DR. SHAWN BAKER: So there were some caveats around here but it does appear that exercise itself causes an independent effect that can reverse plaque.

Can exercise reverse heart disease, namely plaque from your arteries?

Can intense exercise reverse heart disease?  Now, it's well known that people that regularly exercise are less likely to suffer from cardiovascular events, such as heart attack, stroke, sudden death from cardiovascular disease.  But up until now, it has not been thought that exercise could actually reverse plaque.  Well, this new study interestingly showed exactly that. 

"High-intensity interval training induces beneficial effects on coronary atheromatous plaques: a randomized trial," Elisabeth Kleivhaug Vesterbekkmo, et al, European Journal of Preventative Cardiology, March 27, 2023.

They took about 60 people and they all had previously had stents.  So these are people with known cardiovascular disease with known plaque, and they divided them into two groups: one group they told them to do regular cardiac rehab, the other group they cause them to do intense exercises.  This is in a form of like this Norwegian 4x4: 4 minutes of all out intense exercise, followed by 3 minutes of rest, followed by 4 minutes of exercise.  Done for times of that.  And they did it twice a week, and what they found was compared to the non-High intense exercise group the people that were intense exercise actually lost plaque. They actually studied this with something called intravascular ultrasound, which is considered the gold standard way to measure plaque in the arteries, and so they actually saw a significant reduction. This is to me something pretty cool.  Now some caveats here: these are all men; these are all people that already had stenting procedures done, and they were all on medication.  So there were some caveats around here but it does appear that exercise itself causes an independent effect that can reverse plaque.  So if you need another reason to get out there and train hard, that may be one of them. 

DR. BRYAN ARDIS: If you're not moving, you can't detox as fast. [Movement] is life

This is why you exercise: to build bones and muscles, cardio to keep your ticker ticking, and to clear your lymphatic system, your body's drainage system.

EL SALVADOR: RELEASES VIDEO THAT ENCOURAGES HEALTHY EATING, EXERCISE, & SUN TO COMBAT COVID

El Salvador has released a video to encourage healthy eating, exercise, and going outside in the sun to combat COVID risks.

Shocking that no other country has done the same.
pic.twitter.com/YRzpUmdUfK

— Pomp 🌪 (@APompliano) January 4, 2022

EXERCISE PREVENTS AND TREATS MUSCULOSKELETAL INJURIES

How you can help prevent and treat musculoskeletal injuries: https://t.co/yFpSPMm8hn pic.twitter.com/NFPSYqWvcy

— U.S. News (@usnews) July 17, 2018

EXERCISE DOUBLES, EVEN TRIPLES NUMBER OF NEW [BRAIN] CELLS COMPARED TO SEDENTARY MICE

The evidence could not be clearer.  Get up.  Put on your workout clothes and running shoes and run.  Just run.  Have fun but run.  Run for fun.  Count the miles.  Do this every morning.  Track your progress.  Find out your improvements by week's end.  Just do it.

from the New York Times. 

Because we can never have enough reasons to keep exercising, a new study with mice finds that physical activity not only increases the number of new neurons in the brain, it also subtly changes the shape and workings of these cells in ways that might have implications for memory and even delaying the onset of dementia.

This is good.  Increasing the number of new neurons in the brain is a good thing.  

As most of us have heard, our brains are not composed of static, unchanging tissue. Instead, in most animals, including people, the brain is a dynamic, active organ in which new neurons and neural connections are created throughout life, especially in areas of the brain related to memory and thinking.

The brain is dynamic only if you're dynamic.  Get up.  Off your duff.  And get on with a dynamic, energizing day.  

Okay, this next point, if true, is amazing . . . 

This process of creating new neurons, called neurogenesis, can be altered by lifestyle, including physical activity. Many past studies have shown that in laboratory rodents, exercise doubles or even triples the number of new cells produced in adult animals’ brains compared to the brains of animals that are sedentary.

"Exercise doubles . . . even triples the number of new cells produced in adult animals' brains compared to the brains of animals that are sedentary."  So, what's the message?  Don't settle.  Incorporate this in your day.  I love this statement, 

But it has not been clear whether the new brain cells in active animals are somehow different from comparable new neurons in inactive animals or if they are just more numerous.

