Alchemical Wizard 40 : Neurogenesis / Improving our Cognition at any Age!
Neurogenesis refers to the process by which new neurons (brain cells) are generated in the brain. Contrary to the old beliefs that our brains stop producing new cells after a certain age, scientific studies now reveal that neurogenesis continues throughout life, even into older age. The primary hub for this process is the hippocampus, a curve shaped structure in the temporal lobe region in the brain responsible for learning, cognitive flexibility and memory!
This “Seahorse” shaped structure is considered a part of the limbic system, a group of structures involved in processing and regulating emotions and memories. The hippocampus is comprised primarily of pyramidal cells, which are multipolar neurons that have excitatory and projective functions.
This structure is also divided into different regions called fields named CA1, CA2, CA3, and CA4. The hippocampus receives input and sends output to the rest of the brain via the entorhinal cortex. This is an area strongly and reciprocally connected with many other parts of the cerebral cortex and serves as an interface between the hippocampus and other parts of the brain.
The hippocampus is important in the organization and storage of new memories, especially those that are declaritive memories (e.g., memories relating to facts and events).
This area is also responsible for making memories stronger by connecting sensations and emotions to these memories. For instance, the hippocampus has links with, and is approximate to the amygdala, a structure associated with emotions, and especially fear! The amygdala can work with the hippocampus to associate emotions with new memories to strengthen them. Essentially, if memory has an element of fear attached to it, this makes it more likely to be remembered! Think Pavlovian and Social Conditioning! Rikes!
The human brain comprises of billions of cells, including neurons, glia, and an undetermined number of subtypes. Most of these cells are generated during embryonic stages. The incredible diversity of neurons in the brain results from regulated neurogenesis during embryonic development. During the process, neural stem cells differentiate, that is, they become any one of a number of specialised cell types at specific times and regions in the brain.
Until recently, neuroscientists believed that the central nervous system, including the brain, was incapable of neurogenesis and unable to regenerate. However, stem cells were discovered in parts of the adult brain in the 1990s, and Adult neurogenesis is now accepted to be a normal process that occurs in a healthy brain! A healthy brain?
As we grow older, our bodies undergo several physiological changes that can impact our physical and mental health. (Fear based news?) The decline in neurogenesis with age has been linked to various cognitive impairments such as memory loss, reduced ability to learn new things, and slower information processing speeds.
Research has shown that neurogenesis can help maintain plasticity within these regions, allowing them to continually adapt and change over time. This plasticity is essential for learning new information, as well as forming new memories.
Neurogenesis also has been linked to mood regulation through its impact on serotonin levels. Serotonin is a neurotransmitter associated with feelings of happiness and well-being. Reduced levels of serotonin may lead to mood swings and issues, especially in older adults. Interestingly, individuals with higher rates of neurogenesis tend to have lower rates of mood problems due to increased serotonin production! Serotonin production and levels can be supported in our older age with better nutritious foods and supplementation!
Enhancing Neurogenesis for Cognitive Benefits includes several lifestyle factors and activities that we can do at any age! Some of them are obvious.
1. Aerobic Exercise. Regular aerobic activities like running, swimming, or brisk walking have a profound impact on neurogenesis. Exercise increases blood flow to the brain, stimulates the release of growth factors, and encourages the birth of new neurons. Aim for at least 30 minutes of moderate exercise if not 1 full hour most days of the week. I ride my bike as a commuter so… done!
2. Stress Management. Chronic stress can hinder neurogenesis. Practice stress reducing techniques such as meditation, deep breathing, or yoga. Lowering stress levels positively influences brain health and cognitive function. I do yin yoga and stretching everyday while listening to meditation music so… done!
3. Quality Sleep. Adequate sleep is essential for brain health. During sleep, the brain clears out toxins, including amyloid plaque associated with Alzheimer's disease. Aim for 8 hours of restful sleep each night. Sometimes if I work out that day I might have to sleep for 9 hours! Sometimes I might have to take an herbal supplement or have a sleepytime tea!
4. Nutrition. A balanced diet rich in antioxidants, omega 3 fatty acids, and other brain boosting nutrients supports neurogenesis. Include foods like blueberries or your local berries, walnuts, fatty fish, and leafy greens into your meals. I put different types of Kale into my smoothie/protien shake that sre locally grown as often as posibble! And as of late, I do take a fish oil supplement. Flax seeds in my muesli mix as well. Also see Alchemical Wizard 16 : Natural Nootropics / Brain Boosting Cognitive Health!
5. Mental Stimulation. Engage in activities that challenge your brain, such as puzzles, learning a new language, or playing musical instruments. Novel experiences encourage neuroplasticity and may enhance neurogenesis. What, another new online course?
6. Social Interaction. Regular social interactions stimulate brain activity and promote overall well-being. Engage in conversations, join clubs, or participate in group activities. Meetup can be a good start for us introverts! One of my first ones was a local Hiking one.
Neurogenesis offers hope for maintaining cognitive vitality as we age. By adopting a brain healthy lifestyle, we can support the birth of new neurons and potentially safeguard against age related memory decline and dementia. So, let's keep our brains active, curious, and ready to learn! And perhaps we can stare away from so much Fear based propaganda and think of ways we could improve our own futures at local levels! Even in this most auspicious Linear Time of certain Change!
Blessings Everyone as we continue with Holistic Health modalities to inspire confidence as we unlock resources to make this Ascension shift more meliorative! We are Sovereign and We are most defiantly Freeing Ourselves! And Please Stay Hydrated as the SEP’S (Solar Energetic Particles) and Air Showers continue until this adaptation to a higher frequency is completed!
Travis Carper - Ascension Health Coach / Alternative & Holistic Health Service https://www.facebook.com/traviscarper888/ | https://www.linkedin.com/in/traviscarper888/
Additional References :
Neurogenesis: What You Need to Know to Keep Your Brain Young! - https://brainmd.com/blog/what-is-neurogenesis-how-to-keep-your-brain-young-at-any-age/
Neurogenesis: Impact on Memory and Brain Health - https://biologyinsights.com/neurogenesis-impact-on-memory-and-brain-health/
Neurogenesis: An Overview - https://www.brainfacts.org/Thinking-Sensing-and-Behaving/Brain-Development/2016/Neurogenesis-An-Overview-072116
How to Increase Neurogenesis: Foods, Supplements & Life Factors - https://jaycampbell.com/brain/how-to-increase-neurogenesis/
Social Conditioning: How Society Shapes Our Thoughts and Behaviors - https://neurolaunch.com/social-conditioning/
Serotonin—Its Synthesis and Roles in the Healthy and the Critically Ill -https://www.mdpi.com/1422-0067/22/9/4837
Affiliated & Where I Shop Myself :
Mountain Rose Herbs “ Mountain Rose Herbs offers free educational resources to the community.” - https://get.aspr.app/SHpH5
Audio References :
Neurogenesis and Brain Performance with Lance Schuttler - PTP451 - https://planttrainers.libsyn.com/neurogenesis-and-brain-performance-with-lance-schuttler-ptp451
Neurogenesis and the Better Brain - Dr. Brant Cortright #122 - https://www.danielvitalis.com/rewild-yourself-podcast/neurogenesis-and-the-better-brain-dr-brant-cortright-122
Episode 165: Exercise for the Brain - https://www.psychiatrypodcast.com/psychiatry-psychotherapy-podcast/episode-165-exercise-for-the-brain