It’s no secret that aerobic exercise can help stave off some of the ravages of aging. But a growing body of research suggests that swimming might provide a unique boost to brain health. Regular swimming has been shown to improve memory, cognitive function, immune response, and mood. Swimming may also help repair damage from stress and forge new neural connections in the brain.
Until the 1960s, scientists believed that the number of neurons and synaptic connections in the human brain were finite and that, once damaged, these brain cells could not be replaced. But that idea was debunked years ago as researchers began to see ample evidence for the birth of neurons, or neurogenesis, in adult brains of humans and other animals. Now, there is clear evidence that aerobic exercise can contribute to neurogenesis and play a key role in helping to reverse or repair damage to neurons and their connections in both mammals and fish.
Research shows that one of the ways these changes occur in response to exercise is through increased levels of a protein called brain-derived neurotrophic factor. The neural plasticity — or ability of the brain to change — that this protein stimulates has been shown to boost cognitive function, including learning and memory. Studies have found a strong relationship between concentrations of brain-derived neurotrophic factor circulating in the brain and an increase in the size of the hippocampi, the brain structures responsible for learning and memory. Increased levels of brain-derived neurotrophic factor have also been shown to sharpen cognitive performance and to help reduce anxiety and depression. In contrast, researchers have observed mood disorders in patients with lower concentrations of brain-derived neurotrophic factor.
Aerobic exercise also promotes the release of specific chemical messengers called neurotransmitters (our happy chemicals, or rest and digest hormones). One of these is serotonin, which — when present at increased levels — is known to reduce depression and anxiety and improve mood.
But what’s special about swimming? Researchers don’t yet know what swimming’s secret might be. But they’re getting closer to understanding it. Swimming has long been recognized for its cardiovascular benefits. Because swimming involves all the major muscle groups, the heart has to work hard, which increases blood flow throughout the body. This leads to the creation of new blood vessels, a process called angiogenesis. The greater blood flow can also lead to a large release of endorphins — hormones that act as a natural pain reducer throughout the body. This surge brings about the sense of euphoria that often follows exercise.
Most of the research to understand how swimming affects the brain has been done in rats (a good lab model because of their genetic and anatomic similarity to humans). In one study in rats, swimming was shown to stimulate brain pathways that suppress inflammation in the hippocampi and inhibit apoptosis (cell death). The study also showed that swimming can help support neuron survival and reduce the cognitive impacts of aging. One of the more enticing questions is how, specifically, swimming enhances short- and long-term memory. To pinpoint how long the beneficial effects may last, researchers trained rats to swim for 60 minutes daily for five days per week. The team then tested the rats’ memory by having them swim through a radial arm water maze containing six arms, including one with a hidden platform. Rats got six attempts to swim freely and find the hidden platform. After just seven days of training, researchers saw improvements in both short- and long-term memories, based on a reduction in the errors rats made each day. The researchers suggested that this boost in cognitive function could provide a basis for using swimming to repair learning and memory damage caused by neuropsychiatric diseases in humans e.g. seizures, attention deficit disorders, cognitive deficit disorders, palsies, uncontrolled anger, migraine headaches, addictions, eating disorders, depression, anxiety.
Although the leap from studies in rats to humans is substantial, research in people is producing similar results that suggest a clear cognitive benefit from swimming across all ages. For instance, in one study looking at the impact of swimming on mental acuity in the elderly, researchers concluded that swimmers had improved mental speed and attention compared with non-swimmers.
So, whether it’s your local pool or a bit of wild swimming in a river, lake or at the beach, maybe it’s time to start taking the plunge regularly?!
