Judy, at the age of 60, suffered a stroke. Her left side was completely paralyzed. She couldn’t cook, play with her granddaughter, or do simple everyday tasks.
With the help of the Rehab program and deep-brain stimulation, she slowly regained the movement she thought she’d lost forever.
First the wrist, then the arm, and then the hand, it slowly recovered. A year later, she celebrated her recovery by throwing a ceremonial first pitch at a Cleveland Guardians baseball game with her granddaughter.
It isn’t because of luck or magic. This case is solid proof of how the brain naturally rewires itself. In modern science, it’s known as neuroplasticity. The human brain is outstanding. We are not machines.
We have a lovely ability to change, grow, learn, and adapt throughout our lives. This ability is called neuroplasticity.
Let’s Break Down the Science
Our brain is composed of approximately 100 billion neurons. Think of your brain as a garden, and neurons as plants. Plants you water will flourish, and the neglected ones will shrink and whither away.
Neuroplasticity has different types:
1. Synaptic plasticity: It means watering some plants more often, so they grow bigger, and ignoring others that end up drying.
2. Structural plasticity: It means planting new branches that form a network across the garden.
3. Neurogenesis: New seeds emerging from the soil, adding new life to the garden.
4. Reorganization: If one tree falls or dies, nearby trees spread branches to fill the space.
This analogy sounds fun, but the powerful question is, how can I train my brain the way I would train my body?
How to Boost Your Brain?
Don’t think of neuroplasticity just as a scientific concept. It is something you can influence your brain to adapt, learn, and change at any age.
You can practice this in your daily life. Here are simple habits that anyone can practice.
1. Shape Your Environment with Good Energy
Our brain loves challenges. At first, it acts defensively, but later on, our brain gets excited. Environments that, through new challenges, give attention-stimulated growth and strong connections.
But make sure your challenges aren’t energy draining. Do something unusual. Growth starts when you cross the edge of comfort.
Mix different activities with your daily routine. More variety in routine spices up the brain. For example, read a book that is out of your interest, or pick up an instrument and try to learn it. It really adds value to your life.
2. Sleep, Sleep, and Please Sleep
I used to think I had plenty of time after work. I was spending my resting time on tasks, doom scrolling through the hellhole of reels, or watching anime(One Piece).
But, Oh Boy! I was naive, and the reality hit me sooner than I expected. Now I give my brain a proper rest, so it can function better.
The brain gets reset when you sleep. Research shows that sleep helps the growth of our dendrites (short branches of a neuron help transmit a signal). Stronger dendrites mean stronger memory and quicker adaptability.
Here is what I do to improve my sleep quality:
- No caffeine at night
- No late-night binge-watching or exposure to screens
- I make my room dark, extremely dark, and a little bit cold
- No phone scrolling in bed (the most important rule)
- Consistent bedtime. Fix your sleeping and waking-up time
Sleep is not a time that you lose; it is a process of building and repairing.
3. Move Your Body No Matter What Happens
Research shows that regular exercise helps prevent neuron loss in the areas of the hippocampus (part of the brain).
Physical exercise boosts the brain’s plasticity via its impact on the BDNF (brain-derived neurotrophic factor), functional connectivity, and our motor control learning regions in the brain.
I know it is hard for everyone to go to the gym and build muscle. But it isn’t about just building muscle. Even a small effort counts.
Go for a 10-minute walk, do 10 pushups, or go running. These tiny habits will supercharge your mood battery, and your brain health will be mind-blowing.
3. Focus on the Present
Give full attention to the present, without living in the past and contemplating the future.
A study shows that mindfulness helps reshape brain networks. It cultivates awareness, attention, and regulates emotions.
Tips to Maintain Brain Health
- Mindful breathing: Sit comfortably, close your eyes, and focus on your breathing.
- Sit down in a calm place, and focus your mind to feel the sensation from your head to your toes. You will feel sensations throughout your body. It is a feeling of relaxation.
- Whenever you walk, observe the sounds around you. Feel the steps, the way you put your feet on the ground, each detail will help you gain self-awareness.
- Eat slowly, don’t just inhale your food. Notice the texture, taste, and aroma.
- Early morning, say out Loud: I am healthy, I am wealthy, I am confident, I am unstoppable, I am beautiful, I am at peace, I am blessed, I am kind.
- Reading is mandatory, but read something unusual that’s beyond your interests. I would recommend, The Crowd: A Study of the Popular Mind By Gustave Le Bon, a non-fiction book.
Our brain is continuously changing. But it needs the right direction, environment, nourishment, and new challenges. When we learn new things, sleep properly, eat well, and exercise daily, it improves our brain’s plasticity.
Judy didn’t just recover, she rewired her brain. And if she can do it, then you can too. All you need to do is take action.
