Decades ago, everyone — including the scientific community —- assumed that the brain can only physically change when we’re young. The consensus was that once we reached adulthood, nature would gradually begin to press the pause button and limit the brain's natural ability to change. As it turns out, the situation is a lot more optimistic. Thanks to neuroplasticity — the brain's ability to reorganize itself by forming new neural connections throughout life — we now know that the brain can actually change at any age.
Shad Helmstetter expresses it clearly in The Power of Neuroplasticity:
“Your brain grows and changes based on feedback. What you tell it, changes it. And while it’s rewiring itself, your brain then feeds those new programs, those new pictures of yourself, back to you. It’s a feedback ‘loop.’ What you put in, you get back out, in a continuous ‘neural activity feedback loop.’”
This remarkable plasticity of the brain allows us to learn new skills, adapt to changes, and recover from injuries. And while it’s not an overnight change, it’s absolutely achievable as long as we engage in activities that support our brain health. Let’s see how we can leverage neuroplasticity on the path to reducing alcohol or leaving it behind.
The Science Behind Neuroplasticity
The concept of neuroplasticity was first proposed by researcher Adolf Meyer, who served as chair of psychiatry at Johns Hopkins University from 1910 to 1941. His research overturned the notion that the adult brain is static and unchangeable. Research throughout the last century has shown that the brain is dynamic and can be shaped by our experiences on an ongoing basis.[1] (In other words, you really can “teach an old dog new tricks”!) Activities that promote learning stimulate the brain and lead to long-term improvements in brain function. This adaptability is exactly what we need when trying to break the cycle of dependency on substances like alcohol by rewiring the brain's reward system.
Recent advancements in neuroscience have shed more light on the mechanisms underlying neuroplasticity. In addition to the creation of new neural connections, neuroplasticity also involves changes in the strength of existing synapses — a process known as synaptic plasticity. Synaptic plasticity refers to the biological basis of learning and memory and is influenced by several factors including neurotransmitter levels, receptor density, and the efficiency of synaptic transmission.
We can improve synaptic plasticity by intentionally “exercising” and challenge the brain with new experiences and novel ways of thinking. Studies show that mentally engaging environments (ones that prevent us from simply “zoning out”) strengthen neural connections by increasing the expression of brain-derived neurotrophic factor (BDNF), a protein essential for the growth, maintenance, and survival of neurons. Actively placing ourselves in environments that interest us or challenge our ways of thinking can enhance the brain's ability to improvise —- also known as cognitive reserve. As a result it gets easier to find alternative ways to perform tasks — which is particularly useful for those recovering from alcohol dependence..
Leveraging Neuroplasticity
Harnessing the power of neuroplasticity involves engaging in activities that promote brain health and support new, healthier neural pathways. Remember, you don’t have to perform all the activities on the list — all you need to do is pick what resonates with you and make it part of your routine. Even a few minutes a day will make a difference -- your brain will do the rest!!
- Cognitive exercises. "Performing challenging tasks keeps your brain strong and healthy. Learning a new language, playing a musical instrument, or solving puzzles are all activities that build new neural connections while enriching your life as a whole, especially as you take alcohol out of the spotlight and explore new interests.
Identify topics you want to explore or new skills you want to develop that can also distract or replace drinking habits. Whether it’s reading new books, following the news, or picking up some Photoshop skills, setting and achieving learning goals can boost your confidence and demonstrate your brain's ability to adapt and change. Choose a task that can be finished in one sitting to stimulate your mind and escape into another world for a while.
- Physical exercise. When it comes to brain health, physical exercise is just as important as mental exercise. Regular physical activity, especially aerobic exercises such as running, swimming, or cycling, enhance brain function and neurogenesis — the creation of new brain cells. This can improve overall brain health and resilience.[2]
Integrate regular exercise into your daily routine. Even short bursts of activity, like a 10-minute walk, can boost neuroplasticity if done consistently.
- Mindfulness and meditation. For further benefits, get a mindfulness practice going. In addition to reducing stress, meditation practices can increase the density of the prefrontal cortex, the part of the brain associated with higher-order brain functions, such as awareness, concentration, and decision making.[3]
Start with just a few minutes of meditation each day, gradually increasing the time as you become more comfortable with the practice.
- Healthy eating habits. Eating a diet rich in omega-3 fatty acids (found in fish like salmon and sardines), antioxidants (found in fruits and vegetables), and fiber (found in whole grains) supports brain health and neuroplasticity. These nutrients help protect brain cells and support the growth of new neurons.
Focus on incorporating brain-boosting foods into every meal. Planning helps ensure you have the necessary ingredients on hand, making it easier to stick to a healthy diet.
- Quality sleep. Sleep helps consolidate memories and clean toxins from the brain that accumulate throughout the day. As a result a regular sleep pattern can reinforce new learning and memory.
Go to bed at the same time each night and perform relaxing activities beforehand, like reading or listening to soft music, to improve the quality of your sleep and help regulate Circadian rhythms.
While these suggestions make your brain more resilient across the board, they also create the right environment for shifting your alcohol habits. A more “plastic” brain is naturally primed to leave unhelpful behaviors behind and shift into new thinking patterns with ease.
Summing Up
By engaging in activities that promote brain health and plasticity, you can rewire your brain to support the achievement of your goals. Embracing these science-backed methods will improve your overall well-being and provide the tools needed to maintain a healthier lifestyle.
