Make physical changes to your brain using neuroplasticity exercises that really work
It’s easy to underestimate our brains, often blaming poor concentration or memory on getting older. But science shows us that by doing the right exercises, it’s possible for our brain to grow, change and restructure at any age. In fact, studies have shown that it can take as little as eight weeks to make positive physical changes.
Dr Jenny Brockis, expert in the science of high-performance thinking, and founder of the Brain Fit! guide, says: ‘By repeating certain exercises, we can actually change the structure of our brains. We can grow neurons, create new pathways and increase our grey matter. This can lead to us having sharper thinking, better memory and even more happiness.’
And the best part is that it’s never too late to make these changes. We actually have this plasticity available to us until we’re in our 90s. So the good news is, we’re never too old to change.
Here, Jenny explores how…
Exercise
Want to feel calmer, sharper and happier? Jenny says: ‘The one single thing that makes the biggest difference to our brain is the amount of daily physical exercise we undertake. The more physically active we are, the more we’re stimulating blood flow and oxygen to our brain. This triggers the release of a growth factor called brain-derived neurotrophic factor (BDNF), which is really important for stimulating the growth of and maintaining the health of both neurons and synapses in our brain. ‘People who exercise regularly also experience higher circulating levels of dopamine and serotonin. This can help expand their capacity for joy and feelings of calm and contentment. ‘One of the many other benefits is that physical activity also prevents brain shrinkage. As we age, more of our brain cells start dying.
‘But people who exercise regularly can slow down the rate of neuronal loss, keeping brain cells in better working order for longer.’
A new language
Ever fancied taking up Spanish?
Jenny says: ‘Learning a second language is a great way of boosting our grey matter, which is linked to important areas of the brain that are responsible for our memory, emotions and motor skills. ‘When we’re learning a new skill, we’re creating new neural pathways, which become more embedded the more you practise. It doesn’t have to be a language either — taking up an instrument, or learning pottery or painting, will all change pathways in the brain and improve function.’
Meditation
We often read that meditation is good for us, but we don’t always realise just how transformational it can be. In fact, research has shown that meditation can thicken our pre-frontal cortex, helping to improve our brain function, attention span, decision-making and reasoning skills.
Jenny says: ‘Meditation has also been shown to strengthen parts of the brain that reduce those fight or flight and stress feelings. It helps us to build more synaptic connections and increases the grey matter at the front of our brain, which helps improve our memory.
‘Even 10 minutes of meditation a day is enough to create positive change.’
Sleep
Jenny says: ‘Sleep is vital to the physical health of our brain. During sleep, our brain consolidates our memories and does household maintenance, such as mending any broken synapses. It’s also the time when our brain is “cleaned”.
‘When we’re asleep, the space in between our brain cells increases, enabling the cerebral spinal fluid to clean out waste products, such as amyloid, a substance associated with Alzheimer’s. Our neurons need good sleep to function properly.’
Diet
Jenny says: ‘It might sound surprising, but our diet can change the architecture of our brain. For example, omega-3 fats, found in oily fish, help to provide flexibility to our neurons. But if we don’t have sufficient omega-3 and we’re eating more of the unhealthy saturated fats, our brain uses these instead. This creates a much stiffer membrane for the neurons, making it harder for our synapses to work properly.
Instead, opt for a diet with ample omega-3, such as the Mediterranean diet or a more plant-based diet, if you want to build a healthier brain.’
● For more info, visit drjennybrockis.com