Exercise soon to be prescribed for depression and dementia

We commonly think of exercise as important to lose weight, relieve stress, or improve heart health. But perhaps its best benefit is that it heals, protects, and supports the brain. In fact, the effects of exercise on the brain are so profound it may soon be prescribed for depression, dementia, Alzheimer's, and Parkinson's.

BDNF: The magic exercise brain chemical

A protein produced in the brain, brain-derived neurotrophic factor (BDNF), helps the brain perform important functions such as:

• Developing new connections between neurons
• Repairing failing neurons
• Protecting healthy neurons
• Protecting the brain from neurodegenerative diseases

Healthy BDNF levels are associated with memory and learning as well as a good, positive mood. When BDNF is low, however, learning suffers, you are more prone to depression, and the risk for brain degenerative disorders such as Parkinson's and Alzheimer's increase.

BDNF levels naturally decline with age — one reason complex tasks that were easy in our youth become more difficult. What's more, one in three Americans have a mutation in the gene responsible for producing BDNF.

If we want to maintain or even improve your brain function as you age, it's critically important to do everything possible to support BDNF production throughout life.

Exercise improves learning and memory

Scientists have known for decades that exercise improves cognition. Exercise triggers the release of proteins and other molecules from fat, muscle, and liver tissue that impact BDNF levels and that can initiate neurogenesis, the formation of neurons.

Exercise also promotes the growth of new blood vessels in the brain. And increase in blood flow to the brain increases the volume of the hippocampus, the brain's seat of learning and memory. It also improves plasticity, the brain's ability to learn by forming new connections between neurons.

Is exercise the new prescription for depression and brain degenerative disease?

Numerous studies are currently researching the potential benefits of exercise for Alzheimer's, Parkinson's symptoms, and depression, making it look like it a likely prescription for these conditions in the future.

But why wait? Try it yourself and see the profound effects it has on your own brain function.

Ask my office how to integrate functional neurology rehabilitation to not only super charge the great effects from regular physical activity, but also to help you develop the motivation and energy to start and maintain an exercise habit.

Parkinson's. Parkinson's patients who exercise show improvements in balance and gait, indicating their brains retained some plasticity (the ability of neurons to form new connections with each other) after their symptoms appeared.

A recent mouse study showed exercise in mice with Parkinson's-like disease increased dopamine receptors in the basal ganglia, brain structures important for learning, movement, and emotion.

Dopamine receptor loss is a hallmark of Parkinson's. In a human study, patients who walked on a treadmill three times a week for eight weeks increased the numbers of dopamine receptors on the basal ganglia.

Mouse studies also showed exercise maintained dendritic spines, the projections on neurons that branch to and connect with other neurons, thus modifying progression of the disease.

Alzheimer's. Studies suggest exercise can help prevent Alzheimer's in those who carry the APOE-ε4 allele, the gene variant most commonly linked with late-onset stage of the disease.

Other researchers are trying to mimic exercise's benefits to dementia by increasing BDNF genetically or pharmaceutically, which may one day offer an option for patients who can't exercise.

Added ways to boost BDNF

Below are some of the methods we suggest in functional neurology to support healthy BDNF levels and brain function:

Exercise. Moderate intensity exercise is linked to increased working memory and cognitive flexibility while high-intensity exercise improves the speed of information processing. However, low-intensity exercise does not have the same effects on BDNF compared to high intensity exercise, so push yourself and make your workouts count. However, don’t overdo it as this increases inflammation, which can inflame and degenerate the brain. Pay attention to the effect of exercise on your brain and find the sweet spot of duration and intensity.

One great way to boost your BDNF is to do the 7-minute workout first thing every morning.

Avoid excess sugars, processed foods, and high-fructose corn syrup because they drive systemic inflammation and can reduce BDNF in the brain.

Intermittent fasting. Studies show dietary restriction stimulates production of proteins such as BDNF that enhance brain plasticity and provide resistance to oxidative and metabolic harm.

Mental stimulation. The brain is like a muscle — use it or lose it.

Omega-3 fatty acids. A diet high in Omega-3 fats is shown to boost brain function. You can find high levels of these fats in cold water fish, walnuts, chia seeds, and flax seeds.

Social time. Animal models show that meaningful social connection improves BDNF levels in the brain.

Curcumin and resveratrol. Curcumin, the anti-inflammatory factor in the spice turmeric, and resveratrol, sourced mainly from red grapes, have been shown to increase BDNF. Taken together they are highly anti-inflammatory.

Stress-reduction habits. When we are under stress we produce less BDNF. Support BDNF with a daily routine that includes a stress-busting activity such as sitting meditation, chi gong, or a walk in the park.

Adequate sleep. Sleep deprivation drives down BDNF levels. Aim for about eight hours of sleep every night and avoid screen time in the evening to help your brain adjust to sleep mode.

