Scientific Fact: The Brain Heals Naturally. How we eat, sleep, move, and live directly influences the brain — shaping its physical structure, functioning, and overall health.
Patients with mild cognitive impairment or early dementia who implemented lifestyle changes improved in cognition and function in 20 weeks. The control group "worsened in all four measures."
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Contents
Scientific Fact: The Brain Heals Naturally
Lifestyle Factors Prevent and Reverse Brain Degeneration
Particularly Vital Factors: Toxins and Stress
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Scientific Fact: The Brain Heals Naturally
The brain naturally repairs itself, clearing cellular waste (through the glymphatic system), regenerating brain cells (called neurogenesis), and rewiring neural connections (called neuroplasticity).
Modern Scientists Believed the Brain Couldn’t Heal, but They Were Wrong. The Brain Has Always Been Able to Repair Itself.
It wasn’t long ago that the brain was believed to be incapable of regeneration. The neurons you were born with, it was thought, had to last you a lifetime, and when they were gone or injured, your brain function would suffer. It’s now known that your brain is one of many tissues in your body capable of incredible regeneration.
Neurogenesis is the process by which new neurons are formed in the brain... Neuroscientists believed that the central nervous system, including the brain, was incapable of neurogenesis and unable to regenerate. However... adult neurogenesis is now accepted to be a normal process that occurs in the healthy brain.
Medical science is being rewritten to show that we can improve the health of our brain, and that repairing damage is not only possible, it’s something anyone can do... The fact is, the brain can repair itself, and as science is now proving, there is real benefit to simple practices that can help keep our brains sharp and elastic throughout our lifetime... It was [previously] believed that... brain cells were finite, and any loss or injury would be suffered as a deficiency for the rest of that person’s life. This created a false belief that the brain is essentially in a perpetual state of decline. Although compelling evidence to the contrary was presented as early as 1960, medical dogma was (and is) slow to change. It wasn’t until the 1980’s when Fernando Nottebohm’s research clearly indicated that neurogenesis — production of new nerve cells, aka neurons — was taking place in the adult vertebrate brain.
Your brain creates about 700 new neurons per day in the hippocampus, allowing it to maintain its central function. The science of neurogenesis suggests that certain lifestyle habits can encourage brain regeneration, improve your brain health, and may help to prevent or treat degenerative diseases. Brain autophagy [the brain’s natural cellular recycling and cleanup process] is very important for preventing and slowing brain degeneration and allowing brain regeneration.
In the 1960s, a scientist named Joseph Altman demonstrated some of the first evidence of neurogenesis in an adult brain in his lab experiments on rats. This research was later furthered using songbirds in the 1980s, and then in adult macaque monkeys… Neuroscientist Peter Eriksson and his colleagues [published a] 1998 paper, Neurogenesis in the adult human hippocampus.
Lifestyle Factors Prevent and Reverse Brain Degeneration
Brain Health Depends on Lifestyle Factors
In this series of lessons, we draw on a large body of research showing that how we eat, sleep, move, and live directly influences the brain — shaping its physical structure, functioning, and overall health.
“Your Brain Really Does Change in Direct Response to Different Activities”
Nobody would doubt you if you said you got fat and weak by sitting around eating Ding Dongs all day, but they might if you said that your prefrontal cortex had also shrunk. Your brain really does change in direct response to different activities though, and these changes can affect essential neurological functions.
Matthew Little, The Epoch Times
“The study demonstrated that… poor initial brain health is not a permanent condition”
The study demonstrated that consistent, targeted… habits, even just 5 to 15 minutes a day, can measurably increase brain performance, regardless of one’s starting point or age… Participants with the lowest baseline scores showed the most rapid and significant improvements, proving that poor initial brain health is not a permanent condition.
The term “lifestyle” encompasses the full spectrum of a person’s daily habits, routines, and behaviors — including nutrition, physical activity, sleep quality, environmental and toxic exposures, emotional well-being, stress management, and social patterns — all of which influence overall health and wellness.
Lifestyle factors can impact numerous aspects of brain health including mental clarity and cognitive function, GABA neurotransmitter production, brain structure (including gray matter thickness), and how traumatic brain injuries manifest and heal, among other outcomes.
