
Even 15 minutes a day to live longer
But – even 15 minutes a day of intense exercise will cut your risk of dying by 22% if you are exercising over 60. In other words you will be alive longer
This is looking at a meta study looking at over 122,000 subjects for at least a 10 year period
The more intense the exercise the better.
We know that even getting the recommended dose of 150 min/week will keep you from getting depressed, help with cravings, stress, and anxiety. In a word, you will be in a better state of psychological well-being.
Hupin D, Roche F, Gremeaux V, et al. Br J Sports Med 2015 Aug 3
BENEFITS X BENEFITS
,
Warrior Dash, Tough Mudder, Zombie Runs, Climbing Walls Basketball Courts, Swimming Pools, Skating Rinks, Flying Trapeze, Play, Play, Play…
…With a Team
Making Exercise Fun
Exercise
Stress
TOXIC STRESS ERODES
MICHAEL PHELPS OFF RITALIN
At age 9, Michael was put on Ritalin, a stimulant used to treat
hyperactivity. His mother thinks it helped a little. He seemed to be able to focus longer, he could get through homework without moving around so much. She said he was still a middling student. It might have raised some C’s to B’s, she said. But if a homework assignment had to be at least four sentences, she said, He’d just do four sentences.
After two years, Michael asked to get off the meds. He had to go to the school nurse’s office to take a pill at lunch, she said, and felt stigmatized.Just out of the blue, he said to me: ‘I don’t want to do this anymore, Mom.
After consulting with the Dr., Michael stopped medication. In the meantime, Michael the swimmer had appeared. By 10, he was ranked nationally in his age group. Ms.
Phelps watched the boy who couldn’t sit still at school sit for four hours at a meet waiting to swim his five minutes’ worth of races.
At age 12 Michael needed an algebra tutor, and was so antsy in school that his mother suggested the teacher sit him at a table in the back. And yet he willingly got up at 6:30 daily for 90-minute morning practices and swam 2 to 3 hours every afternoon.
Walking and Creating
Of the students tested for creativity while walking, 100 percent came up with more creative ideas in one experiment, while 95 percent, 88 percent and 81 percent of the walker groups in the other experiments had more creative responses compared with when they were sitting.
Oppezzo M, Schwartz DL. Give your ideas some legs: the positive effect of walking on creative thinking. J Exp Psychol Learn Mem Cogn. 2014 Jul;40(4):1142-52.
In a series of four experiments, Oppezzo and Schwartz asked a hundred and seventy-six college students to complete different tests of creative thinking while
either sitting, walking on a treadmill, or sauntering through Stanford’s campus. In one test, for example, volunteers had to come up with atypical uses for everyday objects, such as a button or a tire. On average, the students thought of between
four and six more novel uses for the objects while they were walking than when they were seated. Another experiment required volunteers to contemplate a metaphor, such as “a budding cocoon,” and generate a unique but equivalent
metaphor, such as “an egg hatching.” Ninety-five per cent of students who went for a walk were able to do so, compared to only fifty per cent of those who never stood
up. But walking actually worsened people’s performance on a different type of test, in which students had to find the one word that united a set of three, like “cheese”
for “cottage, cream, and cake.” Oppezzo speculates that, by setting the mind adrift on a frothing sea of thought, walking is counterproductive to such laser-focussed
thinking: “If you’re looking for a single correct answer to a question, you probably don’t want all of these different ideas bubbling up.”
Walking and Creativity
Virginia Wolff
Woolf relished the creative energy of London’s streets, describing it in her diary as “being on the highest crest of the biggest wave, right in the centre & swim of things.” But she also depended on her walks through England’s South Downs to “have space to spread my mind out in.” And, in her youth, she often travelled to Cornwall for the summer, where she loved to “spend my afternoons in solitary trampling” through the countryside.
Charles Dickens, Thoreau, Emerson, Hawthorne
Play evolved – to promote survival. Play makes the brain smarter - more adaptable - higher animals.
Play is the basis of social contact and group interaction - fostering empathy – The core of creativity and innovation.
Play gives us the ability to become smarter and more creative, to learn more about the world than the genes could ever teach, to adapt to a changing world.
In a world of continuously presenting unique challenges and ambiguities.. Play Prepares the Player to cope with the evolving planet.
The more recess… the better behaved and attentive the student or worker.
Play: How it Shapes the Brain, Opens Imagination, and Invigorates the Soul
Play prepares the player, to cope with the unique challenges and ambiguities of a world that is continuously changing.
Play is necessary to keep our major brain systems synchronized.
The period when maximum play occurs - Ages 3-7 yrs is also the period of the
most rapid growth of the cerebellum.
