I’m sure you heard of the saying, “You can’t teach an old dog new tricks.” It’s often used to imply that the brain becomes less capable of learning new things (think language or talents) as we age, but I have a feeling the person who coined the phrase didn’t know about the science and essence of neuroplasticity.
Neuroplasticity is the ability of the brain to adapt and learn. Furthermore, despite what the public believes, neuroplasticity is not something that just belongs to newborns or that you abruptly lose one day. Rather, it is a typical brain function and an intriguing cognitive capacity that is just waiting to be molded by your experiences in life.
It is true that as we age, our cognitive abilities alter. However, neuroplasticity makes it possible for you to adapt to these changes and, in the end, support the maintenance of excellent cognitive performance as you age.
Pondering? Continue reading to find out more about neuroplasticity, including lifestyle modifications and essential brain-nutrition techniques like taking supplements.
What exactly is neuroplasticity in psychology?
The brain’s capacity for adaptation is known as neuroplasticity, sometimes known as neural plasticity or brain plasticity. More precisely, it’s “a general term that means that depending on both internal and external stimulation and experiences, the brain continues to change its structure and function throughout your life.”
It could be helpful to dissect the term “neuroplasticity” to completely comprehend its concept. Think about this: The definition of “neuro” is “nerve, brain, or nervous system.” Conversely, the definition of plasticity is “the capacity to conform or be compressed into any shape.”
Naturally, “plasticity” is used metaphorically while discussing neurology, but the idea is present. The ability of your brain, nerves, and nerve cells—the components that govern your thoughts, feelings, and movements—to adapt for general brain function is essentially referred to as plasticity.
Naturally, neuroplasticity is important. That’s actually “thought to be one of the primary mechanisms through which humans adapt,” according to a previous published research review (1).
Neuroplasticity is exemplified by the way people with hearing impairments acquire improved visual skills, such as motion detection and peripheral vision (2). This is because the brain may optimize its overall function to balance various sensations and alter neuronal connections (3).
More generally, “everyday examples of neuroplasticity and evidence of how wonderfully dynamic our brains are include learning a new skill or string of words, remembering the name of a new friend, figuring out directions to arrive at your destination, and creative arts. Types of creative arts include: creating music, dance, visual art, writing, etc.
Have you ever noticed that infants learn more quickly than adults do? All of that can be attributed to neuroplasticity, you guessed it.
Little ones and neuroplasticity
From the months leading up to delivery until early infancy, the brain grows incredibly quickly. For example, a scientific review published in the journal Annals of Nutrition and Metabolism states that the brain’s volume at 2–4 weeks of age is around 36% of that of an adult brain (4). At the age of one year, it makes up roughly 72% of an adult brain; at two years, it makes up 83%.
Neural networks, the connections between nerve cells or neurons, are growing fast throughout these formative years. Because of this, brain plasticity is at an all-time high (5), which facilitates learning new languages and other skills for young children.
Furthermore, the brain and its neural activity are more responsive to the effects of interactions and experiences from the outside world at specific stages of life. These intervals are called “sensitive periods,” and different abilities have distinct sensitive periods at different times of life (6).
The University of Missouri claims that the first three years of life are a sensitive time for general learning and development, which explains why babies pick things up so quickly currently (7).
Little ones are sometimes referred to as “sponges” when it comes to soaking up all the new information around them because this is a prime time for the establishment of brain pathways. But if we want to be lifelong learners and keep our minds fresh throughout our lives, we should most definitely not limit learning abilities to childhood years.
Are adult brains still pliable?
Even though neuroplasticity peaks in early childhood, it is still present in adults. Adult neuroplasticity, on the other hand, is just distinct.
The common belief is that the human brain ceases to develop at the age of five or seven. And while it is true that as people become older, there is a decrease in the formation of new neural connections within the brain, neuroplasticity nevertheless exists.
Similar conclusions are drawn from a review study published in Neural Plasticity, which reports that adult neurogenesis, the production of new nerve cells in adult brains, has been demonstrated over decades of research (8). This is excellent news for neuroplasticity in general since the adult brain’s ability to adjust to a wide range of circumstances is facilitated by those new nerve cells and the synaptic connections that connect them.
