Boosting Cognition with a Growth Mindset & Neuron Growth
Rebecca Eckstein, MA, PCC Admission Network and Eckstein Executive Coaching
Higher Education Enrollment Consultant and ICF Certified Leadership Coach | Certified PXT Select?, DISC Consultant and Trainer, John Maxwell Certified Coach, and Certified by MIT for Neuroscience in Business
Our brains have incredible capacity for growth, and fostering a growth mindset is key to unlocking that potential. Recent research shows that with the right mindset and lifestyle choices, we can enhance cognitive function, increase brain plasticity, and even grow new neurons—an essential component of lifelong learning.
The Power of Neurogenesis
Neurogenesis is the process of creating new neurons (nerve cells) in the brain. While most of this occurs during early development, research has shown that it continues into adulthood, especially in areas of the brain linked to memory and learning, such as the hippocampus. A study published in Nature Reviews Neuroscience highlights that neurogenesis can be promoted by factors like exercise, stress management, and a stimulating environment. But even more exciting, research has shown that a growth mindset can play a significant role in encouraging this brain growth.
A Growth Mindset Leads to Cognitive Improvement
Psychologist Carol Dweck, in her groundbreaking research on mindset, discovered that individuals who believe their intelligence can grow through effort, practice, and learning—known as a growth mindset—are more likely to take on challenges, persevere, and develop cognitive abilities. This mindset isn't just a motivational tool; it literally changes the way your brain functions. Studies in Psychological Science have shown that people with a growth mindset have increased levels of brain activity and memory retention, suggesting that they are, in fact, encouraging their brain's capacity to form new connections.
Enhancing Neuron Growth: Lifestyle Factors
To truly boost cognitive function and encourage neuron growth, lifestyle choices play a significant role. Below are some scientifically backed strategies:
- Nutrition: Your brain needs fuel, and not just any fuel. Studies from Harvard Medical School suggest that nutrient-rich foods like leafy greens, berries, and foods rich in omega-3s (such as salmon and walnuts) can promote neurogenesis and protect against cognitive decline. Antioxidants, especially from turmeric and green tea, help combat oxidative stress in the brain, which is vital for neuron health.
- Sleep: Proper sleep is crucial for brain function. A study from The Journal of Neuroscience found that sleep plays a role in consolidating memory and encouraging the formation of new synapses. Aim for 7-9 hours of sleep a night to allow your brain the time it needs to regenerate and create new neural connections.
- Hydration: Your brain is about 75% water, and dehydration can impair cognitive function and reduce brain plasticity. Research from The American Journal of Clinical Nutrition has linked proper hydration to improved memory and concentration. Keep a water bottle nearby and make sure to hydrate regularly.
- Meditation: Mindfulness meditation is proven to increase brain matter, especially in areas related to learning and emotional regulation. According to Frontiers in Psychology, meditation helps boost gray matter in the hippocampus, which is responsible for memory and learning. Practicing just 10 minutes of meditation daily can make a noticeable difference.
- Oxygen & Breathing/Exercise: Deep breathing exercises increase oxygen flow to the brain, which is essential for optimal cognitive function. A study published in The International Journal of Yoga found that controlled breathing practices can enhance cognitive clarity, reduce stress, and even stimulate brain plasticity, or you could just go for a run or a swim, or play a game of tennis or basketball.
BONUS -- A Brain-Boosting Smoothie Recipe -- BONUS
Fueling your body with the right nutrients can also support cognitive health. Here's a simple smoothie recipe designed to promote neuron growth and support brain function:
Ingredients:
- 1 cup spinach (rich in vitamins K, A, and C, which protect brain cells)
- ? cup blueberries (high in antioxidants to support neurogenesis)
- 1 tablespoon chia seeds (packed with omega-3s for brain health)
- 1 tablespoon almond butter (supports brain function with healthy fats)
- 1 cup almond milk (or another plant-based milk for hydration)
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- ? banana (provides potassium for healthy nerve function)
- ? teaspoon turmeric (anti-inflammatory, supports cognitive function)
- 1 teaspoon honey (natural sweetener, provides quick energy)
Instructions:
1. Combine all ingredients in a blender.
2. Blend until smooth and creamy.
3. Pour into a glass, and enjoy the brain-boosting benefits!
Conclusion
By adopting a growth mindset and making conscious choices to support your brain's health—through proper nutrition, hydration, sleep, and mindfulness practices—you can enhance cognition, foster neuron growth, and build a resilient, sharp mind. Remember, your brain is capable of incredible things, and with the right habits, you can unlock its full potential.
Until next time, take care of your mind and your body—both will reward you!
Warmly,
Rebecca Eckstein, MA, CEC, PCC
Executive Coach
ICF Professional Certified Coach & Enrollment Consultant
Admission Network, LLC
Member: ?HECA, NACAC, ?CEC, ICF, IOC, JMLT
Educating Students and Empowering Executives
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"Totally agree! I’ve found that practicing mindfulness can also support the growth mindset by helping us stay open to new challenges and focus on learning from our experiences."