The brain, one of the most intricate organs in the human body, comprises a series of networks of neurotransmitters, hormones, and neurotrophins. (source) These complex networks play a crucial role in mediating mental and physical performance.
The brain is made up of three main structures – the cerebrum, cerebellum, and brainstem. Each of these structures has a specific function. The cerebrum, the largest part of the brain, is responsible for numerous cognitive functions including learning, thinking, problem solving, and initiating and controlling movements. The cerebellum rests behind the cerebrum and is responsible for monitoring learned movements and posture. Finally, the brainstem, located at the base of the brain, connects the cerebrum to the rest of the body. (source)
These structures house over a billion nerve cells called neurons that constantly receive and send sensory information. (source) Neurons are not directly connected. Instead, they communicate through organic molecules called neurotransmitters that travel across the space between the two nerve cells called the synapse. While these compounds are the primary influencers of brain activity, neurons are susceptible to other bodily compounds such as hormones and proteins (neurotrophins). (source)
The efficiency of the interplay between these factors and the environment in which they work plays a crucial role in performance. (source, source) Sensory information must be gathered and interpreted. Then, a cognitive and/or physical response must be created and executed. This includes the “creation” of no response at all. This is an extremely intricate process. Optimal levels of neurotransmitters, hormones, neurotrophins, and the compounds that affect the environment in which they work ensure high cognitive performance, which has further implications for physical performance.
Physical performance is extremely reliant on brain chemistry. While the physical brain is relatively contained, it is connected to the body through an extensive peripheral nervous system. This brain-body connection plays a vital role in facilitating coordination and reactions. (source) The brain is constantly receiving sensory information from the body and responding accordingly. Once a response is executed, the brain then receives new information and the cycle continues. For this cycle to work efficiently, the brain must be in a properly balanced state.
Cognitive performance requires efficient communication and synchronization throughout the brain. Key neurotransmitters like dopamine, serotonin, glutamate, and gamma-aminobutyric acid (GABA) facilitate communication between neurons, influencing various aspects of cognitive function. Manipulation of these and other compounds can have resonating effects on multiple functions such as focus, motivation, energy levels, decision-making, and problem-solving abilities. The concentrations of these compounds can also have implications for emotional stability and stress response. (source)
Common experiences associated with brain chemistry are included in the table below:
Prioritize blueberries Oxidative stress and inflammation have been shown to negatively affect brain function. Consuming blueberries supplies the body with antioxidative and anti-inflammatory compounds, helping to support brain function. (source, source) Recommendation Eat at least one cup of blueberries daily.
Resistance Train Resistance exercise has been shown to promote cognitive function by reducing loss of brain tissue and promoting the concentration of neurochemical compounds. (source) Recommendation Follow a structured resistance training program with moderate to heavy loads at least two times a week. The final set of each exercise should be taken within two repetitions of failure.
Supplement with Bacopa monnieri Bacopa monnieri has been shown to work through multiple mechanisms to support cognitive health, via its antioxidative properties, support of choline upregulation, modulation of stress hormones, and many more. (source) Recommendation Supplement with at least 300 mg of Bacopa monnieri daily.
The brain is the control center of the entire body. The following patterns and biomarkers provide insight into factors that influence both cognitive function and physical performance.
Cognitive Strain The brain is influenced by both internal and external stressors that can create an unfavorable environment for cognitive function. This reduces processing efficiencies and hinders physical performance. (source, source)
Dehydroepiandrosterone-sulphate (DHEA-S) is an anabolic hormone with regenerative and adaptive properties that is produced in the adrenal cortex in response to adrenocorticotropic hormone. It is the most abundant steroid hormone in circulation. DHEA-S plays a key role in the production of male and female sex hormones. DHEA-S has been positively associated with cognitive function. (source, source, source, source)
Homocysteine is an amino acid produced in every cell during the metabolism of cysteine and methionine (an essential amino acid). Homocysteine has been shown to negatively affect cognitive function through a variety of mechanisms. It has been shown to induce oxidative stress, protein modification, AMPA and NMDA agonist actions, and it negatively affects astrocytes and cerebrovascular functions. (source, source, source, source)
C-reactive protein is primarily synthesized in the liver in response to inflammation in the body. There are many variables that influence C-reactive protein levels, such as age, weight, lipid levels, and blood pressure. C-reactive protein has been shown to negatively associated with cognitive function. (source, source, source, source)
Vitamin D is a steroid hormone that is essential for the development, growth, and maintenance of a healthy skeleton across the lifespan. Its primary function is to maintain calcium homeostasis. Vitamin D can be synthesized from UVB rays from sunlight or obtained through diet. (source, source) Vitamin D concentrations have been shown to be connected to cognitive function and health making it an important marker for brain chemistry. (source)
