What is neuroplasticity?

Have you ever wondered why we dream? Perhaps it’s because the Earth rotates. This might sound like a silly notion, but does our brain make us believe in astrology? You might think that way, but there is scientific evidence to support this idea. While we enjoy modern technologies like smartphones and the Internet, our brains are quite like those of our ancestors from 200,000 years ago. So, what would happen if we took our current brains back to the past, or conversely, if a human being from 200,000 years ago were born today? Surprisingly, in both scenarios, there wouldn’t be any significant issues. This is all thanks to neuroplasticity (Call, 2019).

Neuroplasticity refers to the brain’s ability to absorb information and evolve to manage new challenges. It’s an innate talent that enables a human being to grow as a person and handle the constantly shifting responsibilities of everyday life. According to Dr. Tworek, “Neuroplasticity refers to the flexibility and adaptability of our brain throughout our lives.” He also added that it is how we develop as individuals. Thus, learning the alphabet by heart as a child is an early example of neuroplasticity in action. The same goes for learning to drive and navigate your neighborhood’s streets.

Under the general heading of neuroplasticity, even something as basic as memorizing the name of a new coworker requires brain activity.

This is where things start to get interesting. In fact, neuroplasticity causes physical alterations within your brain. Essentially, when you learn from your experiences, your brain is rewired in some way.

“Our brains undergo structural and morphological changes,” Dr. Tworek says. As you process information, new synaptic connections are created between the billions of neurons in your brain. It is an ongoing process (Tworek, 2023).

Benefits of neuroplasticity

Humans are the most prosperous species on Earth, having spread across the globe and even setting sights on challenging environments like Antarctica and, potentially, Mars. How has such extensive adaptation been possible? The answer lies in our brains’ unique gamble on adaptability. Unlike species suited to stable habitats, humans needed to survive in diverse, ever-changing terrains and climates. A rigid, pre-designed brain structure would not have allowed for this level of flexibility. Therefore, our brains opted for neuroplasticity, prioritizing adaptability over rapid growth and specialization to thrive in any environment.

In contrast to animals like gazelles or giraffes that can run almost immediately after birth, humans are born comparatively helpless and require over a decade of parental care. This extended period of growth supports the development of neuroplasticity. But what exactly does neuroplasticity entail? Our brains contain a body map called the homunculus, which connects various parts of the body to specific brain regions. However, when one of these body parts is lost, the brain’s adaptability comes into play. In 1797, for instance, Sir Horatio Nelson lost his right arm after being struck by a bullet and requiring amputation due to necrosis risk. Months after the surgery, Nelson reported a strange sensation, as though his arm was still present. Although he interpreted this as evidence of an afterlife or a soul, modern neuroscience provides a different explanation. When an arm is amputated, the brain region responsible for that limb is gradually taken over by other regions. This restructuring of neural circuits shows how the brain actively adapts to changes in the body. Neuroplasticity is so powerful that if two fingers are bound together, the brain regions responsible for each will begin to fuse and function as one (Call, 2019).

Further experiments illustrate the remarkable adaptability of the brain. For example, scientists swapped the auditory and visual circuits in ferrets, and the ferrets’ visual and auditory cortices quickly assumed each other’s functions, allowing them to see and hear seamlessly. Ultimately, areas of the brain are not inherently designated to specific tasks; instead, they take on roles as opportunities arise. The brain functions much like a company: when a department is assigned a particular type of work, it adapts to process that work efficiently. If the department stops receiving tasks, it is reabsorbed and reorganized by other parts of the brain, showcasing the dynamic flexibility of our neural structure.

According to neuroplasticity, learning occurs as we take in and process information throughout our lives. Dr. Tworek explains, “It enables us to adjust to new situations and environments.” That said, learning new things isn’t the only aspect of neuroplasticity. Relearning, which is crucial following a stroke or severe brain injury, is supported by our brain’s ongoing updating and reprogramming capabilities. Physical changes underlie neuroplasticity, allowing the brain to work around damaged areas. Through this process, synaptic connections form new pathways that help overcome damage. After a stroke or other head injury, physical therapy and rehabilitation exercises often aim to harness the regenerative power of neuroplasticity.

