This publication is in line with the mission of the HIDMCA Foundation to provide the public with comprehensive and reliable information on all topics related to the improvement and prevention of mental health.
“You can influence your thinking and memory much more than you realize or appreciate, and most people haven’t even started trying” – Sanjay Gupta, neurosurgeon
The remarkable ability of the brain to re-organize and re-structure, make new connections and even new neurons has already been proven. I.e. it is plastic and changes throughout life, even in adulthood. This plasticity, or so-called neuroplasticity or neuronal plasticity, plays a key role in the development or deterioration of the brain and in how a person’s personality is shaped.
This complex and multifaceted basic property of the brain can be observed both at the microscopic level in changes in individual neurons and in larger changes such as physical damage, such as falling and hitting the head.
Cellular or neural networks can quickly change and reorganize into different forms depending on the circumstances.
The brain tends to change the most in the first years of life, for example when the immature young brain grows and organizes. Then his neurons quickly drop branches and form synapses. Then, as the brain begins to process sensory information, some of these synapses become stronger and others weaken. Eventually, some unused synapses are completely eliminated, a process known as synaptic pruning, which leaves behind effective networks of neural connections.
Other forms of neuroplasticity act by almost the same mechanism, but in different circumstances and sometimes only to a limited extent. For example, the loss of one of the human senses changes the balance of sensory activity received by the brain. Or the brain’s attempts to compensate for lost activity in severe physical damage.
These brain mechanisms – adjustments in the strength or number of synapses between neurons – work in all of these situations. Sometimes this happens naturally – during the enhancement of sensory information through experiences such as learning and memory. This can lead to positive or negative reorganization. Other times, behavioural techniques or brain-machine interfaces can be used to apply the power of neuroplasticity for therapeutic purposes. In some cases, such as recovery from stroke, natural neurogenesis in adults may also play a role. Studies show that Alzheimer’s disease in particular is associated with a marked decline in neurogenesis.
Neuroplasticity is divided into two main types:
- Functional plasticity – The ability of the brain to move functions from a damaged area of the brain to other undamaged areas.
- Structural plasticity – The ability of the brain to actually change its physical structure as a result of learning.
All that has been said so far means that we can “cultivate” new connections and perhaps even new brain cells, keeping our minds and bodies stimulated. Few efforts to improve cognitive function (cognition) have disproportionately large positive results.
Exercises for the brain
Learn new things and improve additional skills. This will keep your mind engaged and facing new challenges, which can build new neural connections and improve your cognitive function.
An excellent method for expanding mental activity is learning a new language. This will make your mind work in an unusual way and help you see the world around you from a new perspective.
Any activity new to you, whether it’s photography, dancing, painting or martial arts, will keep your mind sharp.
Play board games with your children, grandchildren or friends. Change games often and try new ones. Not only can they help you increase and improve your cognitive abilities, so you will stay socially active, which will also support brain health.
Cultivate curiosity and interest. This is the first step to a more creative life. Awaken your interest in things for their own sake. Do not accept them as they are. Question everything critically, question even what seems obvious.
Deliberately look for new information and different things. Follow your impulse if something arouses your interest. Unsurprisingly, life becomes a routine, so surprise yourself every day with the diversity of the world. Your brain builds new and more diverse connections every time it encounters something unknown or difficult to understand.
Read. As you read, your brain processes a large amount of information about characters, places, storylines and a variety of details. Reading requires concentration, neurological effort and intellectual activity. In addition to engaging your brain, this supposedly passive activity also develops your imagination and allows you to explore new and different ideas, perspectives and beliefs.
Logic games and puzzles. There are a wide variety of games designed to keep your brain healthy and in shape. Look around, experiment and find what works for you. All kinds of crossword puzzles, Sudoku, puzzles or math problems have a powerful effect on cognitive abilities, as they combine logic, concentration and memory.
Activate your senses. Try to connect new information with your five senses to help you absorb and retain it. Associate any idea or fact with taste, smell, image or other sensory sensation. The more multisensory you can do it, the longer it will stay in your memory.
Food for the brain
Keeping an active and healthy body is important if you want a healthy brain. Moreover, life will face us with some challenges (e.g. stroke), which can affect the ability of the brain to function normally, and these challenges are related to how you eat, how obese you are, or if you do not exercise sport.
Do sports regularly
Exercise has many known health benefits, but what few of us realize is that regular physical activity is as important to mental health as it is to the body. Numerous studies show that people who are physically active are less likely to experience a decline in mental function and have a lower risk of developing Alzheimer’s disease. Inactivity is perhaps the most significant risk factor for dementia, while keeping fit can help prevent it.
We believe that these benefits are the result of increased blood flow to your brain during exercise. Exercise stimulates growth factors that promote nerve cell function and growth. At the same time, it counteracts the natural reduction of brain connections. Increased heart rate releases a powerful combination of hormones important for improving mood, relieving stress and increasing concentration.
That is why moderate cardio activity 2 – 3 times a week is preferable to lifting weights, although it will shape your muscles big.
Eat well.
Be guided by the maxim: “What is good for the heart is good for the brain.” There is so much conflicting information about diets and supplements that it can be difficult to sift the wheat from the chaff. Stick to a diet similar to the one in the Mediterranean – rich in vegetables, fruits, beans, whole grains, fish, poultry and olive oil. If you find it difficult to stick to it, follow these simple rules:
- Stay away from refined sugar.
- Drink more water.
- Get omega-3 fatty acids from food sources such as nuts and fish – they are important for brain development and help regulate mood and concentration.
- Eat fruits and vegetables. The darker the fruit or vegetable, the higher the content of antioxidants that protect the brain from degeneration.
- Reduce portions.
- Plan your menu in advance so that you do not resort to junk food when you are hungry.
Quality sleep. Apart from being a chance for your body to rest, sleep is extremely important for good brain function. It clears the brain of debris and repairs the damage caused by everyday life. Most adults need seven to nine hours each night to reach their cognitive peak. This helps them concentrate and keep them alert, but also prevents the loss of gray matter over time.
Quit smoking. Researchers have found evidence that smoking impairs cognitive function and may even reduce the size of the hippocampus (the part responsible for long-term memory) in your brain. Smoking increases the risk of heart disease, stroke, dementia and Alzheimer’s disease. Yes, we know this is extremely difficult, but it can really help your brain stay sharp and healthy. And not just him, but almost every important organ in the body.
Meditate. Meditation calms your mind and body, helping to reduce anxiety and distracting thoughts. This anxiety and these distracting thoughts get in the way of your brain, just as adware and unnecessary background processes prevent your computer from reaching its optimum performance.
Healthy life, healthy brain
Every day a new health threat “rises around the corner”. Sugar, fats, air pollutants, stress, etc. – Everything is a threat to your health. It is difficult to follow all the recommendations. The truth is that a number of different things can help slow cognitive decline, impairment or dementia. Observe yourself and help your brain to be always in shape and “ready to shoot”, regardless of your age.
Sources:
1) Britannica.com – Neuroplasticity
2) Verywellmind.com – How Experience Changes Brain Plasticity
3) Wikihow.com – How to Improve Mind Power
4) Greatergood.berkeley.edu – Five Ways to Keep Your Brain Healthy as You Age
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