10 Proven Ways To Grow Your Brain: Neurogenesis And Neuroplasticity.

How to Rewire Your Brain with Neuroplasticity.

Neuroplasticity refers to the brain’s ability to adapt. In other words, it is the ability of the brain to form new connections and pathways and change how its circuits are wired; neurogenesis is the even more amazing ability of the brain to grow new neurons (Bergland, 2017). 

In the past, scientists believed that the brain's development concluded within the initial years of life. However, recent research has unveiled that the brain retains the ability to establish fresh neural connections and generate neurons well into adulthood, a phenomenon known as neuroplasticity and neurogenesis. 

Engaging in either 30 minutes of daily exercise or meditation can stimulate the production of new synapses, while incorporating flavonoid-rich foods like cocoa and blueberries, along with antioxidants found in green tea, can further aid in brain growth.  

Here are ten established methods to foster neurogenesis and neuroplasticity in your brain: 

1. Intermittent Fasting 

This Enhances synaptic adaptation, fosters neuron growth, enhances overall cognitive function, and reduces the likelihood of neurodegenerative disorders. 

Popular methods include: fasting one day per week, for an entire 24-hour period; a 16-hour fast -- having your last meal at 8pm and breaking your fast at lunch (12pm) the next day; the "5-2" model -- five days of regular eating and two days (non-consecutive) of calorie-restricted eating in a week (between 400-600 calories). 

2. Travel 

Travelling exposes your brain to novel stimuli and new environments, opening up new pathways and activity in the brain.  

You don't need to travel across the world to reap these benefits either; taking a weekend road trip to a different city gives your brain the same stimulation. 

3. Use Mnemonic Devices 

Mnemonic devices are a form of memory training that combines visualization, imagery, spatial navigation, and rhythm and melody. Memory training promotes connectivity in your brain's prefrontal parietal network and can slow memory loss with age.   

A popular technique is known as the Method of Loci (MoL). Explained by Scientific American: It involves visualizing a familiar route -- through a building, your home, or your way to work -- and placing items to be remembered at attention-grabbing spots along the way. The more bizarre you make these images, the better you will recall them later. By simply retracing your steps, like a fishing line, you will "pull up" items to the surface. Along with objects, numbers, and names, this method has helped people with depression store happy memories that they can retrieve in times of stress. 

Begin using mnemonic techniques and engage in memory training; start working on remembering names, scriptures, or poems. Here are some mnemonic techniques to get you started. 

4. Learn an Instrument 

Neuroimaging of musicians reveals heightened interconnectivity among brain regions. Neuroscientists posit that musical instrument playing entails a rich, multisensory engagement. The amalgamation of motor actions with distinct sounds and visual patterns contributes to the forging of novel neural circuits. 

If the desire to learn an instrument has lingered, contemplate the potential for brain enhancement as a compelling impetus to embark on your journey. 

5. Non-Dominant Hand Exercises 

Using your non-dominant hand to do simple tasks such as brushing your teeth, texting, or stirring your coffee/tea can help you form new neural pathways. These cognitive exercises, also known as "neurobics," strengthen connectivity between your brain cells. 

Studies have also shown that non-dominant hand activities improves your emotional health and impulse control. Switch hands with simple tasks to give you brain a workout. 

6. Read Fiction 

Emory University conducted a 19-day study, revealing sustained and increased brain connectivity among participants who collectively read a specific novel. Gregory Berns, the researcher, highlighted that the heightened connectivity persisted even outside of active reading. 

Who would have thought?

The area responsible for physical sensations and movement systems exhibited heightened brain activity. Berns expounded on how reading a novel allows one to inhabit the protagonist's perspective, fostering the capacity to transition into alternative mental states – a vital aptitude for navigating intricate social dynamics. Consider incorporating novels into your reading repertoire to reap these additional cognitive advantages. 

7. Expand your Vocabulary 

Learning new words activates the brain's visual and auditory processes (seeing and hearing a word) and memory processing. A small vocabulary is linked with poor cognitive efficiency in children, while an expansive vocabulary is an indicator of student success. 

Learn one new word each day to expand your vocabulary and give your brain a workout. Use apps or online courses to make it fun. 

8. Create Artwork 

This enhances the connectivity of the brain at rest (the “default mode network” or DMN), which can boost introspection, memory, empathy, attention, and focus (see art therapy activities). 

Whether it's creating mosaics, jewelry, pottery, painting, or drawing, the combination of motor and cognitive processing will promote better brain connectivity. Join a local art class; just once a week will help your brain grow. 

9. Dancing 

Few among us would associate dancing with a "process of decision-making," yet this very aspect underpins its brain-boosting effects. This holds particularly true for free-style dancing and dance forms that steer clear of retracing memorized trajectories. 

It reduces the risk of Alzheimer’s and increases neural connectivity. 

10. Sleep 

Research conducted at NYU revealed that sleep significantly contributes to the retention of learning by fostering the development of dendritic spines. These minuscule projections establish connections between brain cells and facilitate the transmission of information through synapses. 

Strive for a sleep duration of 7-8 hours per night. If you encounter challenges in consistently achieving restful sleep, consider adopting a nightly routine, adhering to a consistent bedtime, consuming sleep-promoting herbal tea, or optimizing the darkness of your sleeping environment. 

For references on each of these methods, see Thai Nguyen’s work.

Which of these methods will you begin to practice this week?

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