6 Ways To Improve Your Neuroplasticity

Contrary to popular belief, your brain isn’t set in stone after childhood. Rather, it constantly rewires itself every day. This ability is called neuroplasticity. It is what allows you to learn new things, adapt to changes, and even recover from a brain injury. 

The good news? There are a few simple lifestyle changes that can boost your brain’s capacity to grow and adapt. You don’t even need expensive equipment or hours of practice. So, if you’re ready to start re-wiring your brain for success, here are six science-based ways to do that. 

What Is Neuroplasticity? 

Neuroplasticity is your brain’s incredible ability to change, grow, and adapt throughout your life. It enables the brain to make new connections in response to learning, experience, and even injury. That means it’s never too late to improve your memory, boost your focus, or learn a new skill.

Research shows that certain life choices, such as regular exercise, cognitive engagement, and proper nutrition, can support neuroplasticity in older adults. These habits support the brain by reducing inflammation, promoting cell growth (called neurogenesis in the brain), and improving communication between brain cells (by enhancing synaptic signaling and strengthening connections between neurons). This shows us that while the brain naturally ages, it never stops changing if we provide it with the right challenges and support.

6 Ways to Improve Your Neuroplasticity

Here are six habits that can help keep your mind sharp and flexible: 

1. Get Regular Aerobic Exercise

Exercise offers several mental health benefits. Aerobic movement is highly beneficial for the brain and its neuroplasticity. Regular physical activity (such as walking, swimming, and cycling) gets the blood pumping and flowing to the brain. 

The more you move, the more oxygen and nutrients reach your brain cells (called neurons), which helps them grow, connect, and repair after injury. Physical exercise also reduces stress hormones and improves mood and concentration, which is also beneficial for brain health. Just 30 minutes of physical activity a few times a week can have major positive benefits. The more consistent you are with exercise, the stronger your brain will become, and it’s never too late to start. 

2. Prioritize Quality Sleep

Sleep is one of the most important things for your brain health and neuroplasticity. When you sleep, your brain processes memories, which includes transferring short-term memories into long-term storage. It also helps with clearing waste products due to increased exchange of fluids with the rest of the body. Together, these allow for the reinforcement of neural pathways, positively impacting neuroplasticity. Without enough sleep, you will find it difficult to concentrate or learn.

Unfortunately, sleep problems often become more common as we get older. Luckily, there are things you can do to help. Having a regular sleep routine, avoiding screens before bedtime, and creating a restful sleep environment all help with improving sleep. For more ideas on how to improve your sleep, check out these practical tips to get better sleep. 

3. Learn a New Skill or Language

You can also take up a new hobby, learn to play a musical instrument, or pick up a new language. Every time you learn a new skill, your brain is rewiring itself to make new neural connections. That’s neuroplasticity in action. The more complex the new skill you take on, the greater the benefit.

A study involving older adults showed that learning skills that they had not done before, such as quilting or digital photography, increased memory and processing speed. However, passive activities, such as talking, watching movies, and listening to music, do not have the same effect. Even seemingly complex tasks, such as crossword puzzles, did not have a positive effect if they were familiar and not novel. The more challenging the task, the better it was shown to be for the brain. 

4. Practice Mindfulness or Meditation

Mindfulness and meditation can also help to rewire your brain. By slowing down, focusing on the breath, or simply being present, you train your brain to form new patterns that support emotional regulation and focus. 

Research has found that, although modest, mindfulness-based interventions improve attention and memory in older adults and may even benefit physical health. A controlled clinical trial observed that participants in a four-day mindfulness meditation program displayed significant reductions in stress hormones that can damage brain cells over time. Just 10 minutes a day can help. 

Sit quietly, pay attention to your breath, and gently bring your focus back when your mind wanders. With consistent practice, you’ll find that you feel more centered and have better clarity.

5. Challenge Your Brain with Puzzles

While puzzles are generally done for leisure, they can also work as excellent brain exercises. Whether it’s a crossword, Sudoku, or jigsaw puzzle, these activities will get your brain in gear. They force you to pay attention, retrieve information, and strategize. And this is exactly what your brain needs to stay fresh. 

A study revealed that mentally stimulating activities, such as puzzles, help maintain cognitive ability in older adults. They may even slow cognitive decline that’s caused by aging. Although doing any puzzle will be generally beneficial for you, only novel or complex puzzles have been shown to directly influence neuroplasticity. Therefore, try to change the difficulty or complete more complex puzzles, maybe even with a friend or family member. 

6. Eat Brain-Boosting Foods

What you eat has a big impact on how your brain functions. Some foods can boost memory, lower inflammation, and promote the growth of new brain cells. These include leafy greens, berries, nuts, olive oil, and fatty fish. These foods are packed with antioxidants and healthy fats that support your brain. 

A scientific review shows that diets focused on whole foods and healthy fats, like the Mediterranean diet, are associated with better cognitive function and slower cognitive decline in older adults. So what can you do? Swap processed snacks for whole ingredients. Fill your plate with vibrant fruits and veggies. 

Conclusion

These simple ways to improve your neuroplasticity prove that your brain is always capable of change, no matter your age. By moving your body, sleeping well, learning new things, and eating the right foods, you give your brain the tools it needs to stay sharp and adaptable. Small steps each day can add up to big changes over time.