Alec Titan
The brain is often likened to a muscle, but it is not a muscle itself. It is an organ, and while it shares some similarities with muscles, such as energy consumption, it serves a different function. Muscles are the body's engine, enabling movement and physical activity, whereas organs like the brain, heart, and kidneys have distinct roles. However, there is a complex interplay between muscles and the brain, with nerves prompting muscles to release factors that positively impact brain health. This crosstalk between muscles and the brain is enhanced by exercise, which stimulates the release of myokines, influencing cognition, mood, and emotional behaviour.
| Characteristics | Values |
|---|---|
| Is the brain a muscle? | No |
| What is the brain made up of? | Soft tissue called grey matter and white matter, which contain neurons and other cells (called glial cells) |
| What is muscle made up of? | Muscle tissue, which is muscle cells grouped into elastic bundles that contract together to produce motion and/or force |
| Can you train your brain? | Yes, one study showed that young adults who played a brain-training game improved their cognitive function |
| Can you exercise your brain? | Yes, listening to music and learning to play an instrument have been shown to improve memory, attention and problem-solving abilities in older adults |
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What You'll Learn
The brain is an organ, not a muscle
The brain is often likened to a muscle, and many people consider it to be the most important one in the body. This analogy is not entirely accurate, however, as the brain is an organ, not a muscle.
The brain is a three-pound organ made up of soft tissue called grey matter and white matter, which contain neurons and other cells (called glial cells) that help maintain these neurons. Neurons are special cells that send and receive information throughout the body in the form of electrical and chemical signals. The brain controls and facilitates many functions in the body, including movement, thoughts, and memories.
On the other hand, muscles are made up of muscle tissue, which is composed of muscle cells grouped into elastic bundles that contract together to produce motion and/or force. For example, you use your muscles to throw a ball or pick up an object. Some muscles work involuntarily, such as those that help move food through the digestive tract.
While the brain is not a muscle, it can still be "exercised" and strengthened. Just as physical exercise, particularly cardio, can improve brain health and reduce the risk of cognitive decline, certain mental activities can also stimulate the brain and potentially improve its function. For instance, a 2013 study found that young adults who played a brain-training game showed improved cognitive function, including working memory, problem-solving abilities, and information recall. Additionally, learning a new language or playing a musical instrument have been linked to improved memory, attention, and problem-solving skills.
In conclusion, while the brain may feel like a muscle due to its central role in our daily lives, it is important to remember that it is an organ with its own unique structure and functions. Understanding the differences between the brain and muscles can help us better appreciate the complexities of the human body and the importance of maintaining both physical and mental health.
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Brain structure is associated with muscle structure and function
The brain and muscles are both crucial to our overall functioning and well-being. Maintaining good levels of brain and muscle function is essential for a good quality of life. While the brain is not a muscle, there is evidence of an association between brain structure and muscle structure and function.
Several studies have examined the relationship between brain and muscle structure and function in humans over the lifespan. A systematic review of 53 articles found evidence of a positive association between whole brain volume and white matter (WM) volume and muscle size. Specifically, some areas of regional grey matter (GM) volume were associated with muscle size, including the right temporal pole and bilateral ventromedial prefrontal cortex. However, total GM volume was not found to be associated with muscle size.
Additionally, there is evidence that gait speed is positively associated with whole brain volume. This relationship may be influenced by total WM volume or regional GM volumes, particularly in the hippocampus. On the other hand, no relationship was found between grip strength and whole brain volume, although there was a positive association with WM volume. Markers of brain ageing, such as brain atrophy and white matter hyperintensities (WMH), were also found to be associated with grip strength and gait speed. The location of WMH is significant for gait speed, with periventricular and brainstem WMH having a stronger association than subcortical WMH.
While these studies provide insights into the relationship between brain and muscle structure and function, the underlying mechanisms are still not fully understood. Further longitudinal studies are needed to establish potential causal relationships and improve our understanding of the interplay between brain and muscle health across the lifespan.
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Exercise improves brain health
While the brain is not a muscle, exercise is good for brain health. Exercise boosts physical capabilities and can even change physical appearance, but it also has a positive impact on the brain and cognition.
Firstly, exercise increases blood flow to the brain. Due to its high metabolic demand, the brain requires good circulation, and exercise helps deliver all the nutrients required for the brain to function. This increase in blood flow also increases the production of molecules important to brain function, including memory. The brain-derived neurotrophic factor (BDNF) is one such molecule, which increases synaptogenesis, forming new synapses that mediate learning and memory, making it easier to absorb information and form long-term memories.
Secondly, exercise has been shown to improve brain volume. The parts of the brain that control thinking and memory are larger in volume in people who exercise than in people who don't. Engaging in regular exercise of moderate intensity over six months is associated with an increase in the volume of selected brain regions.
