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More on Yoga and Brain Strength Neuroprotection

by Ram

Eugene Lowery, Age 68

In several of my earlier posts, I wrote about yoga’s role in conferring neuroprotection and strengthening the brain (see Mental Exercise, Yoga, and the Perfect Brain). Brain fitness, mental fitness and mental exercise all mean the same and refers to a mentally stimulating task that keeps the brain fit and also wards off mental and physical diseases. Stimulation of the brain can occur in a wide variety of ways. A learning/stimulating environment maintains, builds, and remodels neural network connections. When we learn new things, our brain puts out new neural branches and forms new connections among existing neurons (see 6 Ways to Foster Brain Health with Yoga). Brain plasticity refers to the brain's capacity to rewire itself through experience. Plasticity is the reason why stroke patients re-acquire skills after brain damage. Plasticity also explains how a healthy part of the brain might assume the job of a damaged part. 

Several scientific studies point to the benefits of yoga (asanas, meditation, and pranayama) on brain function, emotional wellbeing, and general mental acuity. Yoga increases brain chemicals such as endorphins and enkephalins that contribute to a feel-good response and ward off mental stress. It is akin to stimulating the brain in a positive way, which results in optimal brain function, potentially keeping an individual alert and sharp (see The Power of Mental Exercise, Part 1). 

But despite all the evidence and my personal belief about yoga’s positive effect in sustaining mental and emotional well-being, I was still curious about how yoga brought about all these changes. I was interested in knowing if there were truly any structural and functional changes in the brains of individuals who practiced some or all forms of yoga. More specifically, my question was: does yoga of any kind impact the brain or could it be that yoga practitioners are born with different brain structures and volumes that draw them towards yoga? It was a difficult question but could be answered by suitable experiments. So I was very excited when I came across a recent article Neuroprotective effects of yoga practice: age-, experience-, and frequency-dependent plasticity. on yoga’s potential neuroprotective effects that may provide a basis for some or most of its beneficial effects by altering brain structure and function. Before I delve into the article’s finding, let’s revisit certain aspects of neuroanatomy.

Gray Matter: The central nervous system is made up of two types of tissue: the gray matter and the white matter. The gray matter (GM) is a major component of the central nervous system and consists of unmyelinated neurons, neuronal cell bodies, glial cells, synapses, and capillaries. The gray matter includes regions of the brain involved in muscle control, memory, emotions, speech, decision making, and sensory perception, including seeing and hearing. Previous studies have shown that GM declines with age while physical activity and cardiovascular fitness as well as meditation have been associated with increases in GM volume that confers neuro-protection.

Somatosensory Cortex/Superior Parietal Lobule (S1/SPL): This is the area of the brain that predominantly governs the tactile perception. This part of the sensory system consists of a number of different receptors that are involved in regulating touch, temperature, pressure, and pain stimulus. The parietal lobe is one of the four major lobes of the cerebral cortex in the brain of mammals, and is situated above the occipital lobe and behind the frontal lobe. The superior parietal lobule integrates sensory information including spatial sense, navigation, sense of touch, and sense of vision.

Primary Precuneus/Posterior Cingulate Cortex (PCC): The precuneus is part of the superior parietal lobule and is primarily involved with episodic memory. The posterior cingulate cortex area is situated around the midline of the brain and is primarily involved in creating awareness, pain, and episodic memory retrieval. Low functioning of these areas serves as an early sign of Alzheimer’s disease.

Hippocampus: The hippocampus is a major component of the human brain and plays important roles in laying down memory, both short-term and long-term. This area of the brain is also involved in spatial navigation.

Primary Visual Cortex (V1): This area of the brain is responsible for processing visual information and is located in the occipital lobe at the back of the head.