10 Principles of Neuroplasticity

The brain functions similarly to a business in that it starts processing a certain kind of work when it is assigned to a specific department. That department will be absorbed and restructured by another department if it is no longer assigned tasks. At the age of two, Ben Underwood lost both of his eyes due to cancer. But he developed the ability to make noises with his tongue that would reflect off of things and help him sense his surroundings, much like bats do with echolocation. Interestingly, he is not the only person with this directional skill; thousands of others with visual impairments are known to have acquired it. Researchers investigated the brains of these people and discovered that the visual cortex was active when they processed music. According to studies, this remodeling occurs far more quickly than anticipated; the visual cortex starts to react to aural cues within an hour of the eyes being covered.

The greatest threat to the visual cortex occurs at night: sleep. How do we manage to endure over eight hours of sleep? During our slumber, the lateral geniculate nucleus sends random signals exclusively to the visual cortex. Meanwhile, the pons in the brainstem paralyze the muscles, allowing us to experience the world without moving. Yes, this is how REM sleep, or dreaming, occurs. It seems as if the brain throws out fake tasks to keep the visual cortex engaged while we sleep. As we age, the proportion of REM sleep and dreaming decreases. Additionally, precocial animals like giraffes and gazelles, which are relatively mature at birth, tend to experience less REM sleep and fewer dreams compared to altricial animals that require extended parental care. This is because their neuroplasticity is less pronounced, making it easier for their visual cortex to remain intact (Ackerman, 2018).

Maximizing brain function requires a proactive, strategic approach, especially after an injury or impairment. In 2008, research introduced ten guiding principles of neuroplasticity, which offer valuable insights for sustaining and enhancing cognitive abilities over time. These principles highlight the importance of active engagement, meaningful practice, and intentional learning to promote lasting improvement. Here’s a list of strategies to maximize brain function based on these core principles:

1. Use It or Lose It

Skills fade if not regularly practiced, so keep engaging with what you’ve learned to maintain it. Consistent use helps to reinforce these skills, preventing them from weakening over time.

2. Use It and Make It Better

Consistent practice refines skills and strengthens neural pathways. Remember: practice makes perfect, and each session builds on the last to deepen your proficiency.

3. Specificity

Focus on the exact skills you wish to improve to ensure targeted development. This focused approach allows the brain to create and strengthen specific neural connections related to that skill.

4. Repetition

Repeated practice embeds tasks deeply in the brain, making them feel more natural over time. Over time, repetition leads to automaticity, allowing you to perform the skill with minimal conscious effort.

5. Intensity

Approach each task with full effort; partial engagement limits effectiveness. Committing fully helps create a more powerful and lasting impact on brain pathways.

6. Timeliness

Act early, especially if recovering from a brain injury, as faster intervention leads to better outcomes. Timely action capitalizes on the brain’s natural healing and reorganization processes.

7. Salience

Choose tasks that genuinely matter to you, as personal significance enhances learning. The more meaningful the task, the stronger the motivation to practice and retain the skill.

8. Consider Age

Neuroplasticity benefits people of all ages, though younger brains may adapt more quickly. While it may require more patience in later years, continued practice still promotes brain growth.

9. Transference

Learning one skill can improve related abilities, so mastering one task may benefit others. This crossover effect can accelerate learning in other areas, making it a valuable strategy.

10. Interference

Old habits and shortcuts can hinder new learning, so work to replace these with positive practices. Breaking down established patterns allows new connections to take hold more effectively.

These strategies encourage a focused and effective approach to maximize brain health and functionality, whatever your starting point.

