The Brain Changing Benefits Of Exercise

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There are a plethora of reasons to exercise or be physically active. While the obvious ones are to maintain cardiovascular health, to boost endorphins, reduce stress, and feel & look better, a lesser-known benefit is how exercise benefits the brain. Not only does exercising help to boost your mood and memory, it also works to protect your brain against neurodegenerative diseases like dementia or Alzheimer’s.

 

These findings come at a crucial time, considering that an estimated 115 million people worldwide will have dementia in the year 2050. Professor Wendy Suzuki, who recently gave a Tedtalk on the benefits of exercise on the brain, says that people “take the easy route” instead of making small changes to benefit them. People are glued to their screens and more and more people are leading sedentary lives. Yes, technology is advancing, but the simplest things are often the most beneficial.

 

Exercise And The Brain:

Regular aerobic exercise not only gets your heart pumping, but it also boosts the size of the hippocampus, the area of the brain involved with learning and verbal memory. A study conducted at the University of British Columbia found that resistance training and weightlifting did not reveal the same benefits on the brain. Aerobic exercise affects the brain both directly and indirectly. Exercise helps to reduce inflammation, reduce insulin resistance, and stimulate the release of growth factors, which are chemicals in the brain that aid the survival of new brain cells, in addition to supporting the growth of new blood vessels in the brain.

 

Several studies suggest that people who frequently exercise have greater volume in the prefrontal cortex and temporal cortex, the parts of the brain that control thinking and memory. Additionally, exercise benefits the brain indirectly by promoting healthier sleep and reducing anxiety and stress. Sleeping problems, stress, and anxiety have been associated with cognitive impairment.

 

Where Should You Start?

Some people want to exercise, but get held up because they don’t know where to start or what exercises will be most beneficial. They also run into the problem of not knowing how often to exercise or for how long to exercise. It is recommended to get about 30 minutes of moderate intensity exercise every day. If this seems daunting, try to pick certain days of the week to exercise and it will become habitual before you know it. You can always start out with a few minutes of exercise each day and slowly increase your workout time by five or ten minutes each week.

 

Tips For Holding Yourself Accountable:

  • Make a commitment with a friend to hold each other accountable. Not only does having a workout buddy motivate you, it also inspires a little friendly competitiveness.
  • Join some sort of fitness class. There are so many fitness classes nowadays, making it easy to select the workout you love best. Try kickboxing, Zumba, boot camp, spin class, hot yoga, or another workout that entices you.
  • Be experimental and do exercises that allow you to have fun. You can try swimming, hiking, biking, dancing, stand up paddling, or whatever seems interesting to you.

 

Sources:

https://truedisclosure.org/news/the-brain-changing-benefits-of-exercise-wendy-suzuki.html

https://www.health.harvard.edu/blog/regular-exercise-changes-brain-improve-memory-thinking-skills-201404097110

https://well.blogs.nytimes.com/2011/11/30/how-exercise-benefits-the-brain/

2018-05-31T10:03:08+00:00

Related Questions

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    Q: I gave my daughter 1 capsule of BRAIN TUNER every morning for about two weeks now. She now has a mild to average seizure every day instead of twice or three times a week. And since taken this Brain Tuner two weeks ago she has had two bad attacked. Normally she will get a bad attack every 2 - 3 weeks once. Most of her attack come during her sleep or during an afternoon nap, i.e. she will wake up from this sleep/nap and stay still for 30 sec - 1 minutes and the attack will come and her entire palms and feet will turn cold and heart starting to beat very fast. And once in a while if she does not get enough sleep she will get a hard attack out of the blue during the day otherwise most of the seizure attack during her sleep. Does this Brain Tuner stimulate her brain and causes the attack? What other remedy should I take to cut down this seizure?

    A:

    Sounds like the body (brain) is being greatly regulated, but if the BRAIN TUNER is speeding up the attack of seizures, abstain from using it and just give OXY-DROPS in glass or cup or water (20 drops per cup/glass). Normally a thing increases before it decreases but if this causes concern then abstain and try something else.

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    Q: Is there anything that will slow the progress of early onset dementia. My brother has been diagnosed at age 54 as having the brain of a 84 year old man, via a MRI. His doctor said Ariset would not help him as the white matter of his brain has covered the front and back of his brain

    A:

    For dementia, I recommend NERVES FORMULA, CENTRAL NERVOUS SYSTEM FORMULA, and BRAIN TUNER.