As previously mentioned, even though we are unaware of it, neuroplasticity is truly a necessity in our daily lives. Consider all the things you do “autopilot,” such as making grocery store runs. Your brain was once unable to remember the route to this store, but because of neurogenesis and brain plasticity, you can now go to the store without having to deliberate over each step.
The advantages of neuroplasticity
Now, neuroplasticity offers considerably more advantages than only directions. Neuroplasticity is essential for maximizing brain function and maintaining cognitive function throughout the course of a lifetime. This includes critical abilities like mental flexibility, problem-solving, and memory recall.
The benefits don’t end there, though. The composition and functionality of your brain are also related to your physical and mental well-being. This falls under the mental category and covers things like mood and emotional control. A functioning brain is necessary for bodily functions including movement and coordination.
Having said that, neuroplasticity is necessary for “our daily happiness, concentration, and well-being.” The numerous advantages of having a brain that is quick to adapt to new and even difficult stimuli are indescribable. We can consciously foster cognitive flexibility, which in turn directly contributes to our brain span, the years in which our brain is healthy.
Methods for enhancing neuroplasticity
To start with the basics: The best time to maximize neuroplasticity is never too late or too early. Put another way, it is always beneficial to adopt practices that support brain health, regardless of age.
Preserving our brains and promoting new nerve cell connections are the two aspects of this process. Although there isn’t a single strategy that works for everyone, using these tactics can support cognitive lifespan by nourishing and rewiring your brain in a positive, flexible way.
Boost your level of exercise.
In addition to promoting strong bones and muscles, physical activity will facilitate the best possible neuroplasticity. To begin with, physical activity promotes heart health and blood flow to the brain, guaranteeing that it has enough oxygen to function, as stated in a research article published in Frontiers in Psychology (9).
Staying active also increases peripheral brain-derived neurotrophic factor (BDNF), a special substance implicated in memory plasticity and learning (10). Exercise also promotes a healthy metabolism and use of glucose and fats, which are like “food” for the brain.
Take a supplement that supports the brain. Targeted brain health supplements including carefully chosen nootropics can nourish your brain in a similar way to how skin care and hair health can. Seek for premium neuroprotective components that improve cognitive function and have dosages supported by science, such as:
- Resveratrol: Resveratrol is a polyphenol known for its lifespan and neuroprotective qualities. Additionally, it has anti-inflammatory and antioxidant properties, which help to protect mitochondrial function and fight oxidative stress. Clinical studies have demonstrated the beneficial effects of resveratrol on verbal memory and word recall. One study found that a daily resveratrol dosage for six and a half months increased the recollection of words in healthy older individuals (11).
- Citicoline: Every single cell in the body contains this combination bioactive/nutrient/brain substance. This neuronutrient is essential for the brain’s optimal operation because it maintains a constant flow of ATP energy. In one research trial, 500 mg of citicoline taken daily as Cognizin supplements for 12 weeks was linked to better episodic and general memory in older, healthy subjects (12).
- Kanna: Research has demonstrated that the botanical extract of the kanna plant (Sceletium tortuosum) enhances cognitive flexibility. This crucial executive brain function, in its most basic form, is the mental capacity to transition between tasks. In a single scientific research, persons between the ages of 46 and 65 showed increased cognitive flexibility after taking Zembrin supplements for six weeks (13).
Make sleep a priority.
Sleeping well is important for many reasons, not just aesthetic ones. Additionally, adequate sleep is necessary for brain plasticity. The development of dendrites in the brain is significantly influenced by sleep.
The growths at the ends of neurons called dendrites aid in the information transfer between neurons. You can encourage brain plasticity by strengthening the connections between dendrites by obtaining enough sleep.
Engage your mind with puzzles and games.
