You can grow new brain cells. Here's how | Sandrine Thuret | TED

TED
30 Oct 201511:05

TLDRNeuroscientist Sandrine Thuret reveals the process of neurogenesis, the growth of new neurons in the adult brain, particularly in the hippocampus, which is crucial for learning, memory, mood, and emotion. She explains the impact of various factors like learning, stress, sleep, diet, and exercise on neurogenesis and highlights the link between this process and mental health, including depression. Thuret also discusses the potential of controlling neurogenesis to improve memory and mood or prevent cognitive decline.

Takeaways

  • 🧠 Adults can grow new nerve cells, a phenomenon known as neurogenesis.
  • 🧬 Certain drugs, such as those used in cancer treatment, can inhibit the growth of new neurons in the adult brain.
  • 🐭 The hippocampus is a critical area in the brain for neurogenesis, important for learning, memory, mood, and emotion.
  • 🧐 Humans produce approximately 700 new neurons daily in the hippocampus, which can completely replace the neurons we were born with by the age of 50.
  • 📈 The ability to produce new neurons is crucial for learning and memory, especially spatial recognition.
  • 🔄 Lower levels of neurogenesis are associated with depression, and antidepressants can increase neurogenesis, improving symptoms.
  • 🚫 Blocking neurogenesis can negate the effects of antidepressants, indicating its importance in treating depression.
  • 💡 Neurogenesis can be influenced by various factors, including learning, stress, sleep, diet, and physical activity.
  • 🏃‍♂️ Physical exercise, such as running, has been shown to increase neurogenesis.
  • 🍽️ Diet plays a significant role in neurogenesis, with calorie restriction, intermittent fasting, flavonoids, and omega-3 fatty acids promoting it, while high saturated fat and alcohol consumption can decrease it.
  • 🍇 Consuming foods rich in nutrients like dark chocolate and blueberries can enhance neurogenesis.

Q & A

  • Is it possible for adults to grow new nerve cells?

    -Yes, adults can grow new nerve cells, a phenomenon known as neurogenesis, which was not widely taught in medical schools until recently.

  • What is the role of the hippocampus in the context of neurogenesis?

    -The hippocampus is a unique structure in the adult brain where new neurons can be generated and is important for learning, memory, mood, and emotion.

  • How many new neurons are produced per day in the human hippocampus according to Jonas Frisén's estimation?

    -Jonas Frisén estimates that approximately 700 new neurons are produced per day in the human hippocampus.

  • What is the significance of new neurons in the hippocampus by the time we reach 50 years old?

    -By the age of 50, all the neurons in the hippocampus that we were born with have been exchanged with adult-born neurons, highlighting the continuous process of neurogenesis.

  • How do new neurons in the hippocampus contribute to learning and memory?

    -New neurons in the hippocampus are important for learning and memory, particularly spatial recognition. Blocking the production of these neurons can impair certain memory abilities.

  • What is the relationship between neurogenesis and depression as discussed in the script?

    -In animal models of depression, a lower level of neurogenesis is observed. Antidepressants increase the production of new neurons, which in turn decreases the symptoms of depression.

  • Can neurogenesis be influenced by behaviors and activities?

    -Yes, behaviors and activities such as learning, stress, sleep deprivation, sex, aging, and running can either increase or decrease neurogenesis.

  • What dietary factors have been shown to increase neurogenesis according to the script?

    -Dietary factors that increase neurogenesis include calorie restriction, intermittent fasting, intake of flavonoids, and omega-3 fatty acids.

  • How does the texture of food impact neurogenesis?

    -Soft diets have been shown to impair neurogenesis, while crunchy food that requires mastication can promote it.

  • What is the potential impact of diet on mental health as suggested by the script?

    -The script suggests that the effect of diet on mental health, memory, and mood may be mediated by the production of new neurons in the hippocampus.

  • What is the role of exercise in promoting neurogenesis?

    -Exercise, particularly activities that increase blood flow to the brain, is believed to promote neurogenesis, although the specific type of exercise and its direct impact is still under investigation.

Outlines

00:00

🧠 Neurogenesis in the Adult Brain

This paragraph explores the concept of neurogenesis, the process by which new neurons are generated in the adult brain, which is a relatively new field of research. The speaker, Sandrine, discusses a conversation with her colleague Robert, an oncologist, about the puzzling persistence of depression symptoms in cancer patients even after remission. Sandrine explains that the drugs used to treat cancer can also inhibit the growth of new neurons, a phenomenon known as neurogenesis. The hippocampus is highlighted as a key area in the brain where neurogenesis occurs, and it plays a crucial role in learning, memory, mood, and emotion. Sandrine introduces the fact that humans produce approximately 700 new neurons daily in the hippocampus, and by the age of 50, all the neurons in this area have been replaced by adult-born neurons. The importance of these new neurons for learning, memory, and mood regulation is emphasized, with research showing that blocking neurogenesis in the hippocampus can impair certain memory abilities, particularly spatial recognition. The paragraph also establishes a link between reduced neurogenesis and depression, and how antidepressants can increase the production of new neurons, thereby alleviating depression symptoms.