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    Q: I have a 17 years old daughter that is taking the brain toner for her epileptic seizures for about a month now. I wanted to know how long with the effects take place to allow sufficient oxygen to her brain, and will the seizures eventually cease? My daughter is on a herbal, and conscious diet, but I am still working on her eating out to restaurants every now and then. Working on her getting the proper rest each day, since she is a junior in high school. Please let me know if there is anything else I need to do, since she did have a small seizure today, which is better than the ones she has had in the past. I know it will take some time for the brain toner to work.

    A:

    Patience is required in healing, Beloved! Let nature take her natural course! Also, there may be underlying metaphysical causative factors for the seizures. I would suggest adding Ethereal Bliss with Brain Tuner, and she should also drink the Brain Tuner Tea along with taking the capsules. These are optional, but I do recommend them, at least to experiment with in hopes of facilitating elimination of the seizures. Have her perform deep breathing exercises on a daily basis too! A raw foods/vegan diet is BEST for her too! Undoubtedly so! Those restaurants are using some very dangerous chemicals. Drive this point home to her!

    Product Links:
    Ethereal Bliss
    Brain Tuner
    Brain Tuner Tea

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    Q: As a diet controlled diabetic I question being able to change my diet(to raw/live foods) while I keep up the same rigorous exercise and fitness program without suffering from too many low readings of which I am prone.The program has gotten me off insulin.I also have diverticulitis and seeds and nuts have been a problem for me in the past. Any suggestions?

    A:

    Thanks for the question. I hope this helps. If you are under a doctors supervision I am forbidden to give you any advice that may alter a doctors advice. They have little to no nutritional training but their word trumps everyone. 

    What I can do is point you in the direction of programs getting the results you desire. Those three are Dr. Neil M. Barnards "program for preventing and reversing diabetes" (DVD,book), Dr. Gabriel Cousins "Raw in 30" program (DVD) and "There is a cure for diabetes" (book), and recently The Gerson Therapy has released a program for diabetes (book). 

    The common denominator in all three programs is a low fat vegan diet. The differences are that Barnard's program is a cooked vegan diet while Cousins' and Gerson's program are raw. All get results but the raw programs have a 75 percent success rate in 1 month where as the cooked version of Barnards get results in 6 months. Big difference.

    I have gotten people off of insulin in around 2 months using a high raw and low fat vegan diet. I use no oils and nuts. I do encourage avocados and seeds for fats. However, with diverticulitis you must avoid seeds until your body repairs itself through a high alkaline diet. I suggest getting a bulk of your fats from avocados and coconut. I usually limit myself to a half an avocados worth of fat a day. 

    I would look into those books first and if you are under a doctors supervision bring those materials to him/her and see what they say.

    I hope this helps.

    Gary Gibson HHC CPT BMI VLC

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    Q: I've been eating vegan (mostly raw) for nearly 2 years. In the first year, I lost about 60 pounds. I still have about 50 more to lose and it hasn't budged in almost a year. I hear conflicting info about what sort of exercise would be best - cardio vs. strength. And any time I up my exercise, my hunger gets out of control. Any suggestions?

    A:

    Thanks for the question. The most efficient way to lose weight from working out are high rep/low weight circuit training and through HIIT (high intensity interval training).

    Your goal should be to increase metabolism and fat burning potential throughout the day. Both HIIT and circuit weight training are both effective. To be maximized you should exercise for 1 hour 5-6 times a week. You could alternate between cardio days and circuit training days. Here is an example.

     

    Mon: HIIT

    Tues: Circuit training

    Wed: rest

    Thurs: HIIT

    Fri: Circuit training

    Sat: HIIT

    Sun: Rest

     

    Here is an example of a circuit and  HIIT

     

    Circuit. 15-20 reps 1 minute rest between sets. repeat for 20-30 minutes. (feel free to use the template and build your own)

    Upper: pushups

    Lower: Squats

    Core: Crunches

    Plyo: Burpees

    Upper: Clean and press or curl to press

    Lower: Alternating weighted lunges

    Core: Reverse crunches

    Plyo: Step ups 

     

    HIIT (can be done on almost any cardio machine)

    3 minute warmup

    -30 second sprint 

    -1 minute recovery

    *Repeat for 15 minutes to 30 minutes*

    3 minute cool down

    Top fat loss mistakes for cardio and weight training

    Cardio: Doing 1 speed with no resistance cardio. This kills me. Your fat burning potential begins and ends when you do. If it doesn't challenge you it will not change you. Atleast put the resistance on mountain or random. 

