The Neuroscience behind Improvement
Introduction
Neuroplasticity - the ability of the brain to form new connections - is one of the enthralling new concepts that make neuroscience the innovative discipline it is today, with auspicious insights always on the horizon. Although the idea of neuroplasticity itself isn't exactly new, having first been applied to behaviour in 1890, the research that confirms the extent of its effects is. There is yet to be a unifying theory, but neuroscientists have identified two main types of neuroplasticity: (1)
- structural - changes in the strength between neurones
- functional - permanent changes in synaptic connections as a result of learning.
Learning always results in new pathways in the brain - both structural and functional neuroplasticity - however, for noticeable effects, learning needs to be complex, and active; memorising facts will never lead to the same number of connections as, say, learning a brand new musical instrument.
When talking about neuroplasticity, many people are held back by the misconception that this process only occurs in children, or, at most, teenagers, refuting the idea that an adult could learn as much and as quickly as a child. The extent of neuroplasticity in children is definitely astounding: there are 7,500 connections in every neurone in the brain of an infant by the age of 2, which is more than double than the number of connections in an average human brain (1). The reason why these connections slowly die away as the child grows is the formation of patterns unique to the individual, as a result of experience. On the other hand, the human brain is capable of more than you'd think; with the right environment, and the right approach, anyone, of almost any age, can accomplish feats with an effectiveness and speed similar to that of a child learning their second language when taught early on.
How does neuroplasticity work -what makes us capable of improving?
Neurotransmitters (chemical messengers in the brain that participate in the transmission of electrical impulses between neurones) are essential for neuroplasticity. They work in intricate processes, intertwining their actions to create complex effects that are still being researched today, so the following is an oversimplification.
In
order to enhance neuroplasticity, one must pay attention to the process of
learning itself (2). Doing this triggers
the release of acetylcholine, a neurotransmitter which, in this case, 'marks'
the neurones involved in the process of learning, to indicate that plasticity
should occur there. This action of paying attention to learning as it happens
takes place in an area called the nucleus basalis (see Image 1). When
focusing, the frontal cortex also becomes active. Neuroplasticity is triggered
by attention and focus, but actually happens during deep sleep. The neurones
marked by acetylcholine now undergo structural changes to enhance the speed of
electrical impulses between them, in the same order and pattern that they are used. This explain why,
for example, after practising a song at the piano (or
any instrument, for that matter) a few times will ultimately lead to playing it
better than you did the first time.
But it's not only about what you do: it's also about what you believe. Research has shown that mindset is linked to neuroplasticity to a surprising extent, in that a growth mindset (the belief that one's abilities are not fixed but can be developed further) mirrors the idea behind neuroplasticity (1). If one applies the growth mindset to anything they want to learn, plasticity is enhanced, because more focus and determination is likely to be given to the effort of learning, offering the brain a better opportunity to adapt as a result of learning.
Recap - how does neuroplasticity take place?
- Intense focus + attention to the process of learning => acetylcholine released => neuroplasticity can start to happen in response to the learning effort.
- Deep sleep => neurones marked for change are part of the neuroplasticity process.
The
exact mechanism through which neural pathways are able to strengthen is
partially known; certain signalling molecules have yet to be identified (3). The main idea is
that when a post-synaptic neurone (situated at the end of the synaptic
connection between neurones; see Image 2) receives multiple, consistent
and repetitive impulses from a certain pre-synaptic neurone, the path between
them is strengthened - this is called long-term potentiation. But
sometimes, the pre-synaptic neurone releases neurotransmitters following
increased stimulation, but in the absence of an electrical impulse. Although
not completely understood, this process leads to plasticity in an acute manner
by expanding the growth of connections, and making the post-synaptic neurone
more responsive to electrical impulses from the pre-synaptic neurone. So,
although the idea of neuroplasticity is quite simple, research like this
uncovers how complex it really is. But this isn't much good unless you know how
to use it
Image 1: location of nucleus basalis in the brain; source: Nucleus basalis - definition (neuroscientificallychallenged.com)
Image 2: pre-synaptic and post-synaptic neurones and the transmission of the action potential (electrical impulse). Source: The synapse (article) | Human biology | Khan Academy
How to use neuroplasticity to enhance your learning?
