10 Ways to Improve Brain Plasticity or Neuroplasticity

What is brain plasticity, also known as neuroplasticity, and why is it important? 

Brain plasticity, or neuroplasticity, refers to the brain's ability to change and restructure itself by forming new connections (synapses) between neurons (nerve cells). Neuro pertains to the neurons or nerve cells that are the building blocks of the brain and plasticity to the brain's malleability or pliability. 

This process of strengthening and making new neural pathways accelerates and makes learning more efficient. The bottom line is that it significantly improves brain function!

Until recently, it was thought that brain changes only occurred during infancy and childhood. The brain's structure was believed to be set and permanent by adulthood. 

As early as 1890, psychologist William James, in his book The Principles of Psychology, indicated that the brain was not as inflexible as he previously thought.

He wrote: 

"Organic matter, especially nervous tissue, seems endowed with a very extraordinary degree of plasticity."

Regrettably, James' important theory was not advanced for many years. 

Fortunately for all of us, research has since shown that the brain has the ability to continue to create new neural pathways and change existing ones. This regeneration facilitates learning new information, promotes the ability to adapt to new experiences, and keeps the brain functioning optimally throughout life. The brain can even rewire itself after being damaged. 

This is great news for all of us! 

Today, when we live longer than ever, it is even more important to have our brains function optimally for as long as possible. As long as we learn new things and challenge ourselves, our brains will continue to change and evolve. 

10 Great Ways to Improve Brain Plasticity

1. Challenge yourself. Studies have shown that those who learn a new language, a new computer program, acquire a new hobby, etc., develop better connectivity between different regions of their brains. Any activity that engages you in new ways, makes you think differently, or otherwise challenges you is great for brain plasticity. 

2. Read more. Researchers at Emory University's Center for Neuropolicy have found that reading a novel can produce positive brain changes that last several days.

When we read, the left temporal cortex of the brain is stimulated, strengthening memory and thinking skills. Similarly, the cognitive and emotional involvement that occurs when we read improves and strengthens neural connections.

Additional studies have shown that reading daily can significantly slow down late-life cognitive decline, enabling our brains to remain healthier and function optimally longer.

3. Maintain a proper diet and nourishment. Our brain neurotransmitters require a healthy diet, particularly since they are primarily derived from amino acids.

Studies have also shown that nutrients like omega-3 fatty acids, complex milk lipids, magnesium, and choline increase brain plasticity. While the brain represents only 2 - 4% of body mass, it requires and consumes 20 - 25% of all the energy from food and nutrition. 

4. Get plenty of physical exercise. Here it is again! Exercise is so important for overall excellent health, especially the brain.

Exercise increases brain plasticity – even as little as walking 30 minutes daily! Exercise elevates the levels of brain chemicals that promote the formation of both new brain cells and new neural connections. 

5. Get enough sleep. Recent studies have shown that sleep resets the waking-hour build-up of connectivity in the brain. This process is essential for our brains to remember and learn.

If sleep-deprived, the brain's neurons become overconnected and jumbled with electrical activity, preventing the adequate establishment of new memories. Sleep resets the brain connections critical to memory and learning. 

6. Engage in musical training. Playing music is one of the most demanding cognitive challenges there is. It requires a myriad of exacting actions, including timing, control of pitch, auditory and motor actions, and the ability to produce sound in various ways.

Learning a musical instrument is an excellent way to develop neurological skills. Even listening to music can trigger plastic changes in the brain. 

7. Learn to Meditate. Meditation has some positive effects on the brain's structure. It increases the thickness and strength of the frontal cortex, which typically decreases in size as we age. However, studies show that those who meditate experience less of this reduction. 

8. Travel and explore. Traveling to a new city or country stimulates your brain. It requires you to be alert to new experiences, sights, sounds, smells, and possibly a new language.

It also requires assessing your new surroundings, making new decisions, and planning your time. Traveling is fantastic for growing new brain cells and opening new neural pathways! 

9. Be social and develop stimulating relationships. Numerous studies have shown that social interaction and meaningful, stimulating relationships are paramount for neuroplasticity and brain health.

Meeting new people and interacting with stimulating friends boosts neural development, while shared experiences and social activity encourage our brains to explore new perspectives, attitudes, and emotions.

10. Enjoy a good laugh. Researchers have discovered that laughing involves many brain regions, including those that activate areas critical to learning and comprehension. Unsurprisingly, complex jokes involving paradoxes or surprising punch lines increase brain plasticity.

Additionally, for the brain to be most effective, one must have a positive frame of mind. Laughter certainly enhances such a frame of mind! 

Factors that Prohibit Brain Plasticity:

• Increased levels of cortisol and adrenaline caused by stress impede neuron development 

• Anxiety 

• Untreated depression 

• Obesity 

• Uncontrolled diabetes 

• Sedentary lifestyle, lack of exercise 

• Poor eating habits, malnutrition 

The best thing you can do to improve brain plasticity/neuroplasticity is to continue to learn new things, engage in new experiences, and take good care of your body.

New information and experiences flood your brain with neurotransmitters that include dopamine, serotonin, and BDNF (brain-derived neurotrophic factor), making learning new things much more accessible. We can indeed dramatically improve brain plasticity!