Fueling Your Mind With Every Stride

By Rebeca Funes

In plants, fertilizers are used to provide essential nutrients to promote healthy growth.

The human brain naturally declines with age, but its trajectory depends heavily on how you fuel it, and running acts as the brain’s own biological fertilizer. By releasing proteins like brain-derived neurotrophic factor alongside mood-boosting neurotransmitters, every stride encourages neurogenesis, improves cognitive function, and protects your long-term brain health.

“I do think running is important for the body and mind. It helps to keep us physically healthy and in shape while also mentally helping us as a de-stressor. It ultimately helps our mental health, aiding us in coping with stress or anxiety in a healthier manner,” said junior Hillary Obregón.

Neurogenesis is the process of which the brain produces new neurons. Although scientists believed for a long time that the brain could not grow new brain cells after birth or early childhood, neurogenesis has been seen to occur in certain regions of the brain like the hippocampus (a C-shaped structure in the brain that is responsible for things like memory consolidation and spatial navigation) past these stages of life.

This process is known as adult neurogenesis and it has been observed while people run. When you run, your brain releases a protein known as Brain-Derived Neurotrophic Factor or BDNF. BDNF is responsible for the support, maintenance, and survival of neurons in both the brain and nervous system. 

Not only does this protein play key roles in stimulating neurogenesis, but it is also vital for recalling long-term memory and emotional regulation through its effects on synaptic plasticity. This in turn increases the volume of the hippocampus. 

Synaptic plasticity is the ability for synapses to either strengthen or weaken depending on how active it is. This plasticity can help the brain to adapt, form, and strengthen their connections between neurons–which BDNF reinforces. Additionally, BDNF is densely concentrated in the prefrontal cortex, hippocampus, and amygdala, which all contribute to regulating emotions.

Growing new brain cells is not the only benefit of running. Frequent running boosts mood through the release of neurotransmitters, specifically endocannabinoids, like anandamides and BDNF. Endocannabinoids are naturally occurring lipid molecules that help the body regulate critical functions such as pain responses and mood. 

While running, your brain naturally releases these neurotransmitters, especially anandamide aka “bliss” molecules. These endocannabinoids are directly responsible for the phenomena known as runner’s high. Runner’s high is a temporary euphoric feeling that occurs during or after long continuous running or jogging. 

Furthermore, running ,including other active exercise, has shown to be associated with high volume of grey and white matter in the brain. Grey matter is the tissue in the brain that helps it process and integrate information in the central nervous system and white matter is also tissue in the brain that transmits the signals between the different regions of the brain and the spinal cord.

A cross-sectional study done in 2020 associated exercise with a slowed shrinkage of the brain. The study consisted of 1,557 participants with an average age of 75. Participants reported the amount of time they spent exercising, and then researchers put them into three distinctive categories: most active, least active, and in between. Participants later underwent an MRI.

The study showed that those who were most active had increased volumes of grey and white matter, equivalent to three to four years of aging. For reference, the brain shrinks by about 0.2% to 0.5% per year depending on the age. This reduction can prove to preserve brain function and health.

“I run a few times a week. I don’t run more because most of my exercises are focused on incline walking or the stair master, but if I knew that running could improve my mood, grow new brain cells, and boost my mood, I would probably change my routine to run more often,” said senior Ricardo Camara.

With the release of mood-boosting neurotransmitters and growth proteins like BDNF that stimulate neurogenesis, alongside exercising increasing grey and white matter, running fuels the brain with a multitude of benefits that ultimately preserves brain health.