Have you ever come across that feeling when you're trying to learn something and it just feels too difficult, like you're never going to make any progress and that you should instead give up? What about that feeling when you're working on something, perhaps just before the deadline, not even stressed, but instead powered by that ideal 'flow state', with seemingly limitless energy?
Most people are familiar with both.
The former is the initial discomfort needed for real progress to come through, while the latter is something a bit like the effects of adrenaline, but with dopamine as the main driver instead. Both of these are essential for the plasticity process (2).
For high performance, the sense of urgency (which triggers the release of acetylcholine, a neurotransmitter discussed earlier) needs to be paired with an internal reward system (associated with the release of dopamine, the neurotransmitter that 'catalyses' goal-directed behaviour) (2). Dopamine is what allows you to continue even when an effort feels overwhelmingly difficult. The key is to construct an internal reward system and avoid relying exclusively on external rewards, which would then become wrongly associated with dopamine. To self-reward the effort process correctly, you need to acknowledge partial success - give yourself (internal) rewards for every milestone reached. This will allow the dopamine and adrenaline to be released, giving you energy to continue the process until every milestone is reached. Discomfort is therefore only a sign to move into action.
Research shows that 'enriched environments (saturated with novelty, focused attention, and challenge) are critical for promoting neuroplasticity, and can provoke growth and positive adaptation long after the "critical learning period" of early childhood and young adulthood is over' -neuroplasticity is catalysed by necessity (1). Being able to learn anything, at any age, leads to enhanced memory and cognitive skills, increased ability to learn new things fast, and can even help people recover lost functions through the process of 'rewiring', because the brain is more active.
There are many ways to amplify the natural neuroplasticity process: (4)
- Learning and practising a musical instrument: new neural networks are formed through the process of associating motor actions with specific patterns of sound; the intense and multi-sensory quality of practising music is linked to the release of acetylcholine since focused attention is required.
- 'Neurobics' (non-dominant hand exercises): Dr. P. Murali Doraiswamy, chief of biological psychiatry at Duke University Medical Center, uses the analogy of cell towers in the brain to send messages along - 'the more cell towers you have, the fewer missed calls'.
- Exposing yourself to new environments in general - even experiences like travelling - leads to the growth of dendrites, increasing the number of connections between neurones.
Generally speaking, learning anything new is likely to enhance neuroplasticity because the number of synaptic connections in the brain will increase to accommodate the learning process. If you can get through the discomfort and doubt of the process, your brain will undergo changes to enhance your performance. Necessity is key.
This therefore means that, just as my neurones have formed new patterns of connections as a result of researching and writing this article, your neurones have also started the process of neuroplasticity while paying attention to read it; the way you choose to focus your attention next will determine the extent of neuroplasticity that your brain will undergo. What will you choose to do?
REFERENCES
1. Ackerman, Courtney E. What Is Neuroplasticity? A Psychologist Explains [+14 Tools]. positivepsychology.com. [Online] 25 July 2018.
2. Rich Roll Podcast. Change Your Brain: Neuroscientist Dr. Andrew Huberman | Rich Roll Podcast. YouTube. [Online] 20 July 2020. https://youtu.be/SwQhKFMxmDY.
3. Trafton, Anna. Neuroscientists reveal how the brain can enhance connections. news.mit.edu. [Online] 18 November 2015.
4. Nguyen, Thai. 10 Proven Ways To Grow Your Brain: Neurogenesis And Neuroplasticity. www.huffpost.com. [Online] 7 December 2017.
This piece was written by student writer, Rita
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