Lifelong Learning And Neuroplasticity

Evidence-Based | This article has 19 references.

“Anyone who stops learning is old, whether at twenty or eighty. Anyone who keeps learning stays young.” – Henry Ford

Introduction | Importance of Learning | Neuroplasticity | Life Stages | Growth Mind-Set | Enhancing Neuroplasticity | Repetition | Final Thoughts | Takeaway Points | References | Disclaimer

Introduction

Education and learning are commonly associated with formal school settings. As soon as we have completed this stage of our lives, we tend to stick to what we have learned over those years and move on, as if it were the end of the learning process. However, we never stop learning, and we never should. Our natural curiosity is what drives our development, both physically and psychologically. It is part of our survival mode. We need to know as much as we find necessary to thrive in this world. Furthermore, learning and acquiring new skills are forms of exercise for our brains. The brain needs to be challenged to be able to maintain its highest functions. It has a very large capacity for everything that is introduced to it. It functions similarly to a sponge, assimilating every new piece of information through the creation of new neural connections. Similarly, if our brains don't engage in new activities and aren't trained often enough, these neural connections will deteriorate, and our overall life quality may deteriorate as well, especially as we age.

The importance of Lifelong Learning

Lifelong learning describes a self-motivated and self-initiated form of learning that fulfills each individual's interests and helps achieve satisfaction. Therefore, it is fully up to us what we want to invest our time and energy in. It should serve our goals and plans and help build our confidence and self-worth. Acquiring new knowledge and skills throughout our lives benefits our overall motivation to further improve ourselves, gives us a sense of accomplishment, creates new possibilities, and exposes us to not only new challenges but also new people. It impacts many aspects of our existence, regardless of our age.

What is Neuroplasticity?

Continuous learning has yet another tangible and very profound effect on human development.

It was mentioned earlier that the acquisition of new competencies and abilities trains our brain, which in response can" [...] modify, change and adapt both its structure and function throughout life and in response to experience."[1]

Such a unique ability of the human brain is referred to as neuroplasticity. The term "plasticity" indicates that the flexibility of this organ is influenced by what it is exposed to. The prefix "neuro," on the other hand, points to neurons and neural connections that build our brain and whole nervous system. In this context, neuroplasticity means the ability of the nerve cells to change and adapt.

Life Stages and Neuroplasticity

Our brains change throughout our lives. They are capable of learning and assimilating new experiences from birth up to old age. We know that children are very good and quick learners. They intuitively expose themselves to new things to support their development. Even though the rate and speed with which we learn change as we grow older, our brains can maintain their plasticity if we challenge them with new things. It is up to us to cultivate our natural curiosity and become continuous learners. Below are a few helpful facts to know about human development concerning brain plasticity and life stages.

Childhood

A newborn baby's brain is equipped with 100 billion neurons. Each neuron has 2500 synapses that allow neural connections to form. In the first three years of life, children experience rapid growth and development, and the number of synapses in every single neuron reaches 15,000. To compare, an adult brain possesses half that amount of synapses per neuron. Additionally, children go through various critical periods[2] of development, such as language acquisition and the development of vision or motor skills. All those skills are learned rather effortlessly in early childhood, which indicates the very high plasticity of the brain and its readiness to learn.

Adolescence

Our brain's great capacity for learning does not stop in childhood. It prevails through adolescence as well. Teenagers' brains are still developing rapidly, not only through new experiences but also through reinforcing what they have learned so far and establishing even stronger neural connections. The maturation of those connections promotes better communication between different brain regions. Such progress facilitates complex thinking and emotional regulation. This is when teenagers shift from the safety of family life to their interactions with their peers. They are more likely to explore and absorb the influences of their environment.

Adulthood

We mentioned earlier that the adult brain creates far fewer synapses than the brain of a child, which indicates that the plasticity of that organ diminishes with age. It is true that as we age, we lose many of the neural links. However, it does not mean that when we grow up, we are unable to influence our nerve cells. Our brain still has the capability of creating new neurons [aka neurogenesis] and new links between nerve cells that facilitate learning and change. The brain needs to be stimulated and trained to maintain its plasticity. It has been established that regular exercise[3],[4] [increased oxygen flow], paying attention [mindfulness meditation][5], and continuous learning[6],[7] are the best activities to support neuroplasticity.

