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What is neuroplasticity?
How can our brain still change after it has matured?
How can we influence this through changing our environment?
///A THREAD///
How can our brain still change after it has matured?
How can we influence this through changing our environment?
///A THREAD///
Definition?
Neuroplasticity is the capacity of brain cells to adapt to internal and external stimuli.
This depends on processes like membrane depolarization, synaptic activity, and changes in the dendrites.
All of these are essential in the process of learning.
Neuroplasticity is the capacity of brain cells to adapt to internal and external stimuli.
This depends on processes like membrane depolarization, synaptic activity, and changes in the dendrites.
All of these are essential in the process of learning.
What to remember:
Synapses: connections between neurons to transfer signals.
Depolarization: Needed to transfer an electrical signal.
Dendrites: Receivers of signals of other neurons.
Synapses: connections between neurons to transfer signals.
Depolarization: Needed to transfer an electrical signal.
Dendrites: Receivers of signals of other neurons.
Neurogenesis?
Neurogenesis is the formation of new brain cells.
A new neural cell can help with the awareness of differences between certain experiences and in this way recognize newness. (Learning)
They can also help to form associations between pre-existing neurons.
Neurogenesis is the formation of new brain cells.
A new neural cell can help with the awareness of differences between certain experiences and in this way recognize newness. (Learning)
They can also help to form associations between pre-existing neurons.
How to increase neuroplasticity?
Newness and challenge 
Exercise 
Diet and inflammation 
Love, perception, and reduced stress
Sleep
Newness and challengeExternal stimulation is critical to stimulate and enhance cognitive performance.
Novelty, focused attention and challenges are essential components that lead to positive neuroplasticity.
This is backed up by research.
Example:
Learning a new musical instrument has a positive influence on neuroplasticity in several regions of the brain
Why?
Learning music requires integration of audiovisual information and the understanding of abstract rules that are associated with music.
Learning a new musical instrument has a positive influence on neuroplasticity in several regions of the brain
Why?
Learning music requires integration of audiovisual information and the understanding of abstract rules that are associated with music.
ExerciseAccording to studies done on the elderly, exercise can increase cognitive performance.
A high level of physical fitness can decrease the expected age-related break-down of the hippocampus.
The hippocampus is a brain structure that is essential for our memory
Example:
In our practice, we give people an exercise on prescription.
They get a movement coach and find a way on how to integrate aerobic and strength exercises into their daily lives.
Afterward patients report back to us that they perform better at their job place.
In our practice, we give people an exercise on prescription.
They get a movement coach and find a way on how to integrate aerobic and strength exercises into their daily lives.
Afterward patients report back to us that they perform better at their job place.
Diet and inflammationIt has been shown that our modern diets lead to increased levels of inflammation.
Inflammation in the brain has a negative influence on neuroplasticity.
Certain areas that can be focused on to reduce inflammation:
- Diet rich in vegetables, fruits, and fish.
- The use of Polyphenols that are found in grapes and berries.
- The use of Flavonoids that are found in cacao.
- Omega-3-fatty acids that are found in fish
- Diet rich in vegetables, fruits, and fish.
- The use of Polyphenols that are found in grapes and berries.
- The use of Flavonoids that are found in cacao.
- Omega-3-fatty acids that are found in fish
Example of a possible diet:
The Mediterranean diet or the Okinawan diet.
These two types of diets are excellent examples of diets that are relatively low on inflammation.
The main premise of these diets is to focus on whole foods and to minimize processed foods.
The Mediterranean diet or the Okinawan diet.
These two types of diets are excellent examples of diets that are relatively low on inflammation.
The main premise of these diets is to focus on whole foods and to minimize processed foods.
Love, perception, and reduced stressMeditation, kindness, compassion and other prosocial behaviors have a positive influence on neuroplasticity.
There may also be less loss of hippocampal volume with older age when one does meditation and experiences less stress.
Meditation?
One study suggested that people who meditate frequently may have less atrophy (death) of brain gray matter with aging.
This study suggests that long-term meditators can preserve and improve their brain function through meditating.
One study suggested that people who meditate frequently may have less atrophy (death) of brain gray matter with aging.
This study suggests that long-term meditators can preserve and improve their brain function through meditating.
SleepSleep has a neuroprotective and restorative role for the brain.
It may work on the following pathways:
- Restore energy that has been used during wakefulness.
- Increase neurogenesis. (Formation of new neurons)
- Reduction of inflammation.
Some healthy sleep habits?
- Regular sleep schedule.
- Exercise enough during the day but not right before bedtime.
- Enough mental stimulation during the day.
- Hot shower before bed.
- Focus on relaxation.
- Electronic devices should not be used the last hour before bed.
- Regular sleep schedule.
- Exercise enough during the day but not right before bedtime.
- Enough mental stimulation during the day.
- Hot shower before bed.
- Focus on relaxation.
- Electronic devices should not be used the last hour before bed.
**Conclusion**
Work on the previous points and you can not only reduce the impact of aging on the human brain but you can also change the brain accordingly.
This illustrates how small changes in your environment can have a big impact on your (future) self.
Work on the previous points and you can not only reduce the impact of aging on the human brain but you can also change the brain accordingly.
This illustrates how small changes in your environment can have a big impact on your (future) self.
What can I talk about for a future thread?
I will let you choose it down below in the poll.
I will let you choose it down below in the poll.
If you liked this tread or found it useful, please retweet the first tweet. https://twitter.com/SarahThooft/status/1354120629616840704