05:02

🏃‍♂️ Influencing Neurogenesis Through Lifestyle

The second paragraph delves into the factors that can influence neurogenesis. Sandrine presents a quiz format to discuss various behaviors and activities that can either increase or decrease the production of new neurons. Learning, as a form of mental stimulation, is shown to increase neurogenesis, while stress, sleep deprivation, and aging have the opposite effect. Interestingly, sex is revealed to increase neurogenesis, albeit with a humorous note on balance to avoid sleep deprivation. The paragraph also highlights the impact of physical activity, with a study by Rusty Gage demonstrating that mice with access to a running wheel showed a significant increase in new neurons. Diet is another significant factor, with calorie restriction, intermittent fasting, flavonoid intake from dark chocolate or blueberries, and omega-3 fatty acids from fish all promoting neurogenesis. Conversely, a diet high in saturated fat and alcohol consumption can decrease it. Resveratrol in red wine is noted to promote the survival of new neurons. The importance of food texture is also discussed, with crunchy food requiring more chewing found to be beneficial for neurogenesis. The paragraph concludes with the idea that diet and lifestyle can modulate memory and mood through their effects on neurogenesis.

10:03

🍽️ Personal Responsibility for Neurogenesis

In the final paragraph, Sandrine emphasizes personal responsibility in managing one's neurogenesis. She leaves the audience with the charge of taking care of their own brain health through the choices they make regarding diet and lifestyle. The paragraph concludes with a light-hearted exchange between Sandrine and the interviewer, Margaret Heffernan, discussing the implications of the research for physical exercise and the relief that not every form of aerobic exercise needs to be running. The conversation underscores the broader message that engaging in activities that promote blood flow to the brain can be beneficial for neurogenesis. Sandrine's research and insights highlight the importance of understanding and controlling the factors that influence the production of new neurons to improve memory, mood, and potentially prevent cognitive decline associated with aging or stress.

Mindmap

Keywords

💡Neurogenesis

Neurogenesis refers to the process by which new nerve cells, or neurons, are generated in the brain. The concept is central to the video's theme, as it discusses the capacity of the adult brain to produce new neurons, contrary to previous beliefs. The script provides an example of how the drug used to treat cancer can affect neurogenesis, impacting patients' mood and memory.

💡Hippocampus

The hippocampus is a region in the brain that plays a critical role in learning, memory, mood, and emotion. In the context of the video, it is highlighted as one of the areas in the adult brain where neurogenesis occurs. The script mentions that the hippocampus is responsible for generating around 700 new neurons per day in humans.

💡Spatial recognition

Spatial recognition is the ability to navigate and understand one's environment, which is closely tied to memory. The script explains that blocking neurogenesis in the hippocampus can impair spatial recognition, such as finding one's bike in a familiar yet slightly altered setting.

💡Depression

Depression is a mood disorder characterized by persistent feelings of sadness and a lack of interest or pleasure in activities. The video discusses a link between depression and neurogenesis, noting that lower levels of neurogenesis are observed in animal models of depression, and that antidepressants can increase neurogenesis, thereby reducing depressive symptoms.

💡Neurotransmitters

Although not explicitly mentioned in the script, neurotransmitters are the chemical messengers that transmit signals in the nervous system, playing a key role in processes like mood regulation and memory, which are affected by neurogenesis.

💡Antidepressants

Antidepressants are medications used to treat depression and other mood disorders. The script explains that these drugs can increase the production of new neurons, thereby potentially alleviating symptoms of depression by enhancing neurogenesis.

💡Stress

Stress is a state of mental or emotional strain or tension resulting from adverse or demanding circumstances. The video script indicates that stress can decrease neurogenesis in the hippocampus, suggesting a negative impact on learning and memory.

💡Sleep deprivation

Sleep deprivation refers to the lack of sufficient sleep, which can have various negative effects on health. In the context of the video, it is mentioned that sleep deprivation can decrease neurogenesis, implying a detrimental effect on cognitive functions.

💡Physical activity

Physical activity, such as running or aerobic exercise, is shown in the script to have a positive impact on neurogenesis. The video suggests that increased blood flow to the brain through physical activity can promote the production of new neurons.

💡Diet

Diet is discussed in the video as a modifiable factor that can influence neurogenesis. Certain nutrients like flavonoids, omega-3 fatty acids, and calorie restriction are said to increase neurogenesis, while a high-fat diet and alcohol consumption can decrease it.

💡Resveratrol

Resveratrol is a natural antioxidant found in red wine, which the script mentions can promote the survival of new neurons. This suggests a potential 'neurogenesis-neutral' effect of moderate red wine consumption.

💡Mastication

Mastication, or the act of chewing, is highlighted in the video as beneficial for neurogenesis. The script contrasts soft diets, which can impair neurogenesis, with crunchy foods that require more chewing, indicating that the physical act of eating can influence brain health.

Highlights

Adults can grow new nerve cells, a phenomenon known as neurogenesis.

Neurogenesis occurs in the hippocampus, a region important for learning, memory, mood, and emotion.

Adults produce approximately 700 new neurons per day in the hippocampus.

New neurons are crucial for learning and memory, especially spatial recognition.

Blocking neurogenesis in the adult brain impairs certain memory abilities.

Neurogenesis levels are lower in animal models of depression.

Antidepressants increase the production of new neurons and decrease depression symptoms.

Blocking neurogenesis negates the efficacy of antidepressants.

Neurogenesis is a potential target for improving memory, mood, and preventing cognitive decline.

Learning and certain activities can increase neurogenesis.

Stress, sleep deprivation, and a high-fat diet decrease neurogenesis.

Sex and running can increase the production of new neurons.

Diet, including calorie restriction and intake of certain nutrients, affects neurogenesis.

Nutrients like flavonoids, omega-3 fatty acids, and resveratrol promote neurogenesis.

Alcohol consumption decreases neurogenesis, but red wine's resveratrol can be beneficial.

The texture of food, such as crunchy food requiring mastication, can enhance neurogenesis.

Diet's impact on mental health may be mediated by the production of new neurons in the hippocampus.

Neuroscientists are working to understand and control the function and production of new neurons.

Individuals can influence their own neurogenesis through lifestyle choices.

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