Neurogenesis, synapses, pathways… Ricci Masero explains the importance of having a break for your brain
If you’re feeling a bit guilty about missing some gym sessions and indulging in chocolate over the holidays, science might have some good news for you. Research suggests that taking breaks from exercise and enjoying dark chocolate could benefit your brain development.
Let’s explore how your holiday habits might have been helping your neuroplasticity all along.
Understanding neuroplasticity: Your brain’s superpower
First, let’s break down what neuroplasticity actually means. It’s your brain’s lifelong ability to reorganise itself, form new connections, and adapt based on your experiences and environment. Think of it as your brain’s version of being a shapeshifter – it can change its structure and function throughout your life, helping you learn new things and recover from setbacks.
What makes neuroplasticity particularly fascinating is its continuous nature. Your brain doesn’t stop adapting and changing after childhood or adolescence – this process continues throughout your entire life. This means that every experience, including your holiday break, has the potential to influence your brain’s structure and function.
Three ways your brain changes
Your brain has three main mechanisms for change, and understanding them helps explain why your holiday break might have been more beneficial than you thought:
1. Fast pathways (myelination)
This is how your brain gets better at things you’re already good at. Through repetition, certain neural pathways get coated with a fatty substance called myelin, making them super-efficient. It’s like upgrading from a dirt track to a motorway in your brain.
2. Synaptic connections
This is where existing neurons in your brain create new connections. While this can feel like hard work, it’s how you improve in areas where you’re not naturally strong. Think of it as your brain building new bridges between islands of knowledge.
3. Neurogenesis
This is the process of creating entirely new nerve cells in your brain. These new cells can then connect with others and potentially become those fast pathways we mentioned earlier. It’s like your brain adding new buildings to its city of knowledge.
Why taking a break from exercise might be good news
Here’s where it gets interesting, especially for those feeling guilty about missing gym sessions. According to Dr. Tara Swart Bieber, speaking on The Diary of a CEO podcast, regular aerobic exercise typically causes a neurogenesis rate of 13-14%. However, when you take a break from exercise and then restart, that rate can jump to around 30%.
This means your holiday break from the gym might have actually set you up for enhanced brain growth when you return to your routine. It’s not just an excuse – it’s science backing up the benefits of periodic rest from your exercise routine. This “rebound effect” in neurogenesis rates suggests that our brains might benefit from cyclical patterns of activity and rest, rather than constant, uninterrupted exercise routines.
The dark chocolate connection
Remember all that chocolate you enjoyed over the holidays? There’s good news there too. Brain-Derived Neurotrophic Factor (BDNF) plays a crucial role in the early stages of neurogenesis, and it’s significantly influenced by two things: aerobic exercise (as discussed above) and consuming dark foods.
The pigments in darker foods, including dark chocolate, contain higher levels of antioxidants that contribute to neurogenesis. This means choosing dark chocolate over milk chocolate isn’t just about taste – it’s potentially supporting your brain’s growth and development. The key compounds in dark chocolate, particularly flavanols, have been linked to improved blood flow to the brain and enhanced cognitive function in various studies.
Making the most of brain changes
If you want to optimise your brain’s plasticity going forward, here’s what the science suggests:
- Varied mental challenges:
Keep challenging your brain in different ways. Put time into both your strengths and weaknesses. Repetition is key to establishing new pathways, but variety helps build a more resilient brain.
- Strategic exercise planning:
If you’re already doing regular aerobic exercise, consider incorporating planned breaks into your routine. When you return to exercise, your brain might benefit from that increased neurogenesis rate. If you’re not currently exercising, starting now could give your brain a significant boost.
- Mindful food choices:
Opt for darker versions of foods when possible. This doesn’t just mean dark chocolate – think blueberries over strawberries, or purple broccoli instead of green. These choices can support your brain’s development through higher antioxidant content.
Individual development and company-wide applications
This understanding of brain development isn’t just for personal growth. As highlighted in conversations I had at the CIPD ACE conference, organisations can benefit from understanding both employee strengths (fast pathways) and areas for development (building synaptic connections). Companies interested in applying these principles can use tools to profile employee strengths and create targeted development programs.
A gentle reminder moving forward
As you settle back into your regular routine, try to let go of any holiday-related guilt. Your break from exercise and those pieces of dark chocolate might have been setting you up for enhanced brain development. Focus on creating a balanced approach to exercise and nutrition that supports both your physical and cognitive development.
Remember the three key elements:
- Challenging your brain in various ways
- Strategically planning your exercise routine (including rest periods)
- Incorporating brain-friendly foods into your diet
These fundamentals can help you maintain healthy brain development throughout the year, not just during the holiday season.
Brain development is highly individual, we all develop differently and at our own pace. While it’s important to work on self-improvement, it’s equally important not to get caught up in directly comparing your progress to others.
So next time you’re tempted to beat yourself up about taking a break from exercise or enjoying some chocolate, remember that you might actually be supporting your brain’s growth and development. Sometimes what feels like indulgence might just be exactly what your brain needs.
Ricci Masero is Marketing Manager at Intellek
This post was originally published on here
