Neurogenesis
MAKE NEW BRAIN CELLS AT ANY AGE!
I have some great news for you. Did you know that you can make new neurons (brain cells) throughout your entire life? This fact has many exciting implications that can benefit every one of us.
Let’s start at the beginning. Until recently, scientists and researchers thought a person had the largest number of brain cells during childhood. The belief was that children had the most brain potential and what they did not use would be pruned away. The old saying was “use it or lose it.” Now, however, due to new brain imaging technologies, we know otherwise. You can make new brain cells as long as you live, even if you live to be 100 years old! The scientific and medical term for the process of making new brain cells is called “neurogenesis.”
So what does this mean to you? And how do you encourage the production of new brain cells? Theoretically, as long as you live, your brain can actually get better and you can improve your brain. With the right conditions, a week from now, and a month from now, your brain can improve in function and physically be healthier than it is today.
The process of neurogenesis can be likened to nurturing a plant. Imagine a new brain cell much like a seed sprouting and emerging from the soil in a garden. If not given the right conditions, such as water, sunlight and nutrients, the new sprout will die.
Similarly, there are two main components to neurogenesis. The first step is physical exercise. Research has shown that exercise starts the process (or in the plant analogy, gets the seed to sprout.) Currently, researchers are trying to determine exactly how much and what kind of exercise one needs to start the process of neurogenesis. So far, the studies indicate that you don’t have to train for a marathon. Even walking three times a week is sufficient for this purpose. It also seems to be beneficial to do some strength training. Yoga, Tai Chi and similar activities also appear to be valuable.
The second step to encourage the growth of new brain cells is to cognitively challenge yourself. The brain is so marvelous and efficient, that if new brain cells are not needed, they will not grow to become full-fledged mature brain cells. Put another way, the new sprout must be given the right conditions to grow and mature.
To cognitively challenge your brain, you can include such things as Sudoku, crosswords puzzles and computer programs such as Luminosity. However, research shows that if that is all you do, you merely get good at that particular skill.
A better idea is to mentally or cognitively challenge yourself in all sorts of ways. Think of it as a lifestyle. If the activity is enjoyable and involves other people, that seems to be even better. Take a new class in a subject you are interested in. This can be formal learning such as something through the university or a community program. Try a new hobby, read, and better yet meet with people to talk about what you are reading, learn a new type of technology, or even take a different route when you go for a walk or are driving home. Brush your teeth with your non-dominant hand.
Even having a conversation with someone can be mentally stimulating, since talking with another person involves many parts of the brain. Language is more than just talking; it involves the senses of seeing and hearing, the interpreting of body language and other non-verbal cues, as well as abstract and new ideas. Go out of your way to meet new people and your brain will benefit. Do anything that tells your brain that you are still interested in learning and being mentally sharp and your brain will get the message to keep making new neurons.
So it is really fairly simple. Physically exercise at least three times a week and then cognitively challenge yourself. Oh, there is a bit more to it, such as diet and sleep and using stress to your advantage, but if you do the first two steps, you are already well on your way to making new brain cells (neurogenesis) and enhancing your brain.
Enjoy the process of gaining a new and improved brain!
Holly Bardutz has a Master’s Degree in Linguistics and a PhD in Human Development.
