Exploring Neurogenesis and Harnessing its Potentials

He makes some good points even if you have to guess on the protocols. A knock on this, he is an integrative doctor, which normally means woo.

Exploring Neurogenesis and Harnessing its Potentials

by Dr. Dov Pine | posted in: Healthful Regimens | 0

“You don’t grow new brain cells” my mom would tell me time and time again. “Be sure to wear a mask when you play with spray paint…You can’t afford to have another concussion…you better not smoke pot it kills your brain cells.” Mom really reinforced the belief. Going to Chiropractic school was supposed to break some major paradigms in harnessing human potential, it didn’t. In fact, even the Functional Neurology classes at that time still reinforced the dominant belief, that we do not grow new brain cells.

The current frontiers of science now show that old belief is not true. We do grow new brain and nerve cells. This phenomenon is called Neurogenesis.

What is Neurogenesis exactly? Neurogenesis is the birth and growth of new neurons, brain cells in the adult human brain. It takes place on a daily basis and can even be stimulated. It is part of an innate natural process that reduces the degenerative effects of aging on the brain.¹ Current research explorations are working to uncover specific methods that stimulate neurogenesis. Before I touch on those strategies, let’s better understand the process.

Neurogenesis occurs in certain regions of the brain because of specialized astrocytes. They have the ability to act as neural stem cells supporting lifelong neurogenesis. Different regions of the brain have different neurogenic potentials.
Two factors, the cell-intrinsic potential and its supportive microenvironment determine whether or not it will take place. Basically, blueprint and surrounding environmental conditions.
In some regions of the brain, dormant astrocytes when provoked by an environmental condition i.e. exercise or intermittent fasting can be stimulated to produce new brain cells. However in conditions of brain injury or stroke, the astrocytes do not use this potential to completely regrow damaged areas.² Why?
Is this a design flaw or is this by design? At a later time I will put together a science/philosophy article addressing the question because it is such an intriguing theme- immaculate design versus design flaw. Until then, our discussions takes us to the main site of neurogenesis, the hippocampus.

One primary brain region in adult humans that can produce newborn brain cells is called the hippocampus. If you aren’t familiar with that region, the hippocampus is responsible for learning, memory, mood and emotion. Jonas Frisén from the Karolinska Institute estimates that we produce up to 1,400 new neurons in the adult brain everyday, with the rate declining as we age. By the time we turn 50 we will completely turned over the original hippocampal neurons from birth with new ones. That is a little bit longer than the 120 day turnover for a red blood cell, but still.
Why does it matter?
The hippocampus is especially important for learning and memory, particularly spatial memory. When hippocampal function is blocked in a laboratory setting those functions decline – reminiscent of age you might think.

As neuroscientist Sandrine Thuret explains, there is a clear link demonstrated between neurogenesis and depression. Individuals with depression suffer from lower rates of neurogenesis and anti-depressant drugs have a positive impact on neurogenesis. Likewise when neurogenesis is blocked in a clinical setting, it also blocks the effect of antidepressant drugs.³ Therefore if depression is utilized as a marker for neurological vitality, it’s really a lot more than an emotional syndrome.
The discussions surrounding neurogenesis split into two conceptual themes. The first one is to reduce cognitive decline i.e. brain degeneration that is already occurring. The second focuses around harnessing and optimizing an innate human potential to maximize our expression of vitality i.e. truly preventative.

If cognitive, neurological or physical health is an investment portfolio, it is incumbent to build positively every single day. To work with the neurogenesis “investment portfolio” we need to discuss something called BDNF.

In clinical practice my primary focus is on the latter, maximizing human potential. If cognitive, neurological or physical health is an investment portfolio, it is incumbent to build positively every single day. To work with the neurogenesis “investment portfolio” we need to discuss something called BDNF.

BDNF – Brain Derived Neurotrophic Factor

BDNF is the most abundant neurotrophin in the brain. BDNF is the manure of the brain, the miracle grow to stimulate new neuronal growth. It is the key molecule involved in learning and memory. It serves as a regulator molecule and participates in plasticity. Individuals with Alzheimer’s disease have significantly lower levels of this vital neuropeptide. Factors that stimulate BDNF production in turn stimulate neurogenesis⁹ which in turn optimally regulates other vital functions in the body. Stimulating BDNF production and expression can be done through exercise, including certain foods in the diet, Intermittent Fasting, sex and more. These are all great things that bring enjoyment to life, but also increase our cognitive longevity!

Exercise ok…. But what kind?

