Learning to cook Doing crosswords, sudoku, or puzzles every week Studying a language Learning to play a musical instrument Developing a skill such as woodworking, painting, knitting, etc. Joseph Maroon, M.D., clinical professor of neurological
surgery at the University of Pittsburgh School of Medicine and team neurosurgeon for the Pittsburgh Steelers, says that when neurons or brain cells “fire together, they wire together.” “This happens with the repetition of activities like
sports, habits, or learning, which all reinforce the neuroplasticity and positive changes in the brain synapses,” he explains. On the other hand, as we age, experience traumatic
brain injuries, or are exposed to toxic chemicals, the synapses and connecting nerve fibers become damaged. “Hence, we experience reduction in memory, learning, cognition, and processing of information.” Maroon, a prime example of what he preaches, is still
running triathlons, working, and writing books in his 80s. “I want to function at my peak performance,” he says. He credits a robust fitness regimen for increasing the
levels of beneficial chemicals in his brain, improving the connections in his brain, and lifting his mood.
THERE ARE FIVE MAIN FACTORS TO ENHANCE NEUROPLASTICITY, SAYS MAROON:
1
Anti-inflammatory diet. Avoid processed foods and those with excessive sugar, and instead focus on
natural and whole foods such as fruits, vegetables, lean protein, grains, and nuts.
2 3
Aerobic activity. According to the Cleveland Clinic, aerobic exercise is physical activity that uses your
body’s large muscle groups and is rhythmic and repetitive. Some examples include walking, cycling, and swimming. “Aerobic activity greatly enhances the formation of new
neurons, new synaptic connections, and neuroplasticity,” says Maroon.
Avoid toxins. Research from the American Addiction Centers reveals that drugs and alcohol can have short-
and long-term negative impacts on the human brain. For example, alcohol interferes with the brain’s communication pathway and can affect the way the brain works. Brain injury resulting from drug or alcohol use can
range from minor damage to brain cells to severe physical damage, such as traumatic brain injury or stroke. Along with many other harmful health consequences,
smoking tobacco causes chemical changes, oxidative stress, and inflammation in the brain, says the American Chemical Society.
4
Control stress. Studies have shown that prolonged stress causes atrophy of the hippocampal neurons.
Prolonged stress has been reported to alter molecular and cellular markers of neural plasticity and could contribute to stress-related disorders. “Again, one of the best stress relievers is exercise,”
says Maroon, adding that sometimes medication may be indicated. Experts say that meditation, such as Transcendental
Meditation practice, a technique in which you mentally repeat a word or phrase to avoid distracting thoughts and achieve a state of relaxation, helps develop a new style of brain functioning. “We gain a more stable inner sense of self and
are not overwhelmed by stress and strong emotional experiences,” says Fred Travis, Ph.D., director of the Center for Brain, Consciousness, and Cognition at Maharishi International University and co-author of World-Class Brain.
5
Eat right. Greenblatt says eating certain foods and nutrients can boost brain power. Lithium, a light metal naturally found in low levels
in the body and in some foods, is thought to protect the brain. Including lithium-rich foods such as shellfish, seafood, eggs, mushrooms, goji berries, and tomatoes can help support neuroplasticity. Polyphenols, micronutrients found in plant foods,
have long been regarded as beneficial for the treatment of neuropsychiatric ailments and general neurological aging, says Greenblatt. He recommends consuming berries, grapes, green tea, and foods containing turmeric to support neuroplasticity. “Neuroplasticity brings out the reality that the brain
is a river and not a rock,” Travis tells Newsmax. “The brain circuits we have today were sculpted by
our decisions yesterday. We are in control. Whatever adverse events have happened in the past have left their mark, but today we are free to select actions to undo those effects and build new functional circuits.”
MARCH 2024 | NEWSMAX MAXLIFE 81
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