Now to the study on yoga’s potential neuroprotective effects. The study involved 14 experienced yoga practitioners and a control group of 14 physically active people. The control group was individually matched to yogis in terms of gender, age, body mass index, education, and exercise level outside of yoga. The 14 experienced yoga practitioners had an integrated yoga practice that included physical postures, breath control exercises, and concentration/meditation practices including chanting of Sanskrit mantras. These practitioners reported the number of years they had been practicing yoga and the hours/week they devoted to their current personal yoga practice. They also provided information about what proportion of their weekly yoga practice included postures, stand-alone breathing exercises, and meditation, including chanting. All 28 participants underwent one MRI scanning session. The researchers pursued the following three aims:

1. Does changes in the Gray Matter (GM) volume correlate with age in yoga participants and control group?
2. Is there an effect of number of years of yoga practice and hours of weekly yoga practice on GM volume?
3. Does yoga practice differentially affect each area of the brain; and which aspect of the yoga practice had the biggest impact?

The results of the study were very interesting:

• Age-associated decline in GM volume was found to be greater in the control group as opposed to the long-term yoga practice group, suggesting that long-term yoga practice may prevent age-associated decline of GM by strengthening the areas of the brain associated with the gray matter.
• Long-term yoga practice was associated with increases in GM volumes in certain brain areas. In contrast, the ongoing weekly yoga practice increased the volumes of different areas, specifically S1/SPL, PCC, Hippocampus  and V1 areas . It is possible that a daily practice of yoga functionally and structurally affects specific regions of the brain that in turn has a global influence on other brain areas following a sustained practice for several years. 
•  Interestingly, while all forms of yoga practice triggered increases in GM volumes, the subcomponents of the yoga practice differentially affected GM volumes. A combination of postures and meditation contributed the most to the size of the hippocampus, precuneus/PCC, and S1/SPL while the combination of meditation and breath control exercises contributed the most to the primary visual cortex size.
•  The differential influence of asana postures and meditative practices in the brain areas is a further indication that both physical and mental activities have a positive effect on brain structure albeit through changes in separate regions. 
•  Careful analysis of the results suggested that most of the brain changes occurred within the left hemisphere, the part of the brain that is closely related to the parasympathetic response (the Rest and Digest or Relaxation response) that is responsible for nourishment, relaxation, lowering of stress hormones, and optimizing the heart rate and blood pressure. The findings concur with an accumulating body of evidence that a sustained yoga practice modifies the brain more towards a parasympathetic function (see Stress and Your Thought-Behavior Repertoire).
• Daily yoga practice brought changes in brain structure and function that were short lived. In order to further develop and sustain those structural and functional changes, a continuous practice was essential to maintain the improved skill/performance/benefits associated with the brain changes. 

All of the above-mentioned findings provide a neural basis for the beneficial effects of yoga. I can imagine some or many of you may question the small sample size and whether the results need to be taken with a grain of salt. I will address this concern in a future post. Irrespective of the results from the above study, personally, I can see several benefits in myself owing to a regular and sustained yoga practice. I am sure you are also experiencing similar changes, so keep up the practice. And if I can do it successfully, you too can do it to bring greater fulfillment to life.

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Understanding Brain Development In Children

By Tanisha Berg

The study of science includes a focus on the manner in which the physical formation, mental processes, and reactions to environmental stimuli influence the formation of neurons and connections through life. With a closer look at brain development in children, research has indicated that stimulation methods involving an educational approach have the greatest impact on the growth of genetics and similar factors. It is important to understand that the development of human brains will lay the foundation for future processes.

Newborns will possess billions of neurons that continue to develop over a period of time and in response to environmental events and stimulation. All parents are encouraged to introduce structured methods of learning and stimuli that will aid in forming the necessary auditory, visual, and motor skills. These particular techniques are most effective in tending to the future requirements that young ones will experience with an increase in age.

For the encouragement of developmental outcomes in young children, it is necessary to take the time to create learning methods that are exciting and will serve to improve all the connections between the different neurons and synapses. The aim is to create structured and efficient actions that can enhance the connections and processes that occur for individuals who are able to grasp information more efficiently and smoothly. The different autonomic methods from heart rate to breathing and sleeping are guided.

