Here is a short video of an example of new neurons in adult mammals found on youtube.
And you will find here an article on a new technique that allowed scientist to visualize new neurons in humans - impressive.
What are you going to do today to promote neurogenesis and brain health?
Image via Wikipedia
Now you might ask what good does all this exercise and enriched environment (novelty) really do for my brain health and fitness? One thing that these two brain hacks increases is the birth of new neurons. Yes, new neurons.
The old dogma back when I started my undergraduate degree was that in adult mammals no new neurons were born. And all you had to look forward to was a constant death of neurons - and hence ‘depreciation’ of your brain. Fortunately scientific research is constantly finding new results that can shake up dogma (Elizabeth Gould is largely responsible for challenging this dogma, covered here).
Both enriched environment and exercise (running being the most widely studied) increases the number of new neurons born in adult mammals. Now, it still appears with age we might have a decrease of total number of neurons as death of neurons is still at a higher rate than the birth of new ones (though this is still an open argument). However, you might as well do your best to keep your neuron count as high as possible by exercise and exposing yourself to an enriched environment (I will talk about the importance of cognitive reserve another time)
And what are the benefits of keeping more neurons - besides keeping you sharp and wise - well one is it appears that antidepressant treatments increase neurogenesis - and if your block the birth of new neurons you also block the effect of antidepressant treatment. Therefore, it appears that the birth of new neurons is essential to reducing depression. And we can all live with being happier.
And guess what exercise, which I have pointed out increases neurogenesis, is also an effective treatment for depression.
So what are you going to do today to increase your E and E. (exercise and enriched environment)?
Here are some other blogs that cover similar info
http://www.sharpbrains.com/blog/2006/10/31/neurogenesis-and-how-learning-saves-your-neurons/
http://serendip.brynmawr.edu/exchange/node/1827
Could not directly embed the video so you will have to click the link.
Well this is only brain plasticity in a dish - but at least you get the idea of how dynamic neurons can act.
What are some of the baby steps we can all take to increase our brain health? I have told you that simple exercise and exposing yourself to new things (enriched environment) will improve your brain health in numerous ways. However, too many of us balk at implanting either of these because we do not think we have the time and energy to make the big commitment required to get results.
We get stuck into the thinking that big changes both in size and volume are required to produce meaningful changes. But you need to consider that anything is better than nothing. The research out there supports this idea that small steps can make a difference.
Sure it is most likely that 45 minutes of day of aerobic exercise might be the optimum level of exercise (at least most bang for the buck) but other research shows benefits with just 12 minutes a day of exercise. 12 measly minutes – we all have that to spare. Take a slightly longer walk to the bus, from the bus, go up and down several flights of stairs. I have personally found that stair walking is a very simple and efficient way of building fitness. Don’t take the elevator – walk the stairs.
Image via Wikipedia
The next trick is to put in a few extra trip up a set of stairs that are not required in your day to day life – do it for the sheer fun of it (plus the health benefits). I have seen so many people at university where I work punch the elevator button to go up one floor – yes one floor. All ages including 18-22 year old undergraduates. It takes them longer to get where they are going by the time the slow elevators transport them than if they just went up the stairs which are ten steps away from the elevator. Therefore, don’t worry about going to the optimal level just start with something.
Here are a few links regarding stair climbing workout and benefits.
http://industrialtrekking.blogspot.com/2008/04/stair-climbing-workout.html
http://www.focused-on-fitness.com/aerobic/no-sweat-exercise-plan.php
http://www.fitnesstipsforlife.com/the-great-facts-about-stair-climbing-machines.html
http://fitness.suite101.com/article.cfm/the_stair_climbing_workout
http://www.backpacker.com/blogs/?category=stair%20climbing
http://www.ingentaconnect.com/content/ap/pm/2000/00000030/00000004/art00634
