What promotes neuroplasticity, neurogenesis, and the formation of new neural pathways, stimulating hippocampal neurogenesis, increasing Brain-Derived Neurotrophic Factor (BDNF), and improving neuronal survival rates?

From the Guidelines

Engaging in regular multicomponent exercise, including aerobic and resistance training, for at least 150 minutes per week, is the most effective way to promote neuroplasticity, neurogenesis, and the formation of new neural pathways, stimulating hippocampal neurogenesis, increasing Brain-Derived Neurotrophic Factor (BDNF), and improving neuronal survival rates. This is based on the most recent and highest quality study, a systematic review and Bayesian model-based network meta-analysis of RCTs published in 2022 1. The study found that multicomponent exercise was the most effective type of exercise to improve cognition in older adults with mild cognitive impairment.

Key components of an effective exercise program include:

• Aerobic exercise, such as walking or running, for at least 150 minutes per week
• Resistance training, such as weightlifting or bodyweight exercises, at least three times a week
• Multicomponent exercise, which combines aerobic and resistance training with other activities, such as balance and flexibility exercises

In addition to exercise, other factors that can promote neuroplasticity and neurogenesis include:

• Getting adequate sleep, defined as 7-9 hours per night
• Maintaining a healthy diet rich in omega-3 fatty acids, such as fatty fish, walnuts, and flaxseeds
• Engaging in cognitively stimulating activities, such as reading, puzzles, and learning new skills
• Reducing chronic stress through relaxation techniques, such as meditation and deep breathing

While some studies suggest that certain supplements, such as omega-3 supplements, curcumin, and lion's mane mushroom extract, may also be beneficial for brain health, the evidence is not as strong as it is for exercise and lifestyle modifications. Therefore, these supplements should not be relied upon as the primary means of promoting neuroplasticity and neurogenesis.

It's also worth noting that fluoxetine, a commonly prescribed antidepressant, has been shown to stimulate hippocampal neurogenesis and increase BDNF levels in animal studies 1. However, more research is needed to determine its effectiveness in humans.

Overall, a comprehensive approach that includes regular exercise, a healthy lifestyle, and stress reduction techniques is the most effective way to promote neuroplasticity, neurogenesis, and the formation of new neural pathways.

From the Research

Factors Promoting Neuroplasticity and Neurogenesis

• Physical exercise, particularly aerobic exercise, has been shown to enhance neuroplasticity and stimulate hippocampal neurogenesis, increasing Brain-Derived Neurotrophic Factor (BDNF) and improving neuronal survival rates 2, 3, 4, 5.
• Moderate to high intensity aerobic exercise has been found to increase peripheral BDNF levels and positively influence functional gains in neurological conditions 4.
• Exercise-induced increases in peripheral lactate levels have been associated with increased peripheral BDNF levels, suggesting a potential mechanism for exercise-induced neuroplasticity 2.
• Combining physical and cognitive training may result in a mutual enhancement of both interventions, leading to improved cognitive function and increased neuroplasticity 5, 6.

Key Mechanisms and Findings

• Animal studies have identified enhancements of neurogenesis, synaptogenesis, angiogenesis, and the release of neurotrophins as neural mechanisms mediating beneficial cognitive effects of physical exercise 5.
• Physical activity, especially aerobic exercise, greatly increases the number of new neurons produced in the hippocampal formation, while mental training via skill learning increases the numbers that survive 6.
• A combination of mental and physical training (MAP training) may be more beneficial for neuronal recruitment and overall mental health than either activity alone 6.

Exercise Parameters and Outcomes

• Larger outcomes are observed in exercise protocols with a minimum session duration of 30 minutes, frequency of 3 times/week, and intervention duration of 4 weeks 4.
• Maintaining an increase in cardiovascular fitness level is necessary to maintain the neuro-cognitive benefits induced by physical exercise 5.