#Running & regular exercise in #midlife reduces risks of cognitive decline; Running & exercise has shown a positive correlation in hippocampal dependent cognitive performance. #Neurogenesis #CognitiveFunction
By: Lisa Lukianoff, Psy.D.
Running and exercise are shown to boost neurogenesis, new cell growth, in adult’s hippocampus region, a region in the brain that promotes regulation of emotion, memory function, and the autonomic nervous system. Researchers Yau, Gil-Mohapel, Christie, & So (2014) examine this process as a potential preventative strategy and treatment to reduce cognitive decline.
The structural plasticity of the hippocampal region is altered by neurodegenerative diseases, thus causing cognitive impairment. Exercise and the process of neurogenesis in this region improve cognitive functions. “…hippocampal neuronal circuits known to be involved in spatial learning and possess particular physiological properties that make them more susceptible to behavioral-dependent synaptic plasticity…it is reasonable to speculate that these new neurons might be integral for hippocampal-dependent learning…”, (Yau, Gil-Mohapel, Christie, & So, 2014).
Running and exercise have shown a positive correlation between hippocampal-dependent cognitive performance and change in the cerebral blood volume. The results of this research indicate that adults produce new neurons, neurogenesis, in the hippocampus region and this play a vital role in cognitive function, learning, and memory.
“…a meta-analysis study has shown that 1 to 12 months of exercise in healthy adults brings behavioral benefits…significant increases in memory, attention, processing speed, and executive function…regular engagement in physical exercise in midlife is associated with reduced risks of developing dementia later on in life…physical exercise might indeed have preventative effects with regard to the development of age-related cognitive decline”, (Yau, Gil-Mohapel, Christie, & So, 2014).
Providing a person with a therapeutic prescription of running and/or exercise can be scientifically valid and clinically relevant for working towards restoring and improving the endogenous neurogenic capacity of an individual.
Yau, S. Y., Gil-Mohapel, J., Christie, B. R., & So, K. F. (2014). Physical Exercise-Induced Adult Neurogenesis: A Good Strategy to Prevent Cognitive Decline in Neurodegenerative Diseases?. BioMed research international. Volume 403120; pp. 1-20. http://dx.doi.org/10.1155/2014/403120
#Endocannabinoids produced by #Running; the positive psychological effects of #EnduranceExercise #RunnersHigh
By: Lisa Lukianoff, Psy.D.
Endurance running or just long distance running produces endogenous neurotransmitters called “endocannabinoids” (eCBs).
Interestingly this neuroscience term bares a striking resemblance to the function of cannabis. And based on this research, it's nature’s way of providing a calming sense of well-being and reinforcing the rewards of endurance running, neurobiologically speaking. The brain produces its own medicinal properties as a result of endurance activities. We refer to this as "runners high".
The eCB neurotransmitters activate the cannabinoid receptors in the reward region of the brain and are activity-dependent. This neurobiological reward system and feedback loop provide a plausible explanation for why humans engage in endurance exercise despite the potential for injury and loss of energy.
Endocannabinoid is neuroscience behind the popular reference to a “runners high”. An increase of eCB’s neurotransmitters into the bloodstream enhances a person’s sense of well-being, reduces anxiety (anxiolytic), which produces a calming sense post-run, and also buffers the sensation of pain.
“Exercise-induced reductions in pain sensation lead to feelings of effortlessness associated with the strict definition of the runner’s high and improve exercise performance by allowing individuals to run longer distances (Dietrich and McDaniel, 2004). Both the psychological and analgesic effects of CB receptor activation mirror athletes’ descriptions of the neurobiological rewards associated with exercise (Dietrich and McDaniel, 2004)”, (Raichlen, Foster, Gerdeman, Seillier, & Giuffrida, 2012).
The release of eCB’s is intensity-dependent, which is why endurance running and other aerobic exercise create enough intensity for this neurobiological reward to function.
Raichlen, D. A., Foster, A. D., Gerdeman, G. L., Seillier, A., & Giuffrida, A. (2012). Wired to run: exercise-induced endocannabinoid signaling in humans and cursorial mammals with implications for the ‘runner’s high’. The Journal of experimental biology. Volume 215(8); pp. 1331-1336.
