● Bad Habits
Are you struggling with bad habits? Well, you're not the only one. We all have our own bad habits, which may have started when we were younger, and which we have carried as we grew into the adults we are now. Just because you have these bad habits and have been struggling with them doesn't mean that it's too late to change them. As you will learn, neuroplasticity (and other brain-focused exercises) can help you break these bad habits. They can also help you learn new habits that will make you a healthier and better person.
● Painful Memories
Do you struggle with painful memories? Personally, this was one of the biggest challenges I had to face in my life. In fact, I am still in the process of overcoming my struggle with painful memories. Even though I haven't totally forgotten these memories, I have started working on them. Neuroplasticity is a powerful thing. You may not be able to totally forget the memories that make you feel broken, but you can help yourself break free of them. In doing this, you can focus on the more positive things in life, and on the things that make you happy.
What are your biggest day-to-day frustrations?
As you go through your daily routine, there may be things that always seem to make you feel frustrated. These may be simple things or big things. Either way, they can make you want to tear your hair out each time you experience them. There's no time like the present to start working on these day-to-day frustrations. As you learn more about neuroplasticity, you should start formulating a plan to deal with those things that make you feel aggravated each day. If you're able to execute the plan you have created, then you won't have to deal with these frustrations. Doesn't that sound better?
What challenges are you currently facing?
Think about the challenges you're currently facing in your life right now. Are you depressed? Do you suffer from PTSD? Do you feel like there is so much negativity in your life that you need to break free of it? If you're facing any kind of challenge right now, neuroplasticity can help you with it. I keep mentioning this because it's what this book is all about! I personally have applied neuroplasticity in my life, and I have seen how much it changed me. Changing your life is a process. Sometimes it's a lifelong process wherein you just keep finding ways to enrich your life and make it better, and one way to do this is by overcoming those challenges that plague you.
What are the main benefits you'll get from this book?
Purchasing and downloading this book is one of the best decisions you could have made for yourself. Neuroplasticity is a relatively new concept that is changing how people think all over the world. Since it was discovered, scientists, researchers and other experts have dedicated countless studies to neuroplasticity because of its incredible potential. From experiments conducted on animals to those conducted on human subjects and patients, we will be discussing some of these studies throughout the book. One thing they have in common is that they provide evidence on how beneficial neuroplasticity is. And since this book is all about that concept, you will be able to get enjoy great benefits too!
● Enhances cognition and improves intelligence.
Since neuroplasticity encourages the growth and development of the brain, you can use it to enhance your cognitive functions and improve your intelligence. There are certain exercises that you can do to become smarter. And as you will soon discover, these exercises all promote neuroplasticity. Even if you've graduated from school and you've already learned a lot from your profession, you can still push yourself further. And if you feel like you didn't make the most out of the time you spent in school, you can continue or restart your learning to make your brain stronger and encourage its plasticity.
● Protects against degenerative diseases such as Alzheimer’s and Parkinson’s.
Another great benefit of neuroplasticity is that it can help protect you against degenerative diseases that affect the brain. Studies have shown that those who don't "use" their brains are more susceptible to these kinds of diseases. If you want to maintain the health, strength and structure of your brain, you must keep using it. This means that you should keep on learning new things, having new experiences and interacting with new people. There are many ways you can do this, which, we will be discussing later on in the book. With practice, you can even come up with your own strategies and brain-strengthening exercises that will improve your neuroplasticity!
● Mitigates impaired cognitive function and aging.
We all have to undergo the aging process. This is a fact of life that we cannot escape from. But when it comes to our brains, we can use neuroplasticity to lessen the impairment of our cognitive functions that come with aging. This is another huge benefit of this book. Imagine being a 60- or 70-year-old with a mind that's still as sharp as that of a 30- or 40-year-old? Although your body might weaken or succumb to the effects of the aging process, you can alleviate these effects by learning how to apply neuroplasticity to your life.
● Makes your brain adapt to changes you may come across in life.
Neuroplasticity also helps your brain adapt to any changes you may have in your life. You may have heard the saying "You can't teach old dogs new tricks." This is the opposite of neuroplasticity, so you must stop believing this saying. It's totally possible for you to adapt to your situation and to any changes, and the easiest way to do this so by using your brain. A powerful brain gives you the ability to adapt to such changes no matter how extreme they may seem. And when you're able to do this, you will notice that life becomes a whole lot easier.
● Gain new experiences
Everything you will learn from this book will also help you gain new experiences. As you see the improvements in your life, you will become more courageous in terms of how you approach life and all of its challenges. The more courageous you are, the more you will have the willingness to get out there and experience new things. This, in turn, helps forge new connections in your brain. So it's like a beneficial cycle that will help you move forward each and every day.
