Pumped Up: The Science of Using Muscles to Boost Brainpower

Muscle contraction of high intensity and duration leads to a greater release of signalling proteins called myokines. Myokines act as fertilizer for neurons. Of the 300 to over 650 myokines released during muscle contraction, one important myokine for brain health is Brain-Derived Neurotrophic Factor (BDNF).

Brain-Derived Neurotrophic Factor 

BDNF is a protein that acts as a growth factor for neurons in the brain and peripheral nervous system. It supports their survival, growth, and differentiation.

BDNF enables neuroplasticity - the ability of connections between neurons to change, which is critical for learning, memory, and cognitive function.

THE MUSCLE-BRAIN BENEFITS OF BDNF 

Neuroprotection and Neuron Maintenance

It acts as a fertilizer for the brain, promoting the survival of existing neurons and protecting them against damage or stress.

• Neurogenesis and Plasticity:

It stimulates the growth of new neurons and synapses, particularly in the hippocampus and cerebral cortex, which are vital for learning and memory.

• Improved Cognitive Function

High levels of BDNF are associated with better cognitive function, while lower levels are linked to cognitive decline and neurodegenerative diseases like Alzheimer’s and Parkinson’s.

• Mood Regulation

It helps regulate mood and behaviour, with lower levels often found in people with depression, bipolar disorder, and schizophrenia.

• Metabolic Regulation

Beyond the brain, Brain-Derived Neurotrophic Factor regulates energy metabolism, influences body weight, and may improve insulin sensitivity.

Factors Known to Influence Brain-Derived Neurotrophic Factor Levels

Boosters: Physical exercise, mental stimulation, and a healthy lifestyle.

Reducers: Chronic stress, a "couch potato" lifestyle, and poor diet.

While largely produced in the brain, its levels in muscle increase with exercise, where it aids muscle regeneration and fat oxidation. 

Resistance training increases brain-derived neurotrophic factor.

 It does not have to be complicated. Whenever you can, boost brain power by contracting your major muscles easily and habitually glutes, core, quadriceps, and calves while watching TV, waiting, driving, or on a long plane ride.

Consistent resistance training improves cognitive function at any age and fitness level.

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