#Psychotherapy changes the brain by re-transcription of past memories into explicit memories; understanding #neuroplasticity & #neurogenesis
The process of psychotherapy and re-transcribing past traumatic events invoke our procedural memory, making them explicit and conscious. This process allows for re-transcription of these implicit memories: synthesis realization and integration. A supple brain, elasticity in the brain and the possibilities and limitations of neuroplasticity and neurogenesis, in the context of psychotherapy are examined.
How can clinicians implement neuroscience findings in a way that benefits clients? This brief overview highlights some aspects of neuroplasticity, illuminating the significance of working clinically with the plasticity potential of a brain.
Key neuroscientific discoveries
Our brains are capable of neurogenesis, growing new neurons, and neuroplasticity, creating new neural connections and pathways.
Learning is vital for the process of neurogenesis and neuroplasticity. The hippocampus is a region of more neurogenesis than other regions, a significant departure from previous thought. Early traumatic experiences interfere with the normal growth and development of the hippocampus in the limbic region, an area important for memories and emotional regulation.
Psychotherapy is a mechanism used to examine past traumatic events and a process of learning about oneself. Neuroplasticity occurs when the nervous system responds to experiences, thus experience-dependent. Experiences create a stimulus that ignites neural firing patterns in the brain to imprint or re-transcribe an experience, or to reorganize the infrastructure of previous experiences via new neural pathways. This process can occur during psychotherapy.
Antidepressants have been discovered to increase neurogenesis in the hippocampus (Malberg, J., Eisch, A., Nestler, E., & Duman, R., 2000). This creates the possibility of healing a previously damaged area which affects behaviors. A combination of psychotherapy and antidepressants can profoundly improve a persons mental state.
Novel experiences and life-long learning facilitate both neurogenesis and neuroplasticity. Learning is more important than relying on already established skills and established neural pathways. Our brains grow new neurons and pathways from birth until death.
Neuroplasticity converges with psychology
Research about neuroplasticity brings scientific evidence to the foreground from a clinical use perspective. This collective research expands the field of neuroscience, of neural patterns and the process of neuroplasticity and neurogenesis. Understanding the principles of neurogenesis and neuroplasticity can positively impact clinical work with clients, on a neuron level. Neurons that fire together, wire together.
In his book titled The Brain That Changes Itself Doidge (2007) introduces readers to multi-disciplinary scientists, physicians, psychiatrists and neuroscientist, whose collective research demonstrate the plasticity of the brain and introduces the idea that the brain changes based on new information. Norman Doidge, M.D. (2007) conducted research and interviews with many “neuroplasticians” which firmly coined the phrase neuroplasticity.
These advancements in neuroscience inextricably link psychological science with neuroscience. Doidge (2007) cites the research of Eric Kandel, a physician, psychiatrist and 2000 Nobel Prize winner who stated: “there is no longer any doubt that psychotherapy can result in detectable changes in the brain”. Kandel continues to research the hippocampus and the plasticity of implicit and explicit memory. Other citations include that of neuropsychologist Mark Solms and neuroscientist Oliver Turnbull who state that “the aim of the talking cure…from the neurobiological point of view is to extend the functional sphere of influence of the prefrontal lobes”. These discoveries provide evidence of the significance of the intersubjective experience between a clinical practitioner and a client.
Giving scientific weight to the function of neuroplasticity in the context of personal exploration in therapy, e.g. a talking cure, psychotherapy, Doidge (2007) discusses the neurological process of analysis. The benefit of a client talking about past traumatic experiences facilitates the unconscious procedural memory to integrate past trauma with a better understanding. This can produce a calming effect from a neurological perspective. "In the process, they plastically re-transcribe these procedural memories, so that they can become conscious explicit memories...” This allows a person to remember without reliving the emotions of painful past experiences.
In their research Garland, E. & Howard, M. (2009) provide further support for the neuroplasticity growth in response to learning and therapy. “Investigations of neuroplasticity demonstrate that the adult brain can continue to form novel neural connections and grow new neurons in response to learning or training even into old age”. Novel experiences create these new neural connections throughout the lifespan.
