As we go through life, we don’t give much thought to how our brains actually function. From daily mundane activities to difficult situations, everything we do is decided by our neurons. For decades, scientists have thought it impossible to form new neurons as an adult. This worldview even bleeds into our culture and has become almost common knowledge, spending our lives surrounded by sayings such as, “An old dog can’t learn new tricks.” However, modern neuroscience recently revealed the importance of new neurons in some regions of the brain and their effects on our memory and brain function. This breakthrough has the potential to show why our habits during our lifetime, including now as students, can make or break us in the long term.

Neurogenesis is the process of creating new neurons, which is especially important during the embryonic stage, when the embryo is forming an entirely new brain and other neural pathways from nothing. Neurogenesis occurs when stem cells develop into neural progenitor cells, which can differentiate into fully developed neurons in the brain’s network. Even though the rate of neurogenesis is fastest before birth, it still continues afterwards, especially in areas of the brain such as the dentate gyrus in the hippocampus (which is responsible for forming new memories), the amygdala (responsible for emotional processing), and the subventricular zone (responsible for creating new neurons as an adult). 

New neurons formed after birth integrate themselves into the brain, influencing the brain’s capabilities and conditions. For example, their impact on the amygdala is associated with improved mood control in animals, while a lower rate of neurogenesis is often linked with anxious or depressive behaviour. Neurogenesis has even more of an effect on the hippocampus, which reduces stress and improves memory. New neurons in the dentate gyrus of the hippocampus are more adaptable and better at inhibiting cortisol exposure. Cortisol is the hormone that activates the body’s stress response. The neurons curtail exposure by strengthening the feedback loop, returning the brain back to its normal, homeostatic state. The adaptability of the neurons is especially important when considering memory, as they weaken older connections to improve newer ones, prioritizing new information.

While adult neurogenesis plays an essential role in both memory and emotional regulation, the rate of it can vary based on many physical and emotional factors. Overall, corticosteroids (stress hormones) are the most common inhibitors of neurogenesis. On the other hand, adequate nutrition provides the support and fuel needed to create new neurons and strengthen their connectivity. Social interaction and exercise are also important factors to stimulate neurons and promote their survival. 

In the modern age of pharmaceuticals, medication can indirectly impact neurogenesis rates by suppressing cortisol exposure. Some drugs, such as antidepressants, work by increasing serotonin levels, which stimulate hippocampal neurogenesis. Other antidepressants often contain lithium to stabilize mood, but lithium also increases neurogenesis by inhibiting an enzyme called GSK-3ß that suppresses growth pathways. These medications just go to show how much control modern science has over our minds.

Unlike medication, which treats mental conditions, lifestyle changes are more preventative options to avoid the development of those diseases. There are many daily habits students can realistically take to naturally improve their short- and long-term mental health by supporting neurogenesis. The least time-consuming of the options is supporting your diet with nutrients such as Vitamin B-9, Vitamin B-12, Vitamin E, and Omega 3 fatty acids, which can most realistically be achieved by taking multivitamins daily or even adjusting your diet to include leafy greens, fish, and nuts if possible. Supplementing the diet with these vitamins are essential in regulating cortisol. Stress management is also an important factor, especially for students, and works by reducing corticosteroid levels. Even 10–20 minutes of meditation or exercise a day have been proven to reduce cortisol levels, in addition to regularly taking breaks during studying. Managing stress isn’t just about temporary relief; rather, it’s about building a foundation to improve memory and learning. 

Our brains aren’t stuck where they are; they continue to grow with us. New neurons affect us daily, especially because mental capability is a significant factor of the lives of all students. Our everyday lifestyle changes, such as stress management, sufficient sleep, and a balanced diet can promote neurogenesis and protect the brain before problems arise. The habits and self-care we start to build today are much more important than their short-term effects; they shape our cognitive abilities in the long run. By understanding and supporting neurogenesis, we have the potential to maintain an adaptable brain and improve our learning and emotions throughout life.