How can you apply the concepts in this book to your life practically?
This part depends on you. In this book, you will be learning all about neuroplasticity and how you can apply it in your life. We will define the concept and discuss it from a scientific point of view to help you understand it better. Then we will be going into different exercises, tips and strategies that will give you a better idea of how you can apply the concepts to your life. As you will soon discover, applying these concepts in a practical way isn't that difficult. As long as you understand the concepts and why they work, you can apply them to your life easily.
What problem(s) will you be able to overcome?
Neuroplasticity can help you overcome all sorts of problems! From simple things like having too many negative thoughts to trying to break bad habits and solve more complex and overwhelming problems that involve your mind (such as procrastination, depression, trauma and more), you will have the potential to work through these issues using what you learn in the different chapters of this book. With that being said, let's begin your journey into neuroplasticity!
Chapter 2: What Is Neuroplasticity?
When it comes to neuroplasticity, there is a lot to learn. It isn't a simple concept that you can read about and understand in a single moment. After learning the definition of neuroplasticity, most people may not really understand all of its implications. But this is an incredible concept that has the potential to change your life for the better.
Before you can learn how to apply neuroplasticity to your life, you must first understand what it is. From the definition of neuroplasticity to the more scientific concepts behind it, we will be covering a lot of topics in this chapter. All of this information will help you understand neuroplasticity more profoundly.
Definition of Neuroplasticity
Neuroplasticity refers to the ability of the brain to reorganize itself. This happens when the brain creates new neural connections throughout your life. Neuroplasticity allows your brain's nerve cells (neur
ons) to compensate for any disease and injury, as well as to adjust the activities of these cells in response to any changes in your environment, or to any new experiences.
The reorganization of the brain occurs through various mechanisms, such as "axonal sprouting." In this process, axons that are undamaged grow nerve endings in order to reconnect the links of neurons that have been severed or injured. These undamaged axons may also sprout nerve endings in order to connect with other nerve cells that are also undamaged. This process creates new neural pathways that are required to perform a required function.
For instance, if one of your brain's hemispheres gets damaged, the hemisphere that remains intact may start performing some of the damaged hemisphere's functions. In this way, your brain compensates for the damage by reorganizing itself and creating new connections between the neurons that remain intact. But in order for your neurons to reconnect, you must stimulate them through activity.
Neuroplasticity is also known as brain malleability or brain plasticity. Either way, learning how to make the most out of this process will allow you to make significant changes in how you think and act.
Two Types of Brain Cells
The basic building blocks of living things are known as "cells." Our bodies are composed of trillions of these cells, and they all have their own functions. Each organ in the human body consists of specific types of cells that carry out these functions. Since neuroplasticity happens in the brain, let's focus on the cells in this powerful organ.
Throughout our brain (and spinal cord), we have nerve cells known as "neurons." These neurons transmit chemical and electrical signals throughout the body. Also, these neurons are surrounded by "glial cells." These cells protect and support the neurons. The glial cells provide nutrients and oxygen to the neurons, and they also get rid of dead cells. These cells are also smaller than the neurons, and they are greater in number compared to neurons too.
Neurons
Neurons are a unique type of cell, as they have a shape that differs from any other type of cell in our body. These cells are in charge of transmitting nerve signals from and to the brain, and these transmissions occur at a speed of 200 mph. Before we dive into the role of neurons in neuroplasticity, let's have a quick rundown of the parts of a neuron.
Typically, neurons have three major structures, which are the body, the dendrites and the axon. The body of the cell houses the nucleus, and this is where the genes of the cell are stored. The axon is a long and thin cable that carries the electrical signals called “action potentials” from the body of the cell to the other neurons.
Finally, the dendrites are short, branching fibers that receive signals sent by the other neurons. Neurons also have axon terminals. When information goes to the tip of an axon terminal, it gets transmitted to the dendrite branch of another neuron.
connection between the tip of a dendrite branch and the tip of an axon terminal is known as a synapse. Then there is the myelin sheath, which provides insulation to the axon to help increase the speed of transmission.
Now that we've learned about the different parts of a neuron, let's look at the roles of these parts in terms of neuroplasticity:
Role of the Dendrite
When you have new experiences or you learn something new, this causes the formation of new dendritic branches, which look for the tip of one of the axon terminal branches. Over time, a new synapse forms, which then stabilizes the new information. Of course, this process may work both ways. As your memories or the information you've learned fades away, the dendrites tend to shrink, which in turn eliminates the synapses.
