"Of all the measures relating to how fit or fat you are - your weight, body mass index, fat mass or muscle mass - it is your muscle mass, or how much muscle you have compared to fat, that best predicts both your brain volume and risk for cognitive decline in later years." - Patrick Holford, founder of Food For The Brain and author of Alzheimer's: Prevention Is The Cure

When you think about optimising the health of your brain, you might not immediately consider strength training, but this little known tool in the brain health toolkit can be a game-changer for your mental clarity, focus, and overall brain well-being.

Indeed, strength training is one of the simplest, most powerful habits for protecting your brain and body as you age - and it doesn’t have to be hard or time-consuming. Here’s why it matters and how to get started.

1. Fall Prevention

This one might seem obvious, but its importance can't be overstated. As we age, the risk of falls increases, and a fall, particularly one that results in a head injury, can have knock-on consequences for brain health.

In addition, a fall can also lead to other serious injuries like fractures, which might limit your mobility for weeks or even months. This extended period of immobility can unfortunately lead to a sedentary lifestyle, reducing the physical activity that is so crucial for maintaining cognitive function.

This is where strength training is your secret weapon. By building stronger leg and core muscles, you can significantly improve balance, stability, and coordination. This can help ensure you remain mobile and independent, allowing you to continue engaging in physical activities that boost blood flow to your brain, supply it with essential nutrients, and keep your mind sharp.

2. Weight Management

Maintaining a healthy weight is one of the most important things you can do for your brain. Growing research shows a strong link between excess body weight - particularly obesity - and reduced brain volume. In fact, as weight increases, certain areas of the brain responsible for memory and executive function can actually shrink. Some studies even suggest that obesity may accelerate brain aging by up to 10 years, making the brain appear significantly older than someone's actual age.

One of the key reasons for this is inflammation. Excess body fat, especially around the belly, is linked to chronic, low-grade inflammation throughout the body - including the brain. Over time, this kind of inflammation can damage brain cells and impair cognitive function.

This is where strength training becomes a powerful ally. It helps you maintain a healthy weight and reduce inflammation - both of which protect the brain’s structure and support long-term cognitive performance. Unlike fat, muscle is metabolically active, meaning it burns more energy even at rest. The more muscle you build, the higher your resting metabolic rate, making it easier to manage your weight - and in turn, safeguard your brain.

3. Testosterone Boost

When you hear "testosterone," you might immediately think of men, but this vital neurohormone is incredibly important for both men and women. While men have significantly higher levels, testosterone plays a crucial role in women's health too. Strength training is a natural and effective way to boost healthy testosterone levels in both sexes.

In the brain, testosterone is involved in a range of cognitive functions, including memory, spatial awareness, and even mood regulation. It's also believed to have neuroprotective effects, potentially guarding against age-related cognitive decline. By encouraging healthy testosterone levels, strength training supports a sharper mind and a more stable mood.

4. Happiness Chemicals

Strength training, like other forms of exercise, triggers the release of powerful neurotransmitters in your brain, often referred to as "happiness chemicals." These include:

• Endorphins: These are natural painkillers and mood elevators, responsible for the "runner's high" and a general sense of well-being.

• Dopamine: Crucial for motivation, pleasure, and reward. A healthy dopamine system contributes to a sense of purpose and helps you stay engaged.

• Serotonin: Plays a key role in mood, sleep, and learning. Balanced serotonin levels contribute to feelings of calmness and contentment.

By regularly boosting these chemicals, strength training not only improves your mood but also enhances your brain's resilience to stress and anxiety. It's a powerful antidote to mental fatigue and a natural way to cultivate a more positive outlook.

Simple Ways to Start Strengthening Your Body - And Your Brain!

You don't need a gym membership or hours of free time to get started. Here are some simple, practical ways to incorporate strength training into your week:

• Take the stairs: Whenever you have the option between stairs, a lift, or an escalator, always opt for the stairs. It's a fundamental choice that immediately gets your leg muscles working. Once you're comfortable, maybe challenge yourself further by climbing two stairs at once. This simple change engages more of your leg muscles, especially your glutes and hamstrings, for an even greater strengthening effect.

• Kitchen squats: While you're waiting for the kettle to boil or your veggies to cook, do a set of 10-15 squats or lunges. Alternatively, try 20 sit-to-stand exercises using a dining chair. Your kitchen can become a mini-gym!

• Resistance bands or light weights: For a minimal investment, resistance bands or light weights are great muscle-strengthening options. There are tons of free tutorials online to ensure proper form.

• Walk with purpose - on an incline: If you're walking, look for hills or inclines to challenge your leg muscles more. The more uneven the terrain, the better for improving balance and coordination too. Power walking with arm swings also engages your core and upper body.

Remember, consistency is key. Even short bursts of strength training a few times a week can make a significant difference to your muscle health and, by extension, your brain health.

Final Thought

In a world constantly seeking quick fixes and magic pills for health, it's easy to overlook the profound power of fundamental habits. Strengthening your muscles isn't just about looking good; it's about making a tangible, long-term investment in the health, clarity, and resilience of your most vital organ – your brain.

So, next time you're thinking about how to optimise your brain, consider picking up a weight or simply taking the stairs. Your brain will thank you for it!