Gratefulness and Neuroplasticity.
Before we get a tiny bit (a whole lot) nerdy, I want to start by saying that I thankful for your support here on this site, shop, social media, and in person. I am committed to my practice, science, inspiration, fermentation, foods, and actionable steps for our lives. Now that the social media family has grown to over 500 followers on Instagram and almost 500 on Facebook and many in-person connections, I am deeply grateful to have you all with me.
*These "numbers" may seem infinitesimal in this world of internet social connection, but the most important thing for me is resonance. That I resonate whether as a practitioner or via nerdy foods, and bring value to you is mind boggling to me - pinch me*
We have amazing things in store for you, but first and foremost, I want to take in the good vibes we have already. I want to take in the GOOD.
An exercise for you today:
Letting the good, the positive feelings dwell for 30 seconds, imagine it like a warming glow that spreads from your heart to the rest of your body is positive self-directed neuroplasticity (more on that below). Set the intention that the good experience is sinking into your deepest places. (For me: my neurotransmitters and knees).
Practice it regularly so that these precious moments add up, integrating the positive experiences into your brain and body.
Extra goodness: let someone who could benefit from your gratitude know it.
Now time for the real nerdy bits. Let's talk about Neuroplasticity.
What is it? Short answer: Neuroplasticity refers to the brain’s ability to adapt.
Nerdy answer: Neuroplasticity is the capacity brain cells have to change in response to intrinsic and extrinsic factors. It can have a negative or positive influence at any age across our entire lifespan.
Michael Merzenich, someone researchers have referred to as the "father of plasticity", because he enjoyed a long career that established that the human brain is highly plastic. Miriam Diamond is known as the "mother of neuroplasticity' and was the first to prove that the brain shrinks with impoverishment and grows with enriched environment at any age. Such as, but not limited to: physical activity, music, language learning, managing diet, and inflammation.
Let’s start with nutrients- (my favorite subject), in particular focus for today are Polyphenols and Omegas.
Polyphenols
They are a category of chemicals that naturally occur in plants. There are more than 500 unique polyphenols. Collectively, these chemicals are known as phytochemicals.
Many of the health benefits associated with polyphenols may be related to their role as antioxidants. Antioxidants are known for their ability to combat cell damage.
Polyphenols may also impact genes and gene expression. A person's specific genes can also affect how their body responds to certain types of polyphenols. Polyphenols may even influence gut bacteria by feeding microbes. Fascinating!
…Back to neuroplasticity.
The polyphenol resveratrol also increases longevity while preserving memory and hippocampal microstructure. {Hippocampus is a complex brain structure embedded deep into temporal lobe. It has a major role in learning and memory. It is a plastic and vulnerable structure that gets damaged by a variety of stimuli.} This polyphenol occurs naturally in grapes and some berries such as blueberries and cranberries. Other Polyphenols in cocoa have added benefits (dose dependent) and can improve blood flow to the brain as well as increased health and flexibility of blood vessels. Curcumin (found in turmeric)is a neuroprotective polyphenol with anti-inflammatory and antioxidant capacity that can increase neural stem cells into neurons.
Omegas.
Also crucial to optimal nervous system structure and function are the essential omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexanoic acid (DHA) which we cannot create. Primary sources in food are found in fish and plant foods. Adequate intake of essential fatty acids is crucial to maintain the fluid transmission of molecules across membranes because this is where most of the action takes place for things as learning, memory, and sleep. (Yehuda et al., 2002) they are also essential in building the myelin sheath that enhances efficient processing of information. (Myelin Sheath understanding is always on my radar because well, Multiple Sclerosis)
Love, Gratitude, and Stress
Love and gratitude are one of the most valuable intentional emotional experiences that can drive brain plasticity in a positive direction (back to my gratitude exercise above).
When it comes to stress, mindfulness meditation can have anti-inflammatory influences similar to those of prescriptions with a faster response noted in experienced meditators (Kaliman et al., 2014). Even short sessions of meditation are of benefit.
A rich social network of friends and family stimulates and enhances plasticity. Interestingly, hippocampal volume loss is measured by depression but not age (Sheline et al., 1999). Amazing.
Sleep
A primary role of sleep may be to restore brain energy metabolism since wakefulness consumes more energy particulary in gray brain matter. {The central nervous system is made up of two types of tissue: the grey matter and the white matter. The grey matter is mainly composed of neuronal cell bodies and unmyelinated axons. Axons are the processes that extend from neuronal cell bodies, carrying signals between those bodies. In the grey matter, these axons are mainly unmyelinated, meaning they are not covered by a whitish-colored, fatty protein called myelin. The grey matter serves to process information in the brain. News Medical, 2018}
Chronic insomnia has been associated with atrophy (shrinkage) of the hippocampus that suggests cognitive deficits, as sometimes is not quickly reversible. This also can raise inflammation. One of the neuroprotective roles of adequate sleep may be its reduction of inflammation that can be associated with aging of the brain.
Phew. thats a lot to take in. I purposefully did not bring up other factors that are current 'hot topics' such as intermittent fasting, certain diets, and modalities. This is because I want this to be an overall resource without singling out and did not want this to be the length of a research paper, but I can talk more about those at a later date. I believe in bioindividuality and also what resonates and feels expansive to you.
Okay, that’s it for now!
Have a wonderful week!
Diane