We have known for a long time that exercise increases mood, cognitive function, enhances memory, learning capability.⁴ It has even been shown to have antidepressant effects and even protect against age related cognitive degeneration such as that seen in dementia and Alzheimer’s.⁵ All that is possible because physical training increases angiogenesis (new vascular formations), synaptogenesis (new neuronal connectivity)^6,7 and hippocampal neurogenesis which improves learning capacity.¹ The good news is to get that, it’s as simple as getting on a mouse wheel, at least if you are a mouse. A 2005 study⁸ showed that older age mice placed on a running wheel showed faster acquisition and memory retention in maze tasks after only 1 month of exercise compared to younger non exercising mice. An even more stunning observation was that the rate of neurogenesis decline in aged mice that ran on a wheel for 1 month was reversed by 50%. The same principles apply to us- probably because modern life is a rat race… forget that.
Humans, similar to mice, have a dose dependent relationship between exercise and BDNF stimulation and expression. Regular aerobic exercise of a moderate nature increases the magnitude of BDNF expression following each workout session.⁸ The greater the regularity, the higher the consistency in BDNF stimulation and enhanced brain function.
Extreme exercise (which the research does not define) has been shown to disrupt and impair metabolic, endocrine and cognitive functions in humans. This is theoretically due to the high production of reactive oxygen species (ROS) that lead to cellular mortality. As a health care provider and highly active trainer I would interpret extreme as “regularly training to exhaustion” with triathlons, Iron Man and other high endurance level beat down type systems. Supporting those with replenishing and on-point nutrition would be the major focus to mitigate long term impact.

Moderate aerobic exercise stimulates neurogenesis via BDNF more effectively than extreme athletics. Sadly, strength training programs with weights have not shown significant positive BDNF expression.

Moderate levels of exercise on the other hand have a strengthening effect on the immune system and antioxidant defense system. Moderate aerobic exercise clearly stimulates neurogenesis via BDNF more effectively as represented in the current research.⁹ Sadly, strength training programs with weights have not demonstrated any significant changes in BDNF activity.¹⁰ I still believe they are in integral part of any healthy regimen and the best training program is a varied one that always changes and incorporates new challenges.

Foods that promote Neurogenesis

Diet modulates mood and memory in the same direction that it drives neurogenesis. Go figure, natural systems harmonize across diverse functions. Neuroscientist Sandrine Thuret points to high antioxidant level foods for stimulating neurogenesis together with a low inflammatory diet. Foods with high levels of omega 3 fatty acids, zinc, resveratrol and flavonoids are most notable. So, blueberries, salmon or algael oils, red wine, walnuts, other brightly colored fruits and vegetables are where its at. Decadence through health in my opinion. Turmeric is a must have, in this protocol as well as any other health focused protocol.
Curcumin, the polyphenol bioactive component in turmeric is very important for neurogenesis and neurological repair¹¹ and has been the subject of numerous studies on protecting against neurodegenerative disorders. Diligent mastication, meaning chewing your food well also helps stimulate neurogenesis. Certain vitamin deficiencies will significantly impair the brain’s capacity to support neurogenesis. They are vitamins of the B family, E, D and A. Consuming high fat, sugary, soft foods and alcohol have the same effect- they destroy general health and brain function.

Caloric Restriction, Intermittent Fasting and Neurogenesis

Dietary restriction in the form of caloric reduction and intermittent fasting increases neuronal resistance to brain dysfunction and degeneration. This is especially the case in models of Alzheimer’s, Parkinson’s, Huntington’s disease and stroke. Dietary restriction stimulates the production of “stress proteins” and neurotrophic factors to increase the brain’s capacity for neuronal repair, plasticity and growing new brain cells.¹² How does that work exactly?
It’s well established that the human body is design-adapted for periods of food scarcity and fasting rather than a life of overconsumption. Our brain is designed to shift into high alert and performance states when survival is on the line. There is also robust evidence that fasting and intermittent fasting reduce oxidative stress and inflammation and optimize energy metabolism through ketone body metabolism. Intermittent Fasting’s neurological anti-aging effect is due to several activities it causes in the brain: increased neurotrophic factors via BDNF, increased neurogenesis, increased plasticity, increased mitochondrial biogenesis (energy), increased stress resistance and reduced oxidative stress.
Fasting’s positive impact on brain health is largely due to BDNF and Insulin cellular receptor coupling in certain pathways. They work together in cellular expression which would explain the reasons why BDNF appears to “mediate behavioral and metabolic responses to fasting and exercise involving appetite, activity levels” and more.¹³ BDNF is more than a brainy neuropeptide, it influences and increases insulin sensitivity in liver and muscle cells.¹⁴ Which scientifically brings us back to eat less, move more!
If you made it all the way through this technical article, well done. Its focus has been geared more towards how this process works and why certain activities support Neurogenesis. This larger technical piece has been a necessary step forward for future pieces discussing the ins and outs of actually optimizing neurogenesis and BDNF expression. Thanks

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About the author– Dr. Dov Pine, DC. CSP. PAK, is a Chiropractor and Educator with a clinical focus in Chronic Degenerative Disease, Paediatric and Developmental Health and Hormonal Imbalances . His services include gentle Chiropractic, Functional Medicine and Plant Based Nutrition. Dr. Pine lives in Newcastle, New South Wales and attends patients at Chiropractic Plus in New Lambton.