From the Guidelines
To increase neuroplasticity, engage in regular physical activity (PA) 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. The most effective methods to increase neuroplasticity include:
- Participating in PA interventions that combine physical activity with cognitive elements, such as executive function-focused games and integrated physical activities with learning components, which have been shown to produce large effect sizes in improving cognitive outcomes 1
- Engaging in gross motor activities, progressive muscle relaxation, and exergame-based PA, which have been found to have moderate effect sizes in improving specific cognitive outcomes 1
- Practicing cognitive training programs, such as computerized cognitive remediation, cognitive behavioral therapy-based memory and attention adaptation training, and other brain fitness programs, which aim to improve cognition by augmenting neuroplasticity 1
- Using non-invasive brain stimulation techniques, such as transcranial magnetic stimulation and transdermal nicotine, which have been found to induce measurable changes in patients with cognitive impairment 1
- Engaging in regular exercise, such as six months of regular exercise or intermittent bouts of high-intensity exercise, which has been found to improve cognition scores, reduce detrimental changes in MRI volumetry, and decrease inflammatory biomarkers 1 Key factors that contribute to increased neuroplasticity include:
- Brain-Derived Neurotrophic Factor (BDNF) production, which is stimulated by exercise and promotes neural growth and connection formation
- Novel learning experiences, which force the brain to create new neural pathways
- Certain nutrients, such as omega-3 fatty acids, which provide the building blocks needed for neural growth and repair
- Adequate sleep, which allows for memory consolidation and neural repair
- Reduction of chronic stress through relaxation techniques and limitation of alcohol consumption It is essential to note that consistency is key, and neuroplasticity increases with regular practice of these habits over time.
From the Research
Methods to Increase Neuroplasticity
The following methods can increase neuroplasticity:
- Aerobic exercise: Studies have shown that aerobic exercise, particularly moderate to high intensity, can improve neuroplasticity in healthy individuals and those with neurological conditions 2, 3, 4.
- Resistance training: Resistance training, in combination with aerobic exercise, has been found to improve neuroplasticity in healthy young and older adults, as well as in patients with multiple sclerosis, Parkinson's disease, and stroke 2.
- Omega-3 fatty acids: Omega-3 fatty acids, particularly alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA), have been found to promote neurogenesis and neuroplasticity in the brain 5.
- Cognitive training: Cognitive training, particularly when combined with aerobic exercise, has been found to improve cognitive deficits in individuals with schizophrenia 6.
Exercise Intensity and Duration
Exercise intensity and duration can impact neuroplasticity:
- Moderate to high intensity aerobic exercise has been found to be most effective in improving neuroplasticity 3.
- Exercise sessions of at least 30 minutes, 3 times a week, for a duration of at least 4 weeks, have been found to be most effective in improving neuroplasticity 3.
Combination Therapies
Combining different therapies can have a greater impact on neuroplasticity:
- Combining aerobic exercise with cognitive training has been found to be more effective in improving cognitive deficits in individuals with schizophrenia than cognitive training alone 6.