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Neuroplasticity: the art of brain training

20th Feb 2017
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Neuroplasticity: the art of brain trainingHave you ever talked yourself out of learning new things or skills because you think you’re not intelligent enough? Perhaps you’ve convinced yourself you’re simply too old to start learning again.

As the saying goes, you can’t teach an old dog new tricks, can you? Actually scientists these days would disagree, thanks to the discovery of brain or neural plasticity (also called neuroplasticity). The idea has been around since the 1960s, when experts claimed the human brain doesn’t have a set number of brain cells, as was previously thought. This research suggested many aspects of the brain can be changed throughout its lifetime, as opposed to the idea that it develops rapidly during early childhood then stays the same.

Now, neuroscientists believe the brain renews itself throughout life with new brain cells – including neurons, glia and vascular cells – being created and making new synaptic connections all the time.

Neuroplasticity is triggered by the neural connections that are made when you learn or experience something new or memorise new information (it can also happen in cases of brain injury to compensate for loss of brain function). Indeed, everything you do and think, and everything that happens to you affects your brain.

And yes, the first few years of life sees lots of neural activity as your brain develops. This happens because you’re learning new things constantly. But the process continues throughout your adult life.

This suggests that by developing new neural connections, you can make your brain better no matter what age you are. Your level of intelligence wasn’t written in stone when you were born. Intelligence is now considered to be fluid, which means you can increase yours if you give it the right training or input.

Take London cabbies, for instance. If you want to drive a licensed black cab in the capital, you have to ‘do’ The Knowledge – that is you have to memorise the 25,000 or so streets of London, as well as the numerous routes throughout the city and all its landmarks.

So perhaps it should be no surprise that a study published in the scientific journal Current Biology, found the average black cab driver has a significantly larger hippocampus than average (the hippocampus is part of the brain involved in memory and spatial navigation).

Boosting emotional intelligence

But it’s not just all about learning facts and figures. Experts believe a person’s level of emotional intelligence can change too. Thanks to our ‘plastic’ brains, it’s thought we can also learn to be happier and have better relationships. There are even many cases of people who claim to have used self-directed neuroplasticity to relieve mental health problems such as stress, anxiety and depression.

Similarly experts warn that neuroplasticity can generate negative changes too. Since it forms neural connections triggered by your experiences and the things you do repetitively, things like bad habits and negative thoughts can become ‘wired’ into your brain, they claim.

So what can you do to harness your brain’s neuroplasticity for the better? Here are a few tips:

Get active

Reports suggest physical exercise has a beneficial effect on neuroplasticity and cognition, with one study claiming a single 30-minute session on an exercise bicycle can improve brain plasticity temporarily. Regular exercise also helps your brain produce the chemicals that promote the formation of new cells and neural connections.

Meditate

Meditation and mindfulness practices are also thought to encourage neuroplasticity. Studies suggest meditation increases the size of the hippocampus as well as the cortex, the area of the brain involved in attention and memory. Other experts have found those who meditate have stronger neural connections between different parts of their brains.

Train your brain

Many brain training games are based on the idea of neuroplasticity and claim to make your brain work better. Some studies have found that these games work, while others have reached different conclusions. Brain training games can be a lot of fun, but there are many other ways to spark new neural connections, such as learning a new language, learning to play a musical instrument, doing crosswords and puzzles, playing chess and other board games, and doing arts and crafts.

Go exploring

Travel, as they say, broadens the mind. But if you’re not a fan of excursions to far-flung places there are lots of other ways to explore new things and new environments without having to leave the country. For instance, go to a museum, visit a historical building or take a guided tour of a city you haven’t visited before.

Develop a growth mindset

Not having a fixed mindset may make it easier for you to believe you can continue to develop new skills and abilities as well as boost your mental capacity as you get older.

Join us on our free one-day course called Developing and maintaining a growth mindset. It will provide you with the tools you need to develop a positive, flexible attitude to help you pursue your goals more effectively, both at work and at home.

If you’re also interested in taking up meditation, our 5 meditation apps for beginners can help you get started.

Find out more about the emotional support we offer, including help from our trained counsellors on the phone, online or face to face.

For advice and information call +44 (0) 1788 556 366 or chat to an advisor online 24 hours a day.

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