    Weight: Resting too long in between sets. Super sets are key here. Work one set while resting the other. Example of a superset is chest press and seated row together. Quad machine and ham machine. Pullup and shoulder press. 

    When you ramp up your metabolism you are going to have to eat more. Losing weight isn't about calories. Losing weight is about nutrient density. Here is a blog I did on eating for fitness and getting lean. http://the-vegan-effect.healthcoach.integrativenutrition.com/blog/2012/05/qa-eating-for-fitness-getting-lean

     

    Hope that answers your question,

    Gary Gibson HHC CPT VLC BMI

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    Q: What should one take to nourish the brain. Not like gingko or stuff to keep you alert, or soy lecithin, but actually nourish and feed the brain? And do you sell such a product?

    A:

    BRAIN TUNER and CENTRAL NERVOUS SYSTEM FORMULA

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    Q: I was reading about a famous black author who died of brain cancer and I wanted to know what does it mean on a metaphysical level? Cancer of the brain, breast, colon, mouth. What does this signify other than extreme toxicity? What does poor circulation mean metaphysically speaking? Do you think there is a link between hair dyes, hair relaxers (burners) and brain cancer and lupus among black females. This is "off the cuff" but I hate seeing black females with straightened hair and hair coloring. I really hate it. I hate long claws (fake fingernails).

    A:

    Metaphysically, cancer denotes a feeling being eaten up (on the inside) by some emotion or emotions, always negative emotions. Mouth cancer - the person refused to speak out their hurt, anger, pain, etc. Breast cancer - the female failed to get things off of her chest or neglected caring for herself (nurturing herself, her wounds and pains, etc.). Colon cancer - the person couldn't stomach things but failed to release what was emotionally eating away at them.

    Metaphysically speaking, poor circulation means your "life flow" is stagnant due to the burdens of life "weighing you down." Most people with poor circulation have weight issues. In addition they may be "poor" and their cash flow does not "circulate" the way they'd would like and so worries about bills and other financial responsibility makes them eat away their worries whereby they gain weight and hamper their bodily circulation.

    And yes, chemicals in hair products (dyes, conditioners, relaxers) are playing a role in certain cancers of the head (i.e. brain cancer).

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    Q: I am writing for advice about a brain tumor. My daughter, 14, was diagnosed two weeks ago with a grade II brain tumor (fibrillary astrocytoma). A neurosurgeon placed a "shunt" in her head a week ago. Speaking with a number of physicians in Atlanta that specialize in pediatric neurology, it seems our options are limited, and we've been directed to St. Jude's Children's Hospital in Memphis, TN, for a 6 week treatment of radiation and chemotherapy (tarceva). We know there are risks, but we seem to have no other choice in the conventional medicine arena. Here are my questions. What holistic approach could we take? The tumor is the size of an orange and is growing around her brain like a vine on a bush. It is also bithalamic, that is, covering both her left and right thalamus. She is an honor student, but we are seeing signs of some erosion i.e. she takes frequent naps, does not seem to know when to take herself to the restroom, and is running fevers. The doctors have her on steroids to help with the swelling of her three recent operations as well as something else. My preference is to try to the holistic approach first, but we don't have a lot of time. What are the time-frames associated with your treatment? I know something of this nature will take some time to take effect. I should mention that the prognosis is not very promising.

    A:

    Don't worry about time, just take a natural course. Chemo and radiation will do the poor child in. This would poison her. But this is you guy's choice here! I would give the child BRAIN TUNER TEA daily (2 cups daily) and DETOX TEA nightly. Stop feeding the tumor by giving the child bad food, i.e. meat, eggs, dairy products, refined grains and starches, etc.

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    Q: What type of exercise is good for working out while on the Full Body Detox program? I'm afraid I won't have much energy and stamina for a high impact workout on a raw food diet. Any suggestions???

