If you follow the science of brain health and longevity, you’ve probably heard of a compound called BDNF, or brain-derived neurotrophic factor.
This type of protein is primarily produced in the brain and plays a vital role in neural plasticity essential for learning and memory. BDNF helps maintain and develop new neural synapses – it’s like fertilizer for the brain – which has a neuroprotective effect.
Neurodegenerative diseases such as Parkinson’s disease, Multiple Sclerosis and Huntington’s disease are associated with lower levels of BDNF. The same is true for certain neuropsychiatric disorders such as depression.
BDNF plays a role in gene expression and also has certain impacts on the rest of the body, such as regulating glucose and energy metabolism.
If you ask me, the BDNF seems very important for our quality of life and maintaining a healthy brain as we age. So today, I’m going to share my top three tips for naturally increasing BDNF production that you can practice every day:
Diet
Are you surprised I’m listing this one first? Food impacts everything, including the BDNF. Consuming antioxidant-rich plant foods, such as flavonoids in leafy greens, apples, onions, and berries and polyphenols in cocoa, coffee, green tea, blueberries, and olive oil (among many others), is associated with a significant increase in BDNF and better cognitive function ability. Omega-3 fatty acids from fish oil, a medicinal mushroom or Lion’s Mane, MOOD probiotics and a low carbohydrate diet have also been associated with beneficial increases in BDNF. A diet high in sugar and carbohydrates creates stress and inflammation and dampens the production of BDNF. Besides what you eat, when you eat also plays a role in the production of BDNF. Intermittent fasting is another way to increase it.
Exercise
Staying strong and flexible as we age is important for many reasons, BDNF support being one of them. Different types of aerobic movements, especially at moderate intensity, are associated with significant post-workout bumps in the BDNF. The catch is that the boost is short-lived, making a regular, sustained exercise routine much more impactful than a heavy workout occasionally. You can make it fun and choose any activity you enjoy that gets your heart rate up, from a brisk walk or jog to tennis or swimming.
Meditation and mental training
For a longer lasting BDNF boost, meditation and mental training are quite powerful. One study found that participants in a three-month yoga and meditation retreat had three times the levels of BDNF compared to baseline. They also experienced a 60% decrease in depression and anxiety scores. Challenging our mental capacity and learning new things is another great way to improve BDNF, which comes with better long-term processing, memory, and cognitive function. The meditation of the Little Buddha or RespiRelax, are free and easy.
Much of our brain function is in our hands. The best part about all of these actions is that they provide many benefits beyond the production of BDNFs that are sure to improve your cognitive function and overall health in the process. It’s never too late to change your mind!
Article published by Dr Mark Hyman
In this all-new book by Dr. Mark Hyman he discusses how food is the nexus of our world crises, from rapidly declining public health to social inequality, environmental degradation, and so much more.
My recommendations for naturally increasing BDNF production are:
OmegAvail Smoothie Mango Peach
Wishing you health and happiness
