Alzheimer’s is a scary disease. To go from having memories and full mental functioning to not knowing who you are, a decline in mental and physical functioning, and eventual death – what can be scarier than that? But more research is offering support in how one might ward off Alzheimer’s and other forms of dementia. A large part of this is simply being more active.
Before we look at how and why exercise can benefit and help prevent Alzheimer’s based on preliminary research, it is worth looking at how Alzheimer’s affects the brain.
Initially Alzheimer’s destroys neurons and connections in parts of the brain involved in memory. As it develops the disease can affect areas of the brain responsible for language, reasoning, and social behavior, as well as vital processes in the brain involved in metabolism and repair. Over time this leads to an inability to live and function independently, and eventually in death.(1,2)
Related to Metarobic theory and the relationship to effects on circulation and oxygen metabolism, a large part of dementia and Alzheimer’s related changes includes the development of a range of vascular issues affecting the blood vessels in the brain, such as beta-amyloid deposits in brain arteries, similar to cholesterol plaque, but unique to the central nervous system.(2) Alzheimer’s disease can also lead to atherosclerosis (hardening of the arteries) in the blood vessels of the brain, as well as in mini-strokes. This contributes to inflammation in the brain, which adds to the vascular problems. Research supports that Alzheimer’s is both a consequence, as well as a cause,of vascular problems and decreased blood circulation in the brain. (1,2)
Of particular importance is the effect on reduced cerebral blood flow and capillary function through the formation of amyloid deposits which form in the walls of the blood vessels of the central nervous system during the early phase of Alzheimer’s disease. Studies support that local hypoxia (oxygen deficiency) can augment the development of Alzheimer’s.(3)
It is too early to state that poor circulation and oxygen deficiency in the brain is the primary cause of Alzheimer’s, but the above research is promising in support of the importance of exercise, particularly those with a Metarobic component for enhanced blood oxygen saturation, diffusion, and metabolism (see my book Mindful Exercise: Metarobics, Healing, and the Power of Tai Chi for more information).
It is worth noting that the brain has one of the richest blood supplies of any organ, consuming up to 20 percent of the energy used by the human body.(1) This is more than any other organ. As noted above, conditions which impact and limit the blood supply in the brain leads to hypoxia (oxygen deficiency in the tissues), which underlies Alzheimer’s as well as many other conditions, from cancer to diabetes.(4) Insufficient blood circulation is like poor gas flow in your car – it is hard to operate the body without it!
This helps explain why exercise, in general (including aerobics), and Metarobic exercises in particular (which focus on relaxation and the breath for enhanced micro-circulation and metabolic function) can help prevent Alzheimer’s, and delay its effects in those who already have the disease, as noted in the below studies.
Studies show that exercise in general, including regular aerobic exercise, help to delay the advance of Alzheimer's, as well as make one less likely to get various forms of dementia, including Alzheimer’s.(4,7) Several epidemiologic studies support that people who engage in regular physical exercise have a lower risk of Alzheimer's disease. Social activity and learning new activities can also help, possibly through more active cognitive processes. Similar to the old saying, “use it or lose it.” Mental functioning (thinking and concentrating as when learning a new activity) enhances blood circulation in the brain, since blood flow and oxygen metabolism is essential to effective cellular functioning – including nerve cells.
Metarobic exercises may be particularly effective in preventing or slowing the progression of Alzheimer’s, since slow moving breath focused exercises such as tai chi, and forms of qigong, yoga, and even walking, enhance blood oxygen saturation, diffusion, and metabolic function.(4) In a randomized controlled trial regular practice of Tai Chi for seniors actually increased brain volume and enhanced memory and thinking scores, which was states as reducing the risk of Alzheimer’s. The control group which did not practice Tai Chi experienced a decline in brain volume typically associated with aging.(7)
See my book for more information on Metarobic effects of mindful breath-focused relaxation exercises on the body, as well as for information on the benefits for cancer, high blood pressure, high cholesterol, and diabetes, all of which are associated with an increased risk of Alzheimer’s. Since Tai Chi is a form of exercise that has been demonstrated to reduce high blood pressure, cholesterol, and can help control diabetes, it offers promise as an exercise that which may hold off or diminish the effects of Alzheimer’s from a variety of perspectives, beyond potential direct effects related to enhanced blood circulation in the brain.
References
Before we look at how and why exercise can benefit and help prevent Alzheimer’s based on preliminary research, it is worth looking at how Alzheimer’s affects the brain.
