more beneficial than just brain games and memory training. The resistance exercise used a minimum of 80% of their peak capac- ity. The benefits persisted even 12 months after the supervised exercise sessions ended.
Exercise, Genetics, and Dementia Risk A study in the Journal of Alzheimer’s Disease (AD) looked at the relationship between genetics, exercise and dementia risk. They looked at the genotype Apolipoprotein E (APOE) in which people have increased risk of AD. This gene is partly responsible lipid transport. Specifically, carriers of the T4 allele of the APOE gene (APOE4) as opposed to the other APOE genotypes (APOE 2 and 3) have higher levels of total cholesterol and accumulation of atherosclerotic plaques in arteries, leading to increased risks of cardiovascular disease and stroke, as well as dementia and AD. Anyway, what this study found is that genetics and lifestyle inde- pendently determine dementia risk. In other words, sedentary individuals have just as much risk of AD as those in the high risk APOE genotype (APOE4). The exercisers in this study primarily did only walking, and
it showed walking as little as three times a week conferred brain benefits.
Considering the healthy brain effects of exercise, it would
make sense for people in the highest risk genotype, APOE4, who remain active throughout life would offset the increased genetic risk of AD. Unfortunately, the above study did not specifically find this association. However, it is a well-known fact that not all people with the APOE4 genotype get AD, and those that don't tend to be active and have other healthy habits. It is likely true that people with the APOE4 genotype that remain active lower their risk of AD to the equivalent of non-carriers.
Conclusions Exercise is an effective and smart strategy for brain related diseases, especially for age-related diseases that cause cognitive decline. It is also a wonderful tool for promoting learning ability and capacity. Based on the evidence, it seems Physical Education or exercise should be more of a requirement for learning than academic study alone. Almost all forms of cardiovascular exercise, as well as different types of resistance training have shown brain benefits. It does appear higher intensity exercise conveys more of an advantage for boosting BDNF, IGF-1, and VEGF. Currently, the form of exercise that is best for optimizing brain health is not known. Right now though, it is safe to say that exercise should consist of both an aerobic and anaerobic component in order to maximize brain benefits. It is phenomenal that only as little as 15 minutes of walking per day helps your brain. And, getting stronger or putting on more muscle has a direct corresponding effect on brain health. Another, fascinating aspect of all of this is the brain effects have been shown to be almost immediate and may last for up to at least year after exercise is stopped. The ad- age, "body fitness promotes brain fitness," or something similar should certainly replace the "dumb jock" myth. The other thing about the evidence on exercise and brain health is that it is never too late to start exercising.
Keoni Teta, ND is a medically trained naturopathic physician in practice at the Naturopathic Health Clinic of NC on Reynolda Road in Winston-Salem. Want more info? Join his email list at
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