    A:

    Thanks for the question,

     

    Exercises recommended:

    ·        Yoga

    ·        Light resistance training

    ·        Walking

    ·        Biking

    ·        Swimming

    ·        Trampoline

    ·        Pilates

    ·        Aerobics 

     

    It's best to keep exercise to a minimum. When you exercise your body pulls blood away from your core and into your limbs (fight or flight response). That directs blood away from your healing response. Also high impact or weight training requires more calories and more protein which will over work the organs that should be using their energy healing.

     

    Hope this helps,

    Gary Gibson HHC CPT BMI VLC

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    Q: What kinds of foods improve the brain power tremendously especially memory and thought. Can you please list them for me? I will appreciate it very much.

    A:

    Raw fruits and vegetables! herbs such as Gotu Kola and Gingko Biloba.

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    Q: I just purchased the FULL BODY DETOX for myself. But I need something for my 35 year old Traumatic Brain Injury (TBI) son. He was in a motorcycle accident on April 14, 2007. He hit his head real hard. He injured his head all over. He was not wearing a helmet. This was his first time getting on a motorcycle without a helmet. First, Doctors said he would be dead in 3 days. Well, since he was still alive after 4 weeks they said that he would live in a vegetative state for the rest of his life. Well, now it's been 10 months and he is talking, asking questions, standing up on his good leg, because his right leg and arm is contracted. He is still out there a little but he is progressing very well. His speech is slurred a bit. He can feed himself a little, but like I said he is still out there some what. Oh, going to the bathroom is a hit and miss. Sometimes he will tell you he has to go and sometimes he will not. Then, sometimes he will tell you he has to go and then he will tell you it was a false alarm. We still put diapers on him. I still change him and he has not become ashamed yet. So I was just wondering if you have something for his brain injuries. His long term memory is getting there, but short term memory is short.

    A:

    Doctors are a straight mess, specializing in negativity! They taint hope, optimism, and inspiration. Have your son take Dherbs.Com NERVES FORMULA (3 caps every night), CENTRAL NERVOUS SYSTEM FORMULA (3 caps daily), and BRAIN TUNER (6 caps daily) and drink the BRAIN TUNER TEA (1-2 cups daily) and he'll come back a round. Stay positive! Healing is a miracle, so claim and welcome it!

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    Q: You list going to the gym and jogging as dangerous activities. I thought exercise was important and vital? Could you please explain your position a little further for me. I really enjoy your articles. They are very informative and thorough. I look forward to your response. Thanks!

    A:

    Exercise is great, but the healthy exercises include Pilates, yoga, tai-chi, qi chong, stretching, swimming, etc. Jogging is okay if on sand, dirt, or grass. If on cement/asphalt - DANGEROUS (destroys the bones and uterus in women). The gym is okay but weight lifting and other exercises are dangerous and destroy connective tissue.

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    Q: I would like to know the safest and the FASTEST way to loss weight. I have tried almost everything, like exercise, but I always overdue myself, or it just doesn't work. My height is 5'6", weight is 180.6, and my age is 15. Im a 10th grader at my school, and I'm tried of being put down by everyone I meet. And my family is moving soon, and I'm afraid of what my new classmates will say. So I was wondering what you would advise.

    A:

    I am sorry to hear of your plight. There are many ways to lose weight fast. Not all of them healthy. In fact most are not. 

    The three best ways to lose weight are

    1: High raw/high carb/low fat/nutrient dense diet plan

    2: Juice fasting/detoxing/cleansing (average 1 pound per day loss)

    3: Staying active

     

    Three books that may help you out get onto the right path (until I get mine published) are

    1: "The beauty detox solution" by Snyder

    2: "Crazy sexy diet" by Karr

    3: "The paradigm diet" by Dave

     

    I run my own online health/nutrition/fitness coaching company called "The Vegan Effect" I have helped many lose tons of weight. My one client lost 50 lbs in 60 days!! I would love the chance to work with you. My program is essentially a course in health that empowers people to reach all their lifes goals. If my program is something that you would like to participate in let me know. I do a free initial consultation over skype. 

    As far as juice fasting is concerned, although it is incredibly effective please do your research, watch "Fat, sick, and nearly dead", consult a nutritonal professional, and make sure you can juice your own juice. Do not attempt juice fasting on store bought juice.

    Let me know if there is anything else you need to know. I hope my answers were sufficient enough. 