An Example: 2024 Randomized Control Trial
In a randomized control clinical trial, patients diagnosed with mild cognitive impairment or early dementia due to Alzheimer’s (average age 73) who implemented lifestyle changes improved in cognition and function in 20 weeks.
Their score on a dementia index “showed significantly less progression compared to the control group which worsened in all four measures.”
Participants — People diagnosed with mild cognitive impairment or early dementia due to Alzheimer’s (aged 45 to 90). “At baseline, there were no statistically significant differences between the intervention group and the randomized control group in any measures.”
Intervention — Half of the enrolled participants were randomly assigned to an intervention group (diet, exercise, stress management, group support, and supplements) for 20 weeks.
Control — Half were randomly assigned to a usual habits and care control group that was asked not to make any lifestyle changes for 20 weeks, after which they would be offered the intervention.
Measures — Four clinical and cognitive assessments were conducted at 20 weeks. “These are standard measures of cognition and function included in many FDA drug trials.” Data were analyzed comparing the baseline and 20-week assessments between the groups.
Results — “Results after 20 weeks showed overall statistically significant differences between the intervention group and the randomized control group in cognition and function. Three of these measures showed improvement in cognition and function in the intervention group and worsening in the control group, and one test showed significantly less progression when compared to the randomized control group, which worsened in all four of these measures.”
Publication — Effects of intensive lifestyle changes on the progression of mild cognitive impairment or early dementia due to Alzheimer’s disease: a randomized, controlled clinical trial link
Evidence-Based Therapies for Brain Health & Regeneration
Research shows a direct connection between brain health and lifestyle factors including the following therapies:
Diet
Toxin reduction
Exercise
Sleep improvement
Yoga and meditation
Cold water and heat therapies
Aromatherapy, essential oils, scents
Music
Vibrational medicine, sound, light
Reduction in screens and electronic media
Gardening, forest bathing
More considerations
See Brain Health Therapies for details and links to research.
Particularly Vital Factors: Toxins and Stress
The more that we review research related to brain health — as well as health and illness generally — the more it becomes clear that toxic load and stress management are two particularly critical factors.
Stress, The Nervous System, and Genetic Expression
In the lesson, Good Stress & Chronic Stress, we see not only a long list of serious diseases and mental health issues that are connected to stress, but also why and how stress impacts health — including how it triggers inflammation, gut permeability, and cortisol-related issues.
In the lesson, Epigenetics & Lifestyle, we learn of the remarkable finding — from 2013 research conducted by the Benson-Henry Institute and later cited in a Harvard University Special Report) — that regulation of the nervous system impacts gene expression.
This research confirms that the relaxation response affects the body at a cellular level, helping determine which genes are activated and which are suppressed.
These genetic shifts initiate a cascade of health-promoting effects, including the down-regulation of genes associated with chronic inflammation.
This is profoundly transformative knowledge — gifting us with the understanding that can spur more individuals and professionals to commit to real and true healing using accessible lifestyle practices that regulate the nervous system and relieve stress.
Eliciting the Relaxation Response Caused Genes to Turn On & Off That Have Extensive Positive Impacts on Health & Well-Being
Skeptics have long believed that meditation and other stress reduction techniques are nice but ineffectual practices that do little for you. Nothing could be further from the truth — and now we have the science to prove it… Exciting new research… suggests that the simple act of eliciting the relaxation response… temporarily changes the activity of certain genes… it switches off genes associated with chronic inflammatory responses. Many experts believe these inflammatory responses stress the body, possibly contributing to a host of chronic ailments, such as heart disease, inflammatory bowel disease, and diabetes. At the same time, it switches on genes linked with a variety of functions: the use of energy in the body, the release of insulin (which helps regulate blood sugar), the maintenance of telomeres (protective end-caps on our chromosomes that erode with age until a cell dies), and the functions of tiny cellular powerhouses called mitochondria… This information was prepared by the editors of the Harvard Health Publications division of Harvard Medical School. It is excerpted from our Special Health Report: Stress Management.
