Hello friends! We are back with the second issue of the Mindspan! In the previous issue, we covered Neural Longevity in detail. If you missed it, you can read it here.
In today’s issue, we will be covering Neuroplasticity. It is going to be an interesting read so buckle up.
However, before diving into it, let me tell you about something. We are developing something and we would love for you to be the part of it. Check it out here.

With that said, let’s dive into Neuroplasticity.

What is Neuroplasticity?

Neuroplasticity is your brain’s remarkable ability to reorganize itself by forming new neural connections throughout your life. In simpler terms, your brain literally re-wires itself in response to experiences, injuries, learning new skills and making new memories!
Essentially, Neuroplasticity is one of the key reasons that humans are considered to be the most adaptable species in the world, in terms of new experiences.

There are primarily two types of Neuroplasticity that you should know about.

Structural Neuroplasticity-

Physical changes in the brain’s structure like forming new synapses or growth of new neurons(neurogenesis).

For example, there will be a significant increase in gray matter(where most of the processing, computation, and decision-making in the brain happens) density and new synapses formation in the area relevant to a skill you are learning, like chess, coding, piano or even simple drawing!

This is not just related to learning new skills.
Studying or Reading daily creates new dendritic connections in the hippocampus(the part of brain responsible for memories) and prefrontal cortex (part of the frontal lobe responsible for planning, decision-making, working memory, and social behavior). This improves working memory and comprehension.
Physical Exercise increases neurogenesis in Hippocampus and increases BDNF(Brain Derived Neurotrophic Factor, an important chemical we will be diving deep into in later issues). This enhances memory and emotional regulation.
Meditation or Long term Mindfulness leads to increases cortical thickness in certain parts of brain which are involved in attention and emotional regulation.

There are many more examples. However, not all of them are positives. For example, Chronic Stress can lead to shrinking of hippocampus and loss of dendritic spines in prefrontal lobe. This is exact opposite of what we want!

Functional Neuroplasticity-

Ability of the brain to shift functions from one area to another to adapt functionally with the intention of compensating or improving.

For example, if a part of brain, say Left Motor Cortex, is damaged by a stroke, nearby areas or even the right hemisphere takes control of its functions. If Broca’s area(part of brain responsible for speech) is damaged, right hemisphere regions may take up speech production and regulation, with therapy. In congenitally blind people, the visual cortex is repurposed for processing sound and touch. So, yeah, with a lot and lot of practice, becoming Daredevil is tiny-bit possible.

This isn’t limited to just injuries though.

Meditation or mindfulness leads to increase in strength of connections between the prefrontal cortex and limbic system, improving emotional regulation. Learning a new language leads to functional changes in “language networks” for better switching the languages. and the last example is something a lot of people will love! Playing video games leads to enhanced attention, reaction time and visuospatial skills, with corresponding changes in parietal and frontal lobe activity.

Neuroplasticity across the lifespan-

Neuroplasticity decreases with age but brain retains some plasticity throughout life, especially when challenged with new experiences or learning!

Now, let’s talk about what helps or hurts Neuroplasticity.

The Positives-

• Learning New Skills: Activities like learning a language, playing an instrument, or mastering a new game stimulate new neural connections.

• Physical Exercise: Aerobic exercise increases neurogenesis and supports brain health.

• Social Engagement: Interacting with others and maintaining social ties boosts cognitive flexibility.

• Mental Challenges: Puzzles, chess, and problem-solving tasks keep the brain adaptable.

• Healthy Lifestyle: Adequate sleep, a balanced diet, and stress reduction all support Neuroplasticity.

The Negatives-

• Aging: As discussed above.

• Poor Sleep: Inadequate or disrupted sleep impairs the brain’s ability to consolidate memories and form new neural connections, reducing plasticity.

• Chronic Stress: Prolonged stress elevates cortisol levels, which can damage neurons, shrink the hippocampus, and inhibit neurogenesis, all of which decrease plasticity.

• Sedentary Lifestyle: Lack of physical activity is linked to reduced neurogenesis and lower levels of BNDF.

• Poor Diet: Diets high in saturated fats and sugars, and low in omega-3 fatty acids, negatively impact brain health and plasticity. Deficiency of B vitamins, antioxidants etc. can also impair your neuroplastic processes.

• Substance Abuse: Chronic use of drugs (e.g., alcohol, nicotine, cocaine, amphetamines) can cause maladaptive plastic changes and reduce healthy Neuroplasticity, especially in the prefrontal cortex and other brain regions.

• Social Isolation and Low Cognitive Engagement: Lack of social interaction and mental stimulation leads to fewer opportunities for the brain to form new connections, accelerating cognitive decline.

• Genetic and Hormonal Factors: Certain genetic polymorphisms and hormonal imbalances (e.g., low estrogen or testosterone) can reduce neuroplastic capacity.

