Longevity and Cognitive Performance

Activate Neurogenesis for Healthier and Longer Life

Here are six practical steps with takeaways to keep the brain in growth mode and enhance health and lifespan

Natural activation of neurogenesis is my passion for various reasons. I’ve been studying cognitive principles and practicing rules for over 30 years, ever since I learned about the incredible power of neuroplasticity.

Neuroplasticity is the ability of the brain to change and adapt throughout our lives, depending on our intentions, experiences, and activities. It’s like the brain’s superpower to keep learning and growing.

I’ve seen firsthand how neurogenesis and neuroplasticity can improve our mental and physical health, mood, memory, creativity, and productivity.

I’ve shared my insights and observations at various conferences, academic events, and corporate workshops, especially for health improvement and longevity enthusiasts. I’m excited to spread the word about this unique phenomenon that can benefit everyone.

So, what is neurogenesis exactly? It’s basically the birth of new neurons in the brain. Neurons are the cells that transmit information in the brain and form connections with each other. They are essential for everything we do, think, and feel.

Now, you might be wondering why we need new neurons. Don’t we have enough already? This is a brilliant question.

We lose neurons daily due to aging, stress, disease, injury, or lack of stimulation. This can lead to cognitive decline/impairment, depression, dementia, and other neurological problems. But don’t worry; there is hope.

Neurogenesis can help us replenish our brain cells and keep our brains healthy and happy. It can also enhance our brain functions and abilities, like learning, working memory, creativity, problem-solving, task switching, intuition, and emotional regulation.

You can imagine boosting our brain power and enjoying life more with just a few simple steps that I cover in this story. Is just boosting brain power what neurogenesis can do for us? No, that’s not all.

Neurogenesis can also extend our healthspan and lifespan, which is the main purpose of this story. As I mentioned in previous stories, neurodegenerative disorders like dementia not only cause suffering but also shorten our lifespan.

Healthspan is the period of time that we are healthy and free from chronic diseases. Lifespan is the total length of time that we live on this earth. Both are important for our life satisfaction.

Neurogenesis can help us achieve both by preventing or delaying the onset of age-related, mental, and neurodegenerative diseases.

It can also protect our brains from oxidative stress, inflammation, and toxins. Doing so can slow the aging process and keep us young.

The key to a healthier and longer life is keeping the brain in growth mode for a lifetime.

So, how can we stimulate neurogenesis? What are the best ways to grow new brain cells? First, let me give you a quick overview of neurogenesis.

In simple terms, neurogenesis is like the brain’s version of a renovation project. It’s the process of creating fresh neurons and connections that amp up our brain’s performance.

Back in the day, neurogenesis wasn’t taken too seriously. There was some rat-related evidence in the ’60s (thanks, Joseph Altman), but it didn’t quite make the splash. Skeptics thought he was crazy, as they always do to mavericks.

It wasn’t until the ’80s, when a bird-loving neuroscientist named Fernando Nottebohm discovered adult neurogenesis in songbirds, that people started paying attention. Birds are onto something in scientific studies.

Our brains are in a constant state of makeover, like a never-ending home improvement show. It starts before we’re born and continues until we die.

Neuroplasticity is the sidekick of neurogenesis. It means our brains are flexible — they can grow, shrink, and adapt.

But let’s not get too tangled up in the neurons. Neurogenesis mainly happens in specific brain spots like the dentate gyrus and the lateral subventricular zone. They’re brain neighborhoods where the neuron magic goes down.

In my previous articles, I mentioned the cool part of the brain called the hippocampus. It’s a memory and emotion region. Unfortunately, it’s delicate and can take a hit from life’s curveballs.

Our brain cells are like a revolving door. The neurons we rocked at age 6 differ from those we flaunt at 60. It’s like trading in our old car for a snazzy new model without dealer negotiations.

And let’s squash a myth while we’re at it. Some old-school thinkers had doubts about neurogenesis, but modern research gives them a run for their money. Just think about all the wise, sharp-minded folks out there smashing stereotypes and getting PhDs well into their golden years.

Neurogenesis and depression are like dance partners. When one’s up, the other’s down. Studies show more neurogenesis equals less gloominess.

Neurogenesis brings happiness and joy, but neurodegeneration brings disease, suffering, and death, as shown by millions of dementia, clinical depression, and anhedonia patients globally.

As I did in many of my cognitive performance stories, I must highlight the importance of this magical molecule called BDNF (Brain-Derived Neurotrophic Factor). It swoops in to fight off depression, anxiety, or dementia. Basically, growth factors are our brain’s secret agents that keep the blues at bay.

Now I’ll dish out six steps that could boost our brain’s DIY skills, prevent brain oopsies, and keep our neurons, dendrites, and axons doing the happy dance in the simplest way using my creative non-fiction writing style without going into scientific or technical details.

Step 1 — Fuel the brain smartly.

