"Neurogenesis shows how our brain keeps making new cells, helping us learn, stay sharp and possibly slowing down the inevitable process of brain ageing. It's like nature's way of giving our minds a fresh start."
Table of Contents
Disclaimer
"LÄUFT" is not a substitute for professional medical treatment. If you are experiencing health and wellbeing concerns, we strongly recommend contacting your doctor and exploring the resources listed on our website's resources page.
What is Neurogenesis?
Neurogenesis is the process by which new brain cells are created [1].
These brain cells are called neurons. Neurons are the brain's messengers, helping us do everything from breathing to thinking as they communicate with the various parts of our body. They use electrical and chemical signals to talk to each other and make our body work smoothly [2].
We used to think that adults could not generate new neurons, but recent decades of research have shown that this belief is incorrect, and we can indeed create new neurons at any age [3, 4]. This discovery has opened new doors for understanding our brains and health.
In this article, we'll explore neurogenesis—how it works, why it's important, and what it might mean for your well-being.
Why is Neurogenesis so crucial for your wellbeing?
#1 Cognitive Functioning
The emergence of new neurons plays a pivotal role in our capacity to acquire fresh knowledge and enhance our memory. These newly formed brain cells bolster the brain's capacity to forge connections among various strands of information, ultimately elevating our cognitive functioning [6].
#2 Stress Resilience
Neurogenesis may counteract the effects of stress on the brain. It has been observed that higher levels of neurogenesis are associated with better stress coping mechanisms and a reduced risk of developing mood disorders [7].
#3 Anxiety and Depression
Low levels of neurogenesis have been linked to conditions like anxiety and depression. This suggests that promoting neurogenesis may be beneficial for individuals with these conditions [7].
#4 Mental Health
Research has shown a correlation between neurogenesis and mental health. Adverse factors like stress, lack of sleep, and inflammation have been found to diminish neurogenesis, which may impact our mental well-being negatively [8].
#5 Mood Regulation
Neurogenesis plays a role in regulating mood and emotions. It is linked to the production of neurotransmitters such as serotonin, which is known to have a positive impact on mood and overall emotional balance [7].
#6 Brain Health
Neurogenesis amplifies brain plasticity, the brain's remarkable capacity to adapt and evolve. This quality holds crucial significance not only in post-brain injury recovery but also in preserving cognitive acuity as we advance in age. It stands as a vital mechanism that upholds the brain's well-being and sustains its optimal functioning [9].
#7 Disease Prevention
Impaired Neurogenesis has been linked to Alzheimer's and Parkinson's diseases [10, 11, 12]. Neurogenesis may offer potential benefits in treating certain neurological diseases; however, more research is needed to fully understand the mechanisms involved and to develop effective interventions.
How does Neurogenesis work?
Neurogenesis in adults occurs primarily in the hippocampus, an area of the brain linked to memory, learning, and emotional regulation. The process of neurogenesis involves the division and differentiation of neural stem cells into fully functional neurons as described below [1, 5]:
Step #1 - Stem Cell Activation
Special cells, called neural stem cells, wake up and start dividing. These stem cells are the building blocks for new neurons.
Step #2 - Cell Division
The neural stem cells divide into two: one cell remains a stem cell, while the other becomes a "baby neuron" called a progenitor cell.
Step #3 - Maturation
The progenitor cell begins to mature. It develops into a young neuron while travelling through different stages of growth.
Step #4 - Migration
The young neuron moves to the right place in the brain, guided by the body's signals and pathways.
Step #5 - Integration
The young neuron starts connecting with other neurons. It forms synapses, which are like tiny bridges that allow neurons to communicate with each other.
Step #6 - Functionality
As the connections strengthen, the new neuron becomes part of the brain's circuitry. It can now send and receive messages, contributing to learning, memory, and other bodily functions.
Tips & Tricks to Improve Your Neurogenesis
Tip #1 - Continuous Learning
The birth of new neurons in the hippocampus enhances the brain's capacity to acquire and retain information and although more research is required, studies have shown a direct link between neurogenesis and learning [13]. Whether you learn a new language, musical instrument, or professional skill, it is important to keep an open-mind and to train your brain the same way you train your muscles at the gym.
Tip #2 - Exercise Regularly
Regular physical exercise has been identified as a potent stimulator of neurogenesis [14, 15]. Exercise has also been shown to increase the size of the hippocampus in human adults [16]. A study found that adult male rats that did aerobic exercise for eight weeks had two to three times as many hippocampal neurons than rats that did no exercise. Specifically, aerobic exercises such as running, swimming, and bike riding have increased the production of certain proteins that are pivotal to increase nerve cell health [16, 17, 18].
