Podcast Summary
Discovering the Power of Neurogenesis: Neurogenesis, the production of new neurons in the adult brain, can be influenced by lifestyle factors such as diet, sleep, physical activity, and sex, contributing to better mood and memory.
That engaging in certain lifestyle factors can promote the growth of new nerve cells in our brain, contributing to better mood and memory. Dr. Santhosh Chure, a leading brain health scientist, shared insights from her research during this conversation. She explained that neurogenesis is the production of new neurons in the brain, which was once believed to only occur during development. However, research now shows that neurogenesis continues in the adult brain, specifically in the hippocampus. By discussing various lifestyle factors like diet, sleep, physical activity, and sex, Dr. Chure provided practical tips to support brain health and neurogenesis. This episode offers valuable information for anyone looking to improve their brain health and overall wellbeing.
New neurons can be produced in certain areas of the adult brain: Adult brains have the ability to generate new neurons in areas like hippocampus and olfactory bulb, challenging the belief that brain's growth capacity is limited.
The brain's ability to produce new neurons, or neurogenesis, is not limited to the developmental stages, but continues in certain areas of the adult brain. This was once believed to be a static process, but research, particularly in the hippocampus and olfactory bulb, has shown that new neurons can be generated in these areas. This discovery challenges the long-held belief that the brain's capacity for growth and regeneration is limited. While neurogenesis is known to occur in humans in the hippocampus, it is not yet clear if it can be achieved in other parts of the brain. Additionally, the loss of the sense of smell in humans, which can be an early sign of brain dysfunction or dementia, is not directly related to neurogenesis, as it is likely caused by the loss of olfactory neurons rather than the inability to produce new ones.
New neurons are created daily in the hippocampus: Daily neurogenesis in the hippocampus contributes to learning, memory, mood, and emotion by supporting spatial learning, memory retrieval, and pattern separation.
The hippocampus, a crucial region in the brain for learning, memory, mood, and emotion, undergoes neurogenesis, the creation of new neurons, with an estimated 700 new neurons produced per day in each hippocampus. Although most of this neurogenesis occurs in the hippocampus, there might be a small area nearby where neurogenesis occurs and neurons migrate to the striatum, where dopaminergic neurons reside. These new neurons play a significant role in learning and memory, specifically in spatial learning and memory retrieval, and in pattern separation, the ability to distinguish between similar memories. Interestingly, blocking neurogenesis impairs these functions, suggesting that existing neurons might depend on new neurons for optimal functioning. Therefore, interventions that promote neurogenesis are potentially beneficial for enhancing learning, memory, mood, and emotion.
New nerve cells impact brain functions: New nerve cells contribute to memory, mood regulation, and pattern separation, and daily activities influence their production
The brain's neurogenesis process, which involves the birth and maturation of new nerve cells, is not an isolated event. These new cells play crucial roles in various brain functions, such as spatial memory, pattern separation, and mood regulation. They are immediately connected to the rest of the circuitry in the hippocampus and the brain, making even a small number of new cells capable of having a significant impact. Moreover, daily activities and lifestyle choices can influence neurogenesis. For instance, chronic stress decreases the production of new neuron proteins in the hippocampus, potentially leading to symptoms of depression and impaired memory. On the other hand, a little stress can be beneficial for brain function. As a GP, observing the increasing number of patients in their 40s reporting memory issues, it's worth considering how our modern lifestyles might be impacting neurogenesis. Constantly filling our brains with new information and having little downtime may contribute to this decline. In summary, neurogenesis is a vital process that interconnects various brain functions, and our daily choices can significantly impact its outcome.
Impact of Chronic Stress on Neurogenesis and Aging: Chronic stress can negatively impact neurogenesis, contributing to cognitive decline and memory loss as we age. However, interventions like exercise can increase neurogenesis and potentially mitigate these effects.
Chronic stress, even at low levels, can negatively impact neurogenesis, which is crucial for various brain functions including memory and mood. As we age, neurogenesis naturally decreases, leading to poorer pattern separation and cognitive decline. However, research suggests that we can modify neurogenesis through our environment, such as exercise, which can increase neurogenesis by up to 30%. This is an exciting area of research, as it offers potential interventions to mitigate the negative effects of aging and stress on neurogenesis. Additionally, there is a strong link between mood and memory, and in patients with depression, both conditions may be interconnected through neurogenesis.
