Neuroplasticity and Strategies for Boosting the Brain
Does the Brain Grow After Childhood?
In my previous article Dementia and Preserving Cognitive Health I briefly discussed what dementia is and 3 ways to preserve your brain’s health, backed by research.
Today, we are going to explore more ways to keep your brain healthy and young. But what if you are already in decline?
Can these practices restore cognition?
What is Neuroplasticity?
Neuroplasticity is the ability of neural networks in the brain to change through growth and reorganization. New neurons and synapses are formed as a result of a life experiences, learning and environmental influences.
Historically, scientists believed that the brain stopped growing after childhood. But current research shows that the brain can advance throughout our lifespan.
Here are a couple of studies that demonstrate the link between neuroplasticity and an increase in cognition:
- “Learning Changes the Brain” by Draganski et al. (2004): This study focused on structural changes in the brain as a result of learning. The researchers investigated the brains of medical students before and after an intensive three-month learning period for a medical exam. Using MRI scans, they found that the learning experience led to increased gray matter volume in several brain regions associated with memory and learning, including the hippocampus and parietal cortex.
Reference: Draganski, B., et al. (2004). Neuroplasticity: Changes in grey matter induced by training. Nature, 427(6972), 311–312.
- “Plasticity of Gray Matter Volume: The Cellular and Synaptic Plasticity Hypothesis” by May (2011): This review article discusses the relationship between gray matter volume changes and cognitive function. It proposes the “cellular and synaptic plasticity hypothesis,” suggesting that learning and cognitive improvements are associated with changes in synaptic connections and the growth of new neurons.
Reference: May, A. (2011). Experience-dependent structural plasticity in the adult human brain. Trends in Cognitive Sciences, 15(10), 475–482.
These studies demonstrate that learning and cognitive experiences can lead to structural changes in the brain.
That’s Great News!
We don’t have to be neuroscientists or anatomy experts to understand the different areas of the brain and their functions to celebrate knowing brain health can improve.
Now let’s look at other activities one can engage in to increase mental vitality and how to incorporate them into your daily life.
- Writing
Writing is a powerful activity that offers a range of benefits for brain health. Engaging in regular writing exercises, such as journaling or creative writing improves cognitive function. The simple act of writing strengthens memory recall, enhances attention span, and improves problem-solving skills.
Writing also provides an outlet for self-expression. It offers an opportunity for a person to process their emotions. Research has shown that when a person is able to unleash their thoughts and concerns it has a positive effect on mental and physical health. Symptoms of depression decrease and immune function increases.
Reference: Pennebaker, J. W., & Chung, C. K. (2007). Expressive writing, emotional upheavals, and health. In H. S. Friedman (Ed.), Oxford Handbook of Health Psychology (pp. 417–437). Oxford University Press.
How to incorporate writing into your day:
Start by keeping a journal and dedicating a few minutes each day to jot down your thoughts, experiences, or reflections. You can also explore creative writing exercises, such as writing short stories or poems, to unleash your imagination and enhance cognitive function.
2. Exercise
Regular exercise is key to maintaining brain health. Exercise will increase the flow of blood to the brain, delivering more oxygen and nutrients.
Exercise has also been found to stimulate the production of new neurons in the hippocampus, a region of the brain involved in learning and memory.
Did you know, regular exercise has anti-inflammatory and antioxidant effects? This reduces inflammation and oxidative stress in the brain. Both have been linked to cognitive decline and neurodegenerative diseases.
As we age, we tend to become less active. Therefore, it is important to participate in some form of movement.
Reference: Hillman, C. H., Erickson, K. I., & Kramer, A. F. (2008). Be smart, exercise your heart: exercise effects on brain and cognition. Nature Reviews Neuroscience, 9(1), 58–65.
How to incorporate exercise into your day.
Begin with simple activities like walking or stretching for a few minutes each day. Gradually increase the duration and intensity of your exercises as you become more comfortable.
You don’t have to get a gym membership, to exercise. Engage in activities you enjoy, such as dancing, swimming, kayaking or cycling. Make it fun, so it is easier to sustain.
3. Stress Reduction
Effective stress reduction techniques have a profound impact on brain health. Mindfulness practices, such as meditation and deep breathing exercises, can reduce stress levels, improve your attention span, and enhance cognitive flexibility.
Mindfulness has also been associated with reducing anxiety and depression symptoms. A study by Keng et al. (2011) reviewed empirical studies on mindfulness and found positive effects on psychological health, and overall well-being.
Reference: Keng, S. L., Smoski, M. J., & Robins, C. J. (2011). Effects of mindfulness on psychological health: A review of empirical studies. Clinical Psychology Review, 31(6), 1041–1056
How to incorporate meditation into your day:
Set aside a few moments each day to meditate. It is best if you schedule a time. Some people prefer to meditate in the morning, as they find it sets them up for a good day.
Be sure to find a quiet a place where you won’t be disturbed. Turn off your devices.
Make sure you are comfortable. This means comfy clothes, soft surface and the perfect room temperature.
Begin by focusing on your breath, Slowing down the brain chatter. Because our thoughts seem to never end, meditation can be difficult for some. It is important to let those thoughts come and go without judgement.
You might have resistance to meditation because it’s another thing to do. So, start slow. You can set a timer for 5- 10 minutes then gradually increase the time. As you begin to see the benefits, you will want to do it more.
There are also numerous guided meditation apps and online resources available to help you get started. Brainwave Research UK has created a meditation program called InnaPeace, which uses brainwave guidance audio technology to help you easily enter a meditative state. If you have tried and failed with meditation before, InnaPeace makes it possible for everyone to meditate. You can try it for free and see what you think.
I look forward to hearing from some of you brave folks who have taken on new strategies to increase cognition and mental vitality.
Part 3 of this series is Preventing Mental Decline: Top Supplements and Foods Backed by Science to Nourish Your Brain, so stay tuned. In the meantime, take some action, The time is now. Your brain depends on it.
In health and happiness, Thea
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