Tip #3 - Eat Healthy
Dating back over 200,000 years, the human diet predominantly consisted of fats, moderate protein intake, and minimal carbohydrates, all accompanied by ample fibre. The contemporary Western diet strays considerably from what is suitable for our species. Our bodies were not designed to handle excessive quantities of sugar, carbohydrates, and heavily processed foods, often laden with chemical additives.
Disclaimer:
The following nutritional suggestions are of a general nature. We highly recommend consulting with a certified nutritionist or medical expert to determine the suitability of any dietary alterations for your individual needs.
Reduce Inflammatory Foods
Inflammation is the greatest threat to the brain. Inflammatory foods may hinder Neurogenesis and promote chronic disease and cell degeneration [18,19].
Examples of Inflammatory Foods include:
Processed meats – such as sausages, mince, cold cut meats.
Refined sugars – such as soft drinks, cookies, cake, lollies, ice cream.
Trans fats – such as deep fried foods, fast foods, commercially baked goods.
Processed snack foods – such as chips and crackers.
Gluten, white bread & pasta & too many carbohydrates.
Unhealthy fats - such as Soybean oil and vegetable oil.
Chemicals - Such as foods with lots of chemical additives.
Increase Anti-Inflammatory Foods
These foods reduce inflammation in the brain and body, thereby improving Neurogenesis and reducing the risk of chronic disease /cell degeneration [19, 20, 21].
Examples of Anti-Inflammatory Foods include:
Vegetables – Such as spinach, kale, broccoli and other colours.
Fruits (not juice that strips them of fibre) – Especially berries and cherries.
Fatty fish – such as salmon, trout, sardines, mackerel & tuna.
Herbs & spices -turmeric, ginger, basil, oregano, thyme, cinnamon etc.
Healthy fats – such as olive oil, and the fats found in seeds, nuts, fish.
Nuts/seeds – such as walnuts, cashews, almonds, pine nuts, chia, hemp.
Whole grains – such as brown rice/pasta, buckwheat, and quinoa.
Legumes/beans – such as beans, chickpeas, lentils.
Hydrate Sufficiently
The human brain consists largely of water and fat. Dehydration can cause a decrease in cognitive functioning [19,22].
General Tips:
Drink plenty of clean / filtered water.
Add lemon or orange slices to add flavour to your water.
Don't wait until you are thirsty, drink in regular intervals.
Eat water rich fruits and vegetables.
Adjust your intake in a hot climate.
Add electrolytes to your water to replenish minerals.
Avoid water intoxication ( too much water can be harmful).
Use High Quality Foods
Low quality foods often contain pesticides, chemical additives, hormones, antibiotics, and heavy metals, which are classified as neurotoxins, which can negatively affect your immune system and nerve cells [19].
General Tips:
Use organic fruit and vegetables if you can afford it.
Wash fruits and vegetables thoroughly prior to consumption.
Avoid meats & dairy products with added hormones and antibiotics.
Avoid seafoods high in metal content such as mercury.
Research your food sources thoroughly before buying.
Avoid food with lots of added chemicals.
Decrease Alcohol & Caffeine Consumption
General Tips:
Alcohol: Chronic alcohol consumption can lead to brain damage, cognitive impairment, and an increased risk of developing health issues [19, 23, 24].
Caffeine: While generally considered safe, excessive caffeine consumption can lead to anxiety, insomnia, and other negative side effects. Caffeine can also interfere with sleep, which is essential for brain health and neurogenesis [19, 23].
Healthy Gut - Healthy Brain
The gut, often dubbed the "second brain," boasts an abundance of neurons and houses an astounding 30 to 50 trillion cells—equivalent to the entire body. Within its ecosystem, over 30 chemicals, including neurotransmitters, are produced, notably contributing to learning, memory, emotional well-being, and mood regulation. A remarkable 70% of our immune system resides here, underscoring its pivotal role in overall health.
Crucially, the diversity of bacteria in the gut plays a vital role in preserving the intestinal permeability. Indigenous populations hosted a rich array of 20,000 to 30,000 bacterial strains. However, the adoption of modern Western diets and lifestyles has ushered in a substantial reduction in bacterial diversity. This decline may undermine the strength of your intestinal permeability, which may allow harmful toxins to gain entry. This in turn may compromise the immune system's effectiveness and potentially allows toxins to reach the brain [19].
General Tips:
Embrace a healthy diet.
Increase your fibre intake.
Limit or eliminate alcohol consumption.
Reduce medication usage if feasible (E.g., Antibiotics and other medicines may decimate a large number of healthy gut bacteria).
Incorporate pre- and probiotics in your diet.
Enjoy fermented foods like natural yoghurt, sauerkraut, and kimchi.
Immerse yourself in nature, breathing in fresh air to inhale beneficial bacteria.
