What is a neural pathway? "A neural pathway is a series of connected neurons that send signals from one part of the brain to another. (greatmindsclinic.co.uk). It's the brain's ability to change and adapt to new experiences. When we engage in activities that stimulate the brain, we can strengthen existing neural connections and form new ones. Below are six tips on how to create new neural pathways in your brain daily.
One of the best ways to create new neural pathways is to challenge yourself with new activities or experiences. When you learn something new, and you repeat the activity, the connections in your brain become stronger. So, try learning a new skill or taking up a new hobby. Learn to play an instrument, learn a new language, think about something you always wanted to try and do it! Stop procrastinating. There is no better time than the present.
Physical exercise has been shown to increase the production of new neurons in the brain. This process, known as neurogenesis, can lead to the formation of new neural pathways. So, make sure to incorporate regular exercise into your daily routine. Exercise doesn't have to be boring or monotonous. Try pickleball, tennis, frisbee football, ping pong, or dancing around the living room with your kids. When you make exercise fun, you will be more apt to continue doing it.
Engaging in meditation has been shown to increase the density of gray matter in the brain, which is responsible for processing information. Practicing mindfulness can also strengthen existing neural connections and create new ones. Meditating is not hocus pocus. Just go outside into nature and breathe deeply. Focus on your breathing and filling your chest full of air as you breathe. Breathe in for a count of eight, hold it, and breathe out for a count of eight. Listen to some calming music as you are doing it, or just sit in silence. Don't like the outside? Go to a quiet place in your home and do those deep breathing exercises there. Not comfortable going it alone? YouTube has some great meditation-videos, or you can even join a class if you so desire. It doesn't have to be hours out of your day. Start with five or ten minutes a couple of times a day, and you will begin to notice a difference.
Reading and writing are excellent activities for stimulating the brain. When you read, your brain processes new information, and when you write, you are engaging your motor skills, which can help to create new neural pathways. To change it up even further, try writing with your less dominant hand. If you hate reading, try reading something you are interested in. It doesn't have to be academia. Read a fun fictional book. Just read. If you are frustrated about something, write it all down. If what is keeping you from writing is the fact you don’t want someone to see it, then shred the paper when you are finished. Besides strengthening the neural pathways, it’s good cheap therapy as well.
Getting enough sleep is essential for the consolidation of memories and the formation of new neural connections. Make sure to shoot for seven to eight hours of sleep per night. That will give your brain time to recharge and form new connections. Besides building new neural pathways getting enough deep sleep each night will flush toxins from your brain. "The waste management system (called the glymphatic system) is a series of tubes that carry fresh fluid into the brain, mix the fresh fluid with the waste-filled fluid that surrounds the brain cells, and then flush the mix out of the brain and into the blood. This occurs primarily during deep sleep." (www.health.harvard.edu). So don't believe the old saying, "I will sleep when I am dead." By getting good sleep (not excessive), you will have a stronger, more clear brain which will help you be more productive, and make fewer mistakes, every day.
Everyone knows it's important to eat healthy, but did you know that eating a healthy diet of vegetables, fruits, and omega-3 fatty acids can also help promote neuroplasticity in the brain? Not only does it help the body, but it helps the brain maintain its strength and clarity. Also, it is good to note, Omega-3 fatty acids have been shown to promote the growth of new neurons in the brain. If you are not getting enough Omega 3's, consider taking it in supplement form.
In a nutshell, creating new neural pathways in your brain is essential for maintaining a healthy and vibrant brain. By challenging yourself, engaging in regular exercise, practicing meditation, reading and writing regularly, getting enough sleep, and eating a healthy diet, you can promote neuroplasticity and create new connections in your brain every day! Let's keep building our brain so it stays strong to the end!
Sources:
Great Minds Clinic. "What is a Neural Pathway?" Available at: https://greatmindsclinic.co.uk
Harvard Health Publishing. "Sleep and mental health." Available at: https://www.health.harvard.edu
American Psychological Association. "Meditation and the Brain." Available at: https://www.apa.org
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