How to boost brain health and improve memory and focus

What one thing can you do for free today to improve mood, long-term memory, focus and reduce the risk of developing dementia and Alzheimer’s? 

Exercise.

Just as good nutrition, like getting enough fibre and protein, is important for the body to function efficiently, exercise has the same effect on the brain.

Exercise and brain health

I recently watched professor and neuroscientist Wendy Suzuki’s fascinating Ted Talk: The brain-changing benefits of exercise. In it, Wendy revealed that “exercise is THE MOST transformative thing that you can do for your brain today” for these three reasons:

1. “It has immediate effects on your brain. A single workout will increase levels of neurotransmitters like dopamine, serotonin and noradrenaline. That is going to increase your mood right after that workout.” 

2. “A single workout can improve your ability to shIft and focus attention - and that focus improvement will last for at least two hours.”

3. “Studies have shown that a single workout will improve your reaction times.”

How does exercise boost brain health?

Wendy told the Ted Talk audience: “Exercise changes the brain’s anatomy, physiology and function. Exercise produces new brain cells as well as improves long-term memory.

“Exercise has protective effects on the brain. Think of the brain like a muscle - the more you’re working out, the stronger your prefrontal cortex and hippocampus gets. These are the areas of the brain that are most susceptible to neurodegenerative diseases and normal cognitive decline in aging.

“So with increased exercise over your lifetime you’re not going to cure dementia or Alzheimer’s, but you’re going to create the strongest prefrontal cortex and hippocampus so it takes longer for these diseases to take an effect. Think of exercise as a super charge for your brain and it’s even better because it’s free!”

Wendy says the good news is that you don’t have to become a triathlete to get these effects.

“The rule of thumb is you want to get three to four times a week of exercise, minimum of 30 minutes a session, and get aerobic exercise in, so get your heart rate up.”

If you want to exercise but don’t know where to start, take a look at my training plans, drop me an email or give me a call and let’s talk.