Consider Neurogenic Nutrients
Omega-3 fatty acids: Since a large portion of your brain is made of fat, omega 3 fatty acids are the most important building blocks of the brain and have shown to dramatically increase neurogenesis. Common sources include salmon, sardines, herring. and algae [19, 25].
Green Tea: Contains potent polyphenols, which have been linked to improved neurogenesis, working memory, and cognitive functioning as well as other benefits such as cardiovascular health and immunity due to their anti-inflammatory and anti-oxidative properties. Recommended is decaffeinated Green Tea [19, 26].
Curcumin: Curcumin provides the yellow colour in turmeric and contains strong anti-inflammatory and anti-oxidative compounds. It has been linked to the reduction of beta-amyloid, a key peptide associated with Alzheimer's disease. Common sources are supplements as they are usually enriched with piperine (pepper extract) as curcumin is otherwise difficult to absorb [19, 27].
Blueberries: Similar to green tea, Blueberries are packed with polyphenols that have shown to stimulate neurogenesis and reduce cognitive decline by protecting against inflammation and oxidative stress. While fresh blueberries are healthy, they also contain ample sugar. Blueberry extracts with high amounts of anthocyanin are a good alternative [19, 28].
Vitamins & Minerals: Balanced levels are important for overall body functioning and will therefore support neurogenesis as a secondary effect. While you can get most of your vitamins and minerals from a healthy, balanced diet, it is worth checking in with your doctor to identify any potential sufficiencies [19, 29].
Consider a Ketogenic Diet
While the brain amounts to only 2% of our body weight, it uses a disproportionately high amount of our energy. The western diet promotes glucose as the main source of energy when in fact the cleanest and most efficient source of energy can be generated from our own fat reserves. Ketogenesis occurs when our liver converts excess fat into energy in the form of ketone bodies. Research has shown that this energy source may be up to 28% more potent compared to glucose [19]. However, the effect of a ketogenic diet on neurogenesis is still under investigation, and the results are mixed. It is best to seek advice from a nutritionist to confirm if such a diet is suitable for you.
Tip #4 - Get Adequate Sleep
Quality sleep is a fundamental pillar of overall well-being and supports the growth of new brain cells. While we sleep, the brain detoxifies and creates an environment conducive to the birth of new neurons, underscoring the significance of adhering to a consistent sleep schedule [19, 30].
Here are some recommendations to enhance your sleep quality:
Maintain a consistent sleep schedule (including the weekend).
Ensure your bedroom is quiet, dark, and at a comfortable temperature.
Remove EMF transmitting devices, such as TVs, computers, and smartphones.
Let your brain build an association that the bedroom is for sleeping only.
Use aeroplane mode if you are using your smartphone as an alarm.
Use blue light filters on any device several hours before bed.
Avoid large meals, caffeine, and alcohol several hours before bedtime.
Maintain a consistent exercise routine.
Do straining exercise such as heavy weight lifting in the morning or at lunch to allow the nervous system to wind down properly before bed.
Invest in a good mattress and bedding.
Consider using earbuds and eye mask.
Create a relaxing bedtime routine such as shower, reading / podcast , sleep.
Avoid having too many naps during the day.
Tip #5 - Reduce Oxidative Stress
Oxidative stress arises when there's an imbalance between free radicals and antioxidants in your body [19, 31]. Think of free radicals as troublemakers and antioxidants as the heroes in your body.
Picture your body as a peaceful town, with your cells as the houses. Normally, it's a serene and secure place. But every so often, these troublemaker free radicals make an appearance. They're like vandals attempting to wreak havoc on the houses (oxidative stress).
Antioxidants, on the other hand, play the role of defenders, ensuring everything remains safe. They act as the town's dedicated police force.
Oxidative stress can harm your organs and tissues, and has been linked to a range of diseases such as cardiovascular diseases, high blood pressure, atherosclerosis, accelerated ageing, chronic fatigue syndrome, Alzheimer's and Parkinson's disease, as well as various types of cancer.
How can you minimise oxidative stress?
Minimise exposure to toxins such as smoke, air-pollution, pesticides, metals.
Minimise UV rays exposure such as sun bathing without adequate protection.
Minimise inflammatory foods such as processed foods, trans fats, sugar.
Reduce the intake of toxins such as cigarettes, alcohol, drugs.
Avoid medicine such as antibiotics unless prescribed by your Doctor.
Decrease stressors such as toxic relationships, sleep deprivation.
Get adequate sleep which can decrease oxidative stress.
Get adequate exercise which can decrease oxidative stress.
Increase anti-oxidant rich foods as discussed in tip #3.
Conclusion
Neurogenesis, once a topic of debate, has now become a symbol of scientific advancement. The revelation that our brains can produce new neurons throughout our lives carries profound implications for our understanding of the human potential. Embracing a lifestyle that fosters neurogenesis may opens the door to improved learning, mood regulation, and overall well-being.
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