Five Strategies to Increase Neurogenisis, Improve Your Memory and Help your Brain Create New Neurons

Adult neurogenesis is, simply put, the birth of neurons from stem cells [1]. Stem cells can divide into many types of cells. Studies performed on stem cells show that neurogenesis could hold the key to treating neurodegenerative conditions like Alzheimer's disease.

For older adults, improving neurogenesis allows maintaining your memory and cognitive abilities as you age.

For younger adults and teenagers, these strategies will help you use and maintain more brain cells for longer, improving your memory, focus, and overall brain function. 

There are multiple ways to improve neurogenesis, which require diet and lifestyle changes. In the long run, prioritizing your health will be beneficial for memory and cognitive function. 

1. Your Diet Will Help Improve Neuroplasticity and Neurogenesis.

You are what you eat, and so is your brain. Micro and macronutrients are critical to how our body creates and manages our cells. The top three things you can eat to improve how your brain works are:

a) Eat Your Mushrooms 

Lion's Mane is one of the best supplements in supporting cognitive function thanks to its compounds that improve nerve growth factor*. In multiple studies since the 1990s, these two compounds have been found to stimulate neurogenesis, neuron regeneration, and rebuild neurons' protective myelin sheaths [2].

Lion's Mane is the best mushroom when it comes to improving neurogenesis and lifting brain fog; however, there are many other health benefits to Lion's Mane as well as other adaptogenic mushrooms. 

*Nerve Growth Factor is a protein that is important in the development and survival of neurons.

b) Eat Healthy Fats

Healthy fats contain flavonoids which increase neurogenesis. Incorporating foods like dark chocolate and blueberries will help with neurogenesis, while foods with omega-3 fatty acids such as salmon, tuna, walnuts, flaxseeds, cashews, etc., will help produce new neurons.

On the other hand, diets rich in saturated fat will reverse neurogenesis [3].
Healthy fats and saturated fats have two opposite results on the brain; it's essential to make the right decisions regarding your diet to feel your best in the future.

c) Add Antioxidants to Your Diet

Studies have shown that antioxidants may help counteract the unstable molecules that comprise free radicals, counteracting the negative effects of oxidative stress. Recent studies discovered that antioxidants might reverse some of the symptoms of ageing (such as memory loss).

Two types of flavonoids called "luteolin" and "diosmin" were shown to reduce hallmark symptoms of Alzheimer's disease in the brain. Luteolin can be found in abundance in green peppers and tomatoes, while diosmin is found in lemons [4].

Chaga mushrooms are also rich in antioxidants and have anti-ageing properties. You can find them in our Mushroom Powered Stress Reset Gummies as well as Brain Boost

2. Exercise Helps with Neurogenesis

Exercise increases cell multiplication in the brain and neurogenesis within the hippocampus*.

Essentially, working out not only helps you grow muscle but also helps you grow new brain cells. More importantly, it contributes explicitly to improvements in the function of the part of your brain that is responsible for learning and memory [5].

Although aerobics is the most efficient form of exercise to improve brain function, any type of exercise is beneficial and essential to get your brain in top condition. 

*Hippocampus is located within the temporal lobe of the brain and is essential for learning, formation of memory.

3. Learning a New Skill Helps Your Brain Generate and Maintain More Brain Cells

Learning helps increase the survival of new neurons in the order they are used to learn more efficiently in the future.

Whether it is a cognitive skill or a physical skill, continuing to add new skills is not only good for you as a person, but it also helps prevent the loss of neurons while increasing neurogenesis [6].

Try something out of your comfort zone to learn a new skill, like painting, reading a new book, trying out a new recipe, attending a dance class, or anything that challenges your mind differently.

4. Meditation Improves Cognition

Mindfulness meditation has shown that it can positively affect psychological well-being beyond the individual is physically meditating. 

Neuroimaging studies have started exploring the neural mechanisms underlying mindfulness meditation practice with EEG and functional MRI techniques. 

Recently, several MRI studies have demonstrated that experienced meditators exhibit a different gray matter* size and shape in multiple brain regions compared to non-meditating individuals [7].

*Gray Matter is neural tissue, especially of the brain and spinal cord, that contains nerve-cell bodies as well as nerve fibres.

5. Proper Sleep Helps Growth of New Neurons 

Although short sleep deprivation (less than 24 hours) does not harm neurogenesis, prolonged sleep deprivation does.

Studies show that people with increased periods of sleep have increased cell proliferation/survival. On the other hand, studies also show that people with disruptions of sleep or more prolonged sleep deprivation have a significant amount of inhibited cell proliferation and neurogenesis in some cases. [8]

Good, adequate sleep can result in lifting brain fog and increasing productivity throughout the day. Over time, proper sleep is beneficial to the way your brain functions.

Summary

Lifestyle changes may be somewhat strenuous, but dedication and motivation to healthy habits can ultimately determine the way your brain works. Healthy diet choices, exercise, proper sleep, and even learning new skills can contribute to a healthy, happy, and intelligent future. 

REFERENCES: 

1. Ming, G., & Song, H. (2012). Adult Neurogenesis in the Mammalian Brain: Significant Answers and Significant Questions. Retrieved 22 October 2021, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3106107/
2. Thenier, N. (2021). The Brain Boosting Effects of Lion's Mane Mushroom. Retrieved 22 October 2021, from https://wildkingdomextracts.com/blogs/mushroom-education/the-brain-boosting-effects-of-lions-mane-mushroom#LMNEURO
3. Thuret, S. (2021). Transcript of "You can grow new brain cells. Here's how." Retrieved 22 October 2021, from https://www.ted.com/talks/sandrine_thuret_you_can_grow_new_brain_cells_here_s_how/transcript
4. How Do Antioxidants Lend Themselves to Brain Health? | Alzheimers.net. (2018). Retrieved 22 October 2021, from https://www.alzheimers.net/antioxidants-lend-themselves-to-brain-health
5. Liu, P., & Nusslock, R. (2018). Exercise-Mediated Neurogenesis in the Hippocampus via BDNF. Retrieved 22 October 2021, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5808288/ 
6. Shors, T., Anderson, L., Curlik, D., & Nokia, S. (2011). Use it or lose it: How neurogenesis keeps the brain fit for learning. Retrieved 22 October 2021, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3191246/
7. Hölzel, B., Carmody, J., Vangel, M., Congleton, C., Yerramsetti, S., Gard, T., & Lazar, S. (2012). Mindfulness practice leads to increases in regional brain gray matter density. Retrieved 22 October 2021, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3004979/
8. Mueller, A., Meerlo, P., McGinty, D., & Mistlberger, R. (2015). Sleep and adult neurogenesis: implications for cognition and mood. Retrieved 22 October 2021, from https://pubmed.ncbi.nlm.nih.gov/24218292/