Читать книгу The Power Of Youth. How To Tune Our Mind And Body For A Long And Healthy Life - Андрей Фоменко - Страница 30

Studies show that as we use our brain, learn, and train our memory, it can change dramatically due to neuroplasticity.

Brain plasticity refers to the ability of the nervous system to change its structure and functions throughout life in response to environmental diversity. The study of neuroplasticity is particularly relevant when it comes to brain aging, recovery from injuries and strokes, and treatment of neurodegenerative diseases such as Alzheimer's and Parkinson's diseases.

Due to neuroplasticity, nerve cells can restore their structure and function, as well as form new synaptic connections. Neuroplasticity is based on two basic processes: the formation of new connections between nerve cells (synaptic plasticity) and the formation of new neurons (neurogenesis).

SYNAPTIC PLASTICITY

In childhood and adolescence, synaptic plasticity is a key property of the brain: the ability to form new connections between neurons helps to learn quickly, to perceive the world. A child's brain forms connections between neurons when encountering a wide variety of information and experiences. As you get older, the number of connections between neurons decreases. This process is called synaptic pruning. The older we get, the more selective our brain becomes in forming connections. It spends resources only on tracing neural pathways for the thoughts we come back to day after day.

Therefore, many adults' brains resemble a "cast" of every day worries. The neural impulses travel along pathways similar to an asphalt road. It takes enough effort and motivation to go off the beaten track and start to "tread" a new path in the neural thicket. At the same time, at any age, repetitive actions gradually lead to the formation of new neural connections.

NEUROGENESIS

It was long believed that the number of nerve cells remained unchanged throughout life: the claim that nerve cells do not regenerate was seen as an axiom. But in recent decades, the findings show that neurogenesis – the production of new neurons by neural stem cells (precursors of all body cells) – is observed in various parts of the brain even in old age.

Scientists from the University of Illinois, after studying postmortem brain tissue of people aged 79 to 99 years, obtained evidence that the formation of new neurons in the hippocampus occurs not only in healthy people but even in patients with cognitive impairment and Alzheimer's disease, although neurogenesis in the latter is significantly reduced compared with older people who do not have cognitive impairment[54].

Neurobiologists from the University of Jyväskylä (Finland) found during experiments in animals that prolonged aerobic exercise increases neurogenesis in the adult brain[55]. The hippocampus of mice that ran long distances showed increased formation of new neurons after eight weeks.

HOW NOT TO LOSE NEUROPLASTICITY IN ADULTHOOD?

Scientists identify three main factors that affect neuroplasticity at any age[56]:

● physical activity;

● intellectual load;

● nutrition.

A meta-analysis conducted by scientists from the University of Toronto (Canada) shows that physical activity increases the concentration of neurotrophic factors, substances that induce neurons to form new connections[57]. Changes can be noticeable after the first session, and the effect lasts for a day or more.

Regular and intensive training maximizes neuroplasticity. However, we can activate the formation of new connections in the brain even with 30-minute walks in which the heart rate reaches 60 % of the maximum, provided, however, that we do it at least three times a week.

A study conducted at Pennsylvania State University (USA) showed that learning a second language leads to anatomical changes in the brain[58]. They are expressed in an increase in the density of gray matter, which indicates the formation of new neurons, as well as in the appearance of more structured white matter bands (connections between nerve cells). These changes, which were observed in both young and old people, indicate the activation of two mechanisms underlying neuroplasticity: neurogenesis and the formation of new synapses.

Researchers from the University of British Columbia (Canada) conducted a meta-analysis of 21 studies, all of which examined the effects of meditation on neuroplasticity[59]. Experts found 123 differences in the brains of people committed to meditative practices. For example, there was a cortex thickening (increased volume of gray matter) in the prefrontal area. This indicates the activation of neurogenesis in the part of the brain responsible for memory, planning, and self-control through meditation.

Among the nutrients that help maintain neuroplasticity in adulthood, scientists highlight the following:

1. FLAVONOIDS – compounds found in tea, berries, onions, and red wine. A diet rich in flavonoids is associated with better preservation of cognitive function in the elderly[60]. Curcumin, which is found in turmeric root and has antidepressant, anti-inflammatory, neuroprotective, and antioxidant effects.

2. RESVERATROL – a substance found in the wine and juice of black grapes. Evidence suggests that consumption of this flavonoid can slow the age-related decline in intellectual abilities[61].

3. OMEGA-3 – a polyunsaturated fatty acid found in large quantities of sea and river fish. Just 300 grams of grilled salmon or 3 grams of fish oil contain the daily norm. Studies suggest that omega-3 fights inflammation and stimulates neuronal growth factors[62].

Based on these studies and others, the team of nutritionist Martha Clare Morris of Rush University Medical Center created the MIND diet to fight Alzheimer's disease. It can reduce the risk of disease by 54 %, which, researchers say, is superior to the Mediterranean diet[63].

The basis of this diet:

1) greens, vegetables and berries, olive oil;

2) beans;

3) whole grains;

4) fish;

5) wine/black grape juice.

The MIND diet also recommends limiting red meat, butter and margarine, cheese, sweets and candy, fried food, and fast food.