Until about 20 years was considered certain that a mature brain could not form new brain cells more. Today, scientists are largely agree that a neurogenesis in the human brain is possible. Even in adulthood new neurons can be formed, and the formation can be increased even further through proper diet and lifestyle.
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In two areas of the brain, the subventricular zone and hippocampus, there is evidence of neurogenesis in the mature brain. In particular, the hippocampus is responsible for learning and memory, malfunctions can lead to neurodegenerative diseases such as depression, anxiety and Parkinson. The risk, however, can reduce, and at the same time, the formation of brain cells in adulthood are conveyed through the five following steps:
Sports.
It may sound like a cliché, but the most effective method of promoting neurogenesis in the brain is regular exercise. To bring the heart by running, cycling or swimming for pumps and increase blood circulation, increases levels of the growth factor BDNF (“brain derived neurotrophic factor”) and the nerve growth factor GDNF (“glial cell line-derived trophic factor”). Both promote neurogenesis.
Through cardio exercise released endorphins also help to keep the levels of the stress hormone cortisol low while increasing testosterone levels, the same as BDNF and GDNF promotes neurogenesis. This sport-induced hormones and growth factors are particularly at age important because they slow down the aging and improve cognitive performance.
Meditation.
The benefits of meditation has been scientifically confirmed; it need not necessarily be religious to benefit from it. Evidence is mounting that meditation can help to increase the density of the gray matter of certain brain regions, including the hippocampus.
Meditation helps to focus more on the now as on the past and future, it helps to mental clarity and has a balancing effect on the chemical messengers in the brain, including those that regulate neurogenesis. At least one study found that meditation helps to activate integrative functions in the brain that promote short- and long-term neural changes.
Evening meditation can also help to increase the production of melatonin. Melatonin is a sleep hormone that is directly associated with neurogenesis. Amishi Jha of the University of Miami recommends a “mindfulness based mental health training”, a method in which is to a certain thing, such as a body sensation, focused to enhance the structure and function of the brain and ultimately the intelligence.
Diet.
Correct eating may seem obvious, but many still do not know what that really means. The brain consists of 60 percent fat, so fat plays in the daily diet play an important role. Unfortunately, it is common today as bad, so many choose a low-fat or even fat-free foods – which it contains a lot of artificial sweeteners and flavorings.
A healthy brain needs regular omega-3 fatty acid and healthy saturated fats such as coconut oil or palm oil. Particularly docosahexaenoic acid is an important fat component, the brain needs to be able to form new brain cells can.
Sleep, sun and sex.
Sleep is rated not nearly high enough, but he is vital for healthy brain function. Sleep deprivation slows the hippocampal neurogenesis, disrupts the hormonal balance and brain function. A study that was recently published in the journal Current Topics in Behavioral Neurosciences, found that a sleep interruption of more than 24 hours, and in some cases also inhibits cell proliferation, neurogenesis.
Another important factor is regular sunlight since vitamin D, which is formed by solar radiation on the unprotected skin, the levels of serotonin (a neurotransmitter) and the GDNF expression increases in the brain. Optimal daily are ten to 15 minutes ultraviolet rays from sunlight.
Finally, sex, helps relieve stress and increases the release of certain “feel-good” Transmitter in the brain. One published in 2010 in the journal PLoS ONE study showed that sex helps to reduce anxiety and to keep the corticosterone levels low while he promotes neurogenesis and the growth of dendritic spines in the hippocampus.
Psilocybin and cannabis.
Different psychoactive substances, including in “magic” mushrooms (psilocybin) and cannabis (THC and CBD) contained, have also proved to be helpful in the formation of new brain cells. Psilocybin increased neurogenesis in the hippocampus and the brain’s ability, certain negative fear responses to “forgotten”. Therefore, many patients experience a post-traumatic stress disorder have a positive effect.
Cannabis, which is now legal in much of the US, contains substances such as tetrahydrocannabinol (THC) and cannabidiol (CBD), which act on receptors in the brain and reduce anxiety there and promote neurogenesis.
