Newswise — Nurturing neuronal connections can protect your memory and help
you stay mentally alert.
A sharp mind and strong memory depend on the vitality of your brain’s network
of interconnecting neurons, and especially on junctions between these neurons
called synapses. Since many of the brain changes that accompany aging and mental
disorders are associated with deterioration or loss of synapses, learning ways
to strengthen and protect these important connections may help you delay or
avoid cognitive decline.
These findings appear in the February issue of Mind, Mood and Memory,
a newsletter from Massachusetts General Hospital, a leading center in the field of cognitive fitness. (For more information click on http://www.mindmoodandmemory.com.)
The synapse is the point of communication between one neuron and a
neighboring neuron, muscle cell or gland cell. It is the site where virtually
all important brain activity emerges. At this gap between the message-relaying
axon of one brain cell and the message-receiving dendrites of its neighbor,
chemicals called neurotransmitters are released and absorbed in a process of
information transmission that spreads throughout extensive networks of
cells.
There are trillions of synapses in the brain: Each one of our more than 100
billion neurons may be connected to hundreds of other cells by as many as 10,000
synapses. Together they form a complex and flexible instrument upon which the
music of our thoughts, behaviors and feelings is played out.
Research established that, among its many functions, the synapse plays an
important role in learning and memory. New information is absorbed and retained
through a process characterized by changes in synaptic interconnections among
neurons in the hippocampus and cerebral cortex, regions of the brain associated
with memory. But the ability to learn and remember, along with other mental and
emotional processes, can be influenced by lifestyle and
environment on the synapses. Studies suggest that neurons that are adversely
affected by stress, lack of stimulation, or neurotoxins may be
hampered in their ability to form new patterns of connectivity and may lose
synaptic connections.
Keeping synapses healthy
Maintaining brain cells and synapses in good
condition is critical, since mental performance is totally reliant on the health
of the brain’s complex network of trillions of synapses. Deterioration or loss
of synapses can result in changes in mood and cognition, and in alterations of
brain functioning such as those associated with neurological disorders or
aging.
Stress is a major cause of synapse dysfunction.. Research shows that
prolonged exposure to stress can interfere with the function of
neurotransmitters. Excessive amounts of the excitatory neurotransmitter
glutamate may accumulate in the synapse. In high concentrations, glutamate
becomes a toxin that can interfere with learning and cause cell damage in the
brain’s memory regions. Research suggests that repeated stress remodels the brain and
causes neurons in the hippocampus and prefrontal cortex to shrink. Stress can
also lead to depression, which is associated with memory difficulties.
A number of studies suggest that lack of stimulation is associated with a
reduced number of synaptic connections in the brain, a factor that may increase
vulnerability to Alzheimer’s disease (AD). Another study suggests that seniors who enjoy intellectually challenging activities (such as playing a musical
instrument, solving puzzles or reading) have a lower risk of developing
dementia. It is thought that the larger number of neuronal interconnections
associated with regular intellectual activity may provide extra insurance
against cognitive decline.
The synapses are vulnerable to neurotoxins, as
well. Excessive alcohol consumption, exposure to certain pesticides and heavy
metals, and to drugs such as phencyclidine (PCP) and ketamine can cause memory
problems and synaptic loss. The toxin from the bacteria that causes poisonous
botulism acts directly on the synapses by blocking transmission of
neurotransmitters, as does the deadly toxin curare.
Following these tips may help you keep your mind active and alert by
protecting and strengthening your synapses:
1. Reduce stress: Make time for leisure activities. Learn relaxation
techniques such as meditation. Cut down on unnecessary responsibilities and
avoid over-scheduling.
2. Stimulate your brain: Avoid routine. Enjoy new
sensory experiences. Challenge your mind and body with new situations.
3.
Exercise: A brisk walk or other cardiovascular workout oxygenates the brain and
promotes brain growth factors.
4. Challenge your mind: Tackle puzzles, games
and demanding intellectual tasks. Make an effort to learn new information
through classes or reading
5. Stay healthy: Eat a nutritious diet, get
adequate sleep, avoid smoking, and if you use alcohol, drink in
moderation.