The species with the biggest brain size play the most.
Humans should never stop!
Stuart Brown describes the pictures of a wild starving, male, polar bear
entering the area where a group of huskies were waiting.
Animals at Play
The photographer was sure that he was going to see the end of his
huskies as this 1200 lb polar bear had not eaten in 4 months., BUT
Shortly, before the Husky was in a crouched bow with tail wagging ready to play
The Polar Bears returned every night that week to play with the dogs
Google: Polar Bear, Husky, Brown.
A Bout of Exercise is like taking a little bit of Prozac and a little bit of Ritalin
Neurochemistry
Obsessions & Compulsions
Memory
Concentration Alertness Energy
Pleasure Reward Motivation/Drive
Dopamine
Serotonin
Norepinephrine
Mood Cognitive Function
Attention
Appetite Sex Aggression
Anxiety Impulse Irritability
N O R E P I N E P H R I N E
D O P A M I N E
REWARD, LEARNING, MOTIVATION, ADDICTION, ATTENTION, MOVEMENT
S E R O T O N I N
HELPS CREATE A FLOW LIKE STATE
= Endorphins
= Endocannabinoids
BDNF = Miracle-Gro
OXYTOCIN
Oxytocin immediately reverses our body’s response to stress.
It creates a buffer against stress in the future.
It helps activate the neuroplasticity we need for learning and change. -
It heals wounding of previous relationships
It helps “re-wire” our
brain’s “rules” of relationship.
Prairie Voles Oxytocin
Males running wheel for 6 weeks
Avg 1.5 km/day
Quicker to bond
Resisted temptations
Heavier testes
Females preferred them
Actually less Oxytocin nerve cells in one area
Kenkel WM1, Carter CS2] Voluntary Exercise Facilitates Pair-Bonding in Male Prairie Voles. Behav Brain Res. 2015 Sep 23. pii: S0166- 4328(15)30201-1. doi: 10.1016/j.bbr.2015.09.028
Social contact influence:
Stress levels
Heart rate
Chemical levels
Blood pressure
These in turn can influence:
Hormones
Immune system
Behaviors
Gene expression
EXERCISING RATS MAKE MORE GABA CELLS IN HIPPOCAMPUS-
MORE RESISTANT TO THREATS – IMMEDIATE AND LONGER TERM
STRESSORS HAVE TO BE MORE THREATENING
6 WEEKS OF RUNNING VS CONTROL
Physical exercise prevents stress-induced activation of granule neurons and enhances local inhibitory mechanisms in the dentate gyrus.
Schoenfeld TJ, Rada P, Pieruzzini PR, Hsueh B, Gould E. J Neurosci. 2013 May 1;33(18):7770-7. doi: 10.1523/JNEUROSCI.5352-12.2013.
(BDNF) is the mother of all growth factors but others come up from the periphery to have very important actions in the brain.
BDNF encourages the neurons to grow therefore it is referred to as Miracle Grow for the brain.
The Growth Factors as a team gives the synapses the tools they need to take in information, process it, associate it, remember it and put it into context.
Most brain tissue is devoted to basic motor, perceptual, and autonomic processes
Large-scale bodily motion (e.g., running or tennis) recruits these neural regions
Endurance exercise recruits this large amount of neural tissue for a prolonged time
There are costs and benefits associated with efficient information processing
The brain has to operate on a fixed and quite limited amount of metabolic resources
Fundamental principle: processing in the brain is competitive, which is a direct consequence of the principles of evolution (Neural Darwinism, Edelman, 1993)
Dietrich, A. (2003). Consciousness and Cognition, 12, 231-256 Dietrich and Sparling (in press). Brain and Cognition
EXERCISE IS STRESS AND PROMOTES GROWTH
R
RNER
Improves Impulse Control Improves Behavior Improves Attention Decreases Nudginess
Improves Arousal - Lessens Fatigue Improves Motivation
Hel Mood and Anxiety Regulation Combats Depression
Improves Self-esteem
Reverses" rned Helplessness''
Com s Toxic Effects of Stress Hormone
In the fall of 2005, this elementary school had PE one day per week of 50 minutes. This year Jan-June 2006
a PE4life Program was offered five days a week at 45 minutes.
The changes are remarkable. This is an inner city school with 80% of kids on free lunch program, mostly Hispanic and African American heritage.
The PE4LIFE added elements were cardiac monitored watches, Dance Dance Revolution, a few exercise bicycles, and a small number of fitness machines. Mostly what was added was a new attitude.