Not all of the discoveries lead to enhanced psychological states. While neuroplasticity shows how thoughts and actions can change the brain to create new structures and functions, thus new ways of understanding, we are also introduced to the rigidity of well-established neural networks, also a product of neuroplasticity (Doidge, 2007). Doidge refers to this as the “plastic paradox” whereby the same neuroplasticity that allows our brains to change can also keep us constrained and “stuck” by well-established neural patterns.
Debunking previously held thoughts about Localization
Mainstream psychological science and medicine held the collective belief that the brain was hard-wired and that cells continued to die off. Localizationist’s we more popular and believed that the neuroanatomical structure of the brain was a machine-like device with specific areas for specific functions. Neuroscience has demonstrated that multiple areas of the brain are involved in similar functions and can also rewire to compensate for a damaged area. The research shows that many areas of the brain can be used for multiple functions. Localization of the brain has been re-defined.
Among the neuroscientists Doidge (2007) interviewed was Paul Bach-y-Rita. In 1969 Paul Bach-y-Rita published an article in a European science journal citing his research using a machine that sent signals to the damaged area of a brain that ultimately cured retinal damage in some cases. Bach-y-Rita’s research demonstrated that our brains were capable of neuroplasticity and using other area’s to restructure and create new neural growth. The research publication and its avant-garde nature caused isolation from some of his peers.
Bach-y-Rita had a multi-disciplinary background and approach and tended to follow ideas as they evolved. As a neuroscientist, he had expertise in medicine, psychopharmacology, ocular neurophysiology, visual neurophysiology, and bio-medical engineering. Doidge (2007) asserts that Paul Bach-y-Rita stated “we see with our brains” and that if one area is damaged, another area can take over. He referred to this process as “sensory substitution”.
Psychotherapy changes the brain
It was Eric Kandel who “was the first to show that as we learn, our individual neurons alter their structure and strengthen the synaptic connections between them…” Doidge explained that Kandel’s work demonstrated that learning produces new neurons in the brain that influence our genes and that psychotherapy changes people’s brain structure, “it presumably does so through learning, by producing changes in gene expression that alter the anatomical pattern of interconnections between nerve cells”.
Further support of these brain changes, researchers Liggan & Kay (1999) discuss the neural mechanisms of memory in the context of psychotherapy and reveal that the brain does change, “…neural mechanisms of memory is based on discoveries that training or differential experience leads to significant changes in brain neurochemistry, anatomy, and electrophysiology. Consequently, it is generally accepted that psychotherapy is a powerful intervention that directly affects and changes the brain”.
Liggan & Kay (1999) also demonstrate how psychotherapy affects cerebral metabolic rates, serotonin metabolism, the thyroid axis, and stimulates processes akin to brain plasticity.
How do you evaluate clients level of resilience and "stress inoculation"? A client may have better-coping mechanisms & an HPA-axis that regulates hormones more efficiently because they've been through tough times. Has your client handled unexpected stressful events throughout the course of their life and come out the other side a little stronger?
The idea behind the “stress inoculation” effect is based on the hypothesis that exposure to moderate amounts of stress over a prolonged period of time helps an individual develop better-coping mechanisms, better resilience. Potentially.
Scientific researchers Russo, Murrough, Han, Charney & Nestler (2012) have studied the adaptive biopsychology of resilience in terms of an active behavioral, neural, molecular, and a hormonal basis.
These researchers state that the phenomenon of resilience has remained a mystery, biopsychologically speaking. Yet remarkably a high percentage of people exposed to intense levels of trauma and stress manage to maintain a relatively normal psychological homeostasis, (p. 1). “Within the general population, between 50–60% experience a severe trauma, yet the prevalence of illness is estimated to be only 7.8%. Children in particular display remarkable resilience across a range of negative environmental stressors”, (p. 6). Could this be an example of stress inoculation? Interestingly, "..."Stress resilience is enhanced in specific populations, such as military personnel and rescue workers, through controlled exposure to stress–related stimuli". Here is a population whose primary work exposes them. What biological factors allow for this?
