BRAIN PLASTICITY: TYPES, FACTORS THAT STIMULATE IT, EXERCISES - NEUROPSYCHOLOGY - 2025

The brain plasticity, known as neuroplasticity or also neuroelasticidad, is the ability of our brain to change and modified throughout life. Thanks to it, some brain functions can be carried out by areas that were not in charge of them at first, synapses between neurons can be created and eliminated, and the amount of gray matter present in the brain can be modified.

According to research in this regard, the main objective of neuroplasticity is to optimize the existing neural networks in the brain. This process is especially important during times such as brain training, learning, acquiring new activities, and after a brain injury.

In the past it was thought that brain plasticity almost completely disappeared during adulthood. However, today we know that although the brain is more adaptable in childhood than in later stages, this organ is capable of modifying, regenerating and even creating new neurons throughout our lives.

The concept of neuroplasticity is very broad, and it can be observed on different scales. For example, it can be seen from microscopic modifications in a specific neuron, to the cortical remapping that occurs when an area of ​​the brain is damaged and others have to take over their functions.

Today, studying brain plasticity is one of the main goals of disciplines such as neuroscience and psychiatry. Thanks to modern neuroimaging techniques, we know more and more about how our brain works and how it develops throughout our lives.

What is brain plasticity and how does it work?

Brain plasticity refers to the ability of our brain to modify itself, create new connections or even generate new neurons. However, to understand this phenomenon it is necessary to understand how this process works and why each of these changes occurs.

According to the latest research on this topic, our brain is changing at a structural level depending on our interaction with the environment. In this way, at birth we have a series of neuronal connections already formed; but throughout our lives these are modified at the same time as new ones are created, depending on our experiences and what we live.

Contrary to what it might seem, neuroplasticity is a constantly occurring process. At all times we receive information from our environment, and our brain has to adapt to all the new data that comes to it through the senses. The same happens when we take some action or acquire a new skill.

Today we do not know exactly the limits of brain plasticity, but in recent years it has been discovered that this phenomenon is much more extensive than was initially thought. Thus, while previously it was believed that it could only occur during childhood, we now know that it continues to function throughout our life cycle.

Functioning of brain plasticity

But how exactly is neuroplasticity produced? Its fundamental mechanism of action is the creation and modification of connections between the different neurons in our brain.

As Ramón y Cajal discovered, the brain is not made up of a compact network of cells, but each one of them works separately and transmits information to others through connections called synapses.

Understanding how the synapse works is fundamental to understanding the phenomenon of brain plasticity. Every time two neurons fire at the same time, their connection is getting stronger. Thus, depending on our experiences and what we live, the structure of our synapses changes over time. Below you can see the connection of two neurons:

At an evolutionary level, this has a number of very clear advantages. The main one is that this way of interacting with the environment allows us to adapt to all kinds of changes in it, mainly through learning. This ability is most marked during childhood, but can continue to occur throughout our lives.

Types of neuronal plasticity

Neuroplasticity does not work the same in all situations. On the contrary, it involves a large number of different processes, among which are neurogenesis, the change of force in transmissions, the generation of new synapses or the modification of the one that already existed, or cell migration.

At the same time, brain plasticity can occur at a myriad of different levels, ranging from the smallest (such as the creation of new neurons) to very large changes, such as the take over by part of one brain area in a series. of functionalities that were previously in another area.

Due to the complexity of the whole process, there are different classifications that can be used to study neuroplasticity processes. Next we will see which are the most important.

Structural plasticity vs. functional

Not all changes in the way the brain works happen in the same way. While some of them are simply based on a difference in the way existing structures act, others cause changes in these same structures. In this way, one can speak of structural plasticity and functional plasticity.

Functional plasticity would be one in which changes in the way the brain acts without modifying the number of neurons, the place where they are found, their distribution, their density, or the total area in which they occur. synapses.

On the contrary, structural plasticity does imply the modification of one or more of these parameters. Generally, the changes produced by structural plasticity are more extensive, but this does not have to always be the case.

Homeostatic plasticity vs. hebbian

The classification that we have just seen can also be found in some scientific publications such as the division between homeostatic plasticity and Hebbian plasticity. The first would involve the change of structures within the brain, while the second would be related to changes in the efficiency of the transmission of information between neurons.

