The human brain is a remarkable feat that has evolved over time - comprising several “layers” with interactive systems (e.g., sensory nervous system) throughout the whole body that dynamically respond to our environment and relationships. We tend to take our brain for granted when it's working well but many people, at some stage, will experience changes to their brain functioning that cause them concern.

We are yet to fully understand the complexity of the brain - and it has been said:

“If the human brain were so simple that we could understand it, we would be so simple that we couldn’t”.

Emerson M. Pugh

In my work, people often report chronic concerns with their brains that are considered “functional” rather than structural. This means that no visible physical change is evident in the symptoms they experience. This doesn't mean the problem is made up, only that it is invisible and perceptible only to the individual relying on the brain (and perhaps those closest to them).

Common brain concerns:

Some of these symptoms are described as “brain fog”, a sense of being unable to access your thoughts, poor memory, impaired word recall, and even feeling unable to grasp onto your sense of self or personality in social encounters. There can be deep mental fatigue with a tired feeling behind the eyes and an inability to use the brain in the usual ways for work or study. Attention and focus can be compromised with accompanying low mood and heightened stress or anxiety levels, as it is distressing to have a brain chronically unavailable. To not be able to rely on yourself to function but in an invisible way to everyone else.

New research is finding many potential biological factors in brain sluggishness like this, including the blood-brain barrier, the “glymphatic” system, the role of bodily inflammation, and mitochondrial and metabolic (energy) contributions. In the clinic, a sluggish brain is a very commonly reported symptom that accompanies many other health and mental health concerns including autoimmunity, gut health problems and food sensitivities, brain injuries, attention deficit disorder and neurological conditions, anxiety or major depressive disorders, and post-traumatic stress disorder.

Given the various systems that are at play and the diversity in how people experience brain health concerns, it can take time to understand what’s driving your own struggling brain and to establish the daily practices and health interventions that will support your recovery toward a better functioning brain.

The interesting thing in the science of any of the systems that can become out of balance and cause a struggling brain is that the very same potentially modifiable lifestyle recommendations are generally recommended.

These fall under nutritional, sleep, stress management and exercise.

Movement as brain medicine

Let's look at the example of exercise, and the mechanisms of how this can help brain health. According to a 2007 review article, exercise helps the growth of neurons, enhances synaptic plasticity, and encourages the growth of more blood vessels (and therefore more nutrients and energy) within the hippocampus, a brain structure known best for its role in memory and learning. Exercise prevents brain shrinkage and it enhances the production of certain growth factors (BDNF, IGF-1, and VEGF - to be specific for the science fans!).

At a tangible level, it helps with broader health systems that can also have an impact on the brain including improved cardiovascular health, lipid cholesterol balance, energy metabolism, glucose use, detoxification, insulin sensitivity and reduces pro-inflammatory cytokines and depression and anxiety. Lastly, exercise is neuroprotective and is found to delay both the onset and decline of degenerative diseases like Alzheimer's and aid in memory acquisition and retention.

While this article doesn’t go deeply into the type, frequency or duration of exercise (as this varies depending on the person), the World Health Organisation recommends a minimum of 150 minutes of moderate or 75 minutes of intensive exercise per week for preventative illness purposes. When it comes to recovery of brain health, working out your own regime can be highly personalised as it depends on the causes, and the bodily systems at play for you, and includes a variety of “yin” (gentle movement like stretching, slow yoga, tai chi, and walking), as well as “yang” - more intensive cardio and strength-based movement regimes like running, gym workouts and resistance or weight-training.

A special note for those who experience "chronic fatigue syndrome" - in this case, movement is something to explore carefully with support as the higher intensity “yang” exercise that is generally associated with positive health benefits for others can result in post-exertional malaise. This can create an energy crash and health setbacks in the days following exercise. For this group, more of the restorative “yin” exercise is helpful, and listening to your body to determine how much movement of what type is optimal and to gently build up over time in combination with other restorative interventions like nutrition. If you’re finding it hard to determine the right level of exercise whilst recovering from CFS I recommend consulting with an exercise physiologist.

What is key, is that finding a way to move is one vital and empowered component of brain health recovery, long-term physical and mental well-being, and prevention of neurodegenerative problems over the lifespan.

So have you moved today, and, if not, how could you get in some movement to enhance your brain health starting right now?