Lifestyle choices impact neurogenesis: Running exercise, Mediterranean diet, good sleep, and relaxation boost neurogenesis, while stress, sleep deprivation, and high-fat diet hinder it, impacting cognitive health and overall well-being.
Our lifestyle choices significantly impact neurogenesis, the creation of new nerve cells in the hippocampus. Running exercise and a good diet, particularly the Mediterranean diet, have been shown to increase neurogenesis, while stress, sleep deprivation, and a high-fat diet can decrease it. These findings suggest that taking care of our lifestyles, focusing on food, movement, sleep, and relaxation, can have profound effects on our cognitive health and overall well-being as we age. The research from leading experts like Sondrine shows that these lifestyle factors are not just important for physical health but also for preserving our ability to create new nerve cells. This hard science provides compelling evidence that people should prioritize these lifestyle factors to maintain cognitive health and potentially prevent conditions like depression.
Impact of Diet on Cognitive Function in Rodents and Potential Human Applications: Research indicates that high fat, high sugar diets negatively affect cognitive function, while Mediterranean diet maintains it. Intermittent fasting may promote neurogenesis, potentially improving cognitive abilities.
Research on rats and rodents shows that high fat and high sugar diets, similar to the Western diet, negatively impact cognitive function. However, diets rich in healthy fats, like the Mediterranean diet, have been shown to maintain cognitive abilities better. Now, researchers are trying to validate these findings in humans by studying the correlation between diet and neurogenesis using human blood samples and stem cells. Preliminary data suggests that intermittent fasting may promote neurogenesis, as shown in both rodent studies and human trials. The specific type of intermittent fasting used in the human study involves restricting calorie intake on certain days.
Calorie restriction and intermittent fasting improve neurogenesis and pattern separation: Calorie restriction daily and intermittent fasting both increase longevity hormone Cloto, improve neurogenesis, and offer health benefits like better blood sugar control, immune system function, weight loss, and increased endurance. Eating all food within a 12-hour window and fasting for at least 12 hours daily is a recommended approach.
Both calorie restriction and intermittent fasting have positive effects on neurogenesis and improving pattern separation in mice and humans. Contrary to expectations, calorie restriction every day, not just intermittent fasting, showed similar benefits in humans. Both methods increased the level of the longevity hormone, Cloto, in the human population. Researchers suggest that our bodies may not be designed to eat constantly and that reducing food intake and having set periods without eating can have multiple health benefits. Studies on time-restricted eating show improvements in blood sugar control, immune system function, weight loss, and increased endurance. A reasonable recommendation for most people is to eat all their food within a 12-hour window each day and fast for at least 12 hours every 24 hours. This is not a big ask and can be easily achieved. In animal models of Alzheimer's disease, calorie restriction, often in the form of intermittent fasting, has shown positive results.
Intermittent fasting and flavonoid-rich foods boost neurogenesis and brain health: Intermittent fasting and eating flavonoid-rich foods like dark fruits and dark chocolate may enhance neurogenesis and brain health, possibly due to improved nutrient delivery and increased blood flow.
Intermittent fasting and consuming foods rich in flavonoids, such as dark fruits and dark chocolate, may have positive effects on neurogenesis and brain health. These findings suggest that food goes beyond just providing energy for the body, but also plays a role in delivering essential nutrients and improving blood flow to the brain. Intermittent fasting, such as reducing calorie intake or time-restricted eating, may also benefit neurogenesis. However, it's important to note that consuming large amounts of chocolate or alcohol to obtain these benefits is not recommended due to their high calorie and fat content. Further research is needed to fully understand the mechanisms behind these effects and the potential role of other nutrients in promoting neurogenesis.
Eat a Variety of Foods for Brain Health: Incorporate omega-3 rich foods and supplements, preferably those containing EPA and DHA, for brain health. A balanced diet with a variety of fruits, vegetables, and moderate red wine can contribute to overall brain health.
