Ways to Improve your Neuroplasticity and Maximize Your Cognitive Potential
Our brains are truly incredible organs with seemingly endless capabilities and, according to researchers, remain plastic for the entire durations of our lives. Neural plasticity is the concept that refers to the brain’s ability to reorganize itself by forming new connections between brain cells. It is a process that takes place in the brain all throughout our lifespans and helps us learn new things for as long as we live. However, the expression “use it or lose it” also definitely applies to the brain. Just as our bodies need regular physical exercises to stay in shape, our brains need to stay active in order to function smoothly and effectively.
What are some ways to keep your brain sharp?
1. Learn a new language
According to scientific research, learning new languages is important for preventing brain disorders associated with aging, such as Alzheimer’s disease. Learning languages equates to brain workouts, and helps to reorganize and consolidate important neural networks, such as the ones used for “executive control functions,” including reasoning and planning. Since these are the brain regions that are first to suffer loss of function during the onset of disease processes related to aging, learning languages is an effective way to age-proof your brain.
2. Try new things
Exposing your brain to novelty is one of the best ways to keep your brain active and healthy. According to scientific research, new experiences trigger the release of the neurotransmitter (chemical messenger) dopamine in the brain. This chemical makes us feel good and plays an important role in helping us feel motivated. Interestingly, the same study also revealed that exposure to novelty helps us in learning and information processing.
3. Read as much as possible
Reading can be an excellent workout for your brain. Reading books, magazines and news articles helps to exercise the regions of the brain responsible for language processing. Recently, neuroscientists have revealed that reading a novel can do wonders for your brain. Specifically, the scientists used brain imaging techniques to show that that reading a novel improves brain function simultaneously on many levels. The researchers found that reading a novel increased readers’ brain connectivity, and improved their ability to take on the perspective of a different person. Reading is also a great way to stay sharp throughout life and to prevent aging-related memory loss.
4. Stay curious
Learning is a very important process for the brain that not only “updates” existing neural networks, but also creates new ones. A study by researchers at University of California has shown that curiosity helps to prepare the brain for learning and long-term memory storage. Therefore, piquing your own curiosity not only makes things more interesting, but can also help you learn and better retain information.
5. Get enough sleep
Research studies show us that sleep deprivation negatively impacts our attention span and memory. Lack of sleep not only negatively affects our memory recall, but also prevents memory consolidation — our ability to make new memories. During sleep, the waste and metabolic products are eliminated from the brain and brain connections are remodelled and modified.
6. Exercise regularly
Getting enough exercise is very important for maintaining cognitive function. Studies have demonstrated that exercise increases the production of new brain cells in a region of the brain called the hippocampus, which is important in learning and memory. In addition to making our bodies healthier, regular aerobic exercise also boosts our memory function and thinking skills.
7. Meditate
Brain atrophy is the phenomenon of losing brain cells as we get old, and is considered a normal part of the aging process. Unfortunately, these structural losses also translate into functional impairments and cognitive decline. However, a new research study discovered that brains of long-term meditators had significantly more grey matter volume (i.e. more brain cells) than the brains of non-meditators.
8. Stay hydrated
Adequate hydration is necessary for optimal brain functioning. According to new research, even slight dehydration can decrease cognitive function. Being dehydrated just for two hours impairs cognitive performance in tasks that require attention, psychomotor and immediate memory skills, as well as accurate assessment of the physical state.
9. Manage your stress levels
Chronic stress can have detrimental consequences for brain health and function, and new research shows that stress can
