Does increasing neuroplasticity, through the promotion of neural growth and connection formation, creation of new neural pathways, and provision of building blocks needed for neural growth and repair, allow for memory consolidation, promotion of neurogenesis, and enhancement of Brain-Derived Neurotrophic Factor (BDNF)?

From the Guidelines

Increasing neuroplasticity through the promotion of neural growth and connection formation, creation of new neural pathways, and provision of building blocks needed for neural growth and repair, allows for memory consolidation, promotion of neurogenesis, and enhancement of Brain-Derived Neurotrophic Factor (BDNF) levels, with regular aerobic exercise being a key stimulator of BDNF production, as evidenced by a systematic review and Bayesian model-based network meta-analysis of RCTs published in Ageing Research Reviews in 2022 1.

Key Factors Influencing Neuroplasticity and BDNF Levels

• Regular aerobic exercise: Engaging in at least 150 minutes of moderate-intensity aerobic physical activity per week, or 75 minutes of vigorous-intensity aerobic physical activity, as recommended by the World Health Organization 1.
• Diet rich in omega-3 fatty acids: Found in fatty fish, walnuts, and flaxseeds, these nutrients support neural health and BDNF production.
• Adequate sleep: Ensuring 7-9 hours of sleep nightly to support neural repair and growth.
• Stress reduction: Practicing meditation or mindfulness for 15-20 minutes daily to reduce stress and promote BDNF production.
• Cognitive challenges: Engaging in activities that challenge the brain, such as learning new skills, to stimulate neuroplasticity and BDNF production.

Exercise and Neuroplasticity

The relationship between exercise and cognition is complex, with the type and dose of exercise influencing its effectiveness in improving cognitive function, as highlighted in a systematic review and network meta-analysis published in Ageing Research Reviews in 2022 1. Multicomponent exercise interventions, which combine different types of exercise, such as aerobic and resistance training, have been shown to be effective in improving cognitive function in older adults with mild cognitive impairment.

• The optimal dose of exercise for improving cognitive function is still unclear, but evidence suggests that shorter, more frequent sessions may be more effective than longer, less frequent sessions 1.
• The type of exercise also plays a role, with aerobic exercise, resistance training, and multicomponent exercise interventions all showing promise in improving cognitive function and promoting neuroplasticity 1.

From the Research

Neuroplasticity and Its Effects

• Increasing neuroplasticity through the promotion of neural growth and connection formation, creation of new neural pathways, and provision of building blocks needed for neural growth and repair, has been shown to have various benefits for brain function and health 2.
• Neuroplasticity plays a crucial role in developing and maintaining brain function, including learning and memory, as well as in recovery from brain injury and adaptation to environmental changes 2.

Memory Consolidation and Neurogenesis

• The promotion of neuroplasticity has been linked to improved memory consolidation and the promotion of neurogenesis, which is the process of generating new neurons in the brain 3, 4.
• Studies have shown that aerobic exercise, which promotes neuroplasticity, can enhance spatial and non-spatial memory systems, modulated by age, and increase the number of hippocampal CA1-mature neurons 3.
• Additionally, docosahexaenoic acid (DHA) dietary supplementation, which is known to promote neuroplasticity, has been shown to increase spatial learning ability and enhance the effects of exercise on synaptic plasticity and cognition 4.

Brain-Derived Neurotrophic Factor (BDNF)

• Brain-Derived Neurotrophic Factor (BDNF) is a protein that plays a crucial role in neuroplasticity, and its levels have been shown to be increased by aerobic exercise and DHA dietary supplementation 3, 4.
• BDNF is involved in the maturation and function of neurons, and its upregulation has been linked to improved cognitive function and neuroprotection 3, 4.
• The effects of exercise on BDNF levels have been shown to be enhanced by DHA dietary supplementation, suggesting a synergistic action between the two 4.

Exercise Intensity and Neuroplasticity

• The impact of aerobic and resistance training intensity on markers of neuroplasticity has been studied, and the results suggest that both low- and high-intensity exercise can improve neuroplasticity, although the effects may vary depending on the population and the specific outcome measures 5.
• Exercise intensity has been shown to scale with neuroplasticity in healthy young adults, but not in healthy older adults or patient groups, suggesting that individualized exercise programs may be necessary to optimize neuroplasticity 5.

n-3 Fatty Acids and Neuroplasticity

• n-3 fatty acids, particularly DHA, have been shown to play a role in neurogenesis and neuroplasticity, and may have therapeutic potential for neurodegenerative diseases 6.
• The exposure to n-3 fatty acids has been shown to enhance adult hippocampal neurogenesis, promote synaptic plasticity, and modulate synaptic protein expression, suggesting a potential role in cognitive and behavioral processes 6.