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Is exercise really good for the brain? Here’s what the science says

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The health benefits of physical activity are undeniable.

Yet, a recent study based on data published over the past 30 years challenges the famous adage Mens sana in corpore sano (a healthy mind in a healthy body) and questions the importance of exercise for both brain health and cognition.

A few days after that study was published, our team of health and neuroscience researchers released the results of our study of over a quarter million people. Our results clearly support the beneficial effects of both moderate and vigorous physical activity on cognitive functioning, fuelling an important scientific debate.

Who is right and who is wrong? Here’s what the science says.

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Is physical exercise useless for cognitive functioning?

The first study was published on March 27, 2023. It is a review of 24 meta-analyses that re-examines data from 11,266 healthy people using a more rigorous approach.

Although almost all of the 24 meta-analyses included in this review concluded that exercise had a positive effect on cognitive function, the authors argue that the analyses performed were suboptimal. For example, they point out that both baseline levels of physical activity and the tendency of the scientific community to publish only significant results were rarely taken into consideration. Once these adjustments were made, the authors found results suggesting that the benefits of exercise are actually smaller than those estimated in the previous meta-analyses, and may even be negligible.

Based on these findings, the authors argue that public health agencies such as the World Health Organization (WHO) should no longer state that physical activity improves cognitive health, academic performance, and executive function, “at least until more reliable scientific evidence accumulates.”

Well, that evidence didn’t take long to arrive.

Genetics and DNA to the rescue

The second study, ours, is a genetic study involving nearly 350,000 people, published four days later, on March 31, 2023. Our results provide scientific evidence for the cognitive benefits of moderate and vigorous physical activity.

This evidence is based on the two-sample Mendelian randomization method, which takes advantage of the random variations in our DNA that occur at conception, before we are even born.

When any two humans are compared, 99.9 per cent of their genetic material is identical. DNA can be thought of as a long chain of building bricks, called nucleotides, that varies once every 1,000 bricks between these two humans. There are four types of randomly arranged bricks: thymine, adenine, guanine, and cytosine. Genetic variations can result in, for example, a cytosine brick in one place in one person’s DNA and a thymine brick in the same place in another.

The first sample in our study, consisting of 91,084 people, was used to identify genetic variations associated with differences in physical activity, as measured by wrist-worn motion sensors.

The second sample in our study, consisting of 257,854 people, was used to test whether the genetic variations associated with physical activity had a proportional effect on cognitive functioning. Since this was the case, we were able to conclude that there is a causal effect of physical activity on cognitive function.

Moderate exercise goes a long way

In our study, we show that physical activity improves cognitive functioning, but more importantly, that the effect of moderate physical activity (brisk walking, cycling) is 1.5 times greater than that of vigorous physical activity (running, playing basketball). This finding highlights that we do not need to push ourselves to the point of exhaustion to get cognitive benefits from exercise.

 

The cognitive benefits of moderate physical activity are 1.5 times greater than those of vigorous physical activity.
(Shutterstock)

When all types of physical activity were considered together (including sedentary and light physical activity), our results no longer showed an effect on cognitive function. This finding confirms the importance of achieving at least moderate intensities to reap the cognitive benefits of physical activity.

Our results are consistent with those of a recent study that emphasizes the importance of exercise duration and intensity for the release of a protein called BDNF in the brain. This protein is involved in the creation of new neurons, new connections between these neurons, and new blood vessels to feed them.

This protein, whose production increases during exercise, is therefore one of the physiological mechanisms that explains the beneficial effects of physical activity on cognitive function. The very existence of this explanatory mechanism further strengthens the results supporting a beneficial effect of exercise on brain functioning.

It’s never too late to get started

Several differences may explain the discrepancy in results between the review of meta-analyses and our genetics-based study.

First, the review looks only at healthy people, which is not the case in our study. Second, our study distinguishes between light, moderate, and vigorous physical activity, whereas the review does not make this distinction. Finally, our genetic approach evaluates long-term effects, over a lifetime, whereas the review is based on interventions lasting between one month and two years.

As we are dealing with the temporal aspects of physical activity here, it is important to remember that it is never too late to start exercising. In fact, a 2019 study showed that starting to be active late in life has the same overall positive health effects as being active throughout life.

Conclusion: Hasty decisions are never good

Based on our findings, it appears that physical activity can still be considered beneficial for brain health and cognition. Moreover, in the current socio-political climate of mistrust of science, we should not jump to conclusions on the basis of a single study that contradicts years of research, yet is based on the very same data.

As is often the case in science, it is wiser not to make hasty decisions but to wait for additional studies before suggesting changes to physical activity guidelines. The accumulation of converging evidence from different research teams should be a prerequisite for changing public health messages. As this article shows, we are nowhere near that point, and the benefits of physical activity on a wide range of physical and mental health outcomes remain undeniable.

 

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Kevin Neil Friesen Obituary 2024 – Crossings Funeral Care

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It is with heavy hearts that we announce the peaceful passing of Kevin Neil Friesen age 53 on Thursday, March 28, 2024 at the Bethesda Regional Health Centre.

