Neuroplasticity; what is it and how can we harness it?

In recent years, neuroplasticity has captured the attention of scientists, healthcare professionals, and even the general public. But what exactly is neuroplasticity, and why is it so important? This blog post explores the fascinating world of neuroplasticity, how it impacts our brain health, and what we can do to harness its power.  

What is Neuroplasticity?  

Neuroplasticity is the brain’s remarkable ability to reorganise itself by forming new neural connections throughout life. This process allows the brain to adapt to new experiences, learn new information, and recover from injuries. Contrary to the long-held belief that the brain’s structure is fixed after a certain age, we now know that our brains remain dynamic and adaptable well into adulthood.  

The Science Behind Neuroplasticity  

Neuroplasticity occurs at multiple levels, from the cellular level of individual neurons to large-scale cortical remapping.  

There are two main types of neuroplasticity:  

• Structural Plasticity: This involves the physical changes in the brain’s structure, such as the growth of new neurons (neurogenesis) and the strengthening or weakening of synapses (synaptic plasticity). Neurogenesis is particularly prominent in the hippocampus, a region associated with memory and learning. 

• Functional Plasticity: This refers to the brain’s ability to move functions from damaged areas to undamaged areas. For example, after a stroke, other brain parts can often take over the functions of the damaged regions. This is facilitated by the brain’s capacity to form new synaptic connections and reassign neural pathways. 

Mechanisms of Neuroplasticity  

Several mechanisms underlie neuroplasticity:  

• Long-Term Potentiation (LTP) and Long-Term Depression (LTD): These are processes that strengthen (LTP) or weaken (LTD) synaptic connections, crucial for learning and memory. 

• Axonal Sprouting: When neurons are damaged, surviving neurons can sprout new axons to re-establish connections with other neurons.  

• Synaptogenesis: The formation of new synapses between neurons, which facilitates communication and adaptability.  

• Dendritic Arborisation: The growth and branching of dendrites, which increases the surface area for synaptic connections.  

Benefits of Neuroplasticity  

Neuroplasticity is at the core of our ability to learn and adapt. Here are some key benefits:  

• Learning and Memory: Neuroplasticity allows us to acquire new skills and knowledge by forming and strengthening neural connections. Studies have shown that learning new tasks increases synaptic density in relevant brain areas. 

• Recovery from Brain Injuries: The brain can rewire itself to compensate for lost functions, aiding recovery from injuries such as strokes or traumatic brain injuries. Rehabilitation therapies often leverage neuroplasticity to improve outcomes.  

• Adaptation to Change: Whether it’s picking up a new hobby or adjusting to life changes, neuroplasticity helps us adapt and thrive. This adaptability is crucial for coping with aging and neurodegenerative diseases.  

• Mental Health Improvements: Engaging in neuroplasticity-enhancing activities can alleviate symptoms of depression, anxiety, and other mental health conditions. For instance, cognitive-behavioural therapy (CBT) utilises neuroplasticity to rewire negative thought patterns.  

How to Enhance Neuroplasticity 

While neuroplasticity is a natural process, certain activities and lifestyle choices can enhance it: 

• Learning New Skills: Commit to learning something new, such as a musical instrument, a foreign language, or a creative hobby. Dedicate at least 30 minutes each day to this activity. Studies have shown that skill acquisition increases grey matter density in related brain regions. 

• Physical Exercise: Engage in 20-30 minutes of exercise per day, such as walking, running, or cycling, to boost brain-derived neurotrophic factor (BDNF) and support neurogenesis. Regular exercise, especially aerobic activities, increases blood flow to the brain and promotes the growth of new neurons. Exercise-induced neurogenesis in the hippocampus is linked to improved memory and cognitive function. 

• Mindfulness and Meditation: Set aside 10 minutes daily for mindfulness meditation or deep breathing exercises to enhance emotional regulation and reduce stress. Practices like mindfulness meditation can change the brain’s structure and function, enhancing emotional regulation and reducing stress. Functional MRI studies have shown increased cortical thickness in areas associated with attention and sensory processing. 

• Healthy Diet: Incorporate brain-friendly foods into your diet, focusing on omega-3 fatty acids, antioxidants, and whole foods to support cognitive function. A diet rich in antioxidants, healthy fats, and essential nutrients supports brain health and neuroplasticity. Omega-3 fatty acids, found in fish, have been shown to promote synaptic plasticity and cognitive function.  

• Quality Sleep: Establish a consistent sleep schedule, aiming for 7-9 hours of quality sleep each night to facilitate synaptic pruning and memory consolidation. Sleep is crucial for memory consolidation and overall brain function. During sleep, the brain undergoes synaptic pruning and memory consolidation, which is essential for learning and adaptation. 

These methods not only help to enhance neuroplasticity but also promotes overall wellbeing. 

