Neuroplasticity: What It Is, Why It Matters & How To Exercise Your Brain

There's the adage, "You can't teach an old dog new tricks." Often, it's used to suggest that aging limits the brain from learning new things (think words or skills), but something tells me whoever created the saying didn't have neuroplasticity in mind (pun intended).

Thanks to neuroplasticity, it is possible for the brain to change and learn. And contrary to popular belief, neuroplasticity isn't something that infants have a monopoly on or that you suddenly lose one day. Instead, it's normal brain function and a fascinating cognitive ability, waiting to be shaped by your life experiences.

Now, it's true that aging causes cognitive changes over time. But neuroplasticity allows you to become more resilient to these changes, ultimately helping you maintain high cognitive function as you age.

To fully understand the definition of neuroplasticity, it might help to break down the actual term. Consider this: The word neuro means "brain, nerve, or nervous system." Meanwhile, the word plasticity means "the ability to bend or be pressed into any shape."

Of course, when talking about neurology, "plasticity" is used in a metaphorical way (i.e., your brain isn't actually being molded into a specific shape!), but the concept is there. Essentially, plasticity refers to how well your brain, nerves, and nerve cells—the structures that control how you think, feel, and move—can change in the name of overall brain function.

As you can imagine, neuroplasticity is important AF. In fact, it's "thought to be one of the primary mechanisms through which humans adapt," according to a 2018 research review article1.

One very specific example of neuroplasticity is how folks with hearing challenges develop enhanced visual abilities2, including peripheral vision and motion detection. This is due to the brain's capability to reshape neural connections3 and maximize its overall function to balance certain senses.

Ever notice how babies tend to learn faster than adults? That's all because of—you guessed it—neuroplasticity.

The brain grows extremely fast from the months before birth to early childhood. Case in point: According to a 2019 scientific review4 from the journal Annals of Nutrition and Metabolism, between 2 and 4 weeks old, the brain is about 36% of the volume of an adult brain. By 1 year old, it's grown to about 72% of an adult brain; by 2 years old, it's 83%.

During these early years, neuronal networks (i.e., the connections between nerve cells, aka neurons) are rapidly developing. Thus, brain plasticity is at an all-time high, making it easier for little ones to learn things like new languages.

What's more, during certain times of life, the brain and its neural activity are more sensitive to the impact of external interactions and experiences. These time frames are known as "sensitive periods5," and throughout life, there are multiple sensitive periods for different skills. 

According to the University of Missouri, birth through age 3 is a sensitive period for overall learning and development, which explains why babies pick things up so quickly during the first few years of life.

Though neuroplasticity peaks in early life, it doesn't mean adults don't have it. Instead, neuroplasticity in adults is simply different, Mushtaq tells mbg.

"It's a general misconception that the human brain stops developing after the age of 5 or 7," Mushtaq explains. And while it's accurate that the number of new brain connections between neurons slows down in adulthood, neuroplasticity is still present, she confirms.

A 2014 review article in Neural Plasticity echoes similar sentiments, stating decades of research have found adult neurogenesis, or the creation of new nerve cells in adult brains, does exist. This is stellar news for overall neuroplasticity, because those new nerve cells—and the synapse connections between them—are precisely what helps the adult brain adapt to myriad situations.

Now, the benefits of neuroplasticity extend far beyond things like directions. In the realm of cognitive health, neuroplasticity is key for optimizing brain function and keeping it sharp throughout your life span. This includes essential skills like memory recall, problem-solving, and mental flexibility.

But the perks don't stop there. Mushtaq explains your mental and physical health is also tied to the structure and function of your brain. In the mental department, this includes aspects like mood and emotional regulation. Physically, things like movement and coordination rely on a healthy brain.

First things first: It's never too late (or early) to optimize neuroplasticity. In other words, adopting strategies that nurture brain health is always worthwhile, no matter how old you are.

Aside from building healthy bones and muscles, staying active will pave the way for optimal neuroplasticity. For starters, as noted in a 2018 scientific article9 published in Frontiers in Psychology, physical exercise supports heart health and blood flow to the brain, ensuring it has enough oxygen to function.

Another excellent way to sharpen your mind is to play games and puzzles. In other words, challenge yourself! According to a 2013 scientific review11 from Clinics in Geriatric Medicine, such activities are associated with high cognitive functions in healthy older adults.

There are many reasons to get your beauty sleep—and they don't stop at, well, beauty. Getting enough shut-eye is also essential for brain plasticity, according to Mushtaq. "Sleep plays an important role in the growth of dendrites in the brain," she says. 

A 2019 13Frontiers in Neuroscience13 article13 states that learning a new language can reshape brain plasticity. That's because the task requires multiple cognitive abilities—including task switching, rule learning, sound recognition, and multiple types of memory, just to name a few.

Neuroplasticity is your brain's ability to adapt and flex via new neuronal connections. It's a normal function of the brain that's not just for babies and can be actively supported over time. Strategies like exercising, getting enough sleep, playing games, and learning new languages and words can all help.