Five Keys to Neuroplasticity
1. Exercise
Aerobic exercise improves blood flow and increases oxygen levels, which increase neuron growth. (The brain is only 2% of our body mass but it consumes 20% of our oxygen and nutrients.) Exercise also increases the volume of white and grey matter in the brain. A minimum of 30 minutes three times a week is recommended.
2. Sleep
A healthy adults needs between 7-9 hours of sleep (Teens need 8.5 – 9.25 hours). During sleep our brain has the chance to integrate learning and also combs through information and decides what is needed and what is not.
3. Food
The brain needs Omega-3s (found in certain nuts, salmon and spinach) and vitamins from foods. Healthy food and a balanced diet is the soil in which mental seeds can grow.
4. Novelty
New experiences stimulate neuronal connections. These experiences have to increase in challenge in order to create new growth.
5. Close Paying of Attention
The close paying of attention (as in study and focused attention) increases neurotransmitters responsible for creating new neural connections.