Toxins and The Brain
“When a chemical enters your body — whether through food, air, or skin contact — it doesn’t stay at the point of entry. Instead, it travels through your bloodstream, reaching organs and tissues near and far.” [Environmental Studies] This process is known as biodistribution.
By definition, toxins are foreign, poisonous substances that the body cannot productively utilize. To protect itself, the body attempts to neutralize and excrete them through primary detoxification pathways.
However, many modern synthetic chemicals are lipophilic (”fat-loving”). This molecular structure means they “readily cross cell membranes and distribute widely throughout the body.” [source] Because these compounds naturally gravitate toward fat, they accumulate in lipid-rich environments—specifically the brain and adipose tissue.
Failing to proactively avoid modern chemicals means passively allowing them to pool in our most lipid-rich (fat-dense) organ: the brain.
For example:
As heavy metals accumulate in the body, they are stored in the tissues, including the brain and other organs, and bone marrow. Both the accumulation of metals in tissues and the releasing of metals into the bloodstream can lead to immune issues, bone diseases, cancer, neurological dysfunction, and other serious conditions. [source and source and source]
Animal studies show that synthetic food dyes have neurological effects, “affecting memory and learning, [causing] changes in the brain’s neurotransmitters… and brain structure.” [source and source and source and source] Emulsifiers (a widely used food additive) can “lead to cognitive decline. Polysorbate 80 caused disruption of the blood-brain barrier that led to toxins building up in the brain.” [source and source]
“A recent study found the brain has significantly higher levels of microplastics than other organs… The paper also looked at 12 brains from patients who died with different types of dementia; half of them had been diagnosed with Alzheimer’s disease. These brains all contained more plastic by weight than healthy samples — roughly three to five times more, on average.” [source]
Learn More: Toxins in a Nutshell. Use the quick menu to dig into research on particular toxins such as pesticides or heavy metals.
Aluminum Deposits in Brain Tissue of People with Brain Diseases
A 2020 study published by Exley and his group found that the aluminum content in brain tissue of people with Alzheimer’s disease, familial Alzheimer’s disease, autism spectrum disorder, and multiple sclerosis is significantly higher compared to tissues used in the study as controls. – Arjun Walia link
“Rising Levels of Microplastics in Brain May Be Linked to Dementia”
There’s much more plastic in our brains than I ever would have imagined or been comfortable with,” said Matthew Campen, a doctor and researcher at the University of New Mexico and lead author of a study published Monday in Nature Medicine. — Douglas Main, The New Lede link
52 of 55 Studies Found that Increased Fluoride Exposure was Associated with Decreases in Child IQ
Fluoride Action Network’s lawsuit against the U.S. Environmental Protection Agency (EPA) to ban the deliberate addition of fluoridating chemicals to U.S. drinking water has been on hold waiting for the release of the NTP report. Prior to the NTP report’s scheduled release in May 2022, it was shared with members of dental groups like the American Dental Association, which urged officials to alter the report. After a court order, the NTP report was released, showing that out of 55 studies included, 52 found that increased fluoride exposure was associated with decreases in child IQ. The meta-analysis noted that no safe exposure level could be confirmed, including exposure to fluoride levels found in artificially fluoridated water. – Dr. Joseph Mercola link
Glyphosate Exposure During Pregnancy Raises Child’s Risk of Poor Brain Function
A study published in Environmental Research finds an association between adverse neurodevelopment, including brain function and development, among infants and exposure to the herbicide glyphosate during pregnancy. – Beyond Pesticides, Children’s Health Defense, Glyphosate Exposure During Pregnancy Raises Child’s Risk of Poor Brain Function link
Traffic Pollution Impairs Brain Function
A disturbing new study found that just 2 hours of exposure to diesel exhaust impaired brain function. More specifically, it disrupts the ability of different areas of the human brain to interact and communicate with each other. This is one of the many reasons why I’ve been such a big advocate for air filtration. If you live in an urban area with a lot of traffic, filtering the air in your home can protect you from some of these negative effects. My favorite filters are the AirDoctor, Molekule, and IQAir HealthPro Plus. – Chris Kresser, Functional Medicine Practitioner, Email May 5, 2023
Some Forms of Mercury Deposit in the Brain
Mercury can occur [in multiple forms, some of which deposit in the brain, others depositing in other organs]… Mercury is used as a fungicide for seeds and grains, as well as in dental filling materials, preservative for vaccines, and fluorescent lamps. [One type of mercury] bioaccumulates in fish in contaminated areas through absorption and ingestion. – Journal of Toxicology link
The Brain is the Organ Most Vulnerable to Toxins and Numerous Studies Link Toxins to Neurological Diseases
Numerous studies link environmental toxins to neurological diseases, cognitive problems, and other brain-related issues. A review published in Neurochemistry International showed a clear association between air pollution exposure and cognitive impairment and decline.1 Other studies connect both indoor and outdoor air pollution with significant reductions in cognitive abilities, including standardized testing and professional sports performance. Other reports tie toxin exposure to depression and even suicide.2,3 – Dr. Isaac Eliaz MD, This is Your Brain on Toxins
Rich Resource Library, Optimized for Teachers & Providers
Select from a rich resource library, optimized and organized for teachers and providers.