Methods for Increasing Neuroplasticity

Increasing neuroplasticity—the brain’s ability to adapt and reorganize itself—can be achieved by regularly challenging it with new and varied experiences. According to Dr. Tworek, making small changes to daily routines, experimenting with different activities, and stepping outside comfort zones can effectively boost brain health and flexibility. Simple adjustments, such as taking a new route to work or using your non-dominant hand, stimulate mental growth in unexpected ways. Embracing these experiences without stressing over perfection allows the brain to reap the full benefits of learning and adaptation.

Here’s a list based on Dr. Tworek’s methods for increasing neuroplasticity:

1. Seek new experiences daily.
   • Change small parts of your routine, like taking a different route to work or the grocery store.
   • Try navigating without GPS to engage spatial awareness and intuition.
2. Introduce variety to routine activities.
   • Listen to new music instead of your usual playlist.
   • Experiment with different recipes or cooking techniques.
   • Add a new exercise or sport to your workout; for instance, if you usually run, try weightlifting or cycling.
3. Use your nondominant hand.
   • Challenge yourself by performing tasks with your non-dominant hand, like brushing your teeth or using your phone.
4. Prioritize quality sleep.
   • Ensure consistent and restful sleep, as it helps consolidate daily learning and experiences.
5. Step out of your comfort zone.
   • Learn something entirely new, such as:
     • Taking a class in an unfamiliar subject
     • Learning a new language or skill, like juggling
     • Picking up an instrument
   • Travel to different places to gain fresh perspectives.
6. Focus on the process, not the outcome.
   • Enjoy the experience, and don’t stress about mastering the new activity. The key is consistent engagement, which benefits your brain regardless of skill level.

These activities promote neuroplasticity by engaging different areas of the brain and fostering adaptation through new learning experiences.

Conclusion

Simply repeating something without meaning won’t change the brain. The brain changes when it feels the need to, which occurs when we experience interest and positive emotions. Neuroplasticity is fueled by engagement, allowing the brain to rewire itself as we explore new skills and challenges. When we are genuinely motivated, the brain’s adaptive capacity is amplified, paving the way for lasting transformation. Our brains hold tremendous potential. They are designed to learn anything, and with the right tools, we could one day harness our sixth sense not only for ultraviolet light and magnetic fields but also for gravitational waves. However, for this to happen, feeling intrinsic motivation is crucial, as it drives the neuroplastic changes that shape how we perceive and interact with the world.

If everything in life were determined by genetics, the children of geniuses and wealthy individuals would naturally succeed. Yet, this is not the case. Neuroplasticity demonstrates that individual experiences, rather than genetic inheritance alone, shape the brain’s capacity for growth and achievement. Children who are encouraged to find their own passions develop the kind of neural connections that support resilience and creativity. Being overshadowed by a parent’s extraordinary success can leave one without the chance to cultivate intrinsic motivation or even extrinsic motivation. Thus, the brain holds the potential for an infinite spectrum of possibilities shaped by experiences and encouragement. Ultimately, our willpower is crucial, as it drives us to actively engage with new experiences that expand our brain’s abilities. This narrative not only speaks of the potential of new technologies that could reshape our future but also the immense possibilities held within the mere 1.5 kilograms of pink matter in our heads.

References

Tworek, G., 2023. What Is Neuroplasticity? How It Works. [online] Cleveland Clinic. Available at: https://health.clevelandclinic.org/neuroplasticity [Accessed 9 November 2024].

Call, M., 2019. Neuroplasticity: How to Use Your Brain’s Malleability to Improve Your Well-being. [online] accelerate.uofuhealth.utah.edu. Available at: https://accelerate.uofuhealth.utah.edu/resilience/neuroplasticity-how-to-use-your-brain-s-malleability-to-improve-your-well-being [Accessed 9 November 2024].

Ackerman, C., 2018. What is neuroplasticity? A psychologist explains. [online] PositivePsychology.com. Available at: https://positivepsychology.com/neuroplasticity/ [Accessed 9 November 2024].