A Growth Mindset

As we age, the biggest obstacle to keeping the brain plastic and functioning properly is not a lack of opportunities to learn but our attitude toward education. Many people tend to give in to the idea that our education ends with college. When 'real life' commences, many of us restrict our further education to fulfilling work-related requirements such as mandatory training and courses. Thus, the way we care for ourselves, whether it is through diet, physical activity, or continuous learning, is entirely up to us. Developing a mindset that embraces change and nurtures curiosity and novelties is a key element to sustained neuroplasticity.

How to enhance Neuroplasticity

There are multiple types of activities and practices that can boost brain plasticity. The research on this topic leaves us with many options to choose from. You don't need to follow them all to improve your neuroplasticity, but it is good to know what habits may disturb neurogenesis. Pick these activities that fit into your lifestyle. Implement them gradually and see what works best for you. The activities that promote neuroplasticity are:

• intermittent fasting[8],

• diet rich in Omega-3 Fatty Acids[16],

• carbohydrate-restricted diet[18],

• physical exercise[3],[4] such as HIIT[17],

• mindfulness meditation[5],

• sleep and rest[9],

• improving stress resilience[10],

• learning to play a musical instrument[11],

• learning to play an action video game[12],

• learning a new language[13],

• training in lateral [divergent] thinking[14],

• engaging in creative activities[15].

Repetition is a key

Establishing new habits that encourage neurogenesis and neuroplasticity requires time. To form new neural connections that become permanent and build new patterns of behavior, it needs constant reinforcement and repetition. Such an attempt to rewire the brain takes energy and effort but can bring great results in terms of how this organ functions. When you try to learn something new or train an unfamiliar skill, it might take you out of your comfort zone. Some people find it challenging to even make it to the class that they are taking. However, with repetition and consistency, these uncomfortable feelings will diminish as your brain adapts to the new circumstances. Being mindful of the fact that such a state of things is temporary helps overcome any doubts.

Final Thoughts

Staying active, both physically and mentally, is an important factor that impacts our functioning, especially as we age. Both physical exercise and continuous learning facilitate brain health, neurogenesis, and neuroplasticity. It was once believed that the adult brain was incapable of change. We now know that even though the human brain loses some of its plasticity as the years go by, it is still able to learn and develop new neural connections. Thus, it can assimilate new information and train new skills at any stage of life. This unique quality tends to be underutilized since many of us do not challenge ourselves enough and stay stagnant. Cognitive development keeps our brains young and prevents neurodegeneration, which can be associated with dementia[19].

Takeaway Points

• Lifelong learning and neuroplasticity are directly connected.

• Neuroplasticity refers to both structural and functional changes in the brain.

• Neurogenesis is the body's capability to create new neurons.

• Neuroplasticity changes throughout the lifespan.

• It is a myth that brain plasticity is a feature of young brains only.

• There exist multiple ways to enhance neuroplasticity.

• Developing a growth mindset is key to maintaining a flexible brain.

• Consistency in learning helps create strong neural connections and form new habits.

References

This article contains 19 citations:

[1] Voss P, Thomas ME, Cisneros-Franco JM, de Villers-Sidani É. Dynamic Brains and the Changing Rules of Neuroplasticity: Implications for Learning and Recovery. Front Psychol. 2017;8:1657. Published 2017 Oct 4.

[2] Power JD, Schlaggar BL. Neural plasticity across the lifespan. Wiley Interdiscip Rev Dev Biol. 2017;6(1):10.1002/wdev.216. doi:10.1002/wdev.216

[3] Cassilhas RC, Tufik S, de Mello MT. Physical exercise, neuroplasticity, spatial learning and memory. Cell Mol Life Sci. 2016;73(5):975-983.