This section’s got all the juicy brain-food scoop — the importance of what we eat, the supplement saviors, and a twist on how often we munch.

Imagine our brain as a high-tech energy hub. It runs on top-notch nutrition as our car runs on fuel. But it’s not just about energy.

Our brain craves amino acids for neuron and connection growth and those nifty signaling molecules for brain-building magic.

So, apart from the usual carb and fat party, we must throw in some proteins (amino acids) and sprinkle in those micronutrients (vitamins and minerals).

Scientists are still unlocking brain-food secrets. Most research comes from animal studies. Omega-3 fatty acids are like the brain’s favorite playlist. When I loaded up on these bad boys, my mental health did a victory dance.

Okay, let’s talk about the touchy subject supplements. Some love them, and some don’t for valid reasons. A balanced diet is a dream, but some diets struggle to give us essential nutrients. So we might need supplements, nutrient boosters, or gap fillers.

I went on a supplement safari and found some shining stars for brain health: vitamin D, B-squad, NAC, and minerals like magnesium, zinc, and boron. And let’s not forget cool molecules like choline, acetyl-l-carnitine, alpha-lipoic acid, CoQ10, and more, as I covered in this list.

Overdosing supplements isn’t a good brain party. Think of it as a nutritional Goldilocks zone — not too much, not too little.

Munching matters.

It’s not just what we eat that counts, but how much and how frequently we munch matters. I keep mentioning the value and importance of customized diets, time-restricted eating, and prolonged fasting.

They are like giving our brain a reset button. Ketosis is the brain’s backup energy plan. It swoops in, does a little dance, and cuts down inflammation.

Step 2 — Get the brain moving in different ways.

Just like our muscles need exercise, our brain cells — the neurons and glial cells — need their moves. Let’s not forget synapses and axons — they’re the social butterflies of our brains.

When we move, the lungs deliver precious oxygen to our brain cells through that nifty blood flow. Recent studies are spilling the beans on specific exercises.

Aerobic workouts can quickly activate neurogenesis — starting the neuron party. And they also know how to throw a BDNF bash. Seriously, BDNF loves a good exercise session. There is plenty of evidence in the scientific literature.

Anaerobic exercises are like brain smoothies. They can also increase those brainy neurotrophic factors too. It’s like a brain spa day but with dumbbells or barbells.

So, when I got my fitness groove on, my brain was partying — better thinking, memory, decision-making, and bye-bye blues. I even said ‘ta-ta’ to brain fog — a story I spilled in how I showed brain fog who’s boss.

Now, let’s talk about mental marathons.

Think of these as the brain’s mental push-ups. Chess, computer games, cognitive apps, playing musical instruments, puzzles, and sudoku are like brain aerobics.

Learning new stuff is like sending our brains on a mind-expanding adventure. They help us create Eureka moments.

And remember, it’s quality over quantity. I ditched multitasking and embraced the zen of unitasking. It’s like a brain spa for neural balance.

I see exercising like flirting with my brain. Through my years of research, I learned that the brain needs four types of workouts.

As I wrote several stories about brain workouts, I will not include them here. Here is the latest one that you may check out My Neuro-Nacho to Shake Our Brains Like Shakira for Smarter Moves.

3 — Sweet Dreams, Down Time, Mental Rest

You know that feeling when we’ve had a great night’s sleep? Our brain is like, “Ahh, that’s the stuff!” And honestly, our brains can’t function without it. It’s like trying to run a marathon with zero training.

Sure, we can skip a meal or exercise session here and there. But sleep? Nope, our brains won’t let us slide. It’s non-negotiable. Our brain craves sleep like some of us crave our morning coffee or after-meal desserts.

The science squad is onto it. They’ve been peeking into brains and discovered that the hippocampus — the brain’s memory center — loves its beauty sleep. Imaging studies in humans show how sleep boosts memory.

While scientists are still piecing together the sleep-neurogenesis puzzle, let’s use a bit of common sense. We’ve all felt the brain fog after a poor night’s sleep. And trust me, our neurons aren’t partying when we’re sleep-deprived.

Sleep does two big things for our brains as far as neurogenesis is concerned.

First, it’s like the clean-up crew, removing toxins that piled up during our awake hours. Second, it’s a chance for our neurons to chitchat and strengthen connections — kind of like a brain social hour.

Apart from beauty sleep, the brain also needs downtime and mental rest. I explained them in detail in this amplified story titled The Brain Needs 3 Types of Rest. It reflects my 40 years of research and experience.

Step 4 — Prevent cellular damage.

Think of our brain cells and connections as the ultimate construction crew, working 24/7 to build and maintain the masterpiece that is our brain landscape.

Now, meet the rockstars: neurons and glial cells. Neurons are the talkers, sending out those lightning-fast signals that make us who we are. Glial cells are the unsung heroes, providing support and insulation so neurons can shine.

