Journal #23. Neurogenesis: how learning and lifestyle support a healthy brain
Neurogenesis: how learning and lifestyle support a healthy brain
For a long time, scientists believed we were born with all the brain cells we would ever have. Research has since changed that view.
The adult brain can continue to generate new neurons in certain regions, particularly the hippocampus — an area closely involved in learning, memory and emotional regulation. This process is called neurogenesis.
It is an important area of neuroscience, but it is also more nuanced than the popular idea that we can simply “grow new brain cells” at will. In humans, the extent and significance of adult neurogenesis is still actively studied, particularly as we age.
What is clear is that the brain remains adaptable throughout life. The experiences and habits we repeat can influence brain structure, function and resilience.
Why neurogenesis matters
The hippocampus plays an important role in forming memories, learning new information and regulating aspects of the stress response.
Animal research has linked reduced neurogenesis with chronic stress, sleep disruption and some features of depression. Research in humans is more complex, but it supports a broader and useful principle: the habits that support brain health also support the systems involved in memory, mood and cognitive performance.
Neurogenesis is not a treatment target you can manage alone. Depression, memory problems and cognitive decline should always be assessed by a qualified health professional.
Habits that support brain adaptability
Rather than trying to optimise one biological process, focus on the daily behaviours that help the brain stay engaged, challenged and well supported.
Keep learning
Learning new skills challenges the brain and encourages it to build and strengthen neural connections. This could be a language, musical instrument, new route, hobby, course, puzzle or anything that asks you to pay attention and practise.
Move regularly
Physical activity supports circulation, mood, sleep and cognitive function. Aerobic exercise in particular has been widely studied for its relationship with hippocampal health and brain-derived neurotrophic factor, a protein involved in neuronal growth and plasticity.
Prioritise sleep and recovery
Sleep is when the brain processes the day and supports memory consolidation. Chronic sleep disruption can affect attention, mood, learning and mental energy, so a regular sleep routine is one of the most practical forms of brain support.
Eat a varied, plant-rich diet
A broad diet containing fruit, vegetables, legumes, whole grains, healthy fats and quality protein provides the nutrients the brain and body need.
Flavonoids are plant compounds found in berries, citrus, apples, tea, herbs and cacao. They are being studied for their potential role in healthy inflammatory responses, circulation and brain function. Omega-3 fats, found in oily fish, walnuts, chia and flax, are also important components of a brain-supportive diet.
Manage prolonged stress
Stress is unavoidable. Prolonged stress without enough recovery can affect sleep, mood, attention and the ability to learn.
Mindfulness, time outdoors, movement, social connection, breathing practices and professional support can all be useful tools. The best approach is the one you can realistically repeat.
Two useful reminders
Your gut and brain communicate constantly
The gut and brain are connected through several pathways, including the nervous system, hormones and immune signalling. This is often called the gut–brain axis.
That connection helps explain why stress can affect digestion, and why physical health, nutrition and mood are often closely linked. It is another reason to think about cognitive performance as a whole-of-life practice rather than a single habit.
Chewing is part of eating, but it is not a brain-health shortcut
Some animal studies have explored whether chewing and food texture may influence hippocampal function. It is an interesting area, but there is not strong evidence that eating crunchy food directly “grows brain cells” in people.
Enjoy an apple because it is a practical source of fibre and plant compounds — not because it is a guaranteed neurogenesis intervention.
Support your cognitive performance
Brain adaptability is supported by the things you do consistently: learning, movement, sleep, nutritious food, stress management, recovery and connection.
For people looking for additional support, Brain Health was developed by Natural Medicine Neuroscientist Megan Wilks and has been trusted by practitioners since 2015. Its botanical formulation includes selected flavonoid-rich extracts designed to support cognitive function, mental clarity, healthy mood balance and everyday brain resilience.
Brain Health is intended to complement healthy lifestyle habits. It is not intended to diagnose, treat or replace professional care for depression, cognitive decline or other medical conditions.