Crawling is important for childhood brain development

A toddler's first steps are a milestone event parents eagerly await. However, early walking does not mean your child is advanced. In fact, it can mean your child’s brain has missed some vital developmental steps that will cause problems later.

Two main types of crawling

Experts have observed 25 unique combinations of body parts used by babies to move across the ground, however the two main types are belly crawling and criss-cross crawling on hands and knees.

Belly crawling. About half of babies begin crawling by keeping their belly against the floor. These children typically start crawling earlier than those who start out on hands and knees because belly crawling takes less strength and balance.

On occasion, babies use this method of crawling right up until the moment they walk. Others move to criss-cross crawling before walking.

Criss-cross crawling or hands and knees crawling requires limbs from opposite sides to coordinate with each other. A baby alternates arms and legs, getting the arm on one side to meet the floor at the same time the opposite leg does.

Also called contra-lateral, or cross-lateral crawling, this diagonal style of movement is vital in the development of an important pathway in the brain that belly crawling does not impact — the corpus callosum.

Criss-cross crawling is vitally important to brain development

The corpus callosum is a band of nerve fibers between the hemispheres of the brain. Criss-cross crawling stimulates the corpus callosum to develop in a balanced way, facilitating the hemispheres of the brain to communicate.

A baby’s cross lateral movements work both sides of the body evenly and involve coordinated movements of the eyes, ears, hands, feet, and core muscles. This helps support cognitive function, problem solving, and ease of learning.

Crawling helps hip sockets form

Crawling also serves as physiological stepping stone to walking. The crawling muscle actions start to reshape the hips, pulling them inward and forward. As the baby gets stronger she becomes better positioned to lift her body and balance for walking.

Crossing the midline of the body

In criss-cross crawling a baby can also move a limb to the opposite side of the body, such as touching the right hand to the left shoulder. This type of movement is key for developing vision, hearing, learning, and integration of reflexes.

Other ways crossing the midline helps babies:

• Increases lower back strength in preparation for upright positioning.
• Prepares the ankles for the flexion used in walking.
• Exercises spinal rotation.
• Strengthens hand-eye coordination.

What about other crawling methods?

You may notice your baby using other combinations of limbs and movements to move across the floor. Scooting on the bottom, using one foot or knee to push or pull, crab crawling, leapfrogging, or even repetitive rolling may indicate difficulty coordinating the cross-body movement necessary for hands and knees crawling.

This may occur for various reasons and it indicate your child is missing out on important developmental inputs.

If your baby doesn't seem to want to crawl, find a functional neurology practitioner who can help you learn fun, supportive, nonjudgmental ways to encourage crawling so your baby can gain all the brain benefits.

Be wary of pushing your baby to be upright

Some babies don't crawl on hands and knees and some recent parenting trends will tell you crawling isn't important, but that doesn't mean it isn't vital for development.

For instance, one popular trend that can inhibit development of reflexes and motor function is to prop babies in upright holding devices too often.

Placing a baby habitually into an upright position she otherwise couldn’t get into on her own, whether in a device or by hand, can make it harder for her to meet normal developmental milestones.

This doesn't mean you should never prop your baby up. It is fine to carry your baby upright, hold her at face level for interaction, or sit her in a high chair for eating, but make sure to give her plenty of time on the floor so she can develop her brain-body connections.

How can I help my baby learn to crawl?

The following suggestions can help encourage crawling:

• Give your baby as much floor time as possible. Exploration helps babies try new movements.
• Allow your baby to discover sitting and standing completely on her own. This way she will build strength and coordination necessary for crawling on hands and knees.
• Minimize holding or propping your baby upright to prevent her from developing excess muscle tension that makes crawling difficult.
• Avoid popular trends that tell you crawling is not important.

If your baby arches her back a lot, does not want to curl up and snuggle, does not use both arms and legs, uses rolling more often than crawling, or does not seem interested in moving, seek assistance from a functional neurology doctor.

Science has known for years that children who miss the vitally important crawling stage may exhibit learning difficulties later in life.

Crawling on hands and knees is vitally important for proper development of the brain and body.

Allow your baby to crawl for as long as she wants, and when she walks on her own she will take the benefits forward with her throughout life.

Contact our functional neurology office for more advice.

Functional neurology rehabs brain changes from chronic pain

For people with chronic pain, pain and limited mobility aren’t the only challenges. Long-term pain also affects the brain in ways that lead to chronic depression, anxiety, and cognitive difficulty. In functional neurology we look at not only how to treat chronic pain, but also how to protect the brain from the impacts of chronic pain. Addressing brain imbalances caused by chronic pain can actually help bring relief and begin to unwind the pain.

Scientists at Northwestern University found that in patients with chronic pain, depression and other brain-related symptoms may be triggered by a malfunction in a region of the brain called the cortex.