• Environmental Toxins: Exposure to heavy metals (lead, mercury), pollutants, and some medications can negatively affect neural development and plasticity.

So… Neuroplasticity decreases with age. Don’t be down though. As you have clearly read, it can be retained. In fact, on the Japanese island of Okinawa, there are about 1300 people who are 100 or older! Among other healthy lifestyle choices, they actively pursue new skills to learn. English, Piano, even Painting. They also have a set of social norms that dictate socializing with each other for atleast 2 hours a day. All of this preserves their Neuroplasticity and makes sure that their brain keeps up with their body. Its a really fascinating place.

Lab to Life-

In Lab to Life, we will take a piece of research and then break it down for you guys. It will alternate with Brain Boost and Cognitive Tool of the Week. Today’s topic is related to Neuroplasticity and last issue’s Cognitive Tool- Chess. This case study comes from a 2014 study published in Neuropsychologia, titled “The Architecture of the Chess Player’s Brain” by Hänggi et al.

The researchers studied 20 expert male chess players, (including Grandmasters)and compared their brains to 20 age-matched control subjects they had selected. Using advanced brain imaging techniques (voxel-based morphometry, surface-based morphometry, and diffusion tensor imaging), the study revealed striking structural differences in the brains of those who had spent years honing this complex game.

What did they find?

Let us start with the occipito-temporal junction (OTJ)- a region responsible for visual processing and pattern recognition. In chess experts, both grey matter volume and cortical thickness were reduced in this region. At first glance, that might sound like a bad thing but it's quite the opposite really. This kind of reduction likely results from synaptic pruning- the brain trimming away excess or inefficient neural connections to streamline its function. In other words, the brain is becoming leaner and faster, much like a well-trained athlete.

Next, the study looked at the caudate nucleus, a deep brain structure involved in decision-making and the sequence learning. Interestingly, while overall volume did not differ between groups, there was a negative correlation between the size of the caudate nucleus and the number of years spent playing chess. Again, this is a sign of adaptation- the brain is refining its machinery for efficiency.

The white matter architecture, specifically the superior longitudinal fasciculus (SLF), also showed changes. This long bundle of neural fibers connects regions involved in attention, working memory, and language. Experts showed higher mean diffusivity in the SLF, which may reflect more efficient connectivity. Even more intriguing: players with higher Elo ratings (a measure of chess skill) had stronger structural efficiency in these tracts.

In essence, long-term chess playing does not just train the mind, it sculpts the brain.

So, what does this mean for the rest of us? You do not need to be a grandmaster to benefit. Regular chess play, even 20 minutes a day, stimulates the very regions responsible for strategic thinking, memory, and decision-making. Over time, these mental reps can promote real, structural brain change.

Neuroplasticity is not a myth. It is visible in the brain of a chess player. And with enough practice, it can be visible in yours too.

Crossword-

Yes! As i said before, our every issue comes with a crossword based on the content of that issue. It’s exactly as you are thinking. We just don’t tell you about brain, we help you take act on it too.
Before today’s crossword, let me give you answers to the last issue’s crossword.

1. Mindspan- The name of this newsletter

2. Longevity- The main theme of maintaining brain health as you age

3. Brain- The central command center of the nervous system

4. Neurons- Brain cells responsible for cognition and communication

5. CNS- Abbreviation for Central Nervous System

6. REM- The sleep stage where dreams occur

7. Sleep- Essential daily process for brain recovery

8. Exercise- Activity that lowers risk of dementia and Alzheimer's

9. Rust- The metaphor used instead of “rot” for mental decline

10. Plasticity- The brain's ability to adapt and rewire

11. Cocomelon- Example of overstimulating content for children

12. Chess- Game recommended to boost cognition

13. Memory- A cognitive function that can decline with age

14. Attention- Mental focus, part of cognitive health

15. Stress- A lifestyle factor that harms brain health

16. Pollution- An environmental factor that degrades neural longevity

17. Autism- A neurodevelopmental disorder mentioned in the congenital risks

18. Hypoxia- Lack of oxygen at birth that can cause brain damage

19. Toxins- Harmful agents that may damage neurons

20. Alzheimers- A disease linked to cognitive decline

And now, Here is the link to the crossword.

The Passkey for the answers will be published in next issue. Of course if you are stuck then reach out to us and we will share it with you early but its no competition. Its a community challenge.

That’s it for this week’s dive into cognitive health and Neuroplasticity. I hope you learned something new — and more importantly, found something you can apply today. Your brain is your most valuable asset; treat it like it.

Stay curious, stay sharp, and I’ll see you in your inbox next week with more science-backed insights from the frontiers of the mind.

Team Mindspan

P.S. Got a question, idea, or just want to say hi? Hit reply — We read every message.