Neurogenesis

Neurogenesis refers to the creation of new neurons in the brain. While the majority of these cells are formed during gestation, certain brain regions continue this process after birth and throughout our lives. The concept of adult neurogenesis is now widely accepted as a normal occurrence in healthy brains.

The study of neurogenesis reveals that we can produce neurons that enhance cognitive abilities and memory. This process predominantly takes place in the hippocampus, the area responsible for learning, memory retention, and emotional regulation. Remarkably, even in older age, the brain generates approximately 700 new neurons daily in the hippocampus. Although this number may seem minimal compared to the billions of neurons in the brain, with deliberate effort, we can amplify this production and even recover lost brain functions.

Stimulating neurogenesis could provide protection against Alzheimer's and other forms of dementia, given that the loss of brain cells is a key aspect of these diseases. Furthermore, it can help alleviate and prevent depression, which can lead to hippocampal shrinkage.

Engaging in sustained aerobic activities is one effective way to promote neurogenesis. Endurance exercise boosts levels of brain-derived neurotrophic factor (BDNF), a protein known to stimulate the formation of new neurons. Other enjoyable activities, such as frequent sexual activity and stress-relieving hobbies, also encourage neurogenesis. Conversely, chronic stress hampers this process, making it crucial to incorporate pleasurable activities into our routines. Additionally, brain exercises that introduce unexpected challenges—often referred to as "neurobics"—can further stimulate neurogenesis.

The first video, How to Give Your Brain the Stimulation It Needs, explores various techniques to enhance brain activity and function, providing insights into how to effectively nourish your cognitive health.

Neuroplasticity

Neuroplasticity is the brain's remarkable ability to adapt and reorganize itself in response to experiences. This adaptability manifests at three levels: chemical, structural, and functional.

The initial phase of neuroplastic change is chemical and occurs during the early stages of learning a new skill. This primarily affects short-term memory and improvements in motor abilities. For instance, if you take up woodworking, the initial attempts may feel clumsy as your brain and hands are not yet accustomed to the tools and motions involved.

With practice, these actions become more fluid, reflecting structural changes as neurons establish new connections. This structural neuroplastic change demands greater effort and time, but it yields deeper impacts on long-term memory and motor skills.

Fast forward a year, and your woodworking skills have significantly improved. You no longer rely on tutorial videos; instead, you may even create content to share your knowledge with others. This transformation illustrates functional change, where new brain networks are developed and reinforced through repeated use, leading to lasting improvements that extend beyond conscious effort.

Similar to muscles, our brains strengthen with regular exercise. Research identifies five essential elements for fostering neuroplastic change:

1. Challenge and Novelty: Engaging in new and moderately difficult tasks is crucial for neuroplasticity.
2. Intention: The new skill must hold personal significance; otherwise, the learning process may falter.
3. Specific Attention: Focusing on the task at hand is vital for meaningful improvement.
4. Repetition: Consistent practice is necessary, as occasional efforts will not suffice.
5. Regular Practice: Sustained engagement over time is essential to achieve deeper changes.

To mitigate the risk of dementia, it’s essential to incorporate brain-stimulating activities into our daily lives. Learning new skills, such as woodworking or playing an instrument, is one avenue. However, integrating novel experiences into everyday tasks—like brushing your teeth with your non-dominant hand or changing your daily routes—also encourages brain connectivity.

By consistently substituting habitual behaviors with new and challenging ones, we foster the creation of new neurons and connections. Embrace the power of neurogenesis and neuroplasticity today for a brighter cognitive future!