How to Enhance Your Brain Function by Enriching Your Surroundings
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Chapter 1: The Impact of Environment on Cognitive Function
In 1947, Canadian neuroscientist Donald Hebb uncovered insights that may elucidate the challenges posed by COVID-19 restrictions. His research involved studying lab rats kept in small cages. As a devoted father, he would occasionally bring these rats home for his children to interact with. Surprisingly, when Hebb later assessed their cognitive abilities in the lab, he discovered that these rats, having experienced social interaction, outperformed their isolated counterparts in learning and cognitive assessments.
Fast forward to the 1960s, researchers at UC Berkeley found that rats placed in "enriched environments," which included more space, social interaction, and stimulating objects, exhibited larger brain sizes. Recent findings indicate that this "environmental enrichment" can diminish stress reactivity, lower anxiety levels, and enhance both learning and memory across various species, including rats, gerbils, and nonhuman primates. While comprehensive human data is limited due to ethical constraints regarding impoverished living conditions, many individuals may intuitively recognize the adverse effects of an unstimulating environment.
Have you noticed heightened anxiety, memory lapses, or diminished resilience? Like the unfortunate lab rats confined to their cages, the pandemic has left many feeling trapped within monotonous routines and the same four walls. Even in regions where restrictions have eased, many still find themselves following the same pathways, encountering the same sights, and engaging in repetitive conversations, all while grappling with ongoing news about the pandemic. As winter descends in the northern hemisphere, it further confines us indoors, prolonging our sense of isolation.
A lack of new experiences can lead to cognitive decline. Just as a sedentary lifestyle can weaken your body, an unstimulating environment can impair your brain's neural networks. Our everyday interactions are crucial for fostering brain connectivity. The pandemic's relentless nature not only induces stress but may also diminish our resilience, largely due to its influence on our environments and nervous systems.
Fortunately, there are strategies to mitigate the effects of a dreary environment, even when many external stimuli remain inaccessible. Here’s how to begin.
Section 1.1: Embracing Novel Experiences
Introducing novelty is essential for maintaining a healthy, engaged brain. When mammals encounter something unfamiliar—be it a new sight, sound, or taste—they instinctively shift their focus to it. This reaction, known as the orienting response, suggests that new stimuli can signify rewards or threats. However, the excitement of novelty can fade quickly, leading to indifference if not regularly replenished.
Novelty plays a vital role in stimulating the nervous system. Traveling to a foreign location, for instance, immerses you in a cacophony of sights and sounds, igniting your senses in a way that can feel overwhelmingly invigorating. The unfamiliarity of a new culture can prompt your brain to forge numerous new connections.
While the pandemic may limit our opportunities for exploration, we can still seek out new experiences within our reach. Consider trying unique cuisines, like those featured in Roger Mooking's cooking show, "Everyday Exotic," where familiar dishes get an adventurous twist with one new ingredient.
Section 1.2: Sensory Stimulation
Sensory experiences are crucial for brain development. For example, when mammals are deprived of light, their visual cortex fails to mature until they receive adequate stimulation. Once exposed to light, however, the brain rapidly develops necessary connections. This principle applies to human beings, too; sensory engagement can rejuvenate aging senses.
While too much sensory input can be overwhelming, the right balance can stimulate and invigorate the brain. Environments designed for multisensory stimulation—often used with dementia patients—can have immediate positive effects on mood and behavior. Utilizing low lighting, soothing music, and textured objects can create a calming yet engaging atmosphere.
In our modern world, transforming your home into a multisensory haven is more accessible than ever. Here are some simple ways to engage your senses:
Chapter 2: The Importance of Play
Play is a fundamental component of an enriched environment. Observations of rats reveal that those in larger spaces with playmates engage in play frequently, enhancing their cognitive function. But what does play look like for humans?
For many, play can manifest in various forms, from physical activities to more subtle engagements like mobile games. While research on adult play is limited, evidence suggests that play fosters cognitive development and emotional well-being.
Those who engage in board games, for instance, benefit from improved cognition, reduced anxiety, and enhanced motivation. One study found that elderly individuals who played board games experienced less cognitive decline compared to those who did not.
Incorporating more play into your life, especially during these challenging times, can be beneficial. Here are some playful ideas:
- Engage in throwing and catching games to stimulate both mental and physical coordination.
- Explore creative projects, whether it's crafting with LEGO or painting.
- Organize game nights with friends or family, selecting games that challenge your cognitive skills.
Conclusion
As vaccinations roll out globally, it's clear that restrictions will continue for some time. To emerge from this pandemic with our cognitive health intact, we must actively seek to enrich our environments. Unlike the lab rats confined to their cages, we have the power to transform our surroundings for the better. So, what are you waiting for?
A narrated version of this article, along with others, can be found here.