As we age, we naturally lose neurons, affecting our memory and ability to learn new things. However, it doesn't mean that adult brains can't generate new brain cells. According to neuroscientist Dr. Amar Sahay, "everyone has the capacity to develop new cells that can help enhance cognitive functions," even though neurogenesis is complex and involves multiple cellular activities.
Neuronal growth is especially important since there are many age-related illnesses associated with neurological decline such as Alzheimer's and Parkinson's. However, by developing new neurons through neurogenesis in the hippocampus, key brain functions can be restored. New brain cells are what enables adults to learn something new like a language, retain long-term memories, and regulate emotions.
Here are four ways to promote the growth of new brain cells:
Aerobic Exercise
Moderately intense aerobic exercises stimulate the hippocampus. These activities include swimming, jogging, power walking, and other similar activities.
In a 2016 study, researchers compared volunteers who did aerobic exercises for seven weeks while another group completed high-intensity interval training (HIIT) or resistance training. Results showed that hippocampal neurogenesis was greater during aerobic exercise. Although exercise in general helps improve memory, more research is needed to explain why greater neuronal growth is associated with aerobic exercises greater than other types of workouts.
Neurobics
Brain exercises or neurobics can also improve memory. These include solving puzzles, playing three-dimensional games, and doing activities that require prolonged concentration. Dr. Sahay explained that anything that "makes you focus your attention, even for brief periods," stimulates the hippocampus. Having engaging conversations or reading new topics also promotes neuronal growth.
Releasing Stress
One study revealed that sexual experiences don't only relieve stress, but also promote the growth of new brain cells. Although sex is a great stress reliever, rewarding activities and lower stress levels also have a similar effect. These could include taking a walk, hiking in nature, getting a massage, or taking a warm bath.
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Amazonian Tea
A recent study revealed that ayahuasca tea, a combination of the ayahuasca vine and the chacruna shrub, is a dimethyltryptamine (DMT). DMT is a naturally-occurring chemical substance that has a hallucinogenic effect and intensifies perception and emotions, yet promotes neurogenesis.
In the study, the researchers eliminated the ayahuasca tea's hallucinogenic effect so that it could someday be used as a safe treatment for neurodegenerative disorders and psychiatric conditions. José ángel Morales from the Complutense University of Madrid explained that ayahuasca tea can modulate brain plasticity, enabling adults to retain memories, improve their memory, and learn new things easier. Many neurological illnesses are characterized by the death of neurons, affecting memory, mobility, and speech.
Morales said the one challenge is activating the "dormant capacity to form neurons and thus replace the neurons that die as a result of the disease. This study shows that DMT is capable of activating neural stem cells and forming new neurons."
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