5 Simple Habits to Regenerate Neurons (Neurogenesis)

For many years, neurogenesis and the possibility of recovering lost brain cells, were considered impossible. However, we now know we can regenerate neurons through some healthy habits.
5 Simple Habits to Regenerate Neurons (Neurogenesis)
Valeria Sabater

Written and verified by psychologist Valeria Sabater.

Last update: 13 August, 2022

We used to believe that the brain loses neurons as we get older and we can never regenerate them. However, we now know it isn’t so. The brain can in fact regenerate neurons and their respective connections. This process is known as: neurogenesis.

It’s true that the brain changes over the years and can regenerate in spite of any damage produced by bad habits to create new connections and neuronal tissues. At least, according to research that reveals that neurogenesis does occur in the adult brain. Furthermore, that this could open the door to future treatments for neurodegenerative diseases.

Now, you must take action for neurogenesis to take place. That is, adopt a proactive attitude to stimulate this natural capacity of your brain to work at its best.

Everything you think and do reorganizes your brain

The human brain barely weighs around three pounds yet it consumes about 20 percent of your total energy. Everything you do – be it be reading, studying, or talking to somebody – changes your brain’s structure. Interestingly, everything you think and feel has an effect as well.

For example, daily stress and anxiety affect regions like the hippocampus, the part associated with memory. Researchers continue working on this topic for the purpose of learning more about Alzheimer’s.

The brain is like an internal sculpture shaped by your emotions, thoughts, actions, and daily habits. This internal map needs multiple links, strong highways, consistent bridges, and strong impulses that force it to always be connected to reality.

Continue reading to find out how to improve your quality of life by focusing on the health of your brain.

Five keys to regenerate neurons

Maintaining a proactive attitude and a healthy lifestyle will help you enjoy good health and will also promote neurogenesis. Thus, help regenerate your neurons.

1. Physical activity helps regenerate neurons

A woman doing the plank.

Exercise and neurogenesis are closely related.

You oxygenate your brain every time you go out for a walk or go swimming or hit the gym for a simple exercise regime.

  • Not only does this help supply the brain with a rush of purer and more oxygenated blood, but it also stimulates the production of endorphins
  • Endorphins improve your mood and thus, relax you by strengthening many of your neural structures

Any activity that reduces stress levels promotes neurogenesis so you can regenerate your neurons.

All you need to do is find the best type of exercise for you (dance, walk, or bike).

2. An agile mind, a powerful brain

There are many ways to keep your brain agile, awake, and capable of processing your surroundings more quickly. One of these ways is doing another type of exercise, although this time you have to put the physical kind aside and take your brains to the gym.

  • Learn something new, a language, a dance, a game, how to play an instrument, etc
  • Reading every day promotes your curiosity and interest in new disciplines
  • Be analytical and reach your own conclusions
  • Develop an open mind, be receptive to everything around you, socialize, travel, explore, be passionate about life …

3. Mind your diet

A bowl of nuts.

Saturated fat is one of the biggest enemies of a healthy brain. Ultra-processed food slows down neurogenesis. Therefore, the best thing you can do for your brain is adopt and maintain a healthy diet according to your needs and lifestyle.

Keep in mind that the brain requires energy and that thus an adequate dose of carbs in the morning.

Also, foods rich in omega-3 is one of the best, no doubt. This is because it helps regenerate your neurons. So, be sure to include both in your daily diet.

4. Sex helps too

Sex is a great architect of the brain and a natural promoter of neurogenesis. Can you guess why?

It doesn’t just help regulate stress but also has a huge impact on your emotions and stimulates the areas of the brain related to memory. In fact, the secretions of hormones like serotonin, dopamine, and oxytocin that takes place during these intimate moments may help promote the creation of new nerve cells.

5. Meditation can regenerate neurons

A person meditating.

The effects of meditation on the brain are as unquestionable as they’re wonderful:

  • Meditation may help improve certain cognitive abilities such as attention span, memory, and concentration
  • It helps you be present and channel stress and anxiety
  • Also, the brain begins to work differently when you meditate and boost alpha waves which, little by little, create gamma waves
  • These waves might help improve relaxation which, in turn, can help stimulate brain connectivity and neurogenesis

As you’ve seen, these 5 tips are easy to follow, fun to put into practice, and quite valuable for your brain health, which can also help regenerate your neurons.

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

  • Barbosa, S., Urrea, A. (2018). Influencia del deporte y la actividad física en el estado de salud físico y mental: una revisión bibliográfica. Revista Katharsis, N 25, enero-junio 2018, pp.141-159, Disponible en http://revistas.iue.edu.co/index.php/katharsis
  • Castellani, R. J., Zhu, X., Lee, H. G., Perry, G., Smith, M. A., & Casadesus, G. (2006). Neurogenesis in human hippocampus: implications for Alzheimer disease pathogenesis. Neuroembryology and Aging4(4), 175-182.
  • Herranz, V., Cebrián, A., & García, J. M. (2018). Neurogénesis en la edad adulta. Investigación y Ciencia. https://www.investigacionyciencia.es/revistas/mente-y-cerebro/quin-soy-744/neurognesis-en-la-edad-adulta-16727
  • Sanches, C. V., García, M., & Ladeia, A. M. (2017). Meditation, health and scientific investigations: review of the literature. Journal of religion and health56(2), 411-427.
  • Spalding, K. L., Bergmann, O., Alkass, K., Bernard, S., Salehpour, M., Huttner, H. B., … & Frisén, J. (2013). Dynamics of hippocampal neurogenesis in adult humans. Cell153(6), 1219-1227.
  • Wright, H., & Jenks, R. A. (2016). Sex on the brain! Associations between sexual activity and cognitive function in older age. Age and Ageing45(2), 313-317.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.