Maintaining a balanced diet is crucial for brain health. While red wine contains resveratrol, a compound that can help protect neurons, consuming large quantities is not necessary. Instead, incorporating a variety of foods rich in nutrients like omega-3 fatty acids can contribute to brain health. Omega-3s, found in fish and certain supplements, have been shown to improve cognition and protect against depression. However, not all omega-3 supplements are created equal. Look for supplements that contain EPA and DHA, as these are the forms that can effectively reach the brain. For those following vegetarian or vegan diets, algae-based supplements are an option to obtain these essential fatty acids. Additionally, consuming a diverse range of fruits and vegetables, including red wine in moderation, can contribute to overall brain health. Cultural biases should not influence recommendations, as various factors like climate and grape strain can impact the resveratrol content in wine.
Fish, Exercise, and Texture: Impact on Neurogenesis: Fish provides omega-3s for brain health, but not everyone can access or prefer it. Exercise like running can boost neurogenesis, but type and enjoyment matter. Soft foods may negatively affect neurogenesis.
While fatty fish is a great source of omega-3s, which are beneficial for brain health and neurogenesis, not everyone may have access to it or prefer it. Other methods to obtain these benefits include various forms of exercise, such as running, but the type and enjoyment level of the exercise may impact its effectiveness. For instance, mice studies suggest that freely running mice experience increased neurogenesis, while forced running does not. Additionally, the texture of food may also play a role in neurogenesis, with soft foods potentially reducing neurogenesis rates by up to 30% based on rodent studies. Overall, it's essential to consider individual preferences and circumstances when aiming for optimal brain health.
The impact of food consumption on neurogenesis: Chewing and oral health may boost neurogenesis, challenging the belief that it's solely influenced by food content and calories.
The way we consume food may have a greater impact on neurogenesis, or the growth of new brain cells, than previously thought. Chewing and mastication may play a role in inducing neurogenesis, potentially through increased blood flow or direct nerve stimulation. Oral health, including the maintenance of healthy teeth, is also important for overall health as it is linked to systemic health conditions like cardiovascular disease and stroke. Eating whole, unprocessed foods that require chewing may be beneficial for neurogenesis and overall health. Additionally, there is evidence that sexual activity may also contribute to neurogenesis. These findings challenge the notion that neurogenesis is solely influenced by food content and calorie intake, and highlight the importance of considering the texture and context of food consumption.
Discovering activities to promote neurogenesis: Regular exercise, intermittent fasting, healthy lifestyle, and mental stimulation can support brain health and potentially grow new brain cells
Researchers like Sandra have discovered that engaging in certain activities, such as running and intermittent fasting, can help promote neurogenesis, or the growth of new brain cells. These findings add to the importance of living a healthy lifestyle to support brain health. Sandra herself has incorporated these practices into her own life, and encourages others to do the same. Here are her top tips: 1. Keep moving: Regular exercise, such as running, can help promote neurogenesis and overall brain health. 2. Try intermittent fasting: This eating pattern, which involves limiting food intake for certain periods of time, can also support brain health and neurogenesis. 3. Live a healthy lifestyle: Eating well, getting enough sleep, and avoiding harmful substances like tobacco and alcohol can all contribute to brain health and neurogenesis. 4. Keep learning: Engaging in mentally stimulating activities, such as learning a new skill or language, can help keep your brain sharp and promote neurogenesis. By making these simple changes, we can all take steps to improve our brain health and potentially even grow new brain cells. Remember, you have the power to be the architect of your own health!
Managing Stress for Brain Health: Maintain a balanced lifestyle with a good diet and regular exercise to mitigate negative effects of stress on brain health
Managing stress is crucial for brain health, and while limiting stressors is ideal, it's not always feasible. In such cases, maintaining a balanced lifestyle through a good diet rich in fruits, vegetables, and fish (if not vegan or vegetarian), and regular exercise can help mitigate the negative effects of stress. Sondry, the expert in this episode, can be found on Twitter @ThuriNadd, and you can find links to his work on DrChasci.com/Sondreen. Chronic stress can have damaging effects on the brain both in the short and long term. The new book "The Stress Solution" offers practical strategies to reduce stress levels and live a happier, calmer life. Support the podcast by leaving a review, sharing on social media, or purchasing the book. Remember, you are the architects of your own health, and making lifestyle changes is always worth it.
