Dr. Lara Boyd is a Neuroscientist, Physical Therapist, Professor and award-winning scientist who directs the Brain Behaviour Lab at the University of British Columbia. Dr. Boyd is an expert in mapping how behaviors, environments and experiences affect brain health and learning and has shared some of her research in her TEDx talk with over 30 million views.
WHAT IS NEUROPLASTICITY, AND HOW DOES IT RELATE TO OUR LEARNING ABILITIES?
Neuroplasticity is the process of changing our brains, which occurs in various ways. Learning something new, for instance, creates memories, altering our brain’s chemistry, structure, and function. These changes unfold at different stages of learning. Swift changes in brain chemistry support short-term memory, lasting only a few minutes to hours. To make lasting, robust memories, structural changes are necessary. The degree of change, both chemically and structurally, impacts memory durability. Learning results in efficient brain function, where less activity is needed to access information. These multilayered neuroplastic changes collectively enable us to learn and retain knowledge effectively.
HOW CAN WE INFLUENCE SHORT-TERM CHEMISTRY AND BUILD A STRONG FOUNDATION FOR LONG-TERM STRUCTURE?
Enhancing our brain’s learning capacity is a multifaceted endeavor that hinges on our behaviors rather than any mythical “learning pill.” Behavioral choices play a pivotal role in shaping brain plasticity, the foundation of learning. It’s crucial to acknowledge that we can cultivate both positive and negative behaviors. For instance, chronic pain can instigate negative neuroplasticity, where the brain misinterprets or over interprets pain signals.. Similarly, addiction can rewire the brain, fostering dependency. On a brighter note, exercise emerges as a potent tool for bolstering brain plasticity. Physical activity, whether it’s walking, running, or weightlifting, prompts the release of growth factors that render the brain more adaptable. This heightened adaptability translates into enhanced learning and memory. Sleep also assumes a pivotal role. During slumber, our brains undergo structural changes vital for long-term memory consolidation. Depriving ourselves of sleep impedes this crucial process.
HOW DOES NEUROPLASTICITY HELP US WITH ‘UNLEARNING,’ SUCH AS WHEN WE HAVE BAD HABITS THAT PERHAPS DON’T SERVE US?
Learning and changing habits involves practice, repetition, and adapting to the right level of difficulty. Each person’s journey is unique. To effectively change a habit, practice should be challenging but not overwhelming; we call this the “Goldilocks zone.” If it’s too easy, your brain won’t adapt; if it’s too hard, you’ll become discouraged. Expert guidance helps find this sweet spot. Changing your brain takes time and persistence. You’re altering brain chemistry and structure, so consistent practice, sleep for memory consolidation, and repetition are essential. It’s a process, but with patience and effort, behavioral change is achievable.
HOW DOES NEUROPLASTICITY RELATE TO STRESS, MEMORY, AND HABIT FORMATION, AND HOW DOES IT VARY AMONG INDIVIDUALS IN TERMS OF LEARNING AND UNLEARNING HABITS?
Stress and brain plasticity often find themselves in competition. To explain the chemistry of stress, we’ll focus on cortisol, a stress hormone. Cortisol is released in our bodies naturally, peaking in the morning to wake us up and gradually declining throughout the day, allowing us to sleep at night. However, persistent stress, like that caused by a demanding job, illness, or a global pandemic, can wreak havoc. Elevated cortisol levels lead to negative metabolic changes, anxiety, depression, and a detrimental impact on learning. When cortisol is high, it interferes with the release of crucial growth factors, like brain-derived neurotrophic factor (BDNF), necessary for brain plasticity and learning. Managing stress becomes essential to maintain cognitive function and overall well-being.
WHAT SPECIFIC METHODS AND TECHNOLOGIES DO YOU EMPLOY IN YOUR RESEARCH TO ANALYZE THE IMPACT OF VARIOUS ACTIVITIES ON BRAIN CHEMISTRY, STRUCTURE, AND FUNCTION?
In my work, I use MRI technology to observe real-time changes in brain chemistry, structure, and function as individuals engage in various activities. We conduct MRI scans while subjects perform tasks and then study the brain’s state. Afterward, we have them practice and learn new skills, followed by another brain scan. Our primary interest is in how these practices can accelerate learning. For instance, intense exercise, even just nine minutes of high-intensity intervals, seems to trigger significant bursts of growth factors in the brain, enhancing subsequent learning. We also explore error augmentation techniques, such as using robots to disrupt movements, which can aid learning. Additionally, we investigate non-invasive brain stimulation to modulate brain activity and its impact on learning. This research allows us to both facilitate and disrupt learning, offering valuable insights into the brain’s functioning.
