From: hubermanlab
Exercise is widely recognized for its physical health benefits, but its impact on cognitive functions, particularly memory, is profoundly significant. Recent research has illuminated how different forms of exercise can enhance memory, cognitive abilities, and overall brain health.
Neurogenesis and the Hippocampus
One of the most exciting findings is the relationship between exercise and neurogenesis, particularly in the hippocampus. The hippocampus is a crucial brain structure for memory formation and consolidation. Cardiovascular exercise has been shown to promote neurogenesis in the dentate gyrus, a sub-region of the hippocampus, crucial for memory formation. More about the role of the hippocampus in memory can be found in hippocampus_and_its_role_in_memory.
Neurogenesis and Exercise
It has been observed that engaging in regular cardiovascular exercise can lead to neurogenesis in the dentate gyrus, thereby supporting better memory retention and learning abilities. This is particularly evident in studies conducted on rodents, and emerging evidence suggests similar effects in humans. [01:24:21]
The Role of Osteocalcin
Exercise does more than just improve blood flow—an important mechanism through which it enhances cognitive function is via the release of osteocalcin. Osteocalcin is a hormone produced by bones during load-bearing activities, and it plays a crucial role in enhancing brain function.
How Does Osteocalcin Help?
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Enhancement of Hippocampal Function: Osteocalcin travels to the brain and enhances the electrical activity within the hippocampus, improving its ability to process and store new information. [01:29:18]
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Regulation of Hormones: Besides its impact on memory, osteocalcin also regulates testosterone and estrogen, which can have widespread effects on mood and cognitive function. Learn more about the role of these hormones in mood and behavior in testosterone_and_estrogen_balance. [01:29:47]
Exercise Protocols for Memory Enhancement
Wendy Suzuki’s work at New York University has provided insights into the timing and type of exercise for optimizing memory. While cardiovascular exercise appears to be particularly potent, it’s not solely about the type but also the intensity and timing:
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Timing: Engaging in exercise that spikes adrenaline after learning can greatly enhance memory retention. The adrenaline acts to stamp down what was learned into more permanent memory circuits. More about the relation between exercise and adrenaline can be found in the_role_of_dopamine_in_motivation_and_effort. [01:13:34]
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Intensity: Whether through cardiovascular workouts or less intensive movement like yoga or resistance training, exercise should stimulate adequate osteocalcin levels for cognitive benefits.
Conclusion
The benefits of exercise on memory extend far beyond simple physical health. They encompass a range of neurobiological effects that facilitate learning, cognitive retention, and overall brain health. This underscores the importance of incorporating regular, varied exercise into daily routines to harness these cognitive benefits. You can explore more exercise strategies for cognitive improvement in boosting_memory_with_exercise.
By understanding and applying these exercise insights, individuals can effectively use physical activity as a tool for maintaining and even enhancing memory throughout life.
For more detailed insights into the relationship between exercise and memory, including studies and protocols, you can listen to the full discussion in the Huberman Lab Podcast episode starting at [01:22:26].