It doesn’t matter what we learn – a new skill, a language, a technological tool, or chess – we deeply affect the wiring of our brains. Research shows that the brain is remarkably flexible and can be nurtured even in adulthood. Although it is known that a language, for example, is more easily learned at very young ages, science teaches us that even at older ages it is possible to make fundamental changes to the structure of the brain. Let’s find out what all that has to do with the myelin sheath.
A process called myelination occurs when the brain repeats and performs a specific action over time. It activates those areas of the brain that are involved in executing it. This helps the brain learn to perform the action more quickly and smoothly.
An electrical cable’s insulation
Similar to insulation around electric cables, myelin is a substance that serves as an insulator around nerve cells and their extensions, facilitating neural activity. Humans evolved as a result of myelin, which appears to have contributed to the development of a complex central nervous system for our ancestors. It is an essential component of cognitive function.
An uninsulated cable will electrify anything that comes into contact with it, whereas an insulated cable will conduct electricity in the direction in which it should flow. Our brain’s wiring is also a network of electrical cables that connect different parts of the brain.
Imagine lifting a switch to turn on a light in a room and instead triggering something else. In this context, proper wiring is extremely important.
Myelin is responsible for facilitating faster, smoother, and more powerful transmission of electrical messages between neurons.
Age and practice play their part
It is natural for myelin to decrease with age. This happens mainly due to a decrease in the function of the neurons that produce myelin, the oligodendrocytes. The oligodendrocytes are among the most vulnerable nervous system cells. High sugar, lack of sleep, alcohol, nutritional deficiencies, hormonal imbalances, and poor sleep are factors that can interfere with the normal production of myelin.
By creating favorable conditions for myelin production, we can preserve it throughout our lives.
Children are constantly engaged in cognitive activity that produces a lot of myelin, especially in their early years. As we age, we can still produce myelin, but the process is slower and harder.
Cognitive function and myelin
The association between myelin and cognitive performance is difficult to prove. However, improving electrical communication in the brain can be assumed to improve cognition. A 2005 study found that there was a significant relationship between the number of training hours of professional pianists in their childhood and adolescence, and the density of white matter in their brains. This is in relation to normal people – in areas related to finger motility, sensory processing centers, and other brain regions.
The relationship between myelin and cognitive function can also be seen in a negative way. Myelin deficiency is associated with degenerative neurological diseases like multiple sclerosis. In these diseases, sensory perception, motor function, speech, and others are impaired.
We have seen how the duration or repetition of practice plays a significant role in generating myelin sheaths. But it turns out that it is equally critical to consider the quality of practice. Our cognitive ability will also be regularly weakened if we keep practicing without improving our practice and learning from mistakes. Consequently, not only is it essential for us to practice frequently, but we also need to make sure we receive quality feedback. This will enable us to improve from time to time and to achieve better results.
According to a 2019 Scientific American article, we have found more evidence that myelin plays a very important role in our ability to learn. This is for memory, motor control, and other functions.
Is there a way to promote the production of myelin?
We now understand the importance of myelin to learning and cognitive development. This is the time to explore what lifestyle and dietary changes can be made. These changes are aimed to promote myelin production and cognitive function.
Melatonin and sleep
It has been shown that sleep increases the production of oligodendrocytes, as well as the healing of the myelin sheath. In order to maintain a high level of cognitive function, most people need at least seven hours of sleep, at least most of the week. In order to promote the formation of myelin sheath, researchers discovered that deep sleep (REM) increases the production of Myelin-promoting cells. Melatonin levels (the sleep hormone) were also found to have a direct correlation with myelination processes.
Thyroid gland
According to research, a lack of thyroid hormones and iodine can damage the myelination process, whereas studies show that those hormones support this process. Consequently, supporting the thyroid gland helps improve cognitive function. Hypothyroidism is almost always associated with impaired memory and concentration in people. A supportive herbal or medicinal treatment may be recommended if there is an imbalance in the gland. It is recommended to consume a sufficient amount of iodine in the diet if the gland is balanced. Saltwater algae are a natural source of iodine.
Minerals and vitamins
C vitamin
The production of myelin sheath requires vitamin C, which can be found in red peppers, citrus fruits, green leafy vegetables, and berries, as well as supplements (liposomal vitamin C is recommended by naturopaths).
Iron
The mineral iron plays a vital role in the production of energy in cells, as well as the transport of oxygen within the body. A study found that low iron levels decreased the myelin-production process, while adequate iron levels increased it. Although eating iron is recommended, there may be an essential lack of iron, especially in women (due to bleeding on a monthly basis). It may be necessary to supplement iron in such cases.
D vitamin
It has been shown that vitamin D plays a significant role in producing myelin in several studies. A study found that vitamin D receptors accelerate the process of myelin production. Since a large portion of the population lacks vitamin D, a blood test can be done to determine if you are deficient. Vitamin D is best obtained through moderate exposure to the sun, without sunscreen. However, sometimes supplements are recommended.
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Acquiring a new skill
Studying a language or playing a musical instrument, for example, encourages the production of myelin sheath in the areas of the brain that are activated by these activities. In fact, there is a direct correlation between the hours spent training and the amount of myelin produced.
Herbal medicine
As part of natural treatment for conditions of decreased nervous system function, several medicinal plants have been found to have an affinity for myelin.
Centella asiatica restores and creates myelin sheaths.
Myelin levels have been shown to be increased by the Ashwagandha plant, or Withania somnifera, and in particular an active substance called Withanoside IV.
The plant Ginkgo biloba is well known for strengthening cognitive function. Myelin sheath production is positively influenced by its effects on the nervous system.
In summary
This article emphasizes that our cognitive ability can be greatly influenced by our practice, diet, and lifestyle. It is not a divine command, but a consequence of our habits, diet, and lifestyle. Our brain is more flexible than most of us realize. We can train it to produce positive biological changes that will improve our memory, learning abilities, concentration, sensory perception, and mood.
Myelin plays a critical role in cognitive function. It naturally diminishes with age, but it can be positively influenced. Don’t wait for brain function to decline before investing in one of the most important organs we have – you can begin right now.
