Neuroplasticity
Davide Ragozzino
Published: 14/03/2024
Exploring the Brain's full potential
The brain is a complex and mysterious organ capable of many wonderful things. It manages to organize our thoughts, actions and acquired information simultaneously without even breaking a single sweat. Scientists all around the world have spent decades trying to figure out how it functions and what exactly it is capable of, observing its reactions to different stimuli and the evolution of its internal activity throughout various processes.
What is Neuroplasticity?
Neuroplasticity is one of the main features of our brains, having a considerable impact on our day-to-day functioning and thinking. It is a fairly new observed phenomenon, with the term first being used in 1948 by Polish Neuroscientist Jerzy Konorski (1). It refers to the ability of the nervous system to reorganize itself when impacted by certain events, such as strong interactions, specific environments, and certain experiences. Our brains go through multiple cellular and molecular changes every time
we try to acquire, process, consolidate, and retrieve information, forming new synapses (the places where neurons connect and communicate with each other and manage most of the learning, memory, and cognitive flexibility) and eliminating old ones that aren’t needed anymore, all in the span of a few milliseconds (2). This dynamic shifting in the brain is also present in animals, especially other mammals, but has been observed more prominently in our human minds (3).
Neuroplasticity isn’t limited to just assimilating and retrieving new information. It is also capable of controlling our ability to adapt and recover from cerebral injuries. The brain can effectively reorganize itself when it is damaged or experiences high levels of trauma for extended periods of time, switching roles with its different parts to compensate for lost functions and partially restore an operational status (4). The gray matter that composes most of our brain also has the ability to change size, shrinking, thickening, and redefining itself to suit the current situation and help repair the brain (5). These special reactions are key to many rehabilitation strategies, taking advantage of this system to recover even from the worst of lesions and return to an almost original state
(1).“Neuroplasticity.” Physiopedia, www.physio-pedia.com/Neuroplasticity.
(2). Puderbaugh, Matt, and Prabhu D. Emmady. “Neuroplasticity.” StatPearls - NCBI Bookshelf, 1 May 2023, www.ncbi.nlm.nih.gov/books/NBK557811.
(3). La Rosa, Chiara, and Luca Bonfanti. “Brain Plasticity in Mammals: An Example for the Role of Comparative Medicine in Neurosciences.” Frontiers in Veterinary Science, vol. 5, 1 Nov. 2018, https://doi.org/10.3389/fvets.2018.00274.
(4). Bennett, Hayley. “Neuroplasticity: A Neurologist Explains How the Brain Recovers From Injury.” BBC Science Focus Magazine, www.sciencefocus.com/the-human-body/can-brain-heal-itself.
(5). “Does the Brain Heal? - Kolmac Integrated Behavioral Health Centers.” Kolmac Integrated Behavioral Health Centers, 30 May 2019, www.kolmac.com/roc-and-doc/does-the-brain-heal.
How can we improve neuroplasticity?
Neuroplasticity is heavily connected to the field of mental
health and well-being, being positively influenced by mindfulness practices, physical activity, and cognitive therapy (as mentioned in the previous section). Neuroplasticity is significantly improved by practicing meditation and yoga, thinking creatively by writing poetry or making art, training our non-dominant hand to perform different tasks, getting the right amount of sleep, taking breaks throughout the day, and exposing ourselves to new environments, among many others things (6). All of these activities facilitate the creation of new bonds between neurons, strengthen already existing synapses, and allow your brain to hold onto more information, reinforcing your memory and physically protecting your mind from damage.
Our brain takes about 20% of our total consumed metabolic energy, making it one of the most energetically costly organs of our body. Eating the right food in the right quantity is one of the best ways to improve neuroplasticity, with certain nutrients such as omega-3 fatty acids, antioxidants, and vitamins significantly boosting your ability to maintain your different brain functions. These nutrients come from fish, vegetables, and fruits, so if you
want to improve the functioning of your brain, eating healthy is a strong and effective way to start (7).
- Constantly learning new skills and keeping your body active can also heavily benefit your neuroplasticity, producing neurotrophic factors while driving more blood to the brain, improving your perception and cognitive functions (8).
- Lastly, having frequent social interactions is the most effective way to train neuroplasticity in your brain, stimulating it to constantly form more connections. Group projects, casual conversations, and activities based on communication all improve the functioning of your mind. On the other hand, prolonged loneliness and social isolation can have the opposite effect, ultimately weakening all of the positive effects neuroplasticity can bring (9).
6.Carol. “7 Neuroplasticity Exercises for Anxiety.” A Cognitive Connection, 19 Jan. 2023, acognitiveconnection.com/neuroplasticity-exercises-for-anxiety.
7. Gomez-Pinilla, Fernando, and Charles Hillman. “The Influence of Exercise on Cognitive Abilities.” Comprehensive Physiology, U.S. National Library of Medicine, Jan. 2013, www.ncbi.nlm.nih.gov/pmc/articles/PMC3951958/.
8.Czyż, Stanisław Henryk. “Neuroplasticity in Motor Learning.” Masaryk University Faculty of Sports Studies | MUNI SPORT, www.fsps.muni.cz/en/articles/neuroplasticity-in-motor-learning.
9. Davidson, Richard J, and Bruce S McEwen. “Social influences on neuroplasticity: stress and interventions to promote well-being.” Nature neuroscience vol. 15,5 689-95. 15 Apr. 2012, doi:10.1038/nn.3093
What negatively impacts neuroplasticity?
10.“Duman, Ronald S. “Neural plasticity: consequences of stress and actions of antidepressant treatment.” Dialogues in clinical neuroscience vol. 6,2 (2004): 157-69. doi:10.31887/DCNS.2004.6.2/rduman
Neuroplasticity can also be negatively affected by different factors. The absence of social interactions isn’t the only thing that worsens neuroplasticity, as chronic stress can also inhibit its effectiveness. While some forms of stress temporarily improve our cognitive abilities, prolonged stress is best avoided entirely (10).
Neuroplasticity is an important aspect of our minds, and it can be trained and improved at every age, with its effects positively impacting our lives in the long run. Keep your mind active and healthy, and you will see firsthand all of the wonderful things it will be able to provide.