 Principles of Neuroplasticity  

Use It or Lose It: 

• If specific brain regions or functions are not regularly activated through experience or practice, the neural connections associated with those functions weaken or degrade over time, leading to a loss of ability or function.  

• This principle highlights the importance of keeping the brain active and engaged in challenging tasks. 

Use It and Improve It: 

• When an individual actively engages in a specific task or brain function, the corresponding neural pathways are strengthened.  

• Continued practice can lead to measurable improvements in performance.  

• This principle underscores the potential for enhancing brain function through deliberate practice, such as motor skills or cognitive functions. 

Specificity: 

• The nature of the training or experience determines the type of brain plasticity that occurs.  

• For example, practising a musical instrument may enhance auditory processing, while strength training may affect motor skills and muscle coordination.  

• The more closely the training aligns with the desired outcome, the more specific the plastic changes in the brain will be. 

Repetition Matters: 

• Plasticity is more likely to occur when behaviours or tasks are repeated consistently.  

• Repetition strengthens the connections between neurons, making the neural pathways more efficient and stable.  

• For long-term retention and improvement, practice should be consistent and frequent over time. 

Intensity Matters: 

• To induce significant changes in the brain, the level of challenge or intensity in the training must be sufficiently high.  

• Low-intensity tasks may not create enough neural stimulation to cause plasticity, while overly intense or stressful tasks might overwhelm the brain.  

• A balanced intensity, pushing beyond current abilities without causing harm, is optimal for inducing plasticity. 

Time Matters: 

• Brain plasticity does not happen at a uniform rate throughout training.  

• Initial changes may occur quickly, but long-term improvements and changes in brain structure often take time.  

• Different forms of plasticity (e.g., functional vs. structural changes) occur at different points during training.  

Salience Matters: 

• The training must be meaningful or relevant to the individual for plasticity to occur.  

• The brain is more likely to adapt if the activity is perceived as important, interesting, or rewarding.  

• For example, if a person enjoys a particular activity, such as playing a sport, they are more likely to engage in it consistently and achieve positive changes in brain function. 

Age Matters: 

• Brain plasticity is more pronounced in younger individuals, as their brains are more flexible and capable of adapting to new experiences.  

• As people age, the brain becomes less adaptable, and plasticity can become more difficult to induce.  

• However, plasticity is still possible at older ages, but it may require more effort, time, or tailored interventions. 

Transference: 

• Experience in one type of training can transfer and improve performance in related areas.  

• For example, practising balance exercises may also enhance coordination or motor control.  

• The more the training tasks share similarities in neural processes, the more likely the benefits will transfer to other behaviours or skills, even those outside of the immediate training context. 

Interference: 

• New experiences or learning can sometimes interfere with the acquisition of other behaviours, especially when they involve conflicting neural processes.  

• For instance, learning a new motor skill might temporarily disrupt an existing skill.  

• In some cases, too much overlap or competition between different tasks can hinder overall learning, highlighting the need for strategic progression in training programs. 

Conclusion  

Neuroplasticity is a testament to the brain’s incredible resilience and adaptability. By understanding and leveraging this natural ability, we can improve our cognitive functions, recover from setbacks, and enhance our overall well-being. Whether through learning, exercise, or mindful living, each of us has the power to reshape our brains and unlock our full potential.  

References  

• Bliss, T. V. P., & Collingridge, G. L. (1993). A synaptic model of memory: long-term potentiation in the hippocampus. Nature, 361(6407), 31-39.  

• Draganski, B., Gaser, C., Busch, V., Schuierer, G., Bogdahn, U., & May, A. (2004). Changes in grey matter induced by training. Nature, 427(6972), 311-312.  

• Gage, F. H. (2002). Neurogenesis in the adult brain. Journal of Neuroscience, 22(3), 612-613.  

• Gomez-Pinilla, F. (2008). Brain foods: the effects of nutrients on brain function. Nature Reviews Neuroscience, 9(7), 568-578.  

• Lazar, S. W., Kerr, C. E., Wasserman, R. H., Gray, J. R., Greve, D. N., Treadway, M. T., … & Fischl, B. (2005). Meditation experience is associated with increased cortical thickness. NeuroReport, 16(17), 1893-1897.  

• Pascual-Leone, A., Amedi, A., Fregni, F., & Merabet, L. B. (2005). The plastic human brain cortex. Annual Review of Neuroscience, 28, 377-401.  

• Tononi, G., & Cirelli, C. (2014). Sleep and the price of plasticity: from synaptic and cellular homeostasis to memory consolidation and integration. Neuron, 81(1), 12-34.  

• Van Praag, H., Kempermann, G., & Gage, F. H. (1999). Running increases cell proliferation and neurogenesis in the adult mouse dentate gyrus. Nature Neuroscience, 2(3), 266-270.  

 

Written by Alisha Grace-Richards
Exercise Scientist & Allied Health Assistant