DO YOU HAVE ANY ADVICE ON USING TECHNIQUES TO ENHANCE WORK PERFORMANCE, BREAK BAD HABITS, AND REDUCE CHRONIC STRESS?
Sleep and exercise play crucial roles in learning and productivity. Lack of sleep can hinder your ability to learn effectively. Most adults need 7-8 hours of sleep, and while it may seem like a waste of time, it’s essential for cognitive function. Exercise is also key; it reduces cortisol levels and clears the mind. Even a simple activity like walking can significantly improve memory, especially episodic memory related to stories or context.
Mindfulness and intentionality are vital for brain health and learning. Taking short mindfulness breaks during the day can improve focus, reduce stress, and enhance interactions with peers. It’s not just about feeling calmer; it can also lead to better math scores in children. Mindfulness can be practiced through apps, guided sessions, or activities like yoga.
HOW DO YOU NAVIGATE THE CHALLENGES POSED BY THE UNIQUE AND DIVERSE NATURE OF INDIVIDUALS IN YOUR RESEARCH, PARTICULARLY WHEN DESIGNING STRATEGIES FOR LEARNING AND BEHAVIOR MODIFICATION?
In the field of research, one aspect that both excites and challenges us is the incredible uniqueness of individuals, particularly adults. Our brains are as distinct as our physical appearances, shaped by the sum of our life experiences. This individuality profoundly influences how we learn, respond to various stimuli, and interact with those around us.
Acknowledging this diversity is essential. What may be effective for one person may not work for another; dosages, durations, and strategies must be tailored to each individual’s needs. There is no universal solution. This variability is evident in my research, where we observe distinct trajectories of change among individuals. The adaptability and flexibility to accommodate these differences are crucial. We must avoid the one-size-fits-all approach and remain open to adjusting strategies based on individual responses. This approach yields more significant positive outcomes in addressing the behaviors we’ve discussed today.
WHAT’S THE DISTINCTION BETWEEN LETTING OUR MINDS WANDER AND PRACTICING A BRIEF MINDFULNESS EXERCISE, AND WHY IS ALLOWING OUR MINDS WANDER VALUABLE?
In research on brain activity during rest, we use MRI scans to observe the brain’s default mode network. Contrary to the belief that the brain quiets down at rest, it’s actually quite active. This default mode network seems to be a state of rest and rejuvenation for the brain, associated with moments of creativity and insight. These “drifting off” moments, where our minds wander, can be healthy and may indicate the brain’s need for a break. However, in our modern world, we often distract ourselves with devices when we should allow our brains to naturally enter this state for improved mental health.
HOW DOES A SCHEDULE PACKED WITH CONSECUTIVE MEETINGS AFFECT PRODUCTIVITY, AND WHAT STRATEGIES CAN BE EMPLOYED TO MITIGATE ITS IMPACT?
Excessive Zoom meetings negatively impact productivity. I recently had a day with back-to-back Zoom sessions from 9 am to 7:30 pm. The last few hours were unproductive due to exhaustion. It’s crucial to avoid such situations when possible. Prolonged screen time raises cortisol levels and decreases focus. Scheduled breaks are essential. Breaks can involve short walks or exercise, enhancing mental well-being and concentration. Outdoor meetings are beneficial, connecting with nature and boosting brain health. Balancing productivity and well-being is vital when scheduling meetings and encouraging others to incorporate breaks and physical activity.
COULD YOU SHARE A STRESSFUL PERIOD IN YOUR LIFE AND THE COPING METHOD THAT HELPED YOU THROUGH IT?
The initial lockdown a few years ago was quite stressful, especially with teenagers in the house. I empathize with them as it couldn’t have been easy for 14-year-olds. Additionally, our house isn’t very spacious, so I sought solace in exercise. Running has always been my go-to. When faced with work deadlines or problem-solving challenges, a run often clears my mind. It doesn’t always result in immediate solutions, but it gradually eases stress and helps me think more clearly. Ideas tend to surface unexpectedly later. This pattern has been a constant in my life, helping me cope with stress during my thesis writing and particularly during the COVID-19 pandemic. Regular exercise remains my reliable stress-reliever.