Scientists once thought the brain stopped developing after the first few years of life. But newresearchhas shown that the brain can form new neural pathways andcreate neurons even inadulthood(Neuroplasticity and Neurogenesis).Exercisefor30 minutes per day or meditation stimulates the production of new synapses; eating foods rich inflavonoids(cocoa and blueberries) and antioxidants (green tea) also helps with brain growth.In addition to these, here are ten proven ways to promote neurogenesis and neuroplasticity in your brain:[Downloadfree infographicbelow]1. Intermittent FastingCalorie-restriction/fasting increases synaptic plasticity, promotes neuron growth, decreases risk of neurodegenerative diseases, and improvescognitive functionaccording to theSociety for Neuroscience.During fasting, a metabolic shift lowers the body's leptin levels, a hormone produced by fat. As a result, the brain receivesa chemical signalfor neurons to produce more energy.Popular methodsinclude: fasting one day per week, for an entire 24-hour period; a 16-hour fast -- having your last meal at 8pm and breaking your fast at lunch (12pm) the next day; the "5-2" model -- five days of regular eating and two days (non-consecutive) of calorie-restricted eating in a week (between 400-600 calories).2. TravelTraveling promotes neurogenesis by exposing your brain to new, novel, and complex environments. Paul Nussbaum, a neuropsychologist from the University of Pittsburghexplains, "Those new and challenging situations cause the brain to sprout dendrites."You don't need to travel across the world to reap these benefits either; taking a weekend road trip to a different city gives your brain the same stimulation.3. Use Mnemonic DevicesMemory training promotesconnectivityin your brain's prefrontal parietal network and can slowmemory losswith age.Mnemonic devicesare a form of memory training that combines visualization, imagery, spatial navigation, and rhythm and melody.A popular technique is known as the Method of Loci (MoL). Explained byScientific American: It involves visualizing a familiar route -- through a building, your home, or your way to work-- andplacing items to be remembered at attention-grabbing spots along the way. The more bizarre you make these images, the better you will recall them later. By simply retracing your steps, like a fishing line, you will "pull up" items to the surface. Along withobjects, numbers, and names, this method has helpedpeople with depression store happy memories that they can retrieve in times of stress.Beginusing mnemonic techniques and engage in memory training; start working on remembering names, scriptures, or poems. Here are somemnemonic techniquesto get you started.4. Learn an InstrumentBrain scans on musicians show heightenedconnectivity between brain regions.Neuroscientists explainthat playing a musical instrument is an intense, multi-sensory experience. The association of motor actions with specific sounds and visual patterns leads to the formation of new neural networks.If you've always wanted to learn an instrument, consider brain growth as a motivatorto get you started.5. Non-Dominant Hand ExercisesUsing yournon-dominant handto do simple tasks such as brushing your teeth, texting, or stirring your coffee/tea can help you form new neural pathways. These cognitive exercises, also known as "neurobics," strengthenconnectivity between your brain cells. "It's like having more cell towers in your brain to send messages along. The more cell towers you have, the fewer missed calls," explains Dr. P. Murali Doraiswamy, chief of biological psychiatry at Duke University Medical Center.Studies have also shown that non-dominant hand activitiesimproves your emotional healthand impulse control. Switch hands with simple tasks to give you brain a workout.6. Read FictionA study conducted over 19 consecutive days byEmory Universityshowed increased and ongoingconnectivity in the brains of participants after they all read the same novel. Researcher Gregory Berns, noted, "Even though the participants were not actually reading the novel while they were in the scanner, they retained this heightened connectivity."Enhanced brain activitywas observed in the region that controls physical sensations and movement systems. Berns explains that reading a novel "can transport you into the body of the protagonist." Thisabilityto shift into anothermental state isa crucial skill for masteringthecomplex social relationships.Addsome novels to your reading list for these extra brain benefits.7. Expand your VocabularyLearning new wordsactivatesthe brain's visual and auditory processes (seeing and hearing a word) and memory processing. A small vocabulary is linked with poorcognitive efficiencyin children, while an expansive vocabulary is an indicator of student success.Learn one new word each day toexpand your vocabulary and give your brain a workout. Useappsoronline coursesto make it fun.8. Create ArtworkIn ajournal articletitled, "How Art Changes Your Brain," participants in a 10-week art course (a two hour session, one day per week) showed enhanced connectivity of the brain at a resting state known as the "default mode network" (DMN). The DMN influencesmental processes such as introspection, memory, and empathy. Engaging in art also strengthens theneural pathwaythat controls attention and focus.Whether it's creating mosaics, jewelry, pottery, painting, or drawing, thecombination ofmotor and cognitive processing will promote better brain connectivity.Join a local art class; just once a week will help your brain grow.9. Hit the Dance FloorNot many of us would think of dancing as a "decision-making process," but that's the reason why it's healthy for your brain. Especially free-style dancing and forms that don't retrace memorized paths.Researcherscompared the effectiveness of cognitive activities in warding off Alzheimer's and dementia and found that dancing had the greatest effect (76% risk reduction); higher than doing crossword puzzles at least four days a week (47%) and reading (35%).Dancing increasesneural connectivitybecause it forces you to integrate several brain functions at once --kinesthetic, rational, musical, and emotional. If you're dancing with a partner, learning both "Lead" and "Follow" roles will increase your cognitive stimulation.10. SleepStudiesfrom NYU showed that sleep helps learning retention with the growth of dendritic spines, the tiny protrusions that connect brain cells and facilitates the passage of information across synapses.Aim for 7-8 hours of sleep each night. If you're struggling to get a consistently good sleep,trycreating a nightly ritual; going to bed at the same time; drinking some sleep-inducing tea; or making your room as dark as possible.Infographic created byVisMe.For more of Thai's articles on strategic living, visit The Utopian Life. Connect with him on FB and Twitter. -- This feed and its contents are the property of The Huffington Post, and use is subject to our terms. It may be used for personal consumption, but may not be distributed on a website.
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