In this series, I dig a little deeper into the meaning of psychology-related terms. This week we’re taking a bit of a detour to look at neuroplasticity.
Neuroplasticity is the brain’s ability to make changes to itself in response to conditions and experiences, including forming new neuronal connections. This ability is maintained in adulthood, although it’s by far the greatest in childhood.
How neuroplasticity occurs
There are two broad types of neuroplasticity, structural and functional. It can involve neurons as well as other types of cells in the brain’s support structure. Exactly what’s involved still isn’t entirely clear, but there are some things neuroscience has figured out.
Synapses are where connections occur between neurons. The newborn brain has about 2500 synapses per neuron in the cerebral cortex part of the brain. Over the next couple of years, those neurons start branching out and making new connections. By 2-3 years old, there are about 15,000 synapses per neuron in the cerebral cortex. That’s about double what’s necessary, and the brain starts to go through the process of synaptic pruning. This gets rid of unneeded connections and strengthens then ones that are actually useful.
Neuroplasticity can allow the brain to recover, at least to some extent, from strokes and traumatic injuries. If there is sensory system damage, the brain may be able to find a workaround solution or enhance functioning in another sensory system.
Abnormalities in synaptic pruning have been suggested as having a potential role in the development of autism (in early childhood) and schizophrenia (in the late teens or early 20s).
The balance of neurotransmitter systems appears to play a role in neuroplasticity, in particular the balance between the dopamine and acetylcholine systems. There’s some indication that dopamine dysfunction in psychotic disorders could be linked to disrupted plasticity in the auditory and visual processing areas of the brain.
Brain-derived neurotrophic factor (BDNF) is an important substance in the brain that’s involved in neuroplasticity. Our BDNF levels drop with chronic sleep deprivation. Ketamine, which is sometimes used in treatment-resistant depression, can boost production of BDNF, and this is thought to be a significant part of ketamine’s effectiveness.
Our brains like stimulation, and novelty, challenge, and focused attention are the key elements that can promote neuroplasticity. Ongoing cognitive enrichment can help with maintaining cognitive functioning later in life.
Physical exercise helps slow age-related atrophy in the brain.
Certain foods and nutrients can have a neuroprotective effect by reducing inflammation. Examples include resveretrol (found in grapes and some berries), cocoa flavenoids, curcumin (found in turmeric), and omega-3 fatty acids. Another beneficial strategy is intermittent fasting, which would involve compressing the whole day’s worth of eating (without restricting calories) into 8 hours, and then fasting for 16 hours.
Here are some other things that can enhance neuroplasticity:
- learning a new language or expanding your vocabulary
- using your non-dominant hand
- travelling provides novel stimulation
- creating artwork
- learning new skills
- doing puzzles
- cognitive remediation training
- mindfulness meditation
- sleep (my Sleep Better mini-ebook can help with this)
- learning a musical instrument, or even just listening to music
- love and receiving expressions of love
Our brains really are amazing things. So take care of it, and exercise it once in a while. I’ve always been quite learning-oriented, and while depression decreases my cognitive capacity, I still like to pour new things into my head. This blog series has been one good way for me to do that.
What are some of the things you do that are brain-friendly?
- Neuroscience for Kids: Brain plasticity: What is it?
- PositivePsychology.com: What is Neuroplasticity? A Psychologist Explains
- Shaffer, J. (2016). Neuroplasticity and Clinical Practice: Building Brain Power for Health. Frontiers in Psychology, 7, 1118.
- Voss, P., Thomas, M. E., Cisneros-Franco, J. M., & de Villers-Sidani, É. (2017). Dynamic brains and the changing rules of neuroplasticity: implications for learning and recovery. Frontiers in psychology, 8, 1657.
- Wikipedia: Neuroplasticity