A funeral service will be held at 2:00 pm on Thursday, April 4, 2024 at the Bothwell Christian Fellowship Church, with viewing one hour prior to the service.

A longer notice to follow.  

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Spring allergies: Where is it worse in Canada? – CTV News

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The spring allergy season has started early in many parts of Canada, with high levels of pollen in some cities such as Toronto, Ottawa and Montreal.

Daniel Coates, director of Aerobiology Research Laboratories in Ottawa, expects the elevated amounts to continue next week for places, such as most of Ontario, if the temperature continues to rise. Aerobiology creates allergen forecasts based on data it collects from the air on various pollens and mould spores.

Pollens are fertilizing fine powder from certain plants such as trees, grass and weeds. They contain a protein that irritates allergy sufferers.

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Although pollen levels declined after a cold spell in some places, he said they are soaring again across parts of Canada.

“So the worst is definitely British Columbia right now, followed by Ontario and Quebec and then the Prairies and Atlantic Canada for the upcoming weeks,” said Coates in a video interview with CTVNews.ca. “We are seeing pollen pretty much everywhere, including the Maritimes.”

He said pollen has increased over the past 20 years largely due to longer periods of warm weather in Canada.

Meanwhile, the Maritimes is one of the best places to live in Canada if you have seasonal allergies, in part because of its rocky territory, Coates said.

With high levels of cedar and birch pollen, British Columbia is the worst place for allergy sufferers in Canada, he added.

“British Columbia is going strong,” Coates explained, noting the allergy season started “very early” in the province in late January. “It has been going strong since late January, early February and it’s progressing with high levels of pollen, mostly cedar, but birch as well, and birch is highly allergenic.”

Causes of high pollen levels

Coates expects a longer allergy season if the warm weather persists. He notes pollen is increasing in Canada and worldwide, adding that in some cases the allergy season is starting earlier and lasting longer than 15 years ago.

He says tree pollen produced last year is now being released into the air because of warmer weather.

“Mother nature acts like a business,” he said. “So you have cyclical periods where things go up and down. … So when it cooled down a little bit, we saw (pollen) reduce in its levels, but now it’s going to start spiking.”

Along with warmer weather, another factor in higher pollen levels is people planting more male trees in urban areas because they don’t produce flowers and fruits and are less messy as a result, he said. But male trees produce pollen while female ones mostly do not.

Moulds

Coates said moulds aren’t as much of a problem.

“They’ve been mainly at lower levels so far this season,” he explained. “Moulds aren’t as bad in many areas of Canada, but they’re really, really bad in British Columbia.”

In B.C., moulds are worse because of its wet climate and many forested areas, he said.

Coping with allergies

Dr. Blossom Bitting, a naturopathic doctor and herbal medicine expert who works for St. Francis Herb Farm, says a healthy immune system is important to deal with seasonal allergies.

“More from a holistic point of view, we want to keep our immune system strong,” she said in a video interview with CTVNews.ca from Shediac, N.B. “Some would argue allergies are an overactive immune system.”

Bitting said ways to balance and strengthen the immune system include managing stress levels and getting seven to nine hours of restful sleep. “There is some research that shows that higher amounts of emotional stress can also contribute to how much your allergies react to the pollen triggers,” Bitting said.

Eating well by eating more whole foods and less processed foods along with exercising are also important, she added. She recommends foods high in Omega-3 Fatty Acids such as flaxseeds, flaxseed oil, walnuts and fish. Fermented foods with probiotics such as yogurt, kimchi and miso, rather than pasteurized ones, can keep the gut healthy, she added. Plant medicines or herbs such as astragalus, reishi mushrooms, stinging nettle and schisandra can help bodies adapt to stressors, help balance immune systems or stabilize allergic reactions, she said.

To cope with allergies, she recommends doing the following to reduce exposure to pollen:

  • Wear sunglasses to get less pollen into the eyes;
  • Wash outdoor clothes frequently, use outer layers for outside and remove them when you go inside the house;
  • Use air purifiers such as with HEPA (high efficiency particulate air) filters;
  • Wash pets and children after they go outside;
  • Keep the window closed on days with high pollen counts.

Mariam Hanna, a pediatric allergist, clinical immunologist and associate professor with McMaster University in Hamilton, Ont., says immunotherapy can help patients retrain their bodies by working with an allergist so they become more tolerant to pollens and have fewer symptoms.

“Some patients will need medications like over-the-counter antihistamines or speaking with their doctor about the right types of medications to help with symptom control,” she said in a video interview with CTVNews.ca.

Coates recommends people check pollen forecasts and decrease their exposure to pollen since no cure exists for allergies. “The best is knowing what’s in the air so that you can adjust your schedules, or whatever you’re doing, around the pollen levels.”

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Do you need a spring COVID-19 vaccine? Research backs extra round for high-risk groups

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Recent studies suggest staying up-to-date on COVID shots helps protect high-risk groups from severe illness

New guidelines suggest certain high-risk groups could benefit from having another dose of a COVID-19 vaccine this spring — and more frequent shots in general — while the broader population could be entering once-a-year territory, much like an annual flu shot.