BRAIN GAINS
City Park Collegiate, Saskatoon,
Saskatchewan
http://www.cbc.ca/national/blog/special_feature/brain_gains/
Grade 8 Students
Role of pa in diabetes management and prevention Hayes, Kriska
Pa lifestyle plays vital role in both Magagement of type I diabetes
Prevention and management of type 2 diabetes PA weight lose and weight management
Improves insulin/glucose profile for people w pre diabetes,
glycemic control w people type 2 diabetes, and qualtiy of life for everyone
Type 2 diabetes – pa reduces risk of cardiovascularall cause mortality
The Association between School- Based Physical Activity, including Physical Education, & Academic Performance
A CDC Report, April 2010
Sweden The Proof
Love to measure and keep records
1.2 million boys born 1950-76; finished H.S. 15 and entered military 18. 270,000 brothers, 1300 identical twins
Tested cardio (ergonometric) muscle (knee, elbow, hand) and cognitive appraisal-both at 15 and 18.
Those that improved cardio fitness improved IQ and smarts. Not as much with muscle strength. Also those that improved went on to be better education, more satisfaction with life, and higher socio-economic standing.
"We believe the present results provide scientific support for educational policies to maintain or increase physical education in school curricula as a means to stem the growing trend toward a sedentary lifestyle, which is accompanied by an increased risk for diseases and perhaps intellectual and academic underachievement," write researchers Maria Aberg and colleagues of the University of Gothenburg in Gothenburg, Sweden in the Proceedings of the National Academy of Sciences. 2009 Nov 30. [Epub ahead of print]
Brothers, identical twins showed the same association-those that improved their physical fitness
improved their brain power. Its not just about the genes.
Harvard on the Move, a new initiative sponsored by President Drew Faust (from left), kicked off with a panel discussion at Sanders Theatre on Wednesday. Panelists included Daniel Lieberman, professor of human evolutionary biology and department chair of human evolutionary biology in the Faculty of Arts and Sciences, Christopher McDougall ’85, author of "Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen," and John Ratey, an associate clinical professor of psychiatry at Harvard Medical School.
Hopkins Study
In the early 1980s, the Department of Energy commissioned a study on the effects of regular exposure to low levels of radiation on health. They compared two groups of nuclear shipyard workers from Baltimore whose jobs were very similar except for a single key difference: One group was exposed to radiation from the materials they were handling, and the other was not. The DOE wanted to quantify the ill effects of the radioactive toxins, and they tracked 28,000 workers exposed to radiation between 1980 and 1988.
What they found shocked everyone involved. Instead of having worse health, the workers exposed to radiation had a 24 percent lower mortality rate than their counterparts—all 32,000 of them—who were not exposed to radiation. The toxins that everyone assumed and feared were ruining the workers’ health were doing just the opposite. The low-grade cellular stressor of radiation activated their immune systems, and expanded their intracellullar clean up crews and made them stronger, more resilient.
EXERCISE INCREASES GROWTH FACTORS, GENE ACTION AND LEARNING
We found that with exercise, BDNF and CREB mRNA levels were significantly and positively associated with each other as well as with performance on the probe trial, such that animals with the highest BDNF expression also had the highest CREB expression and the best recall of the platform location
BDNF is a widely deployed and versatile neurotrophic factor in the brain. It plays important roles in learning and memory, feeding, locomotion, stress responses and affective behaviors (Russo-Neustadt, 2003). BDNF regulates various aspects of developmental and adult neuroplasticity including neurogenesis, neurite outgrowth and synaptogenesis, synaptic function and cell survival (Ghosh, 1994; Russo-Neustadt, 2003). It also is capable of protecting neurons in many different brain regions against dysfunction and
death in experimental models of stroke, traumatic brain injury, and neurodegenerative disorders (Lindsay, 1994). Emerging evidence suggests that BDNF serves as a mediator of adaptive responses of the body to a variety of environmental stimuli that have eventual beneficial effects on health. BDNF production increases in response to mental and physical exercise, dietary restriction (DR) and metabolic/oxidative stress (Mattson et al., 2002),
Mattson
It is the case that the stress response at ANY level includes these damaging mechanism (oxidative, metabolic, and excitotoxic), but at the lower levels,
they’re effect is outweighed by repair mechanisms, and at certain point if it turns into chronic stress, the damaging mechanisms overwhelm the protective mechanisms.
Moderate exercise, CR, toxins, learning are good because the cells respond adaptively and enhance their ability to cope with more stress and resist disease.
Over threshold stress- impairs ability of cells to respond to stress. MR receptors in the hippocampus are filled and then depleted and GR are used by Cortisol and they
However, major drive to growth is activity (STRESS) and recovery
Mattson II
EXCITOTOXICITY- related to Glutamate activity.
