3 Great Ways to Rewire Your Brain

"Your brain is constantly changing itself. Over the last few decades, a powerful concept has become increasingly popular. This concept is neuroplasticity: an umbrella term for the way our brains change over our lifespans in response to our life experiences.

So what can we do to help flip this switch and promote healthy neuroplasticity?

A number of scientific studies over the last decades have sought to determine how we can leverage lifestyle factors to help our brains to rewire themselves for the better using neuroplasticity. Among the results, there are three major considerations to consider:

1. Moving your body

First, regular physical activity correlates with a lower risk for conditions linked to issues with neuroplasticity, like mood issues and Alzheimer’s disease. Next, physical activity increases the production of a molecule called brain-derived neurotrophic factor (BDNF), which is key to healthy neuroplasticity. Finally, higher fitness correlates with brain imaging findings linked to improvements in healthy neuroplasticity. Any amount of physical activity is good for the brain and body, and research shows potential neuroplasticity benefits linked to aerobic exercise (like jogging/biking), weight lifting, and even yoga. Shooting for 20 minutes of movement at least a few times a week is a great place to start!

2. Stretching your brain

One interesting observation in neuroplasticity research is the connection between brain exercise and improvements in brain function. At a basic level, the idea is that keeping our brains engaged, learning, and exposed to rich new stimuli is thought to promote new connections and wiring in our brains and that this may help protect us against risk for things like cognitive decline. Examples of how to put this into practice range from problem-solving (e.g., crosswords, Wordle, sudoku) to practicing an instrument or a foreign language or trying new things.

3. Minimizing chronic stress and inflammation

Research has revealed that two major lifestyle variables may be at play: chronic stress and chronic inflammation. Each of these influences may suppress brain production of the key neuroplasticity molecule BDNF. Additionally, chronic stress has been linked to imaging findings in brains suggestive of issues related to neuroplasticity. These include shrinkage of the prefrontal cortex and the hippocampus (two structures key to mood and cognition) and a relative expansion of the amygdala (a hub for emotional processing). For stress, finding ways to mitigate excess stress (exercise, nature exposure, mindfulness, working with a mental health practitioner) could prove helpful. Regarding inflammation, choosing a diet like the Mediterranean diet (low in processed foods and added sugars), getting good sleep, engaging in regular physical activity, and avoiding unnecessary exposure to air pollution have all been linked to potential anti-inflammatory effects."

Read the complete article available at Psychology Today!

Reflection:

Which of these ways do you need to work on?

*Me, I definitely need to work on working out more consistently*

#Brain #Stress #Cognition #Research