At least one difference between active and sedentary folks is that you'll have more brain cells!  Could there be a stronger indictment for folks sitting around?  If I had my druthers, I would be up and at 'em all day from running to swimming to hiking.  That is if I had my druthers. 

That question has long interested scientists at the Laboratory of Neurosciences at the National Institute on Aging, who have been examining how running alters the brains and behavior of lab animals.

Last year, in an important study published in NeuroImage, the researchers found for the first time that young brain cells in adult mice that spent a month with running wheels in their cages did seem to be different from those in animals that did not run. For the experiment, the scientists injected a modified rabies vaccine into the animals, where it entered the nervous system and brain. They then tracked and labeled connections between brain cells and learned that compared to the sedentary animals’ brain cells, the runners’ newborn neurons had more and longer dendrites, the snaky tendrils that help to connect the cells into the neural communications network. They also found that more of these connections led to portions of the brain that are important for spatial memory, which is our internal map of where we have been and how we got there.

Interesting.  So the new neurons had more and longer dendrites that build neuronal communication. 

Okay, so these results don't occur until after 1 month. 

This type of memory is often diminished in the early stages of dementia.

But these findings, while intriguing, involved animals that had been running for a month, which is the equivalent of years of physical activity by people. The researchers wondered whether such changes in neurons and connections might actually begin earlier and maybe almost immediately after the animals began to exercise.

Runners' brains teemed with far more new neurons than your aunt or uncle who prefers watching the morning news hours. 

So for the new study, which was published last month in Scientific Reports, most of the same researchers gathered a group of adult, male mice. (Males were used to avoid accounting for the effects of the female reproductive cycle.) The animals were injected with a substance that marks newborn neurons. Half were then allowed to run for a week on wheels in their cages, while the others remained inactive. Afterward, some were also injected with the modified rabies vaccine to track new synapses and connections between the neurons.

When the scientists then microscopically examined brain tissue, they found that the runners’ brains, as expected, teemed with far more new neurons than did the brains of the sedentary animals, even though the runners had been exercising for only a week.

Running makes your brain cells larger and more mature. 

Interestingly, these neurons also looked unique. They were larger and, as in the study of mice that ran for a month, displayed more and longer dendrites than similar neurons in the other animals. In effect, the young neurons in the runners’ brains appeared to be more mature after only a week of exercise than brain cells from inactive animals.

These young cells were better integrated into the overall brain circuitry, too, with more connections into portions of the brain involved in spatial and other types of memory. Most surprising to the scientists, these cells also proved to be less easily activated by neurochemical messages to fire rapidly, which is usually a hallmark of more mature neurons. They remained calmer and less prone to excitability than new neurons in the inactive animals’ brains.

So, wait, what does this mean, "neither [study looked] into whether the running mice thought and remembered differently than mice that were sedentary for most of the day"?  Does this mean that the shape and form were impressive, but the function of these nerves, at least in terms of how they execute learning or memory or other cognitive function, were not determined from this study?  It appears so.

What these differences in cell structure and connection mean for brain function remains uncertain, though, says Henriette van Praag, a principal investigator at the National Institutes of Health and senior author of this and the earlier study. Neither study was designed to look into whether the running mice thought and remembered differently than mice that were sedentary for most of the day.

So it's just a matter of the study being "more evidence" that brain cells are more numerous but with functionality are more, what, vigorous or efficient?

But the current study “provides more pieces of evidence that brain cells produced under running conditions are not just quantitatively but qualitatively different” than other neurons, she says, “and these differences are evident very soon” after exercise begins.

Well, now this is hopeful.  Folks with brain injuries can expect these exercised brain cells to "integrate into and bulk up portions of the brain . . . associated with memory loss and dementia."

Perhaps most important, the new brain cells in the runners tended to integrate into and bulk up portions of the brain that, if damaged by disease, are associated with early memory loss and dementia, she adds.

Oh, but because we're people and the study was done on mice, then the conclusions, all the fanfare or being "BREAKING NEWS" still only lives in the world of theory.

Of course, this experiment used mice, which are not people. While some past neurological studies with people have hinted that exercise might alter our brain structure in similar ways, she says, that possibility is still theoretical.

Still, she says, “I think it is a very good idea for the sake of the brain to be moving and active.” 

I think it's safe to say that running, walking, swimming, hiking, biking, yoga and others are going to build your brain. 

And don't forget the benefits of Benfotiamine to enhance your efforts.