Brainworks_Tips and Exercises to support Neuro-plasticity
As a multi-modality practitioner with a particular interest in neuro-science (and neuro linguistic programming), I’ve been following a lot of experts regarding the topic and brain health. Knowing the science behind the techniques is not only interesting but also gives us insight into how our bodies and brains are functioning and in my experience, this knowledge helps us become more effective when working with clients. When we are able to explain to them why they do what they do, we are enabling and empowering them to create long-term effective change an d impact others as well.
Neuroplasticity is the brain’s amazing ability to be dynamic, continue to grow and evolve and support us, if we allow it to and help create conditions for it.
A brain that is not exercised tends to shrivel and shrink and turn to mush, akin to a muscle that is not nurtured and exercised. When we combine our mental work with physical work, i.e. using our hands (more than what is involved in using the smartphone or pc) we involve both the left and the right hemispheres of the brain as well as help fire more neurological pathways and light up multiple areas of the brain, allowing for a more complete experience and deeper learning. This also leads to better brain health!
The key to increasing neuroplasticity is to cause mild stress the brain by forcing it to do things differently and thus change the structure of neural connections. When we learn something new, there is a domino effect overall; we tend to improve the speed of our thinking, enhance the firing rate of neurons, master our decision making abilities and other higher executive tasks as the experience sets in. Learning, therefore, is the quintessential component to making your brain or cerebellum more reactive, flexible and fluid.
Resilience and being able to adapt to change are key factors in promulgating the species and survival and being fit in body and mind help us move from survive to thrive in any environment, under any condition! A brain that is dynamic and flexible will help us not only live better but also decrease substantially our chances of losing our memory or getting hit by Alzheimers or Parkinsons.
Here are a few tips culled from the experts to increase neuroplasticity and maintain a healthy brain:
- Get out in nature and green surroundings every day. Our bodies were definitely not made to languish in neon-lit offices or homes, or stay confined to the walls that we have built around ourselves for comfort. Research shows that even short breaks of as little as 5 to 10 minutes can help refresh and rejuvenate us! If we can work this into our day, several times a day or commit to longer periods, we are simply allowing nature to help us be our best.
- Look after what goes into your body — adequate hydration and good nutrition are key to maintaining a healthy brain as well as body. We are to a great extent what we imbibe!
- Work on activities that involve both hemispheres and the use of your hands — Music is probably the best example of this — learning to read music and play a musical instrument seems to involve the entire brain, besides being a very enjoyable activity. If you already play an instrument, work at learning a new composition or add another instrument to your portfolio!
- Juggle a few things together in your hands. Doing this while you’re mentally concentrated on not letting anything fall can be beneficial as well as a fun exercise. Learning to hula hoop is another example. Learning to dance, balance on a tightrope, ride a bike… in short any new activity that requires mind and body coordination is going to be useful. We know that one is never too old or too young to learn!
- Learn a new language. You know, the one you’ve been wanting to? This forces you to concentrate on the structure and compare it with your own, helping you form new neural connections. Besides, it exposes you a whole new culture and way of thinking and you make new friends in the process!
- Try yoga, or pilates or something similar. These are not only exercise poses, but also disciplines to get you mind and body to become less rigid and more flexible. Again, if you’re already at it, then reverse or change your routine for a while or add something totally different to the mix.
- Tweak your regular routines. Routines are designed for productivity and efficiency, not discomfort. Tweak and change those which have become so comfortable and automatic that you barely notice what you’re doing. This can help you break out of the automatic trance and give your brain a bit of discomfort! Getting out of the norm, the daily comfortable grind can do wonders for your brain. Experts suggest things like getting off the other side of the bed, using your non-dominant hand to brush your teeth or hold your cup with, break up the order in which you follow your morning routine, change your morning brew and/or breakfast, take a different route to work or a different means of conveyance etc. You can get incredibly inventive at how to jolt your brain and body out of complacence and make it fun! Involve a buddy in the process for accountability and double fun!
These are just a few tips and exercises, which we will expand on as we go along.
- What are your personal strategies to expand your brain, nurture your overall well-being and enhance neuroplasticity?