To explore the underpinnings of this phenomenon, they examined the role of the neuroendocrine system as the neurobiological coping mechanism. Basically, the neuroendocrine system is the “house” that regulates the hypothalamus and other mechanisms involved in the maintenance of a person’s overall homeostasis. This includes a person’s regulatory systems like metabolism, hunger, energy output and blood pressure levels. Research shows the neurobiology of resilience is mediated by the presence of unique molecular adaptations in the neuroendocrine system: the hypothalamic-pituitary-adrenal (HPA) axis, production of Dehydroepiandrosterone (DHEA) and Testosterone.
The HPA axis is the main mediator of the initial impact of stress on the brain. It regulates hormonal, neurochemical, and physiological changes. “Glucocorticoids, released from the adrenal cortex as a consequence of HPA axis activation, interact with steroid receptors expressed throughout the brain that functions primarily as transcription factors to regulate cellular function beyond the time scale of acute stress effects”, (pp. 2-3). This whole process drives the behavioral response a person experiences. However, the exact effect of this relationship between HPA and resilience is unclear.
In the same area, Dehydroepiandrosterone (DHEA) is released, along with cortisol, in response to stress. Russo, Murrough, Han, Charney & Nestler (2012) propose that current research about DHEA suggests that it counter’s the negative effects by producing an anti-inflammatory response, (p. 1476). “It has been reported that DHEA responses to adrenocorticotropic hormone (ACTH) were elevated in PTSD and negatively correlated with the severity of symptoms, suggesting that DHEA release during stress may buffer the severity of PTSD”, (p. 3). Oddly, the hormone DHEA released during stress can actually help alleviate the negative response.
Testosterone is released in response to stress is considered to serve as a pro-resilience hormone creating a positive mood and connectedness, and important among sports team members. Interestingly, after the experience of a stress event, testosterone levels decrease for a period of time. "...Early studies in men suggest that testosterone may be effective in treatment–resistant depression and as an adjunct to SSRI treatment..." (p. 3).
“it seems clear that moderate degrees of stress exposures during early life, adolescence, and adulthood can shift an individual’s stress…by increasing the range of tolerable stress for the organism”, (p. 7). These early exposures possibly prime the HPA axis to function more efficiently; producing moderate levels of hormones released thus allowing for less impact and more recovery. These findings and further research outcomes can have significant clinical implications for future treatments. "...far more insight is needed into the genetic, epigenetic,neurobiological, and neuroendocrine basis of sex differences in stress susceptibility vs. resilience. Finally, we need to better define how just the right type and level of stress inoculation, through this complex interplay of mechanisms, can promote resilience..."
Russo, S. J., Murrough, J. W., Han, M. H., Charney, D. S., & Nestler, E. J. (2012). Neurobiology of resilience. Nature neuroscience. Volume 15(11); pp. 1475-1484. Doi:10.1038/nn.3234.
Found online: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3580862/
Link to article: .http://www.nature.com/neuro/journal/v15/n11/abs/nn.3234.html
Current research supports cardiovascular exercise, like running and cycling, enhances neuroplasticity (the creation of new neural pathways) in regions of the brain that improve cognitive function. This study was conducted on aging adults.
These finding suggest that adhering to a cardiovascular exercise regime may reduce cognitive and neural decline in aging adults and slow age-related decline in the hippocampus, a region in the brain that processes short-term memory to long-term memory and processes spatial navigating. This is also the first region in the brain to be damaged by Alzheimer’s disease, (Hayes, Hayes, Cadden, & Verfaellie, 2013).
Research in a previous article (http://www.brainfacts.org/Across-the-Lifespan/Diet-and-Exercise/Articles/2013/Physical-Exercise-Beefs-Up-the-Brain ) showed that the hippocampus is an area known for neurogenesis (the growth of new cells) as a previous study shows that running and exercise also increases this new cell growth.
This cumulative research shows that cardiovascular exercise increases both neuroplasticity and neurogenesis, which is overall great for your brain.
Hayes, S., Hayes, J., Cadden, M., & Verfaellie, M. (2013). A review of cardiorespiratory fitness-related neuroplasticity in the aging brain. Frontiers in Aging Neuroscience. Volume 5(31). DOI: 10.3389/fnagi.2013.00031 PMCID: PMC3709413.