Demands more energy. Makes Free Radicals. Reduced glucose levels and increased free radicals decreases resilience. Exercise and other stress Inoculators build resilience. Initially activity and stress of all sorts activate BDNF and friends. Then too much churning reach the Tipping Point- no recovery period. Just like the muscles- stretch, strain, break- need recovery or get damage; with recovery get growth. Too much activate proteases that during excitotoxicity that actually chew up various molecules in the cell.
CURCUMIN- EAT AN INDIAN MEAL A WEEK.
Curcumin, the main active ingredient in the spice turmeric, is currently the subject of intense scientific inquiry, especially as it relates to the brain. It has been used in traditional Chinese and Indian (ayurvedic) medicine for thousands of years. Although it is well known for its antioxidant, anti-inflammatory, anti-fungal, and antibacterial activities, its ability to increase BDNF in particular has attracted the interest of neuroscientists around the world, especially epidemiologists searching for clues to explain why the prevalence of dementia is markedly reduced in communities where turmeric is used in abundance.
a
Vegetable
Stress Agent
Stimulate cell stress response signaling pathways
The issue is how much & how often the phytochemical is ingested becomes very Important.
Brain’s Janitorial Staff
RE-WILDING PRESCRIPTION
SMALL TRIBES- volunteer, play bridge, always connect- family, friends, walking groups, tai chi, yoga, spinning, family meals
MINDFULNESS- practice being present, turn off the net, put down your cell phone, add something of you to the moment, practice meditation, work on physical balance
BIOPHILLIA NATURE- get outside, exercise outside, get a plant or a tree for your office, live by a window, bathe in nature
SLEEP- turn off digital world two hours before bed, DARK, 8 hours, use aids if need be, sounds: crackling of the fire, breathing of dogs, tides; Melatonin
DIET- get your vitamin D level, know your A1C level, take omega 3’s (high EPA/DHA), never processed food again, cook at home, stop the grains- gluten, GLUCOSE as a TOXCIN- eat nuts, berries, eggs, vegetables, meat, fish, fat; use cinnamon, curcumin
EXERCISE- daily, get a heart rate monitor, 70-80% (220-AGE) for 30-40 minutes, Tabata, interval training, outside with someone, learn to play again, groups again, SITTING IS THE NEW SMOKING
GO WILD
Stealing Sleep
Roger Federer and LeBron James have said they sleep an average of 12 hours per day, compared to about 7 hours for the average American. Usain Bolt, Venus
Williams, Maria Sharapova and Steve Nash sleep up to 10 hours per day. Most NBA players take naps every game day, sometimes for as long as 3 hours.
The Dynamic Teenage Brain
Hormones are only partly to
blame for teenagers’ bizarre behavior. Teens need time to catch up with the rapid and massive structural change going on in their brain. This takes place during sleeping hours.
The teen brain is also influenced by increased chemical levels in the brain.
Suggestions for working with teens: be concise, use modeling, be a coach, be understanding rather than judgmental, be tactful, cut them some slack, just let them sleep, and be clear about dangers of substance abuse.
Sleep
(Dahl et al., 2002)
During adolescence, daytime sleepiness INCREASES even if the total amount of nighttime sleep is held constant.
Teenagers need more sleep than adults, so many teenagers are chronically sleep deprived.
Brain-derived neurotrophic factor as a regulator of systemic and brain energy metabolism and cardiovascular health. Rothman SM, Griffioen KJ, Wan R, Mattson MP. Ann N Y Acad Sci. 2012 Apr 30. doi: 10.1111/j.1749-6632.2012.06525.x. [Epub ahead of print]
BDNF
IS THE TICKET
TO LONG LIFE
AND KEEPING YOUR BRAIN
STRESS IS GOOD! ?
Malleable term, Continuum
Drives us to act
Triggered by a primitive call to survive, your body’s response to stress is a built-in gift of evolution without which you wouldn’t be here today.
Any level of activity in your brain cells generates molecular byproducts that can cause them damage, but under normal circumstances, a recovery process follows that leaves the cells hardier for future challenges. Your neurons get broken down and built up just like your muscles—stressing them makes them more resilient
Aging is caused by a breakdown of neurons’ ability to bounce back after stresses of living.
Stress and the Brain
Stress demands adaptation: mechanisms evolved to help our plastic brain grow to meet these challenges. Neurotransmitters, Growth Factors (HGH included), adding to blood supply.
Three major types of stressors: what we call COGNITIVE OPERATIONS (thinking and feeling), DIETARY RESTRICTION and EXERCISE. They stress nerve cells and if a RECOVERY period follows: then we see brain and nerve cell growth. Just like our muscles.