In a healthy brain, each region activates or deactivates according to its intended functions, creating a natural equilibrium between all the regions that ebbs and flows moment to moment in response to the environment and the body.

But with chronic pain, a part of the cortex "never shuts up," according to Dante Chialvo, lead author of the study.

Areas that ought to deactivate fail to do so, leading to a full-throttle activation that alters connections between neurons and can lead to permanent damage.

Chialvo's team used MRI technology to compare the brains of chronic pain subjects with the brains of pain-free people. When both groups took on the same task, the chronic pain group performed the task just as well as the pain-free group, but their brain functioned somewhat differently.

When certain parts of the cortex activated in the pain-free group, others deactivated, creating the expected equilibrium called the "resting state network."

In the chronic pain group, however, one of the nodes in this network stayed fired up instead of deactivating.

According to Chialvo, "We know when neurons fire too much they may change their connections with other neurons or even die because they can't sustain high activity for so long."

These changes may affect mood and make it more difficult to make decisions.

The findings indicate not only a need for better pain management options, but new ways to prevent the brain dysfunction that may lie behind these symptoms.

That’s why if you find yourself in a situation where you experience chronically it’s important to seek functional neurology rehabilitation not only to dampen or relieve the pain but also to protect your brain from the damages of chronic pain.

Chronic pain is learned by the body like a new skill

Chronic pain is similar to a learned memory such as typing — repetition enables you to learn something new by supporting transmission of the right signals between neurons. Persistent pain becomes chronic because the neurons involved become more efficient at transmitting pain signals.

A recent Canadian study that looked more deeply into this has identified a molecule that can reduce chronic pain-related anxiety by blocking the signals sent between neurons that create chronic pain.

This molecule, called NB001, has powerful pain-reducing effects in animal models and may lead to new medical interventions for chronic pain and anxiety.

Functional neurology methods to address chronic pain

Chronic pain can rob you of enjoyment in life and drain you of the energy to even take the steps to address it.

Conventional treatment relies heavily on quick fixes such as nonsteroidal anti-inflammatory drugs (NSAIDS), narcotics, and antidepressant pain modifiers. However, these substances can build dependencies and potentially cause hearing loss. Temporary fixes for chronic pain don't get to the root causes.

In functional neurology we look at chronic pain from a whole-body perspective, seeking the root causes and addressing them from the ground up. While medications are sometimes necessary, there are many things you can do to mediate pain in other ways.

Inflammation is one of the most common causes of chronic pain. The result of your body's immune response to harmful environmental toxins, allergies, food sensitivities, and stress, inflammation must be mediated in order to relieve chronic pain.

Following an anti-inflammatory diet is key for mediating inflammation. Many common foods are to blame for systemic inflammation, such as gluten, dairy, eggs, grains, legumes, and those in the nightshade family (white potatoes, eggplant, peppers, tomatoes, and more).

Many people experience profound pain relief by simply avoiding one of more of those food categories.

For those with autoimmunity, an anti-inflammatory diet is foundational for managing not only chronic pain, but many other associated symptoms.

A functional neurology practitioner can help determine what tests to run to find out if you have specific food sensitivities.

Avoiding excess sugars is important for quelling pain and inflammation. Blood sugar that is too low or too high, or that swings frequently from one extreme to the other, contributes to inflammation of the body and especially the brain.

Mild to moderate exercise can help reduce systemic inflammation and related pain. While an exercise-induced injury is of course the exception, moving your body helps circulate blood and oxygen, remove toxins, and motivate the immune system to function properly. Be cautious of over exercising, though, as over-doing it can flare up systemic inflammation and pain.

Sleep is one of the most powerful mediators for chronic pain. While sometimes it's the pain itself that keeps someone from sleep, there are ways you can support good sleep such as:

• Get 8-10 hours of sleep a day. If you can't get that much in one stretch, nap whenever possible.
• Go to bed and get up at the same time every day.
• Avoid screen time (blue light) in the hour before bed.
• If you must use a screen in the evening, use blue-blocker glasses, or an app such as F.lux on your computer to filter out the blue tones and allow in the brain-calming amber.
• Sleep in a cool room with plenty of covers to stay warm.
• Make your bedroom only for sleeping, no non-sleep activities allowed.

Stress management. High stress goes hand-in-hand with systemic inflammation. A daily stress-reduction practice such as meditation, tai chi, chi gong, yoga, or laughter and play goes a long way toward reducing pain and inflammation.

Your functional medicine practitioner may have other ways to help alleviate your chronic pain, including:

• Herbal and nutritional compounds to alleviate inflammation, promote sleep, and reduce stress
• Therapeutic body work
• Breathing techniques
• Other lifestyle adjustments

Chronic pain is hard to live with, and to remedy it you must take action. Contact my office for functional neurology help with your chronic pain condition.