Caregivers should understand that children between the ages of 0 to 3 will develop synapses at a rapid rate. These connections form in relation to the experiences that young ones go through and therefore it is important that safe and structured forms of stimulation are provided for such developing minds. It is when kids reach adolescence that a great number of synapses are reduced and settles around the number that will be possessed throughout adulthood.

To learn, retain, and adapt the brain continues development in adulthood, but the majority of neuron formation takes place in earliest parts of childhood. Very young infants have not developed a myelin sheath referred to as the white layer that forms around the cortex. This occurs with higher order sensory and motor function including the ability to control thoughts, feelings, and memories.

When children turn 3 years of age, the brain will have grown into its overall adult size. For this reason, it is important to encourage learning processes through the introduction of sensory aids for the formation of stronger and longer connections. Developmental measures will rely on the level of stimulation that is provided for young children in a structured manner.

The environment also has a great deal of impact on the growth process. Plasticity is the phenomenon that describes the ability for brains to adjust in response to an external stimulation. Introductions to new circumstances will aid in improving the responses of young ones to change. Different aspects of memory will form with an increase in age.

Time should be taken to consider the manner in which education and stimulation play a role in facilitating regular function. Learning methods introduced at a young age including sound and visual stimulation can encourage regular operation. It is necessary to invest in such measures for the balance and the well-being of all young ones.

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How to Foster Brain Health with Yoga

by Baxter and Nina

From "Tantra Song" by Jamme

When Baxter travels around the country sharing our ideas about Yoga for Healthy Aging, he often asks his students to list their top worries regarding getting older. Hands down, the number one fear they list is developing dementia or Alzheimer’s disease, even when there is no family history of it. So we’ve spent quite a lot of time learning about brain health and how we can use yoga to support it as we age. We're happy to report there are quite a number of ways!

So today we’re providing recommendations for how to use your yoga practice to foster brain health, including both your cognitive health and the health of your central nervous system. If you are already practicing well-rounded active sequences that include a few restorative poses (or at the least a good Savasana), breath work, and meditation, that’s a great start, because regular exercise, stress management, and meditation for brain strength are all going to help both your brain and your nervous system.

The following recommends recommendations are for those who want to focus especially on brain health, whether you are just concerned about brain health in general, or have a special motivation, such as a family history of brain problems, such as early onset dementia or Parkinson’s disease.

What to Practice. For your balanced practices that include asanas, stress management, and meditation, be sure to vary the sequences that you practice as well as the individual poses that you include to keep your practice sessions fresh and stimulating for your brain! On rest days consider practicing a short “brain practice,” which could include meditation, a yoga philosophy study session on your own or with friends, or even time spent reading yoga books to find new poses, practices, and sequences to try.

How Often to Practice. In general, work toward practicing five to six days a week. Because exercise is important for brain health, we recommend practicing an active asana sequence (or another type of exercise, such as walking) around three to four days a week. On the other days, either work on your short brain-stimulating practice, an equanimity practice of your choice, or—if chronic stress is a problem—a short stress management session (see below).

Static Poses. The more physically challenging a pose is, the greater the workload is for your heart, which is a particularly good way to exercise your cardiovascular system and foster brain as well as your heart health. So we recommend including the challenging poses in your sequences for brain health as you would for cardiovascular health. See Techniques for Improving Cardiovascular and Heart Health for pose recommendation and timings. 

Besides providing exercise to benefit the brain and nervous system, static poses stretch your tissues, including the tissue around your nerves. With a regular asana practice, you can release holding patterns around your nerves, permitting more slide and glide through muscles and joints, which allows them to function them more effectively. 

Finally, balance poses help improve your proprioception (see How We Balance), fostering the health of the specialized nerves that allow you to sense where your body is in space.

To add learning into your asanas, vary your static poses as much as possible. Switch which side you start on, change your arm positions, or create a new version of a static pose. 

Dynamic Poses. Dynamic poses and flow sequences practiced for their cardiovascular benefits also foster brain health. So we recommend including dynamic poses in your sequences for brain health as you would for cardiovascular health. See Techniques for Improving Cardiovascular and Heart Health  for recommendations for dynamic poses to practice and how fast to move between poses. 