Stress and the Brain
Stress demands adaptation: mechanisms evolved to help our plastic brain grow to meet these challenges. Neurotransmitters, Growth Factors (HGH included), adding to blood supply.
Three major types of stressors: what we call COGNITIVE OPERATIONS (thinking and feeling), DIETARY RESTRICTION and EXERCISE. They stress nerve cells and if a RECOVERY period follows: then we see brain and nerve cell growth. Just like our muscles.
Long Term Effects of Too Much Stress: Depression
DEPRESSION CAN BE THOUGHT
OF AS STRESS WITH NO WAY OUT; NO MOVEMENT POSSIBLE AWAY FROM THE GLOOM AND DESPAIR. NO EXIT. GIVE UP.
BECOMES ALL ENCOMPASSING AND CAN OVERWHELM THE NATURAL REPAIR AND PROTECTIVE MECHANISM AND ERODE THE NERVE CELLS CONNECTIONOS AND BRANSHES, PREVENT REGROWTH AND SHUT DOWN THE PLASTICITY.
MIMICS AGING IN MANY WAYS IF ACTION IS NOT TAKEN.
Red arrows indicate volume changes caused by depression
Fear- start a constellation of fear responses in the brain to include freezing, activating sympathetic system and eventually a full blown stress response- neuroendocrine. The amygdala- the fear button -- is heavily involved with learning, called
‘limbic tagging’ basically makes the encoding process easy. The lateral nucleus integrates the outside stimuli to unconditioned response of the person. If lateral is allowed to go to the central nucleus of the amygdala - you get activation of
brain stem areas -- that deal with catatonic freezing, response, and also 2. Start the sympathetic nervous system. 3. And hit the hypothalamus to start the stress response-releases of ACTH CRH -àCortisol. So you are left in the panic mode and sit
and stew and traumatize the self again and again. This can be shifted basal nucleus or the activating centers for movement- this is a reciprocal process that goes from bottom up to top down- so by getting some movement going this draws the energy through the basal nucleus and away from the full blown fear catatonic panic-- just think of a person who just has heard some
horrific news, they immediately get up and start to move- walk away from it or pacing aimlessly around and away from the
news bearer. Not just NO-Don’t tell me that -- rejecting it for a while to slowly incorporate it without turning into a bowl of jelly and moving to help deal with the news more successfully
Increasing the Positives
Mindfulness
e.g., feel breeze
Notice colors
Music
Finish well (recency effects on preference)
Memory effects (picturing exercise accurately)
Enhance well-being strategies around exercise
Mindfulness: Mechanisms of Action
Reinforcing observing ego
Disengagement from mental material; de-automaticization (Deikman, 1966); extinction through non-activation
Fresh perspective; de-habituation (Kasamatsu & Hirai, 1973); field independence (Linden, 1973)
Seeing the big picture; de-centering (Safran & Segal, 1990)
Associating of neutral or positive perspective with negative material; extinction through counter-conditioning
Recognizing the nature of experience: compounded, transient, interdependent; disenchantment; equanimity
Rehearsal of benefit
Wow. I did it.
That was hard, but I feel good now.
I have to remember how good I feel now.
Echoing…..hours after exercise
I can still feel fatigue: I gave myself a good workout today
I am doing well, I got in 3 exercise sessions this week. I will feel this benefit.
Exercise
Ending well
Mood boost
Rehearsal of benefit
Imagine your workout/Thinking strategies
Motivation to exercise
Creating a positive cycle
Global Epidemic of Inactivity
WHO. Global health risks: mortality and burden of disease attributable to selected major risks. 2009. http://www.who.int/healthinfo/global_burden_disease/GlobalHealthRisks_report_full.
The 15 leading causes of death in 2013 were:
Heart Disease
Malignant neoplasms (cancer)
Chronic lower respiratory diseases
Cerebrovascular diseases (stroke)
Accidents (unintentional injuries)
Alzheimer’s disease
Diabetes
Nephritis, nephrotic syndrome and nephrosis (kidney disease)
Influenza and pneumonia
Intentional self-harm (suicide) 11. Septicemia
Chronic liver disease and cirrhosis
Essential hypertension and hypertensive renal disease
Parkinson’s disease
Pneumonitis due to solids and liquids
Leading Causes of Death in the U.S.
Exercise is a Medicine
Physicians should prescribe it, Patients should take it!
Instead of an allergy, exercise may be the long sought vaccine to prevent chronic disease and extend life
Are we reaching a point where NOT prescribing physical activity should be consider patient