Thirdly, exercise has been shown to improve neuroplasticity. This is due to the development of synaptic connections and neuronal networks, which are structural and functional changes that enhance learning and create a more efficient brain with a greater capacity to learn.
Finally, exercise has been shown to reduce stress and anxiety, which can contribute to cognitive impairment. Exercise is not a direct solution to stress, but it can help to pacify the experience and reduce its impact.
Overall, exercise is a cheap, readily available, and safe way to improve brain health and cognition.
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Myokines are released into the bloodstream when muscles contract, creating new cells
The brain is not a muscle, but there is a link between muscles and the brain. Skeletal muscles, which are attached to bones and help us move, release myokines when they contract. Myokines are cytokines or small proteins that are produced and released by skeletal muscle cells in response to muscular contractions. They have autocrine, paracrine, and/or endocrine effects, and their systemic effects occur at picomolar concentrations.
Myokines are released into the bloodstream when muscles contract, and they have multiple functions. Firstly, they are involved in exercise-associated metabolic changes and the metabolic changes following training adaptation. They also aid in tissue regeneration and repair, maintenance of healthy bodily functioning, immunomodulation, and cell signaling, expression, and differentiation.
One of the first myokines identified was interleukin-6 (IL-6). When you exercise, your muscles pump it into your blood, causing levels to rise by up to 100 times. While IL-6 has pro-inflammatory functions, it is important to note that its positive effects are normally associated with its transient production and short-term action. Another important myokine is interleukin-15 (IL-15), which stimulates fat oxidation, glucose uptake, mitochondrial biogenesis, and myogenesis in skeletal muscle and adipose tissue.
Some myokines, such as myostatin, LIF, IL-6, and IL-7, are involved in muscle hypertrophy and myogenesis. Brain-Derived Neurotrophic Factor (BDNF) and IL-6 are involved in AMPK-mediated fat oxidation, with BDNF also playing a role in learning and memory. Animal studies suggest that another myokine, cathepsin B, is released from muscles when you run. It enters the bloodstream and travels to the brain, where it stimulates the release of BDNF. Irisin is another myokine that may help increase BDNF levels in the brain. These links between exercise and brain health likely involve many mechanisms working together, but cathepsin B, irisin, and other myokines seem to be key.
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A healthy diet is important for a healthy brain
The brain is an incredibly important organ, capable of processing information as quickly as 268 miles per hour. As such, it is essential to keep it healthy by providing it with the right nutrients. A healthy diet is key to maintaining brain health and can help to boost memory and focus.
Food is the foundation for a healthy body, and it impacts our moods and brain health. A healthy diet can reduce inflammation and lower the risk of chronic diseases. It is important to eat whole foods and avoid processed foods, which are high in excess sugar and salt and low in vital nutrients, including healthy fats. These healthy fats are essential for overall health and well-being and are some of the main components of the nerves of the brain. Fatty acids, such as omega-3, are critical for brain development and function and can be found in fatty fish like salmon, mackerel, herring, lake trout, and tuna.
Vitamins are also important for brain health. For example, vitamin D deficiency has been linked to an increased risk of dementia and poor outcomes with certain cancers, heart disease, and depression. Antioxidants are another key group of nutrients for brain health, as they stimulate the flow of blood and oxygen to the brain, resulting in boosted concentration. Blueberries are a great source of antioxidants, specifically flavonoids, and are considered a superfood for brain health.
In addition to fruits and vegetables, nuts are another food group that is beneficial for brain health. Walnuts, for example, are high in omega-3 fatty acids and contain twice as many antioxidants as other nuts, which can help to counteract cognitive decline. Almonds and pistachios are also excellent for brain health, with almonds helping to improve memory and pistachio nut oils helping to preserve fatty acids and prevent inflammation.
Overall, a healthy diet that includes a variety of fruits, vegetables, legumes, whole grains, healthy fats, and protein sources is key to maintaining a healthy brain.
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Frequently asked questions
No, the brain is not a muscle. It is an organ. However, there is evidence of a link between brain structure and muscle structure and function.
The muscle analogy is a useful metaphor for "braincare". Just as exercise builds muscle, mental exercise can improve brain function.
There is a robust molecular language spoken between the muscles and the brain. When muscles contract, myokines are released into the bloodstream and these regulate responses in the brain, affecting cognition, mood, and emotional behavior.
Exercise stimulates what scientists call muscle-brain "cross talk". The nerves that tell muscles to move also prompt them to release more of the brain-boosting factors. This creates a more robust interface between motor neurons and muscles.
In people with existing brain disease or damage, increased physical activity and motor skills are associated with better cognitive function. Exercise improves memory, processing speed, and executive function, especially in older adults.