Brain Health & Regeneration
Brain Health & Regeneration — Be familiar with established facts regarding the brain’s natural processes of repair and regeneration (neurogenesis and neuroplasticity), the evidence-backed root causes of brain degeneration, and the measurable effects of lifestyle factors on brain health and function.
Brain Health Therapies — Explore therapies that have proven successful in improving brain health and functioning, including diet, toxin reduction, exercise, sleep improvement, yoga and meditation, cold water and heat therapies, aromatherapy, music, and more.
Brain Health & Yoga — Consider multiple perspectives on why yoga and meditation have such a significant impact on brain health and review a range of yoga techniques to optimize brain health.
Brain & Neurological Conditions
Headaches & Migraines — Gain a foundational understanding of the causes, symptoms and differentiation of tension headaches and migraines, plus research and yoga practices to support prevention and symptom relief.
ADHD, ADD — Be familiar with ADHD diagnosis criteria, effects of commonly prescribed drugs, and research on root causes and therapies that can support people experiencing focus issues or hyperactivity.
TBI & Concussion — Be familiar with traumatic brain injury (TBI) and concussions, including their potential effects, and considerations for supporting students and clients who have experienced a brain injury.
Parkinson’s Disease — Be familiar with the physiological characteristics and evidence-based root causes of Parkinson’s disease — particularly pesticides and other toxins that are directly linked — plus reports of successful reversal of symptoms.
Parkinson’s Therapies — Explore evidence-backed therapies for the prevention and reversal of Parkinson’s disease.
Parkinson’s & Yoga — Apply knowledge of the disease and successful reversals to mindfully approach yoga and meditation for people with Parkinson's disease.
Seizures, Epilepsy — Be familiar with seizures and epilepsy, with drugs and their effects, and with research and considerations for providing support with yoga and other effective therapies.
Multiple Sclerosis (MS) — Be familiar with multiple sclerosis (MS) and teaching considerations for supporting students experiencing MS.
Chronic Pain — Distinguish chronic pain from acute pain (which involves much more than symptom duration), and review causes, evidence-based therapies, and successes.
Chronic Fatigue & Fibromyalgia — Be familiar with fatigue and burnout and explore symptoms, root causes and evidence-based therapies for chronic fatigue and fibromyalgia.
Chronic Pain, Fatigue & Yoga — Apply knowledge about the relationship between chronic pain and fatigue and the nervous system to support effective yoga choices.
Brain Anatomy & Physiology
Brain Anatomy Models — Understand the foundational anatomy of the brain, and how various models and terminology differ and relate.
Physiology, Hemispheres, Brain Waves — Understand why the Split Brain Theory is outdated and provide a more accurate understanding of how the left and right hemispheres differ and relate, plus how the corpus callosum functions and how the brain works via electricity and brain waves.
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Bringing together neurogenesis, neuroplasticity, and the glymphatic system in one place gives a solid foundation for understanding why lifestyle choices have such a measurable impact on brain health outcomes. Excellent breakdown, Shelly!