Neuroscientists used to believe that the brain stops development in adolescence. However, new scientific information yielded from observations on injury recovery shows that the brain is highly malleable and that active learning occurs throughout a person’s lifespan [1].
Neuroplasticity refers to the capacity of brain cells to change in response to factors that are intrinsic or extrinsic [2]. It describes how experiences reorganize neural pathways in the brain. Long-lasting changes in the brain occur when we learn new things or process new information. These changes form part of the neural connections that are known as neuro- or brain plasticity [3].
Why is neuroplasticity important? Knowing that we can influence our brain development positively at all ages and cognitive states is important. It gives us the power to engage our brain at a higher level and encourage neuroplastic change to our benefit [1].
Understanding neuroplasticity can help older adults make changes that may slow cognitive decline and even fight the onset of dementia. This could reduce the global burden of Alzheimer’s disease and related dementias [2].
To understand neuroplasticity more, let’s dive into the neural changes jointly happening in the brain [1]:
- Chemical change happens in the early stages of learning and primarily affects short-term memory or short-term improvement in skill.
- Structural change happens as neurons in the brain change their connections, altering the brain’s structure. It occurs with more time and effort and involves long-term memory and long-term improvement of a skill.
- Functional change happens when entire brain networks change. These altered networks are used over and over, thus becoming activated and more efficient.
To put it simply: when the brain is exercised, it undergoes real physical changes. And the more consistently it is exercised, the stronger and more connected it becomes [2].
So how can you get started using neuroplasticity to fight cognitive decline? The answer is simple: start engaging in activities that develop your mind. When choosing activities, keep the five components of neuroplasticity in mind:
- Intention – the skill should have meaning and importance to you, so you feel rewarded while engaging in it
- Specific attention – practicing will improve the skill and change will occur while focusing on the tasks
- Repetition and intensity – intense repetition is needed to create new connections
- Time – neuroplastic change takes time, as structural and functional changes require time [1].
There are numerous phone games and apps today that claim to strengthen your mind. However, many of them focus on being fun and addictive and becoming comfortable quickly, and don’t include all the five components listed above. The games are not necessarily bad… but sitting alone for hours playing a comfortable game likely isn’t stretching and developing your brain.
Experts typically recommend taking up activities that are truly challenging and require you to learn many new things over time. Here are some things you might consider [1]:
- Learning a new language
- Learning to play a musical instrument
- Actively exploring new parts of your city or country you are unfamiliar with
- Visiting a museum and focusing on learning deeply about its content
- Cooking new recipes and listening to new music
- Trying new things like using your alternative hand in doing tasks or buying groceries in different stores.
- Taking classes on subjects you are interested in but don’t know much about
These activities can be both deeply fulfilling and fun. So, if you’re worried about cognitive decline and are thinking about how you’ll spend your leisure time, try something from the list above. You might find yourself having fun, enjoying meaningful experiences, and exercising your brain all at the same time!
References:
- Megan Call, “Neuroplasticity: How to Use Your Brain’s Malleability to Improve Your Well-being”. August 8, 2019, Accelerate Learning Community, An Initiative of Health University of Utah. Accessed October 9, 2022. https://accelerate.uofuhealth.utah.edu/resilience/neuroplasticity-how-to-use-your-brain-s-malleability-to-improve-your-well-being
- Joyce Shaffer. Neuroplasticity and Clinical Practice: Building Brain Power for Health. Front Psychol. 2016 Jul 26;7:1118. doi: 10.3389/fpsyg.2016.01118. PMID: 27507957; PMCID: PMC4960264. Accessed October 9, 2022. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4960264/
- “Brain Plasticity: What is It?” Accessed October 6, 2022. https://faculty.washington.edu/chudler/plast.html