For a long time, it was assumed that neurogenesis was impossible and that lost neurons could never be recovered.
However, it is now known that nerve cells with healthy habits can be reformed.
Neurogenesis describes the regeneration of nerve cells from the stem or progenitor cells – a wonderful process that can take place not only in childhood but also in adulthood.
Until recently, the common opinion was that adults can not form new nerve cells.
Therefore, the brain slowly loses capacity because the neurons are definitely lost.
It was also believed that neurons that die from trauma or too much alcohol, for example, definitely reduce cognitive abilities because they can not be regenerated.
However, we now know that neuroplasticity is possible, which brings hope to many.
Although the brain changes over time and bad habits (such as alcohol or tobacco) damage the nerve cells, the brain also has the ability to regenerate them and build new bridges and new neuronal tissue.
For this amazing process to take place, it is necessary to act accordingly and to stimulate cognitive abilities through certain habits and training.
Today’s article is about different habits that can support neurogenesis.
All your thoughts and actions reorganize your brain neurogenesis
The human brain weighs just over one kilo but consumes 20% of the total energy daily needed.
Everything we do, read, learn or speak changes the structure of the brain.
It is very interesting to know that every thought, every feeling, and every activity promotes cognitive performance.
For example, if your everyday life is characterized by stress and nervousness, the hippocampus (which is associated with memory) is often compromised.
The brain is like a sculpture shaped by our emotions, thoughts, actions and daily habits.
Numerous connections, strong highways, bridges, and impulses enable the brain to always be connected to reality.
Next, we’ll explain how you can improve your quality of life by promoting your brain health.
9 Keys To Promote Neurogenesis
Movement
Exercise and neurogenesis are closely related.
When the body is challenged by exercise, the brain is better supplied with oxygen.
Walking, swimming or exercising in the gym are therefore great for a healthy brain!
This not only improves blood circulation and oxygenation to the brain, but it also produces endorphins.
Together, these improve the state of mind and thus help against stress, which in turn makes it possible to strengthen the neural structures.
All activities that relieve stress promote neurogenesis.
You just have to choose a sport that you enjoy and like doing.
Agile Mind – Strong Brain
There are many ways to stay mentally fit and quickly process the environment.
It is recommended to train not only the body but also the brain.
Many fun activities also include:
- Read every day! Your interest and your curiosity for new disciplines awaken
- Learn a new language
- Learn to play an instrument
- Critical attitude and the search for the truth also promote your mental fitness
- Be open and receptive to everything around you; participate in social life, travel to unknown lands, discover new things and let yourself be carried away by life.
Proper Nutrition
The worst enemies of the brain include saturated fats.
Finished products slow down neurogenesis!
A healthy, low-calorie diet, which should be very versatile, is essential to provide the body with all the essential nutrients.
Do not forget that your brain needs a lot of energy, especially in the morning.
Sweet fruit is, therefore, excellent to start the day.
Of course, the brain needs sugar to function, but you should choose healthy sources because white sugar is quite harmful!
Fruit, a small piece of dark chocolate (at least 75% cocoa), oatmeal or some honey are excellent.
Foods with omega 3 are undoubtedly excellent for promoting neurogenesis.
Sex
Sex is an architect of the brain and promotes neurogenesis.
Can you imagine why it can improve the neural connections?
Sex not only regulates stress, but it also gives you intense emotions that stimulate certain areas of the brain that are connected to memory.
Serotonin, dopamine, and oxytocin are increasingly produced, which also promotes the formation of new nerve cells.
Meditation
The effect of meditation on our brain is wonderful and has been scientifically proven:
Meditation promotes various cognitive abilities, such as attention, memory, and concentration.
It helps us to be more present, reduce stress and nervousness.
In meditation, the brain works on a different frequency: it produces alpha waves that gradually produce gamma waves.
These waves promote relaxation while stimulating neuronal connections and neurogenesis.
It takes some time to learn to meditate, but it certainly pays off to promote the wellbeing of both body and mind.
Intestinal Health
Your gut is your “second brain,” and your gut bacteria transmit information to your brain via the vagus nerve, the tenth cranial nerve that passes from your brainstem into your enteric nervous system (the nervous system of your gastrointestinal tract).
There is a close relationship between abnormal intestinal flora and abnormal brain development.
Just like neurons in your brain, you also have neurons in your gut – including neurons that produce neurotransmitters like serotonin, which also occur in your brain and are associated with your mood.
Quite simply, your gut health can affect your brain function, psyche, and behavior because they are interconnected and interdependent in different ways.
You can use a probiotic supplement, but I like to eat fermented vegetables because it can deliver exceptionally high levels of beneficial bacteria.
Most people are unaware that in a healthy serving of sauerkraut – 50 to 80 grams – you get the equivalent of nearly 100 capsules of the highest potency probiotic you can buy.
Intermittent Fasting
Contrary to popular belief, the ideal fuel for your brain is not glucose, but ketones.
This is the fat your body mobilizes when you stop eating carbohydrates and introduce coconut oil and other sources of healthy fats into your diet.
In addition, it will help you to reduce your total calorie consumption, which promotes the growth and connectivity of brain cells.
However, as part of a healthy lifestyle, I prefer an intermittent fasting plan that simply aims to limit your food every day to a narrower window of opportunity.
By limiting yourself to a 6-8 hour window, you are effectively fasting for 16-18 hours a day.
Low-Light Laser Therapy
Red light therapy protects the brain after a stroke, traumatic brain injury and other brain disorders.
The mitochondria in the cells absorb red light and cause reactions in nitric oxide, cyclic AMP and reactive oxygen species.
In several studies, the red light therapy increased the axonal regrowth of new neurons, the neuronal regeneration and provided for the entire nerve cell protection after brain injuries.
Flavonoids
Flavonoids are a group of compounds found in most vegetables and greens.
It has been shown that cocoa flavonoids build up in the hippocampus and protect the brain in animal studies of aging, dementia, and stroke.
Oolong, green teas and blueberries are rich in flavonoids and increase neurogenesis in the hippocampus.
- Studies show that different flavonoids can have beneficial effects on brain health, including the following factors:
- Increasing the blood flow in the brain and preventing the death of neurons
- an increase of BDNF (Brain-derived neurotrophic factor)
- Reduction of depression
- An increase of progenitor cells
Final Thought: 9 Practical Ways To Improve Neurogenesis
These 9 habits can easily be put into practice, they are entertaining and healthy and especially beneficial for a strong brain.
Are you aware of any other tools to enhance Neurogenesis in your everyday life?
Let me know about your experience in the comments below!
As always, thanks a lot for reading folks.
Cheers,
Janik
