Understanding the strong link between high intensity interval training and brain function

 

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Dr Bhateja added that you can increase your BDNF levels naturally and can lead a healthier and better life with better brain function by just introducing HIIT exercise in your routine. “One of the most important ways in which BDNF is elevated in our bodies is after doing what is called High Intensity Interval Training,” he said.

Talking about HIIT exercise, the expert shared that it is a bout of exercise done at more than 80 percent of your max heart rate — which is 220 minus your age. “And, if you can do intervals at more than 80 percent of your max heart rate, with each interval lasting for about 60 seconds with a four minute rest in between, this kind of activity has been shown to significantly boost your natural BDNF levels”.

Dr Bhateja, however, advised checking with one’s health care practitioner before trying anything new or unfamiliar.

The goal of high-intensity movements is to increase the heart rate to at least 80% of one’s maximum heart rate, while the alternation patterns encourage the production of BDNF in the brain (Pic source: Pexels)

Does HIIT actually boost brain health?

Dr Gurneet Sawhney, Senior Consultant-Neuro and Spine Surgery, Fortis Hospital, Mulund told indianexpress.com that BDNF plays a vital role in developing the functioning of the central nervous system. “It also helps to maintain the normal cognitive function of the brain. Also, BDNF helps in synaptic plasticity and synapse maturation, which are involved in communication connections within the neurons,” he explained, adding that issues in the BDNF lead to the onset of psychiatric disorders and neurological diseases. “Hence, it is essential to maintain healthy BDNF levels, preferably through natural means, which is physical exercise,” he said.

Talking about HIIT for better BDNF production, Dr Sawhney shared that most neurologists and neurosurgeons recommend a HIIT exercise regimen for boosting the levels of BDNF. “As the name suggests, a high-intensity interval training is an interval-based training that alternates between high-intensity movements at a small duration and lower-intensity movements at a smaller duration. The goal of high-intensity movements is to increase the heart rate to at least 80% of one’s maximum heart rate, while the alternation patterns encourage the production of BDNF in the brain,” he said.

Apart from HIIT, exercise in general is also proven to be beneficial for your brain health. Dr Sawhney said, “Physical exercise benefits the brain in numerous ways and ensures proper functioning, including memory retention, improved blood flow to the brain, lowering stress hormones, reducing inflammation, and promoting cardiovascular health. Also, it promotes neuroplasticity, which means encouraging the growth of new neural connections that are vital for normal brain functioning”.

Things that have a negative impact on BDNF

While exercise can improve your BDNF, various other things like processed food, stress, and anxiety can have a negative impact on it. “Research has shown that BDNF levels are influenced by a variety of factors, including exercise, stress, and diet,” said Dr Shivaram Rao K , Consultant Neuro Physician, Yashoda Hospitals Hyderabad.

Stress can negatively affect your BDNF levels. (Pic source: Pixabay)

“Stress can decrease BDNF levels, which may contribute to the negative effects of chronic stress on the brain, such as anxiety and depression. Similarly, a diet that is high in processed foods and low in nutrients has been found to decrease BDNF levels, while a diet that is rich in nutrients and antioxidants can increase BDNF levels and support brain health Research also suggests that low levels of BDNF may be linked to certain neurological and psychiatric disorders, including depression, anxiety, and Alzheimer’s disease,” Dr Rao concluded.

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