Do you think your brain is always the same and doesn't change? It's not. Our brain is an amazing organ that is constantly changing throughout our lives, adapting as we learn new things, and getting stronger with experience. This amazing ability of the brain to change and adapt in this way is what we call
neuroplasticity in medicine. Simply put, when you learn something new, practice a new skill, or experience a deep emotion like sadness or surprise, your brain adapts accordingly. The mechanism that helps this happen is called neuroplasticity.
How does neuroplasticity affect our lives?
Imagine that someone has lost the ability to speak due to a condition such as paralysis or stroke. But over time, another part of the brain that is not damaged takes over the function of speaking. Gradually, with rehabilitation, the person can use another part of the brain to speak again. This is a perfect example of neuroplasticity. Similarly, a person with hearing loss may have a very sharp sense of sight or smell. This is because the brain enhances the function of other senses to compensate for the loss. Every experience we have, every interaction we have, causes the neural network between neurons in our brain to be rebuilt and reorganized.
"This is happening all the time. It's happening in every experience you have, even when you dream. You're constantly reshaping the 100 billion neurons in your brain, and the trillions of connections (synapses) between them," says Dr. Rudy Tansey, director of the Center for Brain Health at Massachusetts General Hospital.
Initially, when the brain adapts to something new, only its function changes. We call this
Functional Plasticity . But when you do the same thing over and over again, the physical structure of the brain begins to change. We call this
Structural Plasticity . Imagine you are trying to improve your batting stance when playing cricket. You have both hands, but now you are using them in a new, better way. At the same time, the neurons in your brain that are related to that action start to fire together in new ways. As you continue to practice, new and stronger connections (synapses) are formed between those neurons. This is what learning is.
Some of the main ways in which neuroplasticity works
There are many different ways in which the brain changes within the concept of neuroplasticity. Let's look at a few of them.
- Formation of new nerve cells (Neurogenesis):The brain of an adult produces much fewer new neurons than a child, but experts believe that this process still occurs in the hippocampus , a part of the brain that is important for things like memory and learning.
- Dendritic Branching: When nerve cells are damaged, nearby healthy nerve cells grow new branches (dendrites) to help fill the gap. This helps restore function in the damaged area.
- Synaptogenesis: When the same action is repeated, the corresponding nerve cells fire together, and over time, new connections (synapses) are formed between them. This happens very rapidly during childhood.
- Synaptic Strengthening: As you continue to practice something new, the neural connections (synapses) associated with it become stronger. This makes communication between neurons more efficient.
- Synaptic Pruning: Imagine that you have not used something you have learned. Then the neural connections that were formed related to it can weaken and disappear. This is not really a bad thing. It is like the brain "cleansing" itself by removing unnecessary things. This makes the brain more efficient.
Principles of Neuroplasticity: How to Train the Brain?
If our brains change as a result of our experiences, can we enhance this process by providing the brain with more beneficial experiences? Can we use this knowledge to help the brain recover from further damage? Yes. Based on these ideas, researchers Jeffrey A. Kleim and Theresa A. Jones introduced 10 principles of neuroplasticity. They explain how learning helps the brain heal from damage.
| Principle | What does this mean? |
|---|
| Use it or Lose it | If you don't continue to use a skill, the brain connections associated with it weaken and disappear. |
| Use it and Improve it | As you continue to practice a skill, the brain connections associated with it become stronger. |
| Specificity | You should practice specifically for the skill you want to improve. For example, to improve balance, you should do exercises specifically for balance. |
| Repetition Matters | To create permanent changes in the brain, new skills must be trained repeatedly. |
| Intensity Matters | The more intensely you train (for longer, with greater focus), the more likely it is that structural changes will occur in the brain. |
| Time Matters | After brain damage, the sooner rehabilitation is started, the better the outcomes. |
| Salience Matters | The brain grasps it better when you learn something that is personally important to you and that you enjoy. |
| Age Matters | Although the brain changes as we age, it does not change as rapidly or as drastically as it did when we were younger. |
| Transference | Developing one skill helps develop other similar skills. |
| Interference | Sometimes learning something new can get in the way of learning something later (especially if you learned the first thing the wrong way). |
What can we do to improve brain health and neuroplasticity?
Dr. Tansy advises those who want to keep their brain healthy and make the most of this ability called neuroplasticity to follow the "SHIELD" plan.
- S - Sleep: Get 7-8 hours of good sleep every night. Sleep is essential for consolidating memories and removing unwanted toxins from the brain (e.g. plaques that can cause dementia).
- H - Handle Stress : Find a way to manage your stress. It could be meditation, exercise, a hobby, or reading a book. Prolonged stress can cause inflammation in the brain.
- I - Interact with others: Maintain strong social relationships, such as talking and socializing with good friends and relatives. This protects brain health .
- E - Exercise: Engage in at least 150 minutes of moderate to vigorous exercise per week (5 days, 30 minutes per day). Exercise stimulates the growth of new nerve cells.
- L - Learn new things: Learn and practice new things, new skills, that challenge you. This strengthens the synapses in your brain.
- D - Diet : A diet rich in vegetables, fruits, legumes, whole grains , healthy fats , and low in red meat (e.g., Mediterranean diet) is very beneficial for the brain.
"The hope is to minimize brain inflammation and maximize neuroplasticity," says Dr. Tansey.
Neuroplasticity increases after a traumatic brain injury or stroke to help with the recovery process. For example, this ability is at its peak in the first two to three months after a stroke. Therefore, it is very important to receive proper rehabilitation treatment during this time. Talk to your doctor about this and get the right guidance.
Take-Home Message
- Neuroplasticity is the amazing ability of our brain to change, learn, and adapt throughout life.
- This ability is what allows us to learn new things and recover to some extent from brain damage (e.g. stroke).
- When we practice something repeatedly, the changes in brain function become permanent changes in its structure over time.
- You too can improve your brain's neuroplasticity by getting enough sleep, managing stress , exercising regularly, learning new things, and eating a healthy diet.
- If you or someone you know has a brain-related condition, it is very important to always talk to your doctor about it and get the right advice.
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