Thanks to neuroplasticity, it is possible for the brain to change and learn. And contrary to popular belief, neuroplasticity isn’t something that infants have a monopoly on or that you suddenly lose one day. Instead, it’s normal brain function and a fascinating cognitive ability, waiting to be shaped by your life experiences. Curious? Read on to learn about neuroplasticity, plus how to exercise it through lifestyle changes and key brain nutrition strategies, including supplements. Of course, when talking about neurology, “plasticity” is used in a metaphorical way (i.e., your brain isn’t actually being molded into a specific shape!), but the concept is there. Essentially, plasticity refers to how well your brain, nerves, and nerve cells—the structures that control how you think, feel, and move—can change in the name of overall brain function. As you can imagine, neuroplasticity is important AF. In fact, it’s “thought to be one of the primary mechanisms through which humans adapt,” according to a 2018 research review article1. One very specific example of neuroplasticity is how folks with hearing challenges develop enhanced visual abilities2, including peripheral vision and motion detection. This is due to the brain’s capability to reshape neural connections3 and maximize its overall function to balance certain senses. More broadly, “learning a new skill or string of words, recalling a new friend’s name, working out directions to arrive at your destination, and creative arts (creating music, dance, visual art, writing, etc.) are everyday examples of neuroplasticity and evidence of how wonderfully dynamic our brains are,” shares Ashley Jordan Ferira, Ph.D., RDN, mbg’s vice president of scientific affairs. The brain grows extremely fast from the months before birth to early childhood. Case in point: According to a 2019 scientific review4 from the journal Annals of Nutrition and Metabolism, between 2 and 4 weeks old, the brain is about 36% of the volume of an adult brain. By 1 year old, it’s grown to about 72% of an adult brain; by 2 years old, it’s 83%. During these early years, neuronal networks (i.e., the connections between nerve cells, aka neurons) are rapidly developing. Thus, brain plasticity is at an all-time high, making it easier for little ones to learn things like new languages. What’s more, during certain times of life, the brain and its neural activity are more sensitive to the impact of external interactions and experiences. These time frames are known as “sensitive periods5,” and throughout life, there are multiple sensitive periods for different skills. According to the University of Missouri, birth through age 3 is a sensitive period for overall learning and development, which explains why babies pick things up so quickly during the first few years of life. “This ripe period for laying down neural pathways is why little ones are often referred to as ‘sponges’ when it comes to soaking up all the new information around them,” Ferira shares, adding, “but we should definitely not silo learning abilities to the pediatric years, at least, not if you want to be a lifelong learner and sharpen your mind throughout your life.” “It’s a general misconception that the human brain stops developing after the age of 5 or 7,” Mushtaq explains. And while it’s accurate that the number of new brain connections between neurons slows down in adulthood, neuroplasticity is still present, she confirms. A 2014 review article in Neural Plasticity echoes similar sentiments, stating decades of research have found adult neurogenesis, or the creation of new nerve cells in adult brains, does exist. This is stellar news for overall neuroplasticity, because those new nerve cells—and the synapse connections between them—are precisely what helps the adult brain adapt to myriad situations. As alluded to before, we actually rely on neuroplasticity in everyday life, even if we don’t realize it. Think about the things you do on “autopilot,” like driving to the supermarket. Once upon a time, your brain didn’t know the directions to this specific store, but thanks to neurogenesis and brain malleability, you can now head to the store without consciously thinking about every step. But the perks don’t stop there. Mushtaq explains your mental and physical health is also tied to the structure and function of your brain. In the mental department, this includes aspects like mood and emotional regulation. Physically, things like movement and coordination rely on a healthy brain. All that being said, neuroplasticity is essential for “our day-to-day well-being, ability to focus, and happiness,” says Mushtaq. “The myriad benefits of an agile brain that is flexible to novel and even challenging inputs simply cannot be understated. We can intentionally nourish cognitive flexibility, and in turn, this flex feeds directly into healthy brain years, our brain span,” adds Ferira. According to Mushtaq, this is a two-part process: preserving our brains and fostering new nerve cell connections. And while there’s no one-size-fits-all approach, adopting the following strategies can help nurture and rewire your brain (in a good, flexing way) and promote cognitive longevity. Keeping active also boosts levels of peripheral BDNF (brain-derived neurotrophic factor10), a unique compound involved in learning and memory plasticity. Additionally, exercise supports efficient metabolism and utilization of lipids and glucose, aka “food” for the brain. Specifically, brain games are considered to be mentally engaging, meaning they stimulate the neuronal connections in your brain. The best part? A wide variety of activities can train your brain, from classic jigsaw puzzles to the video game Super Mario12 (yes, really!). “Dendrites are the growths at the end of neurons that help transmit information from one neuron to the next,” Mushtaq explains. By getting enough sleep (here’s how to find your ideal sleep time, by the way), you’ll be able to strengthen the connections between dendrites, which promotes brain plasticity. In other words, it’s one of the best things you can do for top-notch neuroplasticity. It doesn’t hurt that many language-learning platforms, like Duolingo, present lessons in the form of games, offering a doubly beneficial set of challenges for brain health. As for nourishing your noggin and promoting neuroplasticity in a targeted way daily? You’ll want to focus on neuronutrients and bioactives with science backing for cognitive flexibility and performance, like kanna, resveratrol, and citicoline.* You can find this trio of powerhouse active ingredients in mbg’s brain guard+, a scientifically advanced nootropic formula designed to provide comprehensive brain nutrition.*