Remember that neuroplasticity occurs when the brain reorganizes itself in response to new experiences and information. There have been a number of studies performed to see how dendrites play a role in neuroplasticity. One particular study shows how neuroplasticity may help in the treatment of depressive spectrum disorders (Mateus-Pinheiro, et. al., Cell genesis and dendritic plasticity: a neuroplastic pas de deux in the onset and remission from depression, 2013).
Role of the Nucleus
The nucleus plays a significant role in neuroplasticity, especially in terms of addiction. Studies have shown that the rewarding effects we experience when we give in to our addictions are most evident in the nucleus (Marie, et. al., Transfer of Neuroplasticity From Nucleus Accumbens Core to Shell Is Required for Cocaine Reward, 2012). This means that the condition may affect the brain in a significant way. When we're able to curb those addictions (through the strategies we will discuss later on), we will be able to break our bond with whatever we're addicted to.
Role of the Axon
The axon is one part of the neuron that has been the main focus of different studies in terms of its role in neuroplasticity. In one particular study, they found that when an axon of one cell goes near enough to the axon of another cell to excite it persistently or repeatedly, a metabolic change occurs in either or both of the cells (Hebb, The Organisation of Behaviour, 1949).
Simply put, the more you repeat a certain thought or behavior, the more it will cause a change in your brain (as seen in this study and in other similar studies conducted about the role of axons in neuroplasticity).
Role of Axon Terminals
Since axons play an important role in neuroplasticity, axon terminals are also significant. When information comes into an axon, it gets transmitted through the axon terminal. When the information reaches the tip, it then goes to the dendritic branch of another neuron. As previously discussed, this connection between the two parts of the neuron is known as a synapse.
Axon terminals form offshoots into new pathways and new bridges. Basically, this is where "communication" occurs. This makes the transmission of information faster and more effective, which in turn helps with the process of neuroplasticity.
Role of the Myelin Sheath
In terms of neuroplasticity and the myelin sheath, there are different mechanisms involved. The types of experiences or learning you have may create complex alterations in the shape, size, amount, distribution and pattern of myelin. As you learn or as your brain tries to recover from injury, these alterations occur.
However, this doesn't change the fact that the myelin sheath is meant to protect the axon and provide insulation. The changes that occur in myelin production typically only happen because the brain needs them.
Glial Cells
The other type of brain cells is known as glial cells, or neuroglia. These are an important part of the brain and the whole nervous system, as they support the neurons. The glial cells provide insulation, oxygen and nutrients to the neurons while eliminating dead cells and harmful pathogens. These cells comprise about 15% of the total cellular composition of the whole central nervous system. Also, they're found in different parts of the brain and the spinal cord.
In the past, glial cells were believed to only provide support in terms of structure. As a matter of fact, the term "glia," when translated literally, means "neural glue." However, recent studies have shown that these cells perform various functions for the brain and for the nerves that run throughout the body. Just like the different parts of neurons, the different types of glial cells also play an important role in neuroplasticity. Let's take a look at the types of glial cells, what they are and their roles in neuroplasticity:
Role of Schwann Cells
Also known as neurolemmocytes, these cells wrap around other cells and nerve tissue to form the myelin sheath. These cells are an important part of nerve development, repair and regeneration. They also play a role in conducting nerve impulses, and in providing the T-lymphocytes with antigens.
In terms of neuroplasticity, Schwann cells have the capacity to stimulate the regeneration of the central and peripheral nervous systems. This is extremely important for when you have suffered an injury or you're trying to recover from some type of condition. These cells create a favorable environment for the axons to regenerate so that they can continue transmitting messages.
Role of Astrocytes
These cells are commonly found in the brain and spinal cord. They supply nutrients to the cells of the nervous tissue; maintain the ion balance in extracellular cells; regenerate and repair damaged cells in the spinal cord and brain; and support the endothelial cells. Recent studies have shown that the role of these cells is much more complex than previously thought.
Astrocytes have the ability to participate in the communication between neurons using their own neurotransmitters. They also uptake the neurotransmitters, then metabolize them. This means that the astrocytes can "overhear" the transmissions and change the flow of communication if needed.
One excellent example of this was seen in a study wherein the astrocytes were able to sense a specific transmission between neurons. Then the astrocytes "changed the flow" of the transmission by controlling how much transmitter the neuron released in the future (Min, Nevian, Astrocyte signaling controls spike timing-dependent depression at neocortical synapses, 2012).
Role of Oligodendrocyte
These cells, which are also known as oligodendroglia, provide support to the axons and nerves. They produce the myelin sheath, which surrounds the axons to ensure that they function optimally. On its own, this function already plays a huge role in neuroplasticity.
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