     

    -Gary Gibson HHC CPT BMI VLC

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    Q: Will the BRAIN TUNER herbs help with involuntary shakiness when I write?

    A:

    IT MAY! GIVE IT A TRY AND SEE FOR YOURSELF. NOTHING BEATS FAILURE BUT A TRY!

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    Q: I have a problem with chest fat. I lift weights and exercise no results. The doctor say that surgery will fix it, but I do not want to go under the knife. what can I take to help me.

    A:

    Herbs can't help this condition if it is genetic. If the boobs are from weight gain, then release (lose) some weight. If not, then surgery (which we are against) is your only option.

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    Q: I have a friend who has fluid on the brain and has to receive spinal taps every 2 months for over a year now. She has also gained about 40lbs with the illness and meds they have her on. Do you have any herb suggestions that may help her with her illness?

    A:

    WITHOUT A DOUBT PUT THIS FRIEND ON THE FULL BODY DETOX CLEANSE AND PERIODICALLY SO (EVERY 3-4 MONTH) AND TO CONSIDER A PERMANENT DIETARY CHANGE ALSO.

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    Q:

    A:

    Hello,

    Motivating yourself to stick to healthy foods and exercise is not as difficult as you think.  The real reason people beleive it is difficult is because garbage foods are addictive, just like drugs.  Once you properly cleanse/detox your body (and brain), you will begin to crave raw fruits and vegetables just as you now crave your favoriate drug/food  If you don't beleive me, simply try it.  Contact DHerbs and get products to thorougly detox and cleanse your body, and eliminate parasites.  The cleaner you are internally, the more you will crave healthy foods and have the energy to exercise.  A dirty body does not want to move.  

    Of course there are many ways I can assist you in motivating yourself to adhere to the detox and cleansing until your healthy cravings kick in.  If you tell me a bit about your specific challenge I will respond with a bit on that as well.  

    I hope this was helpful.

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    Q: I am a 28-year-old female with exercise-induced asthma, HPV, and herpes type 2. What will it cost? and what do I need to get rid of these ailments?

    A:

    I WOULD ADVISE THAT YOU BEGIN BY READING OUR ARTICLE "GENITAL HERPES". AFTER THIS, I WOULD RECOMMEND THAT YOU PERFORM THE FULL BODY DETOX. AFTER PERFORMING THE DETOX, I RECOMMEND YOU PERFORM THE ANTI-VIRAL CLEANSE AND REGIMEN. HEALING IS NOT OUT OF A BOTTLE, BUT IN CHANGES IN DIET, LIFESTYLE, THOUGHT, AND ATTITUDE. A DISEASED LIFESTYLE LEADS TO DISEASE. CHANGE THE DISEASED LIFESTYLE AND YOU REMOVE THE DISEASE.

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    Q: A friend of mine has a 3 year old cousin who has a brain tumor. The doctors said that there is nothing they can do. What formulas that you carry, do you think can help with his condition?  

    A:

    First, the child's diet must change: no meat, dairy, eggs, processed foods, etc.

    Have the child perform the Children's Cleanse every other month. He would also benefit from taking the Electric Greens Combo, it only comes in pill form but you can open up the capsules and mix the herb mixture in their food or drink. 

  • Click here to view in a new window

    Q:

    A:

    Hi, and thanks for the question,

        Here is a blog for those who are just getting back into fitness: http://the-vegan-effect.healthcoach.integrativenutrition.com/blog/2012/01/must-have-tips-for-those-who-are-returning-to-fitness-this-new-years

    Your case is different. Having high blood pressure you do not want to do any exercise overhead like a shoulder press. That could be fatal. You should take it easy at first and ease into harder exercises once your blood pressure has stabilized. I recommend trying to detox with one of the programs at www.dherbs.com before exercising.

    Also wear a heart rate monitor so that you do not over do it. Do not let your heart rate go past the maximum. To know your maximum heart rate the formula is simply 220-age. So a 30 year old person should not let his heart rate go beyond 190.

    Consider also checking your blood pressure and logging it every morning as soon as you wake up to see if there are any changes and if you are over training. Get with a professional trainer who can monitor you and guide you to the best exercises for your condition.

    Here is a decent online guide for exercising with renal failure. http://www.kidney.org/atoz/pdf/stayfit.pdf

    Hope this answers your question.

    Gary Gibson HHC CPT