What methods can increase neuroplasticity (neural adaptability)?

From the Guidelines

To increase neuroplasticity, engage in regular physical activity that integrates cognitive engagement, such as executive function-focused games and integrated physical activities with learning components, as this has been shown to produce the largest effect sizes in improving cognitive outcomes 1.

Key Methods to Increase Neuroplasticity

• Engage in physical activity that combines cognitive elements, such as executive function-focused exercise games, to improve inhibitory control, working memory, and shifting tasks 1
• Practice gross motor activities, progressive muscle relaxation, and exergame-based physical activity to achieve moderate improvements in cognitive outcomes 1
• Incorporate virtual reality (VR) into rehabilitation programs to provide enhanced ecological validity, maintain experimental control, and cater to individual skills and goals 1
• Utilize task-specific, motor training-based early intervention, such as Goals-Activity-Motor Enrichment (GAME) and constraint-induced movement therapy (CIMT), to induce neuroplasticity and produce functional gains in individuals with cerebral palsy 1

Additional Recommendations

• Ensure adequate sleep (7-9 hours nightly) to support brain health and neuroplasticity
• Maintain a diet rich in omega-3 fatty acids, found in fatty fish, flaxseeds, and walnuts, to support brain function and neuroplasticity
• Challenge your brain with new learning experiences daily to promote cognitive growth and adaptation
• Reduce chronic stress through mindfulness practices and limit alcohol consumption to create an optimal environment for neuroplasticity

Supplements and Lifestyle Changes

• Consider taking omega-3 supplements (1-2g daily), curcumin (500-1000mg with piperine), and lion's mane mushroom (500-1000mg daily) to support brain health and neuroplasticity
• Incorporate intermittent fasting (16:8 method) to promote BDNF production and support neuroplasticity

From the Research

Methods to Increase Neuroplasticity

Several methods can increase neuroplasticity, including:

• Exercise: Both low- and high-intensity exercise have been shown to improve neuroplasticity 2, 3, 4, 5
• Diet: Consuming n-3 fatty acids, such as α-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA), may lead to neuron protection and enhanced adult hippocampal neurogenesis associated with cognitive and behavioral processes 6
• Sleep: Sleep is a key lifestyle factor that influences neuroplasticity, although the exact mechanisms are not fully understood 4

Exercise Intensity and Duration

• Moderate to high intensity aerobic exercise (AE) has been shown to increase the level of peripheral BDNF and positively influence functional gains in neurological conditions 3
• Exercise protocols with a minimum session duration of 30 minutes, frequency of 3 times/week, and intervention duration of 4 weeks may lead to larger outcomes in neurological patients 3
• Exercise intensity may scale with neuroplasticity in healthy young adults, but not in healthy older adults or patient groups 2

Neurotrophic Factors

• Exercise has been shown to increase the production of neurotrophic factors, such as BDNF, GDNF, and NGF, which provide improvements in neuroplasticity and cognitive function 3, 5
• n-3 fatty acids may also increase the production of neurotrophic factors and promote synaptic plasticity 6