Thus, when Hebbian plasticity occurs, the main change occurs at the level of the strength of the synaptic connection between two brain cells. This can be increased or decreased, depending on each case. The changes that occur in this type of brain plasticity are usually long-term, sometimes only taking a few seconds or minutes to appear.

On the other hand, homeostatic plasticity usually occurs over a much longer period of time, which can range from a few hours to several days. In this case, the changes normally appear in response to an increase in neuronal activity, decreasing the connectivity between cells.

Although not much is yet known about the different types of brain plasticity, it is believed that Hebbians and homeostatics play different roles in brain modification. The Hebbians have to do with changes that last much longer, such as the storage of new memories.

On the other hand, homeostatic plasticity seems to have the function of reorganizing the connections between neurons with the aim of avoiding instability within the network. For this, it also resorts to some external processes, such as the regulation of the excitation of brain cells or the coating of the dendrites with layers of myelin.

Factors that stimulate brain plasticity

Although the brain's ability to modify itself is maintained throughout life, various factors can cause it to decrease or increase. Here we will see some of the most important.

Healthy life style

It has recently been discovered that physical exercise and the intake of nutrient-dense foods can promote not only the creation of new synapses, but even the formation of neurons in adults, something that until recently was believed to be impossible.

On the other hand, avoiding the use of toxic substances such as alcohol, tobacco or drugs can also boost the brain's ability to modify itself and create new connections.

Learning new skills

Traditionally, it was believed that the only way to maintain the brain's ability to modify and adapt to the environment was by learning new skills. Although today we know that this is not the only important factor, the truth is that it is still one of the most influencing neuroplasticity.

Thus, activities such as learning to play a musical instrument, mastering a new language, practicing a sport in which we had never trained, or acquiring any other new skill, will not only promote the health of our brain but also train its plasticity, making it easier for us to adapt to new situations.

Practice cognitive flexibility

On a psychological level, we can also perform certain actions that help us improve our neuroplasticity. Although we could mention many different ones, one of the most important is cognitive flexibility; that is, to promote our ability to adapt to different situations and to control our emotions more effectively.

When we work on our cognitive flexibility, we are teaching our brain to look at everyday situations from a new point of view. In this way, it is not necessary that we perform different physical actions to change our neural connections, but we can achieve it on a purely mental level.

Brain plasticity in children

Neuroplasticity is most active in children due to the normal process of human development. It is normally understood that this capacity is essential to provide the youngest with the capacity for adaptation and resilience, factors that at an evolutionary level were very important to guarantee survival during the first years of life.

The presence of greater brain plasticity during childhood can be observed in phenomena such as the ease with which children acquire a new language, master complex skills such as reading and writing, or adapt to all kinds of life situations without this. suppose a trauma.

In adults

For many decades, it was thought that brain plasticity almost completely disappeared after adulthood. Thus, traditional educational theories held that adults were incapable of learning complex skills, at least not without great difficulty.

However, in the last decades of the 20th century, several cases were discovered in which the brain of a person was able to adapt after an accident, a trauma or a stroke, in such a way that functions that had been damaged at the beginning began to performed in areas of the brain that were still intact.

From these first studies, neuroscience was discovering new forms of brain plasticity that can occur during adult life. Probably the most important is neurogenesis, the process by which new neurons are created throughout life.

Exercises to stimulate brain plasticity

Discovering how to improve brain plasticity in adults has been one of the most important goals in the field of neuroscience in recent years. In this section we will see some of the actions and exercises that we can perform to achieve higher levels of neuroplasticity.

Intermittent fasting

Intermittent fasting (the action of limiting the hours of the day when food can be eaten) has been shown to be very effective in improving brain plasticity.

According to the latest studies in this regard, adopting this feeding strategy increases synaptic adaptation, reduces the risk of neurodegenerative diseases and improves cognitive abilities.

Travel

Traveling to a new place, whether within one's own country or abroad, exposes our brain to new stimuli and environments. This forces our mind to adapt and create new neural connections.

Learn to play an instrument

Music has proven to be one of the most effective tools in improving neuroplasticity. Thus, mastering a musical instrument at any time in life can improve cognitive flexibility and activate the creation of new neurons and synaptic connections.

Read

Reading, whether fiction or nonfiction, can help us gain new points of view, use our imaginations, and learn something new. All these factors are fundamental for the improvement of brain plasticity.

Sleep

Although it may seem unimportant at first glance, sleeping an adequate number of hours and doing so in an environment that allows rest is essential to promote neuroplasticity.

References

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