Contrary to the long-held belief that the brain’s structure is fixed and solidified in early adulthood, modern science has now shed light on the ongoing capacity of the gray matter to change and adapt throughout one’s lifespan. Neuroplasticity refers to an inherent trait of the brain’s adaptive prowess, which emerges as a pivotal catalyst in guiding individuals through the labyrinthine challenges of life’s stressors. This inherent flexibility enables the nervous system to respond to experiences, learn new information, and recover from both psychological and physiological injuries, thus opening doors to new possibilities for cognitive enhancement and rehabilitation. Hence, it is in this fast moving day and age where the use of technology has almost become ubiquitous, where one fears for their mental well-being as stress permeates the daily lives of individuals like toxic tendrils of smoke rising up a crevice, manifesting in various forms and intensities, where neuroplasticity plays a pivotal role in the rejuvenation and revival of one’s mental fortitude. From the demands of work and academic pressures to personal responsibilities and societal expectations, people often find themselves navigating a constant stream of stressors, and so it is essential that initiatives are taken on an individual level in order to transform such stressful situations into one of greater learning and stimulation. In order to traverse the arduous path of life, one must, first and foremost, get a good amount of sleep. Though it may seem trivial and unimportant, quality sleep is essential for neuroplasticity, as it supports memory consolidation and overall cognitive function. By fine-tuning sleep patterns and prioritizing physical activity-individuals can actively kindle neuroplasticity, bolstering their cognitive fortitude against the damaging impacts of persistent stress. To enhance learning prowess, approach learning in up to 90-minute blocks, as our bodies continue the rhythms of our 90-minute sleep cycles throughout the day. Testing learning new information at different times throughout the day can also help identify optimal times for learning and retention, thus allowing individuals to make adjustments to their learning patterns in order to comprehend information more efficiently and effectively. Moreover, engaging in activities specifically designed to challenge and stimulate the brain, such as puzzles, memory games, and sports such as chess and cricket which require the planning and critical thinking aspect of the brain (the prefrontal cortex), can enhance cognitive function and promote neuroplasticity allowing for enhanced memory skills as well as adaptability. One other facet towards boosting neuroplasticity is resistance training which refers to engaging in exercises that challenge muscles through the use of external resistance, such as weights or resistance bands. This strenuous physical exercise, bolsters the brain’s ability to adapt to different stressful situations.
The impact of resistance training on neuroplasticity lies in its ability to induce changes at both the structural and functional levels of the brain. Regular resistance training has been associated with enhanced cognitive functions, including improved memory, attention, and executive functions. The physiological mechanisms underlying these benefits involve the release of neurotrophic factors, such as brain-derived neurotrophic factor (BDNF), which promotes the growth and maintenance of neurons. Resistance training can also contribute to neuroplasticity by influencing synaptic plasticity- the ability of synapses (connections between neurons) to strengthen or weaken over time. This heightened synaptic plasticity is linked to improved learning and memory processes. Thus, resistance training is seen as an excellent way to lessen the effects or completely eradicate the onset of diseases such as dementia and Alzheimers as it enhances cognitive function as well as blood flow to the brain. Through cognitive training and non-invasive brain stimulation techniques, the degradation of neural connections and synaptic plasticity itself can be reduced, thus easing the effects of such impairing diseases. In addition, the effects of strokes and traumatic brain injuries such as concussions can also be reduced through the increase of blood flow to the brain and increased neural development which can be put into effect through techniques such as resistance training and cognitive therapy. As proposed by Margaret Kennard in the Kennard Principle, “the developing brain is capable of more significant reorganization and recovery after injury. Furthermore, the younger brain, in contrast to the elderly brain, is less likely to develop progressive cognitive decline, and the ongoing development may in actuality promote recovery.”¹ Lastly, by changing perspectives and views on stressful situations and treating them as greater learning curves, one learns from even the most difficult of circumstances.
When the body responds to stress, it’s crucial to remain calm and accept the response rather than trying to suppress it. This technique helps raise your stress threshold and manage medium-term stress. By having a more positive outlook when facing dilemmas, one is able to train the mind to adapt to different situations. Pragmatism is key towards cognitive development and growth. Hence, by cultivating an adaptive mindset and by learning to embrace change and see challenges as opportunities for personal and cognitive growth, an individual is able to maximize his learning potential and capacity. Finally, by transforming negative and pessimistic into more positive and constructive ones, one is able to restructure cognitive function and promote adaptability and reduce the overwhelming nature of stress. All in all, neuroplasticity may serve as a refuge; a safe haven for those who are not able to reach the heights of success as stress bogs them down as well as for those individuals who may either be suffering from autoimmune disorders or simply not being able to manage their time effectively. Life can be a very cruel game if one is not able to identify their obstacles and enact upon their removal. Therefore, the concept of neuroplasticity serves as a reminder for all to improve themselves and their cognitive development in order to learn, persevere and eventually grow. As Dr Huberman has quite rightly stated, “We can (even) use play as a means to enhance neuroplasticity and explore novel situations, regardless of age.
