It’s too easy to blame age when we realize it gets harder to remember things, we start to lack creativity, we struggle to cope with new situations, get uneasy when the unexpected happens or feeling caught in stagnant routines. Maybe, our brain needs some training.
People following some easy daily routines can expect to see significant improvements after just 4 – 6 weeks. Go for it!
The term Neuroplasticity stands for the ability of the brain to reorganize itself by forming new neural connections – throughout life.
Obviously, the brain is not a muscle, but activities to promote neuroplasticity are good exercises to stay mentally fit. Structural Neuroplasticity is changing the physical structure of our brain as a result of learning. There is another form, called Functional Neuroplasticity, which is the brain moving functions from a damaged area to another (mostly after brain injuries like stroke, brain aneurysm, mechanical brain damage).
Strengthening our Structural Neuroplasticity results in higher chances to keep your cognitive functions (memory, attention, processing speed), increases chances to learn new skills, supports mental flexibility and mental strength to cope with new situations and reduces symptoms of anxiety or depression; plus there are better chances of recovery and rehabilitation from strokes or traumatic brain injuries, and positive impact on pain management, specifically chronic pain.
It’s never too late to start practicing. Consistency is key, repetition is essential to nourish and build neural connections.
How to Boost Neuroplasticity?
Stimulate your brain: try learning a new language, start playing an instrument, travel and explore new places, create art and other creative pursuits, or just read a book.
Get enough sleep: you can improve your sleep by practicing good sleep hygiene. This includes developing a consistent sleep schedule and creating an environment that ensures good sleep.
Play: games aren’t just for kids. Studies show that playing board, card, video, and other games can improve your brain’s neuroplasticity.
Exercise regularly: the U.S. Department of Health and Human Services recommends getting at least 150 minutes of moderate-intensity cardio exercises (walking, dancing, swimming, or cycling) per week and at least two days of strength training exercises (lifting weights or doing bodyweight exercises).
Practice mindfulness: mindfulness involves focusing on the present moment without ruminating over the past or contemplating the future. Awareness of the sights, sounds, and sensations around you is key. Cultivating and practicing mindfulness can foster the brain’s neuroplasticity.
Easy Daily Routines
Every activity that gets your heart rate up increases the blood flow into your brain (consult your doctor to find out what is safe for you).
– Power walking
– Strength training
– Balance training
– Flexibility training
Dual tasking, i.e. do one activity (preferably a physical combined with a mental one)
– Walking while listening to a podcast
– Doing trivia while on a stationary bike
– Water aerobics while counting from 100 backwards by 2s, then 3s
Change your daily routines
– Brush your teeth or comb your hair with the non-dominant hand
– Take new walking routes
– Cook a new recipe
– Listen to a music of a genre you normally don’t choose
Neuroplasticity is not some miracle cure or a promise of certainty for success. It is the realization that our brain can still learn through reflection, practice, and feedback.