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About The nugget. (Sisters, Or.) 1994-current | View Entire Issue (Nov. 16, 2016)
Wednesday, November 16, 2016 The Nugget Newspaper, Sisters, Oregon Fit For Sisters Andrew Luscutoff Columnist This is your brain on exercise Everyone knows exercise offers physical benefits. It is undisputed that exercise improves the heart, lungs, and muscles. Exercise also can effectively enhance body composition by burning extra calories, and makes changes to become more resilient to metabolic disorders. However, exercise isn’t only working on these sys- tems, and it may have more profound effects on other areas as well. As one exercises, heart rate, breath rate, and body chemistry adjust. Increased blood flow, release of chem- icals, and mobilization of stored energy all have their hand in nearly every sys- tem in the body. Digestion is slowed, blood flow is directed toward our working muscles, and systems switch to support the demands. Now exercise is being touted as a way to enhance mental health, perhaps allowing someone to think more sharply, more clearly, more concisely. What if exercise helped people over- come depression, and beat back dementia? Can exercise become a proven method to manage these conditions without relying on medica- tion? Exercise science and mental health professionals think so. It is no surprise that the brain is also affected by changes during exercise. One specific chemical that is released has profound impli- cations — the active protein called BDNF, which Mental Health Daily described: “BDNF influences a vari- ety of functions including: preventing death of exist- ing brain cells, inducing the growth of new neurons (neu- rogenesis) and synapses, and supporting cognitive Dr. Thomas R. Rheuben function. Low levels of BDNF are often problem- atic and have been linked to Alzheimer’s, accelerated aging, poor neural develop- ment, neurotransmitter dys- function, obesity, depression, and even schizophrenia.” This chemical is increased with exercise. Just 30 min- utes of continuous exercise at around 70 percent of heart rate maximum was enough to elicit a significant increase in BDNF. The benefits don’t stop there. The National Institute of Mental Health estimated that 3.3 million people suffer major depression in the U.S. This is the type of depression where a person may draw the curtains, stay in bed, under- going a feeling of helpless- ness for extended periods of time. There are also people experiencing mild depres- sion, which is often under- diagnosed. While the nor- mal treatment for depression is pharmaceuticals, there is increasing evidence that exercise can be an effective treatment. A special health report by Harvard revealed that on a trial between exercise and the antidepressant drug Zoloft, the results were the Year-round General, Cosmetic, Implant and Family Dentistry FIREWOOD SALES ~ Over 22 years Serving Sisters ~ — — We are preferred providers for Delta Dental PPO and Premier, MODA, Advantage, Pacifi c Source, Cigna and the V.A. 541-549-0109 | 304 W. Adams Ave. | Sisters — Kindling — same — at about 60-70 per- cent effective. They assume that the reason is “exer- cise enhances the action of endorphins, chemicals that circulate throughout the body. Endorphins improve natural immunity and reduce the perception of pain. They may also serve to improve mood. Another theory is that exercise stimulates the neu- rotransmitter norepinephrine, which may directly improve mood.” This is a major finding, and should encourage any- one to exercise, whether suf- fering depression or not. It is likely safe to say anyone might enjoy an improved state of well-being through exercise. Another surprise is the effect of aging on the brain and the relationship to exer- cise. Art Kramer of the University of Illinois stud- ied the brains of geriatrics and found that the brains of people who consistently exercised were much health- ier. In one study they discov- ered that starting an exercise program in older adults increased the size of the brain. Notably, the hippo- campus, which is responsible for emotions and long-term memory formation. This has implications for staving off dementia, and possibly the risk of Alzheimer’s. All the group of subjects did to achieve this was a program of consistent mod- erate exercise similar to the 30 minutes five times a week often recommended by fit- ness professionals. Perhaps all this is gospel to the choir and many people reading this are already con- sistent exercisers. If this is true, affirmation that moder- ate exercise, around 30-45 minutes, a few times a week is very healthy for the brain shouldn’t hurt. Conversely, if exercise is not part of a weekly routine, this may be the perfect reason to get started. Anyone can enjoy the benefit of better mental health, without special treat- ment — just get out and start moving. In Town for the Holidays? Treat yourself and your guests to breakfast and lunch! Seasonal Daily Specials Holiday Gift Packs & Certifi cates SISTERS FOREST PRODUCTS 541-410-4509 SistersForestProducts.com 17 Opon Th urs.-Tuos., 8 a.m. to 3 p.m. 403 E. Hood Avo. | 541.549.2699