Engaging in puzzle and game-based learning is a great method to improve mental agility. Put another way, push yourself! Engaging in these kinds of activities is linked to excellent cognitive functions in healthy older persons, per a scholarly review published in Clinics in Geriatric Medicine (14).
Brain games are said to be cognitively stimulating, which means they increase your brain’s neural connections. The most exciting part? In one study, your brain can be trained via a wide range of activities, such as the computer game Super Mario and traditional jigsaw puzzles (15).
Increase the vocabulary you know.
If you’re not interested in learning a new language, consider increasing your vocabulary in the one you already speak. According to a Journal of Neuroscience study, learning new words can cause the brain to become more active within minutes, indicating that the brain can adapt and grow as one’s vocabulary grows (16).
Take up a new language.
According to a Frontiers in Neuroscience paper, brain plasticity can be altered by learning a new language (17). This is since the activity necessitates a variety of cognitive skills, such as rule learning, task switching, sound recognition, and multi-type memory, to mention a few.
Put another way, it’s among the finest approaches for achieving excellent neuroplasticity. It helps that a lot of language-learning apps, such as Duolingo, offer lessons in the shape of games, providing a doubly healthy dose of mental difficulties.
To Wrap Things Up
Embracing neuroplasticity unlocks the secrets to a vibrant mind at any age. Nurture your brain with exercise, quality sleep, supplements, mental challenges, and continuous learning. The journey to a resilient and adaptable mind is a lifelong adventure.
Don’t have time for the full article? Read this!
Embrace neuroplasticity for a vibrant mind at any age! The article explores the science behind brain adaptability and offers practical tips. Learn the basics of neuroplasticity, its importance from infancy to adulthood, and the advantages it provides. Discover methods to enhance neuroplasticity, including exercise, brain-boosting supplements, prioritizing sleep, engaging in mental challenges, and learning new languages. The key takeaway is that nurturing neuroplasticity is a lifelong journey toward a resilient and adaptable mind.
Sources |
- Nurturing the preterm infant brain: leveraging neuroplasticity to improve neurobehavioral outcomes | Pediatric Research (nature.com)
- Frontiers | Enhanced peripheral visual processing in congenitally deaf humans is supported by multiple brain regions, including primary auditory cortex (frontiersin.org)
- Early deafness leads to re-shaping of functional connectivity beyond the auditory cortex | Brain Imaging and Behavior (springer.com)
- Brain Fuel Utilization in the Developing Brain | Annals of Nutrition and Metabolism | Karger Publishers
- Critical period regulation across multiple timescales | PNAS
- Frontiers | Learning, neural plasticity and sensitive periods: implications for language acquisition, music training and transfer across the lifespan (frontiersin.org)
- Nature, Nurture and Early Brain Development | MU Extension (missouri.edu)
- Adult Neuroplasticity: More Than 40 Years of Research (hindawi.com)
- Effects of Physical Exercise on Cognitive Functioning and Wellbeing: Biological and Psychological Benefits – PMC (nih.gov)
- Frontiers | Brain-Derived Neurotrophic Factor: A Key Molecule for Memory in the Healthy and the Pathological Brain (frontiersin.org)
- Effects of Resveratrol on Memory Performance, Hippocampal Functional Connectivity, and Glucose Metabolism in Healthy Older Adults – PMC (nih.gov)
- Home Page: The Journal of Nutrition
- Proof-of-Concept Randomized Controlled Study of Cognition Effects of the Proprietary Extract Sceletium tortuosum (Zembrin) Targeting Phosphodiesterase-4 in Cognitively Healthy Subjects: Implications for Alzheimer’s Dementia – PMC (nih.gov)
- Normal Cognitive Aging – PMC (nih.gov)
- Playing Super Mario induces structural brain plasticity: gray matter changes resulting from training with a commercial video game | Molecular Psychiatry (nature.com)
- Rapid Cortical Plasticity Underlying Novel Word Learning | Journal of Neuroscience (jneurosci.org)
- Frontiers | Effects of Second Language Learning on the Plastic Aging Brain: Functional Connectivity, Cognitive Decline, and Reorganization (frontiersin.org)
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