Medical experts told CBC News that falling behind on the latest shots can come with health risks, particularly for individuals who are older or immunocompromised.

Even when the risk of infection starts to increase, the vaccines still do a really good job at decreasing risk of severe disease, said McMaster University researcher and immunologist Matthew Miller.

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Who needs another COVID shot?

Back in January, Canada’s national vaccine advisory body set the stage for another round of spring vaccinations. In a statement (new window), the National Advisory Committee on Immunization (NACI) stated that starting in spring 2024, individuals at an increased risk of severe COVID may get an extra dose of the latest XBB.1.5-based vaccines, which better protect against circulating virus variants.

That means:

  • Adults aged 65 and up.
  • Adult residents of long-term care homes and other congregate living settings for seniors.
  • Anyone six months of age or older who is moderately to severely immunocompromised.

The various spring recommendations don’t focus on pregnancy, despite research (new window) showing clear links between a COVID infection while pregnant, and increased health risks. However, federal guidance does note that getting vaccinated during pregnancy can protect against serious outcomes.

Vaccinated people can also pass antibodies to their baby through the placenta and through breastmilk, that guidance states (new window).

What do the provinces now recommend?

Multiple provinces have started rolling out their own regional guidance based on those early recommendations — with a focus on allowing similar high-risk groups to get another round of vaccinations.

B.C. is set to announce guidance on spring COVID vaccines in early April, officials told CBC News, and those recommendations are expected to align with NACI’s guidance.

In Manitoba (new window), high-risk individuals are already eligible for another dose, provided it’s been at least three months since their latest COVID vaccine.

Meanwhile Ontario’s latest guidance (new window), released on March 21, stresses that high-risk individuals may get an extra dose during a vaccine campaign set to run between April and June. Eligibility will involve waiting six months after someone’s last dose or COVID infection.

Having a spring dose is particularly important for individuals at increased risk of severe illness from COVID-19 who did not receive a dose during the Fall 2023 program, the guidance notes.

And in Nova Scotia (new window), the spring campaign will run from March 25 to May 31, also allowing high-risk individuals to get another dose.

Specific eligibility criteria vary slightly from province-to-province, so Canadians should check with their primary care provider, pharmacist or local public health team for exact guidelines in each area.

WATCH: Age still best determines when to get next COVID vaccine dose, research suggests:

 

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Age still best determines when to get COVID vaccines, new research suggests

It’s been four years since COVID-19 was declared a pandemic, and new research suggests your age may determine how often you should get a booster shot.

Why do the guidelines focus so much on age?

The rationale behind the latest spring guidelines, Miller said, is that someone’s age remains one of the greatest risk factors associated with severe COVID outcomes, including hospitalization, intensive care admission and death.

So that risk starts to shoot up at about 50, but really takes off in individuals over the age of 75, he noted.

Canadian data (new window) suggests the overwhelming majority of COVID deaths have been among older adults, with nearly 60 per cent of deaths among those aged 80 or older, and roughly 20 per cent among those aged 70 to 79.

People with compromised immune systems or serious medical conditions are also more vulnerable, Miller added.

Will people always need regular COVID shots?

While the general population may not require shots as frequently as higher-risk groups, Miller said it’s unlikely there will be recommendations any time soon to have a COVID shot less than once a year, given ongoing uncertainty about COVID’s trajectory.

Going forward, I suspect for pragmatic reasons, [COVID vaccinations] will dovetail with seasonal flu vaccine campaigns, just because it makes the implementation much more straightforward, Miller said.

And although we haven’t seen really strong seasonal trends with SARS-CoV-2 now, I suspect we’ll get to a place where it’s more seasonal than it has been.

In the meantime, the guidance around COVID shots remains simple at its core: Whenever you’re eligible to get another dose — whether that’s once or twice a year — you might as well do it.

What does research say?

One analysis, published in early March in the medical journal Lancet Infectious Diseases (new window), studied more than 27,000 U.S. patients who tested positive for SARS-CoV-2, the virus behind COVID, between September and December 2023.

The team found individuals who had an updated vaccine reduced their risk of severe illness by close to a third — and the difference was more noticeable in older and immunocompromised individuals.

Another American research team from Stanford University recently shared the results from a modelling simulation looking at the ideal frequency for COVID vaccines.

The study in Nature Communications (new window) suggests that for individuals aged 75 and up, having an annual COVID shot could reduce severe infections from an estimated 1,400 cases per 100,000 people to around 1,200 cases — while bumping to twice a year could cut those cases even further, down to 1,000.

For younger, healthier populations, however, the benefit of regular shots against severe illness was more modest.

The outcome wasn’t a surprise to Stanford researcher Dr. Nathan Lo, an infectious diseases specialist, since old age has consistently been a risk factor for severe COVID.

It’s almost the same pattern that’s been present the entire pandemic, he said. And I think that’s quite striking.

More frequent vaccination won’t prevent all serious infections, he added, or perhaps even a majority of those infections, which highlights the need for ongoing mitigation efforts.

Lauren Pelley (new window) · CBC News

 

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