Meditate, exercise, learn, sleep well... your brain will thank you!

Greetings all, so this week I am taking forward our discussion on psychedelics as promised. Like we had discussed last week, the discussion now is on two key points (the uninitiated may please read blog 1 and blog 2 on psychedelics for context). The first is whether the default mode network is indeed the ‘sense of self’ that we feel. And the second is whether you need psychedelics (irrespective of whether or not they are the ‘devils’ they are made out to be) to ‘be like a child again’, feel profound spiritual insights, greater creativity, or treatment from serious mental disorders.

Or for that matter, do we need any drug/intoxication at all? Let me first bring out the major difference between psychedelics and alcohol (the latter being what we conventionally call spirits!). All trips are not equal, remember that core mantra we have been talking about?

Well, psychedelics work on the serotonin receptors in our brain, leading to increased neural activity and connectivity. These receptors are responsible for regulation of mood and emotional state. Psychedelics break your conventional hierarchical patterns of thinking and promote more fluid and flexible thinking.

Alcohol primarily works on the GABA (gamma-aminobutyric acid) and glutamate receptors. It enhances the inhibitory effects of GABA and inhibits the excitatory effects of glutamate, leading to a general depressant effect on the central nervous system.

Unlike psychedelics, alcohol generally reduces connectivity in the brain. It diminishes the functional connectivity between various brain regions, particularly areas involved in executive function, decision-making, and motor control. In fact, chronic alcohol use can lead to reduced connectivity and damage to brain structures. So drink responsibly, it’s not just your liver on the firing line!

But back to the question. Do you need even psychedelics for this kind of brain transformation? Actually and thankfully no. Physical activity and meditation can do that too.

Going beyond the magic mushrooms

Long-term meditation and mindfulness practices can alter brain connectivity and increase neuroplasticity. Studies have demonstrated changes in the Default Mode Network (DMN) similar to those seen with psychedelics, leading to reduced activity associated with self-referential thought and increased connectivity in networks involved in attention and sensory processing.

Zoran Josipovic, a research scientist and adjunct professor at New York University, studied the brains of monks while they meditate to understand how their brains reorganise themselves during the exercise, achieve a level of oneness with the environment and also gain such enormous attentional skills. Scientists claim that the brain has two networks – extrinsic and intrinsic network – the former is linked to external tasks like having coffee or working, while the latter is active when people are focusing on their own emotions. Some Buddhist monks and other experienced meditators are able to achieve a rare state where both networks are active at the same time.

Regular physical exercise promotes neuroplasticity and increases levels of brain-derived neurotrophic factor (BDNF), a protein that supports the growth and survival of neurons. Therefore, exercise has been shown to enhance cognitive function, improve mood, and increase overall brain connectivity.

“No matter what you buy through increased wealth, do not buy excessive rest!”

CBT and other forms of psychotherapy can lead to changes in brain structure and function. By encouraging patients to adopt new thought patterns and behaviors, therapy can induce neuroplastic changes, improving connectivity and function in brain regions involved in emotion regulation and executive function.

Transcranial Magnetic Stimulation (TMS) is a non-invasive brain stimulation technique that uses magnetic fields to stimulate nerve cells in the brain. It is used to modulate neural activity and has been used to treat depression, anxiety, and other mental health disorders, with impact similar to that observed with psychedelics.

I recall a doctor advising someone in my family who was dealing with depression, “Try and learn a new skill, it will help you decrease your obsession with your self (she meant the ego self of course). Engaging in new learning experiences and acquiring new skills can promote neuroplasticity and increase neural connectivity. For example, learning a new language, musical instrument, or engaging in complex cognitive tasks can lead to structural and functional changes in the brain.

Sleep is a therapy like no other. It plays a crucial role in brain plasticity and memory consolidation. During sleep, particularly during deep sleep and REM sleep, the brain reorganizes and strengthens neural connections, which can enhance cognitive function and emotional regulation.

There are certain dietary components and nutritional interventions that can support brain health and promote neuroplasticity. For example, omega-3 fatty acids, found in fish oil, have been associated with enhanced synaptic plasticity and cognitive function. Antioxidants and other nutrients can support neural health and connectivity. Enriching environments that provide sensory, cognitive, and social stimulation can lead to increased neuroplasticity and enhanced brain connectivity. This has been indicated in animal studies and is thought to apply to humans as well.

There is one more way you can experience psychedelic like effects, which I wouldn’t wish for anyone – near death experiences or NDEs. Let’s say a doctor says that you need to be tested for a possible life threatening illness. Think of the few days of dread and grief you feel and then the test comes out negative (for the illness) and therefore positive (for you!).

Such experiences definitely provide a radical new perspective to life don’t they? NDEs can have psychedelic-like effects due to the profound alterations in brain chemistry and function that occur during life-threatening situations. The similarities between these experiences can be attributed to overlapping mechanisms involving neurotransmitter activity, disruption of brain networks, and intense psychological and sensory experiences. Both types of experiences can lead to significant and lasting changes in individuals’ perceptions of life, death, and existence.

Ok, now on to the second question. Does your sense of self exist in the brain? Is all consciousness coming from the brain’s DMN network? Congratulations, you have asked a question that science and spirituality have been struggling with for centuries. Definitely deserves a blog at minimum. So that will be on next week.

Article written with inputs from ChatGPT. Recommendations are generic for information purposes and not intended to substitute medical advice.