Initially Alzheimer’s destroys neurons and connections in parts of the brain involved in memory. As it develops the disease can affect areas of the brain responsible for language, reasoning, and social behavior, as well as vital processes in the brain involved in metabolism and repair. Over time this leads to an inability to live and function independently, and eventually in death.(1,2)
Related to Metarobic theory and the relationship to effects on circulation and oxygen metabolism, a large part of dementia and Alzheimer’s related changes includes the development of a range of vascular issues affecting the blood vessels in the brain, such as beta-amyloid deposits in brain arteries, similar to cholesterol plaque, but unique to the central nervous system.(2) Alzheimer’s disease can also lead to atherosclerosis (hardening of the arteries) in the blood vessels of the brain, as well as in mini-strokes. This contributes to inflammation in the brain, which adds to the vascular problems. Research supports that Alzheimer’s is both a consequence, as well as a cause,of vascular problems and decreased blood circulation in the brain. (1,2)
Of particular importance is the effect on reduced cerebral blood flow and capillary function through the formation of amyloid deposits which form in the walls of the blood vessels of the central nervous system during the early phase of Alzheimer’s disease. Studies support that local hypoxia (oxygen deficiency) can augment the development of Alzheimer’s.(3)
It is too early to state that poor circulation and oxygen deficiency in the brain is the primary cause of Alzheimer’s, but the above research is promising in support of the importance of exercise, particularly those with a Metarobic component for enhanced blood oxygen saturation, diffusion, and metabolism (see my book Mindful Exercise: Metarobics, Healing, and the Power of Tai Chi for more information).
It is worth noting that the brain has one of the richest blood supplies of any organ, consuming up to 20 percent of the energy used by the human body.(1) This is more than any other organ. As noted above, conditions which impact and limit the blood supply in the brain leads to hypoxia (oxygen deficiency in the tissues), which underlies Alzheimer’s as well as many other conditions, from cancer to diabetes.(4) Insufficient blood circulation is like poor gas flow in your car – it is hard to operate the body without it!
This helps explain why exercise, in general (including aerobics), and Metarobic exercises in particular (which focus on relaxation and the breath for enhanced micro-circulation and metabolic function) can help prevent Alzheimer’s, and delay its effects in those who already have the disease, as noted in the below studies.
Studies show that exercise in general, including regular aerobic exercise, help to delay the advance of Alzheimer's, as well as make one less likely to get various forms of dementia, including Alzheimer’s.(4,7) Several epidemiologic studies support that people who engage in regular physical exercise have a lower risk of Alzheimer's disease. Social activity and learning new activities can also help, possibly through more active cognitive processes. Similar to the old saying, “use it or lose it.” Mental functioning (thinking and concentrating as when learning a new activity) enhances blood circulation in the brain, since blood flow and oxygen metabolism is essential to effective cellular functioning – including nerve cells.
Metarobic exercises may be particularly effective in preventing or slowing the progression of Alzheimer’s, since slow moving breath focused exercises such as tai chi, and forms of qigong, yoga, and even walking, enhance blood oxygen saturation, diffusion, and metabolic function.(4) In a randomized controlled trial regular practice of Tai Chi for seniors actually increased brain volume and enhanced memory and thinking scores, which was states as reducing the risk of Alzheimer’s. The control group which did not practice Tai Chi experienced a decline in brain volume typically associated with aging.(7)
See my book for more information on Metarobic effects of mindful breath-focused relaxation exercises on the body, as well as for information on the benefits for cancer, high blood pressure, high cholesterol, and diabetes, all of which are associated with an increased risk of Alzheimer’s. Since Tai Chi is a form of exercise that has been demonstrated to reduce high blood pressure, cholesterol, and can help control diabetes, it offers promise as an exercise that which may hold off or diminish the effects of Alzheimer’s from a variety of perspectives, beyond potential direct effects related to enhanced blood circulation in the brain.
References
- NIH. Causes of Alzheimer’s Disease. What Happens to the Brain in Alzheimer's Disease? https://www.nia.nih.gov/health/what-happens-brain-alzheimers-disease
- Salminen, A. , Kauppinen, A. and Kaarniranta, K. (2017), Hypoxia/ischemia activate processing of Amyloid Precursor Protein: impact of vascular dysfunction in the pathogenesis of Alzheimer's disease. J. Neurochem., 140: 536-549.
- Zhanga X, Le W. (2010). Pathological role of hypoxia in Alzheimer's disease. Experimental Neurology .223(2); 299-303.
- Gryffin PA. Mindful Exercise: Metarobics, Healing, and the Power of Tai Chi. YMAA Publications, August 2018.
- Gryffin PA, Diaz, R. Implications of mindful exercise and metarobics as a new category of exercise. Research Quarterly for Exercise and Sport. In Process.
- Gryffin PA. Qi: Implications for a new paradigm of exercise. Integrative Medicine, 2013; 12(1): 36-40.
- James A. Mortimer, Ding Ding, Amy R. Borenstein, Charles DeCarli, Qihao Guo, Yougui Wu, et al. (2012). Changes in Brain Volume and Cognition in a Randomized Trial of Exercise and Social Interaction in a Community-Based Sample of Non-Demented Chinese Elders.” Journal of Alzheimer's Disease, Vol. 30 Number 4, Pages 757-766.
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