Lesson 5: NeuroGenesis Flashcards
Explain how a brain evolves in its early years
First 12months - Highest neurogenesis and brain literally grows 30%
NG continues till 2-4yrs old and then starts slowing down
Takes place especially during sleeping hours
By 25yrs old - brain reaches maturity
WHy do we want high neurogenesis?
Because it helps with memory and focus, makes us resilient to future brain degenerative diseases (maybe they will come later or we can better cope with them)
vs.
Low NG = depression, anxiety, neg feelings and stress, can be foggy brained
How many weeks does it take a new neuron to grow
3 weeks
What are the 6 pillars of a healthy brain
L = Love: Oxytocin through trusted and close bonds with social community, touch with loved ones
M = Movement: exercise every day
N1 = Novelty: Doing something new or outside comfort zone, new experiences or learning
N2 = Nature: Blue water, greenery - impacts our Lymbic Amygdala to calm
O = Omega 3: To help myelination
P = Pause: Sleep atleast 7 hrs as adults, kids even more as myelination occurs when we sleep
Name two imp stats for movement that you must share with clients
- 30 mins of walk every day, brisk if not aerobic activity
- Every flight of stairs you climb makes your brain 6 months YOUNGER
What happens when you dont sleep enough? HINT: teeth
Amyloid Plaque - which is the waste product of your brain cells gets cleaned by glial cells at night when you sleep. If you don’t sleep enough, that plaque builds up. Beyond a certain threshold of build up it leads to ALZHIEMERS. The excess plaque starts blocking neural activity and memory from HypoCampus can’t be accessed.
Name 2 brain boosters (increase neurogenesis but dont have a neg impact on body)
- Music - singing, dancing, learning new instrument
- Meditation
Which is the worst brain killer of all times?
CORTISOL - Created by stress as it kills brain cells in the HippoCampus. Burnout can happen and take months to rebuild the nuerons (rem it takes 3 weeks for nueral development)
How can you release cortisol
Cortisol leaves through body liquids, so:
1. Drink water a lot
2. Sweat a lot through exercise
3. Cry