Reader's digest

The perfect cocktail for the brain

instagram: @zbudgiez
instagram: @zbudgiez

Does the expression “The brain is like a muscle; you have to train it” ring a bell? At some point, you might have heard this. Just like a rigorous lifting workout at the gym, the brain has a similar behavior to the body’s muscles, which is why it gets frequently compared. 

But guess what? neurons hardly grow after the age of 25. However, the synaptic connections between them do proliferate along and throughout a lifetime, which is what we commonly call synaptogenesis. This phenomenon is eased by neuronal plasticity, and findings trust that “brain gains” are based on the new synaptic connections. 

But why? Well, increased connections are the key to brain efficiency and power its ability to adapt to the world’s dynamic circumstances, which undoubtedly outputs in being smarter. This leads us to the next question: How can we achieve synaptogenesis? Throughout this blog post you will find many ways to boost neuronal activity, though we forecast that research recommends challenging and varied activities which push hard on the brain, broadening and improving connections and abilities alike.

Can a library be a considered a gym for brains? We should ask scientists!

Let’s hop on to some numbers and neurobiology beforehand, which might help you all to picture this out! As usual, we promise to keep it nice and brief when it comes to numbers… There is a small area in the brain called the hippocampus that shows neurogenesis in both hemispheres. By the time people reach the age of 60 years, about one-third of the neurons are new ones formed after their birth (Cunninton, 2023). Moreover, it is estimated that an average of 86 billion neurons can be connected a thousand times to other neurons, counting up to 150 trillion potential synaptic connections in the brain. This is what gives the brain its vast computational power to tackle cognitive tasks involving perception, memory, reasoning, and further learning, though we bet you can’t tell what 150 trillion genuinely means. 😉

To anyone’s surprise, research indicates that a balanced training founded in science-based materials plus, literary, and artistic expression disciplines like photography or playing guitar potentially increases the brain’s connectivity, which is essential for learning. Moreover, in a similar way, combining advanced calculus with poetry and drama along with a professional photo assignment can tip the brain health chart upwards by promoting synaptic neurogenesis. This, in turn, has the potential to enhance cognitive abilities and may help prevent the development of diseases such as Alzheimer’s, Parkinson’s, and memory decline. 

“Why are humans able to do this? And how?” Dear aliens, through synaptogenesis we increase the connectivity between hemispheres. Let us explain this: while using the analytical skills embedded in the left brain to learn math, one can balance its related synaptic growth with more intuitive and emotional abilities that are exclusively related to the right brain activity while melodically soloing in a heavy metal band performance.

For an in-depth analysis of the differences between both brains, we recommend reading “Left Brain vs. Right Brain Dominance” from Cherry (Cherry, 2023), yet she clarifies that both parts of the brain are involved no matter what the task is. This is why learning complementary materials such as math and painting can be simultaneously empowering each other as the brain grows new synapses in both hemispheres. Turns out that art expression is just as important as getting used to study to enhance learning.

Exercising is important but adequate nutrients are also key aspects for the brain. Let's find out how!

According to research, an appropriate Mediterranean diet, based on moderate portions of meat, fish, and grains mixed with plenty of fruits and vegetables, complemented by a customized cocktail of nootropic food supplements can also support excellent health and boost top-notch brain functions to help accelerate the new synaptic growth storm. In further detail, nootropics are a type of food supplements which may enhance the brain function and help shape elements related to neurotransmitters for improved focus, memory, and a positive mental outlook. For instance, the brain needs a type of phospholipid named citicoline to produce acetylcholine, which helps increase the quantity of neurotransmitters during synapses. This is beneficial in many ways, since it helps to protect the neurons and boost neuroplasticity by stabilizing nerve cell membranes and myelin sheaths whilst regulating neuronal responsiveness to signaling factors like neurotransmitters and acting as a neuroprotective agent against chronic stress (Donoso, 2020). As a result, this molecule also improves complex psychological abilities, such as cognition and memory, and promotes an optimistic mood.  In addition to the biomolecule talk, choline is also an essential nutrient naturally present in the Mediterranean diet and available as a dietary supplement. In a similar way to the previous phospholipid, choline synthesizes phosphatidylcholine and sphingomyelin, two major phospholipids which are vital for cell membranes. Choline’s role in modulating gene expression, cell membrane signaling, lipid transport and metabolism, and early brain development makes it an essential nutrient for brain health. Linking back to the neurological diseases, it is worth noting that Alzheimer’s patients cannot convert choline into acetylcholine due to a low enzyme level, so extra choline consumption is needed to maintain optimum levels of acetylcholine in their bodies. It is truly unbelievable what a single molecule in our diet can cause, which gives a nice picture of the extent of the impact that diet has in our brain cocktail.

