Diabetics, pay attention! This 2-week habit can boost insulin sensitivity & sharpen your brain

Regular exercise strengthens the heart, controls weight, and improves fitness. Now, new research suggests it also boosts brainpower. A study published in Aging Cell reveals that physical activity enhances brain function by improving insulin sensitivity. This discovery could help maintain cognitive health as we age.

How Exercise Boosts Brain Health

Insulin regulates blood sugar but also plays a key role in brain function. It influences memory and thinking. When brain cells resist insulin, cognitive function declines. Scientists now believe exercise improves brain health by enhancing insulin’s effects on neurons.

“We believe exercise may improve cognition and memory by helping insulin act more effectively in the brain,” said Steven Malin, lead author and associate professor at Rutgers University.

Understanding Insulin and Cognitive Function

When we eat carbohydrates, blood sugar levels rise, triggering insulin release. This hormone helps cells absorb sugar for energy. High insulin sensitivity means the body efficiently uses insulin. In prediabetes and type 2 diabetes, insulin sensitivity drops, leading to high blood sugar and cognitive decline.

Insulin also helps neurons communicate, supporting memory and learning. If brain cells become insulin resistant, they may not function properly, increasing the risk of Alzheimer’s disease. Researchers are exploring ways to boost insulin sensitivity, and exercise appears to be a strong solution.

The Role of Neuronal Extracellular Vesicles

The study focused on neuronal extracellular vesicles—tiny sacs released by brain cells. Once considered waste, scientists now see them as vital messengers carrying proteins, including those involved in insulin signaling.

By analyzing these vesicles in blood samples, researchers gain insights into brain health without invasive procedures. They specifically measured a protein called Akt, which regulates insulin response. By tracking Akt levels, they assessed how exercise impacts brain insulin sensitivity.

The Exercise Experiment

Researchers recruited 21 sedentary adults, mostly women, around age 60 with prediabetes. Participants completed 12 cycling sessions over two weeks at moderate-to-high intensity. Before and after the program, they consumed a glucose drink to stimulate insulin production. Blood samples measured changes in brain insulin sensitivity.

Results were striking. After just two weeks, participants showed increased Akt levels in their neuronal vesicles, indicating improved insulin sensitivity. These effects intensified after consuming glucose, suggesting exercise helps brain cells process insulin better during blood sugar spikes.

More Than Just a Brain Boost

Besides cognitive benefits, participants also showed improved blood sugar control and higher overall insulin sensitivity. Some even lost weight. This reinforces that exercise benefits both physical and mental health.

“If insulin is insufficient in the brain, neurons may fail to communicate properly,” Malin explained. “It’s like a game of telephone—at some point, the message gets lost when the brain resists insulin.”

Study Limitations and Takeaway

Though promising, the study had limitations. The sample size was small, mostly female, and lacked a control group. Future research should include larger, diverse populations and longer study periods. Researchers also need to confirm if these biological changes translate into actual cognitive improvements.

Still, the message is clear: Regular exercise can boost brain health. Whether cycling, jogging, swimming, or walking, staying active may be the key to keeping your mind sharp as you age. If you need another reason to move—your brain will thank you!