Nutrition and exercise: a study reveals their synergistic effects on the brain

Diet and physical activity: a potential synergy for brain health

The brain is sensitive to several lifestyle factors, such as diet and physical activity.

These two factors influence certain shared mechanisms involved in brain health, notably low-grade inflammation, the gut-brain axis, and the regulation of factors linked to brain plasticity, including BDNF.

However, they do not act in the same way:

• Diet provides nutrients and bioactive compounds (omega-3, polyphenols, fibre), which interact with various systems in the body.
• Physical activity, on the other hand, influences metabolism, blood circulation and certain signals involved in brain function.

A recent study highlights that combining the two could have a complementary effect on these mechanisms (1).

Together, a balanced diet and regular physical activity could thus help create an environment conducive to cognitive function and brain plasticity.

Nutrition and exercise: what links exist with cognitive function and neuroplasticity

This interaction is based on several biological mechanisms, at the intersection of nutrition, physical activity and brain function.

The gut microbiota, at the heart of the interaction between diet and physical activity

The gut microbiota refers to the collection of microorganisms that naturally inhabit our gut.

It plays an important role in many bodily functions, including communication with the brain. This system of interaction between the digestive and nervous systems is known as the gut-brain axis.

Diet is one of the main factors influencing the balance of the microbiota:

• Dietary fibre, found in vegetables, pulses and whole grains, serves as ‘food’ for gut bacteria and contributes to their diversity.
• Polyphenols, found for example in red berries, cocoa and green tea, can also influence the composition of the microbiota.
• Fermented foods, such as yoghurt or sauerkraut, provide microorganisms that interact with the microbiota already present.

Physical activity also appears to be associated with a more diverse microbiota. Several studies suggest that regular exercise may help maintain a favourable microbial balance (2–4).

The microbiota also produces various substances capable of interacting with the body via immune, nervous or hormonal pathways. These mechanisms are thought to play a role in the gut-brain axis.

A varied diet, rich in plant-based foods and fibre, combined with regular physical activity, thus provides a sound foundation for supporting the balance of the microbiota.

Probiotic supplementation is also an option: when taken in adequate amounts, these live microorganisms can influence the balance of the gut microbiota.

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Microbiota metabolites: a functional link with the brain

The gut microbiota does more than just reside in the gut: it also produces various substances during the fermentation of dietary fibre.

These include short-chain fatty acids (SCFAs), such as butyrate, acetate and propionate.

These compounds are being studied for their role in gut balance. In particular, they help maintain the integrity of the intestinal barrier and regulate certain immune responses, thereby helping to limit low-grade inflammation.

However, this inflammatory context can influence several parameters related to brain health. SCFAs may also play a role in communication between the gut and the brain via the gut-brain axis (5-6).

Diet plays a key role here: it is fermentable fibre that serves as ‘fuel’ for gut bacteria to produce these metabolites.

These are found in particular in garlic, onions, leeks, oats and bananas.

Adopting a diet rich in plant-based fibre is therefore an important way to support these mechanisms.

A prebiotic fibre supplement may also be considered to complement the diet.

Some supplements also contain short-chain fatty acids, such as butyrate, which has been studied for its role in gut balance.

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Physical activity and BDNF stimulation

Physical activity influences several mechanisms involved in brain function, including BDNF (Brain-Derived Neurotrophic Factor).

This protein contributes to brain plasticity, i.e. the brain’s ability to adapt, create new connections between neurons and support certain processes related to memory and learning.

Several studies show that regular physical activity, particularly endurance exercise (brisk walking, cycling or swimming), may be associated with an increase in BDNF (7). Strength training may also contribute to this effect, via various adaptations in the body.

These mechanisms may explain why exercise is often associated with improved performance in certain cognitive functions, such as attention or memory (8).

And the intensity does not necessarily need to be high: moderate but regular exercise already appears to be associated with measurable effects in several studies.

Certain nutrients are also being studied for their role in brain function: DHA, an omega-3 fatty acid, for example, helps maintain normal brain function.

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Magnesium, meanwhile, contributes to the normal functioning of the nervous system: certain forms, such as magnesium L-threonate, are being researched for their interaction with brain functions (9).

Discover Magnesium L-Threonate, a specific form of magnesium studied for its interaction with neural functions.

Combining regular physical activity with appropriate nutritional intake is therefore a coherent strategy for supporting the mechanisms involved in brain plasticity.

Low-grade inflammation and neuroinflammation: a common mechanism

Low-grade inflammation refers to a subtle but persistent inflammatory state in the body.

When it persists over time, it can affect various biological systems, including the brain: this is referred to as neuroinflammation.

Diet and physical activity appear to be two complementary levers that can influence this inflammatory balance.

Certain nutrients, such as omega-3 fatty acids or polyphenols, are being studied for their interaction with mechanisms involved in the inflammatory response.

Polyphenols found in red berries, green tea or certain spices, such as turmeric, are in particular the subject of extensive research for their role in mechanisms linked to oxidative stress (10).

Discover Resveratrol, a polyphenol found particularly in grapes and studied for its interactions with certain cellular pathways.

Regular physical activity is also associated with a modulation of certain inflammatory markers, particularly when practised moderately and consistently (11).

Combined with physical exercise, a varied diet rich in minimally processed and plant-based foods (whilst limiting ultra-processed products and excess sugars) provides a favourable framework for supporting brain health.

Finally, certain compounds are being researched for their interaction with pathways involved in inflammatory signalling, such as palmitoylethanolamide, a bioactive lipid (12-13).

Discover PEA, a palmitoylethanolamide dietary supplement studied for its potential interaction with certain mechanisms involved in the inflammatory response.

Antioxidant carotenoids, such as astaxanthin, are being studied for their ability to interact with cell membranes, including those in the nervous system.

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Nutrients directly involved in the structure of neurons

Beyond mechanisms linked to the microbiota, inflammation or BDNF, certain nutrients are being studied for their more direct role in the structure of nerve cells.

Among them are phospholipids. These compounds are major components of cell membranes, particularly in neurons. These membranes play an essential role in communication between brain cells.

Phosphatidylserine, a phospholipid naturally present in the body, is particularly concentrated in the membranes of nerve cells.

It is being studied for its role in neuronal function and in certain processes related to memory and cognition.

As part of a holistic nutritional approach, the intake of certain phospholipids may therefore be considered to contribute to the balance of neuronal membranes.

Discover PS 100, a dietary supplement containing phosphatidylserine, a lipid component of brain cell membranes.