Does increasing neuroplasticity (neural adaptability) promote neural growth, connection formation, and neurogenesis (production of new neurons), thereby enhancing memory consolidation and neural repair?

From the Guidelines

Increasing neuroplasticity is crucial for promoting neural growth, connection formation, and neurogenesis, and can be achieved through a combination of lifestyle modifications and specific interventions, as supported by the most recent study 1 from 2024.

Key Recommendations

• Regular aerobic exercise (30 minutes daily) to increase brain-derived neurotrophic factor (BDNF) and support neuron growth and survival
• Incorporate cognitive challenges through learning new skills or languages to create new neural pathways
• Ensure adequate sleep (7-9 hours nightly) for memory consolidation
• Adopt a Mediterranean diet rich in omega-3 fatty acids, antioxidants, and anti-inflammatory compounds
• Supplement with omega-3 fatty acids (1-2g daily), particularly DHA, to support neuronal membrane health
• Consider adding lion's mane mushroom extract (500-1000mg daily) to stimulate nerve growth factor production
• Use curcumin (500-1000mg with piperine for absorption) to reduce inflammation that impedes neuroplasticity
• Practice intermittent fasting to trigger autophagy and promote neurogenesis
• Manage stress through meditation or mindfulness (10-20 minutes daily) to maintain optimal cortisol levels and support neuroplasticity

Rationale

The study 1 highlights the importance of non-invasive brain stimulation (NIBS) technologies, such as transcranial direct current stimulation (tDCS) and repetitive transcranial magnetic stimulation (rTMS), in promoting brain plasticity and recovery in stroke survivors. While the study focuses on stroke rehabilitation, its findings on the potential of NIBS to induce controllable synaptic changes and promote brain plasticity can be applied to the broader context of increasing neuroplasticity. Additionally, the study 1 from 2017 provides evidence on the importance of early intervention and task-specific, motor training-based approaches in inducing neuroplasticity and producing functional gains in children with cerebral palsy. However, the most recent and highest-quality study 1 takes precedence in informing our recommendations. By combining lifestyle modifications and specific interventions, individuals can create an optimal environment for neuroplasticity and neurogenesis, ultimately enhancing memory consolidation and neural repair.

From the Research

Neuroplasticity and Neural Growth

• Increasing neuroplasticity promotes neural growth, connection formation, and neurogenesis, thereby enhancing memory consolidation and neural repair 2, 3, 4, 5.
• Neuroplasticity refers to the ability of the brain to reorganize and modify its neural connections in response to environmental stimuli, experience, learning, injury, and disease processes 2.
• Physical exercise has been shown to induce a cascade of cellular processes that favor brain plasticity, including the release of neurotrophins such as Brain Derived Neurotrophic Factor (BDNF) 3, 4, 5.

Mechanisms of Neuroplasticity

• Neuroplasticity encompasses a range of mechanisms, including changes in synaptic strength and connectivity, the formation of new synapses, alterations in the structure and function of neurons, and the generation of new neurons 2.
• Exercise has been shown to increase the level of peripheral BDNF and positively influence functional gains in neurological conditions, such as stroke, Parkinson's and Alzheimer's diseases, and mild cognitive impairment 3.
• Reward and punishment can enhance motor performance, but reward has been shown to improve consolidation and retention of motor skills, making it a potentially important factor in neurorehabilitation 6.

Effects of Physical Exercise on Neuroplasticity

• Physical exercise has been associated with increased neuroplasticity, neurotrophic factors, and improvements in brain function 4, 5.
• Moderate to high intensity aerobic exercise has been shown to increase the level of peripheral BDNF and positively influence functional gains in neurological conditions 3.
• Combining physical and cognitive training may result in a mutual enhancement of both interventions, leading to improved cognitive function and neuroplasticity 4.