Most recently we believed that a person is born with a supply of neurons that is not replenished during life. It was only in the late 1960s that it was discovered that in the hippocampus of rats, nerve cells still continue to form. The observed process of the appearance of new neurons was called neurogenesis, however, it was possible to confirm its presence in humans even later – in the 1990s. Now that we know for sure about the ability of the brain to form new neurons, it's time to learn how to stimulate neurogenesis, and estet-portal.com will tell you how to do this.
How to Boost Neurogenesis: Nerve Cell Formation in Adults
Studies show that new neurons continue to form in adults. Unfortunately, many young neurons soon die – more than half of the newly formed nerve cells die within a few weeks of their appearance.
However, many neurons can be saved from death through training. Studies show that the survival rate of many neurons increases during learning, i.e. when a person concentrates on a certain moment, and also leads a busy life.
"Use it or lose it" – principle that describes the dependence of new neurons on the acquisition of new knowledge and skills.
If a week after formation, neurons are involved in the learning process, they are included in the neural circuits that are used to remember information and work more efficiently in the future. And the ability to learn, in turn, depends on the presence of new cells in the brain.
Factors to stimulate neurogenesis:
- Exercise
Aerobic exercises (running, interval training, crossfit, yoga) – the most effective way to stimulate neurogenesis. Exercise takes the lead when it comes to mind and body benefits. Endorphins released during physical activity act as powerful antidotes to cortisol (the stress hormone). Brain-derived neurotrophic factor and glial neurotrophic factor, which promote neurogenesis, increase during physical activity. In addition, the severity of the impact of psychological stress is reduced
Sex stimulates neurogenesis in the hippocape and also increases the level of good mood neurotransmitters.
- Food
The brain represents approximately 2% of the body's mass, but uses about 20% of the energy produced in the body. 60% of the brain is fat, so the right fats are absolutely essential for normal brain function.
Foods and diets that stimulate neurogenesis:
- blueberries (thanks to anthocyanins);
- green tea;
- turmeric;
- calorie restriction, incl. intermittent fasting.
- Meditation
Meditation has been shown to increase gray matter density in various areas of the brain, including the hippocampus. Evening meditation increases the level of melatonin, which supports neurogenesis. Yoga practitioners also experience an increase in the volume of the hippocampus.
In general, techniques to relieve stress, anxiety, and depression that limit neurogenesis will help form new neurons.
- Weighty Lifestyle Factors
- Lack of sleep hinders neurogenesis in the hippocampus, so healthy sleep – one of the healthiest and most beneficial ways to keep your brain healthy;
- sunlight promotes vitamin D production, and also increases serotonin and brain-derived neurotrophic factor, which promotes new neurons;
- full life – new experiences, traveling, chatting with friends, attending various events – all this increases the chances of new neurons to survive and integrate into neural networks.
Based on the foregoing, estet-portal.com advises you to make life as diverse as possible, get out of your comfort zone more often, never stop learning new things and discovering the world. Remember that by taking care of your lifestyle, you not only stimulate neurogenesis, but also prolong your life!
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