But here’s the catch — these cells are picky eaters and drinkers. They demand the right nutrients and molecules to thrive, as I mentioned in the previous section. They hate toxins from food, drink, or air.

Speaking of toxins, remember those infamous cigarette toxins? Yep, they’re not just bad for our lungs — our brain cells hate them too. The same goes for excessive alcohol. And don’t get me started on B vitamins.

Too much alcohol can mess with the game plan of B vitamins, making our brain cells do a double take. You may check my famous Korsakoff’s Syndrome story.

So here’s the deal. Toxins not only mess with our cells’ mojo, but they can also throw a wrench in the works of crucial nutrients. It’s like inviting a party crasher who messes up the whole vibe.

Our body has a superhero system to zap toxins and keep the peace. But when the toxic army grows too big, our bodies can struggle.

Our brain and the nervous system are like the most sensitive kids in the class — they feel the effects more than anyone and start crying.

So, how do you become a toxin-fighting champion?

First, avoid ingesting nasties from food, water, and air. It’s like putting on armor to protect our brain builders. Second, consider thermogenesis and thermoregulation.

So cold showers, dry saunas, and heart-pounding workouts are the secret handshake to join this brainy bash through the lymphatic system. But start slow and listen to your body — we’re going for brain gains, not frostbite or heatstroke.

I’m spilling the beans on further cleaning in the following section. It is a game-changer.

5 — Let cells and mitochondria do the messy cleanup with food deprivation and intense workouts.

Meet autophagy and mitophagy, our body’s very own clean-up crews activated by fasting and intense exercises.

As mentioned in previous stories, these natural processes are like our famous Marie Kondos of the cellular world — decluttering and tidying up to make things shiny and new.

Autophagy is like a cellular spring cleaning. It clears out the junk — damaged proteins, old organelles, and anything that’s just taking up space in our cells.

Mitophagy is like autophagy’s specialized cousin. It focuses on the mitochondria — those powerhouse energy factories in your cells. It’s all about quality control — removing the worn-out mitochondria to make room for fresh and stronger ones.

And why do autophagy and mitophagy matter for the brain? Well, think of it this way.

These self-healing mechanisms help our brain cells detox from the inside out. They do the remaining job our immune and lymphatic systems or brain-gut axis cannot do for various reasons.

While our defense system can handle a fair share of toxins, it can start to struggle when the toxic party gets too wild. That’s when autophagy and mitophagy come in, sweeping out the mess and ensuring our cells and mitochondria stay tip-top.

As I introduce autophagy and mitophagy in detail with practical steps before, I will not repeat them here. You may check my previous articles if you are unfamiliar with these processes.

If you want to learn about our mighty mitochondria, you may check this story. You may also check cellular repair processes.

Step 6: Become a biochemical maestro for brain brilliance.

Let’s visualize a symphony of biochemical magic in our noggin. Our brains are like a bustling orchestra, with hormones, neurotransmitters, endorphins, and enzymes as musicians.

Who’s the conductor?

Yep, that’s you. You have the power to fine-tune those biochemical instruments to create a masterpiece of brain brilliance with your intention and action.

These chemical messengers rule the roost, affecting everything from mood to memory. Wanna be the maestro of your brain orchestra?

Keep those hormones in harmony with healthy lifestyle choices as we discussed in previous sections. Hormonal intelligence is the name of the game.

Neurotransmitters are the communication lines between brain cells.

Dopamine, serotonin, oxytocin, GABA, acetylcholine, norepinephrine, adrenaline, glutamate, and histamine are like soloists stealing the spotlight.

Boost these neurochemicals by staying active, socializing, and engaging in activities that light up our brain’s stage.

Endorphins are natural mood lifters. I outlined 12 lifestyle factors that can initiate endogenous opioid peptides in the brain via different mechanisms.

Enzymes ensure all our brains' chemical reactions go off without a hitch. They need amino acids, healthy fats, vitamins, and minerals. Serve them with a well-balanced diet, and watch the show unfold flawlessly.

Now, I won’t overwhelm you with the nitty-gritty science. Instead, I’ve got a tip for you:

Keep your brain’s biochemical orchestra humming by embracing the right habits and erasing the wrong ones. Think of it as your secret recipe for neurogenesis.

Before you go

In a nutshell, the brain’s got a game for creating fresh neurons and connections. It’s all about lifestyle choices and the environment.

From nutritious munchies to brain-boosting Zzz’s, getting that heart pumping, and even playing with the thermostat — these choices can make a real neuron-nurturing difference.

So, when the science of neurogenesis gives you lemons, turn them into cognitive lemonade. After all, who wouldn’t want a brain that’s more resilient, less prone to decline, and doing the happy dance?

So here’s to chase away the neurodegeneration blues and saying hello to a future filled with brainy bliss. Cheers to you and your vibrant, neuron-packed journey ahead.

Thank you for reading my perspectives. I wish you a healthy and happy life.

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