The Pillars of Brain Health: Neuroplasticity

Early childhood is a time of accelerated learning and neurological development. As infants and toddlers, brain development happens exponentially: We form more than a million new neural connections every second. By age six, the brain is almost fully grown – it reaches about 90% of its adult volume. In our 30s and 40s, the brain starts to shrink. The rate of shrinking speeds up around age 60, which is when normal cognitive decline associated with aging can kick in. 

But the brain never stops changing in response to learning. Neuroplasticity – the ability of the brain to form new connections and pathways – can occur throughout our lives. Learning a new language is easier for a child than an adult because of a young brain’s heightened plasticity, but an older brain is still up to the challenge. Positive outcomes in neuroplasticity have been found to impact mood, cognitive function, motor function, and even creativity.  

When learning a physical task (how to ride a bike) or recalling a memory (where you had your first kiss), groups of neurons – a.k.a neural network – will establish an organized structure and strengthen their unique connections. The more a neural network is accessed, the stronger the network’s connections become and the easier it is to access a memory and complete a physical task. As neurobiologists like to say, “Neurons that fire together, wire together.”

Learning new things is good for the brain. Stimulating neuroplasticity has been shown to proactively protect the brain against injury and age-related decline. 

The easiest way to stimulate neuroplasticity is to adopt a beginner’s mindset and try something you’ve never done before: Learn a new language or instrument; explore a new city; try a new cooking technique; or master a dance routine. The goal is to give your brain new material to master. Exercise has also been shown to improve functional aspects related to neuroplasticity; bonus points if you’re learning something that makes you sweat.

Just as neuroplasticity promotes overall brain health, decreased neuroplasticity may contribute to things like depression, cognitive decline, and other neurodegenerative diseases. Prolonged periods of stress and anxiety have been found to have negative effects on neuroplasticity in adulthood; as with all things related to the brain, our overall health and wellness is tied to its well-being, and vice versa. 

Neuroplasticity can also be influenced by diet. Certain polyphenols have been found to directly modulate cellular pathways related to synaptic growth and remodeling, possibly through increasing levels of brain derived neurotrophic factor (BDNF), a protein that has a special role in increasing brain plasticity, itself. 

Neuroplasticity was long considered diminished in the adult brain, but our brains can continue to modify, change, and adapt as we age. Learning new things is essential to staying sharp.