Neurogenesis: Exercise and Eat Right

Exercise has shown a direct link to "neurogenesis." Walking for just 45 minutes per day lead to new hippocampal tissue growth. Moving can cause your brain to grow.

Besides the positive physical, mental and emotional benefits of exercise, it is striking to see the intellectual and neuronal effects. There are multitudes of other studies, all of which show that exercise is beneficial to neurogenesis. This extends to protecting against Alzheimer’s as well.

Along with exercise, there are many "dietary measures" that can help boost brain growth. The first would be curcumin, which is an element of the spice turmeric. As studies have indicated, curcumin has been directly linked to neurogenesis. Other studies have shown that curcumin also increases "brain derived neurotrophic factor" expression. This is important because BDNF is vital to many neurologic functions.

Survival of brain cells in situations where they would normally die has also been shown to happen by "caloric restriction," and/or intermittent fasting. Besides neurogenesis, there is also a process called "autophagy" which gets turned on when human beings fast. Autophagy is loosely described as the process of cells "cleaning house, and getting rid of junk." Theoretically, you can see how this may be beneficial to improved cellular and neuronal firing. 

There are benefits to omega-3 fatty acids. Docosahexaenoic acid is preferable over all other forms of omega-3s. The scientific literature shows that DHA helps to support neurogenesis. There are many other reasons why you may want to supplement with DHA, or obtain large amounts from daily intake of wild-caught fish, but the specific neurological effects of DHA are intriguing.

Blueberries are another beneficial food that can be linked to neurogenesis. The "flavonoids" in blueberries are advantageous. Since the link between increased neurogenesis and increased mood and cognition is obvious, it makes sense to regularly include blueberries in your diet. Not only will you be enjoying the cognitive effects of the food, but you will be getting the inherent antioxidant effects as well.

Green tea is another method of increasing neurogenesis. Specifically, the compound epigallocatechin gallate (EGCG) is the element which has been linked to the growth of new brain cells. Drinking green tea, or supplementing with EGCG in isolated form, will increase your rate of new neuronal growth.

It is important to note that many new neurons borne via the process of neurogenesis die within two weeks. So, it's not a way to replace a barely-functioning brain with Einstein’s brain. But, many of the new neurons do migrate into the molecular layer.

Think of neurogenesis as being similar to taking a supplement. Yes, it may be slightly beneficial to increase your intake of foods and supplements to help stimulate neurogenesis. But if your overall diet and lifestyle is poor, highly stressed and generally unhealthy, these methods will do little-to-no benefit. You must always remember the whole picture, the whole human body, and the whole psyche.