[4] de Sousa Fernandes MS, Ordônio TF, Santos GCJ, et al. Effects of Physical Exercise on Neuroplasticity and Brain Function: A Systematic Review in Human and Animal Studies. Neural Plast. 2020;2020:8856621. Published 2020 Dec 14

[5] Tang YY, Tang R, Rothbart MK, Posner MI. Frontal theta activity and white matter plasticity following mindfulness meditation. Curr Opin Psychol. 2019;28:294-297.

[6] Li P, Legault J, Litcofsky KA. Neuroplasticity as a function of second language learning: anatomical changes in the human brain. Cortex. 2014;58:301-324.

[7] Demarin V, Bedeković MR, Puretić MB, Pašić MB. Arts, Brain and Cognition. Psychiatr Danub. 2016;28(4):343-348.

[8] Mattson MP, Moehl K, Ghena N, Schmaedick M, Cheng A. Intermittent metabolic switching, neuroplasticity and brain health [published correction appears in Nat Rev Neurosci. 2020 Aug;21(8):445]. Nat Rev Neurosci. 2018;19(2):63-80.

[9] Dang-Vu TT, Desseilles M, Peigneux P, Maquet P. A role for sleep in brain plasticity. Pediatr Rehabil. 2006;9(2):98-118.

[10] McEwen BS. In pursuit of resilience: stress, epigenetics, and brain plasticity. Ann N Y Acad Sci. 2016;1373(1):56-64.

[11] Herholz SC, Zatorre RJ. Musical training as a framework for brain plasticity: behavior, function, and structure. Neuron. 2012;76(3):486-502.

[12] Bavelier D, Green CS, Pouget A, Schrater P. Brain plasticity through the life span: learning to learn and action video games. Annu Rev Neurosci. 2012;35:391-416.

[13] Buchweitz A, Prat C. The bilingual brain: flexibility and control in the human cortex. Phys Life Rev. 2013;10(4):428-443.

[14] Sun J, Zhang Q, Li Y, et al. Plasticity of the resting-state brain: static and dynamic functional connectivity change induced by divergent thinking training. Brain Imaging Behav. 2020;14(5):1498-1506.

[15] Orwig W, Diez I, Bueichekú E, Vannini P, Beaty R, Sepulcre J. Cortical Networks of Creative Ability Trace Gene Expression Profiles of Synaptic Plasticity in the Human Brain. Front Hum Neurosci. 2021;15:694274. Published 2021 Jul 26.

[16] Gomez-Pinilla F, Tyagi E. Diet and cognition: interplay between cell metabolism and neuronal plasticity. Curr Opin Clin Nutr Metab Care. 2013;16(6):726-733.

[17] Andrews SC, Curtin D, Hawi Z, Wongtrakun J, Stout JC, Coxon JP. Intensity Matters: High-intensity Interval Exercise Enhances Motor Cortex Plasticity More Than Moderate Exercise. Cereb Cortex. 2020;30(1):101-112.

[18] Gyorkos A, Baker MH, Miutz LN, Lown DA, Jones MA, Houghton-Rahrig LD. Carbohydrate-restricted Diet and Exercise Increase Brain-derived Neurotrophic Factor and Cognitive Function: A Randomized Crossover Trial. Cureus. 2019;11(9):e5604. Published 2019 Sep 9.

[19] Beyreuther K, Masters CL. Neurodegeneration and dementia. Alzheimer's disease as a model. Arzneimittelforschung. 1995;45(3A):347-350.

Disclaimer

Read carefully:

The contents of this article are for informational and educational purposes only. Please be aware of the publication date on all articles. No content on this page, regardless of date, should ever be used as a substitute for any medical advice, diagnosis, or treatment from a professional physician. All readers of this article are advised to consult their doctor before applying any of the lifestyle changes. Any supplementation should be consulted with a healthcare professional. Neither the creators of the website nor the publisher take responsibility for the consequences to one's health after reading the educational content on this page. All readers who take any kind of medication should consult their doctor first. All readers are advised to see the Disclaimer page for more information.