Seems like the expression "You are what you eat" starts to kick in now...

To conclude, the brain neurons do not grow forever, but the capacity to create new synaptic connections between them does have a lifetime endurance, whilst learning new and difficult material encountered at new workplaces or academic challenges.

However, regardless of how important the synaptic density is, it is also important to keep a chemical balance between neurons. We have talked about diet; and we have discussed the importance of mixing subjects to enhance learning, but nothing matches healthy habits. Let’s take our usual readers as an example. Students plan to study, yet find concentrating is problematic because of the nagging distractions, procrastination, and a diminished will to tackle hard material.
Such challenges signal an imbalance in brain chemicals that require appropriate attention. Many students are diagnosed with ADHD and are thus given medication to help them focus. Other students find rigorous exercise yields a happier brain, which allows them to sit longer at their desks to study. Others may find that they must get something nagging them out of their system to be able to focus for extended periods. Some meditate or engage in prayer. All these are healthy efforts to attempt brain chemical rebalancing.

When we create proper learning habits, we effectively invoke chemical changes in our brains and create new connections to help improve brain functions, which as you well know after reading this one, they are the key to brain efficiency and power its ability to adapt to the world’s dynamic circumstances, which undoubtedly means being agile. 

References:

Cunninton, Ross. Science of Learning Portal, Neuroplasticity: How the brain changes with learning, solportal.ibe-unesco.org/articles/neuroplasticity-how-the-brain-changes-with-learning/. Accessed 21 Oct. 2023.

Cherry, Kendra MSEd, “Left Brain Vs. Right Brain Dominance” Very well Mind, May 2023, www.verywellmind.com/left-brain-vs-right-brain-2795005.

Donoso F, Schverer M, Rea K, et al. Neurobiological effects of phospholipids in vitro: Relevance to stress-related disorders. Neurobiology of stress. Nov 2020

Gepner, J. I. “Insect acetylcholine receptors as a site of insecticide action” Nature, 9 Nov. 1978, www.nature.com/articles/276188a0. Accessed 21 Oct. 2023.

Sigma Aldrich. www.sigmaaldrich.com/US/en/technical-documents/technical-article/research-and-disease-areas/cell-signaling/acetylcholine-synthesis-and-metabolism?ssp=1&darkschemeovr=1&setlang=en-hs&safesearch=moderate. Accessed 20 Oct. 2023.

https://www.freepik.com/free-vector/set-cute-cartoon-human-brain-character-lifting-dumbbell-looking-air-balloon-graduating_28189658.htm#fromView=search&page=1&position=4&uuid=56e51d04-d64a-4bae-ac5c-270916b8fd80

About the authors:

Hi everyone! This article was written by Zaki Daouk and  Álvaro Rovira

With a background in business management and commercial photography, Zaki is back at school for an Engineering degree in Electronics, Computer science and research. During the journey, he cultivated a deep interest in psychology and the behavior of human nature, Zaki enjoys writing articles that tie the science of learning and our changing brain. You can find him on Instagram – @zbudgiez.

As to Álvaro, you might know him from the article about Research Challenges Faced by European Psychology Students in Higher Education. Here is a short message from our friend: “Hi again, EFPSA readers! Whilst this mandate comes to an end, creativity blooms from our blog.” – Álvaro Rovira (JEPS Editor).

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