You've probably heard of "grey matter," which is the cellular tissue that mostly makes up the outer part of our brain and spinal cord. Our brain also contains "white matter," which is made up of nerve fibers that facilitate communication in our central nervous system. Healthy grey matter is what allows our brain to process information, emotion, memory and even movement.
Deficits in grey matter are seen with mental illnesses ranging from depression to bipolar disorder to schizophrenia and more, and weakened grey matter is shown in people with chronic pain. Kids with ADHD are shown to have both diffuse and regional alterations in grey matter. Though cause and effect vary, weakened grey matter can contribute to memory loss, cognitive decline, difficulty with complex decision making, reasoning and even reduced fine motor skills. In severe cases, it is associated with illnesses like Parkinsons and Alzheimers. Higher volumes of grey matter in different regions of the brain promote resilience against mental illness, addiction and is also linked with higher IQ and overall cognitive performance. Although we can't develop new neurons, we can strengthen and boost our existing grey matter thanks to a quality known as neuroplasticity. That means that through our habits and thoughts and practices, we can create measurable physical changes in our brains and pump up our existing tissue, kind of like a workout for our brain!
What reduces our brain's grey matter?
Alcohol abuse is associated with reductions in both cortical and subcortical regions- however, research indicates that the impact on the brain's grey matter, which shrinks from alcohol abuse, begins reversing within two weeks of quitting.
Drug and nicotine abuse are associated with grey matter reduction in the right frontal lobe.
Action style video games are associated with reductions in both grey and white matter, however other types of gaming (such as those with focus on problem or puzzle solving) can actually increase grey matter when used in moderation.
Screen addiction and scrolling are also connected to atrophy in the frontal lobe, which is responsible for organizing, planning and impulse control. Chronic sensory overstimulation has such a significant impact on our brain health that it increases our risk of accelerated neurodegeneration and actually resembles the early stages of dementia, according to at least one study.
What boosts our grey matter and plasticity?
Physical activity (including housework), yoga and exercise.
Mindfulness and meditation. In fact, after just 2 weeks of mindfulness training there are improvements in quality of white matter in both the anterior and posterior cingulate cortices. It has also been shown to induce grey matter plasticity in the area of the brain responsible for self-awareness, emotion, and cognition.
Eating and/or supplementing healthy fats. Omega-3 are essential for a robust and healthy brain.
Creating art and activities like mindful coloring.
Puzzles, learning new skills and languages, practicing musical instruments and playing chess.
Repetition. Repetition. Repetition. Our habits create physical changes to our brains! To grow a stronger, healthy brain (and mind) takes practice and intention.
What does all of this have to do with art or mindfulness workshops?
Meeting face to face in social groups helps us to boost our brain health! Too much screen time or social media connection, while convenient technology, can exacerbate challenges with social anxiety, isolation, avoidance and also has a negative impact on our executive functioning. The executive functions of the brain include, but are not limited to: planning, problem solving, working memory and motivation. As mentioned above, repetitive behaviors affect these brain functions. Socializing or performing activities in front of a screen can actually negatively impact some of these functions, especially those responsible for self regulation and impulse control.
One of the ways that habitual scrolling or social media use affects our brain health is through the release of chemicals like dopamine which alter our motivation and pursuit of pleasure. Dopamine downregulates its receptors, which means that dopamine stimulating behavior (like social media use) is by nature, addictive. You crave the next "burst" of dopamine, which is what motivates us to pursue something. Spending time in front of a screen increases our brain's production of dopamine and reduces the amount of time we spend pursuing things that boost our seratonin, which contributes to a balanced mood and sense of well being and recognition when we feel satisfied. Seratonin does not downregulate any receptors, but dopamine also , downregulates seratonin receptors. What that means, is the more we pursue things that give us bursts of dopamine, the more we increase our risk of unhappiness and possibly even depression.
The pursuit of pleasure is not only unfulfilling, but it makes us less happy in the long run. Screen addiction and compulsive scrolling also raise our cortisol levels, which can negatively impact multiple areas of health, including our memory, cognitive flexibility, sleep health, heart health and even increases our risk of developing diabetes. So, not only does meeting face to face in a social setting to practice art and mindfulness improve our brain health, it's good for countering some of the emotional and mental health impacts that come with our modern lifestyles.
Comments