#Running and other aerobic exercise increase #neurogenesis (the growth of new brain cells) and enhance cognition
Running (and cycling) produce positive neurological brain enhancements. Extrapolating from research on mice and monkeys, this research evidence shows that increased aerobic exercise increases cognitive functioning across the lifespan which is likely due to increased blood flow to the brain. Additionally, fMRI studies on older adults who exercised regularly show an increase in their hippocampus by 2%. These findings demonstrate a pattern of new cell growth in that region of the brain.
Read published research article on http://www.Brainfacts.orghttp://www.brainfacts.org/Across-the-Lifespan/Diet-and-Exercise/Articles/2013/Physical-Exercise-Beefs-Up-the-Brain
#Runner's research shows a #anxiolytic (#anti_anxiety) effect in the #ventral_hippocampus and stimulation of the production of #GABA. In other words, running has a calming effect on anxiety.
Runner's brains produce the stimulation of new neurons that release GABA (gamma-Aminobutyric acid) which acts as a neural inhibitory activity. This produces a calming sense in the brain. This research suggests that the hippocampus of runners produces a different response to stress. For runners physical exertion stimulates neurogenesis (new cell production) in the dentate gyrus, an area in the hippocampus region known for high rates of neurogenesis and receiving excitatory input from the frontal cortex. It also increases production of GABA (gamma-Aminobutryic acid), which calms the nervous system.
The results support the anti-anxiety effects of long-term running and increased neurogenesis throughout the dentate gyrus (Schoenfeld, T., Rada, P., Pieruzzini, P., Hsueh, B., & Gould, E., 2013).(Schoenfeld, T., Rada, P., Pieruzzini, P., Hsueh, B., & Gould, E., 2013). Journal of Neuroscience, 2013 May 1;33(18):7770-7. doi: 10.1523/JNEUROSCI.5352-12.2013.Physical exercise prevents stress-induced activation of granule neurons and enhances local inhibitory mechanisms in the dentate gyrus.http://www.jneurosci.org/content/33/18/7770.short
Habits of happy humans include (please do try this at home);
Surrounding ourselves with other happy (like minded) people
Smiling, authentically so
Cultivate resilience skills
Make an effort to be happy
Practice mindfulness of the good in things
Appreciate simple pleasures
Spending time doing charity
Losing track of time doing something fun or creative
Prefer more meaningful conversations
Generously giving to other
Engage in face-to-face time with others
Look on the bright side
Unwind and unplug
Seek spiritual experiences and/or practices
Spend time outside in nature
Rest and sleep well
Practice what they preach
#Running and exercise in general prompts cellular changes that increase, among other things, #metabolic-action
"Exercise elicits gene expression changes that trigger structural and metabolic adaptations in skeletal muscle. We determined whether DNA methylation plays a role in exercise-induced gene expression. Whole genome methylation was decreased in skeletal muscle biopsies obtained from healthy sedentary men and women after acute exercise."
Chronic unemployment knows no (color) boundaries. We're all in this together. The ground has shifted and continues to shift in these uncertain economic times.
We are thrust into asserting whatever #resiliency, flexibility, and adaptability skills we have….to survive.
In her article ( http://www.nytimes.com/2012/08/11/your-money/taking-charge-when-youre-laid-off-shortcuts.html?_r=1&smid=li-share ) Alina Tugend of the NYTimes asserts the tenants of "keeping structure to one’s day, staying active, having social support and keeping healthy" as crucial to surviving this shift.
Taking Charge When You’re Laid Off - Shortcuts - NYTimes.com. Author: ALINA TUGEND; Copyright © 2012, The New York Times Company
Working to enhance Resilience Skills using the teachings of Frederick Flach M.D., K.C.H.S from his book "Resilience, Discovering a New Strength at Times of Stress".
Resilience is the collaborative psychological and biological strength to successfully navigate change.
Useful personality traits include: being creative, ability to tolerate ambiguity, insight into ourselves, healthy independence, self-compassion and respect, ability to restore self-esteem, interest in learning, solid friendships, healthy dependence upon others with appropriate boundaries, an honest perspective on one's life.
This blog is intended to explore ideas, educate, entertain and expand our thinking. Some posts speak to current trends in the brain sciences, neural benefits of exercise & sports, emotional intelligence and personal growth.