Also, like static poses, dynamic poses stretch tissues, including tissues around the nerves, so you can use dynamic poses to release holding patterns around your nerves, permitting more slide and glide through muscles and joints, which allows them to function them more effectively. 

A special advantage that dynamic poses provide is that because you are moving quickly from one position to another, all dynamic poses and flow sequences improve the functioning of your proprioceptors (see How We Balance), the specialized nerves that allow you to sense where you are in space.

To add learning into your asanas, vary your dynamic poses and sequences as much as possible, and experiment with inventing new mini vinyasas and flow sequences.

Meditation. If you already have a regular meditation practice, simply continue practicing as usual, with your favorite technique. If you do not currently meditate, because meditation has been shown to improve brain structure and function, we strongly recommend that you start. See Yoga Meditation Techniques for information. 

Stress Management. When you’re not feeling particularly stressed out, a well-rounded practice that includes active asanas and short-sessions of the stress management techniques of your choice will help keep your stress levels in check. And if you chose meditate every day, or do breath practices, restorative yoga or supported inversions on your rest days, all the better. However, because stress management is so important for brain healthy, if you’re experiencing chronic stress or entering a stressful period in your life, we recommend practicing at least a short stress management session for about 20 minutes every day. What you practice for your short stress management sessions could be any of the relaxation practices you prefer or that work in your particular circumstances: seated or reclined meditation, calming breath practices, one or two restorative and/or supported inverted poses, or a guided relaxation program. See Stress Management for When You're Stressed.

Equanimity. Because cultivating equanimity as you age will allow you to think more clearly and make better decisions, as well as help you handle brain changes to the brain that might arise over time, consider focusing on equanimity practices, such as studying yoga philosophy, practicing yoga for emotional wellbeing, and meditating to understand your thought patterns, that help you stay balanced and cultivate contentment with what you have and what you don’t have. See LINK.

Healthy Eating and Digestion. Eating a healthy, nutritious diet fuels your brain and nervous system and helps support their health. And due to the way your gut is connected to your brain, keeping your gut healthy and happy through by maintaining a good diet and supporting good digestion, also benefits your brain and nervous system health. See How Yoga Helps Your Digestive System for information about how to use yoga to support healthy eating and healthy digestion.

Sleeping. If you have trouble sleeping for just one night, it can affect your brain function the next day. But if you have chronic sleeping problems, ongoing lack of sleep can more have serious effects, such as impaired memory, and may even be linked to dementia. So, if chronic insomnia is a problem for you, we recommend that you use your yoga practice to support better sleep. See 5 Tips for Better Sleep. 

Learning. Because your brain is “plastic” and continues to actively grow and rewire itself when it is stimulated, we recommend using your yoga practice as a way to keep learning. Try new poses or new variations of familiar poses, new sequences, and new practices beyond asana (such as mudras or breath practices) on a regular basis. We also recommend studying yoga philosophy, because in addition to helping you learn to cultivate equanimity, yoga philosophy will expose you to new concepts and terminology (some of which are quite challenging to work your head around!). And because learning a new language is especially effective for brain health, try working on your Sanskrit!

Community. Remaining socially active supports brain health and delays the onset of dementia. Social engagement is a learning exercise, and as with other mentally stimulating activities, helps build up healthy brain cells and the connections between them. Attending yoga classes and participating in your local yoga community is a good way to stay socially active as well as to keep your practice going strong. If you’re not already active in the yoga community, find a way to join:

• Find a regular class you can afford
• Attend free events at your local yoga studio
• Go on a retreat (if it’s in your budget)
• Attend yoga conferences
• Practice yoga with a friend
• Attend a yoga book groups
• Participate in an online yoga community
• Volunteer for yoga community service

We hope after all this you’re starting to feel encouraged, because you now have a rich set of techniques you can use to support your brain health. It’s never too early start supplementing your yoga practice with these techniques, so try something new today!

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