Your brain is what makes you who you are. The last thing you want to do is neglect it.
Watching my parents age has been a bit of a wake-up call for me. They’re struggling to cope with their aging bodies, but that’s not what worries me.
I’m really scared of losing my mind.
Researchers have discovered a lot of things I can do to prevent that from happening. I don’t know about you, but I think it’s worth a try.
Brain-Derived Neurotrophic Factor (BDNF) is a protein that plays a key role in a healthy brain.
BDNF comes from the Greek neuro for “nerve” and trophis “pertaining to food, nourishment, or growth.”
Why is BDNF important to our brain?
Neuroplasticity is the brain’s ability to reorganize itself. It means your brain can change and get better at things. It’s a key factor in brain plasticity.
Flexible brains are adaptable brains
Imagine your brain is like a big, friendly sponge. When you learn something new or practice a skill, it’s like adding water to the sponge. The sponge can grow and change its shape. That’s what your brain does when you learn and practice. It makes new neural connections, like paths, for information to travel along.
BDNF helps your neurons survive
Neurons are like little workers in your brain that help you think, feel, and do everything you do. They’re the basic building blocks in your brain. BDNF has a role in taking care of them so they survive longer.
BDNF plays a big role in how we learn and remember things.
Memories are like special pictures stored in your brain’s library, and neurons are the librarians that help you find and watch those memories whenever you want. Because BDNF takes care of neurons and helps them make neural connections, it’s easier to retrieve memories.
The amount of BDNF in our brains varies among different people, both healthy and those with brain-related issues. When BDNF levels change, it affects how well our memory works and can contribute to conditions like aging-related memory problems or mental health disorders.
BDNF is linked to mood regulation.
Low levels of BDNF have been associated with conditions like depression and anxiety.
Neurons communicate using electrical signals and chemicals called neurotransmitters. The messages they send can influence how you feel and change your mood. It’s a bit like a switch that can turn your mood from happy to sad or vice versa, depending on what’s happening in your life and how your brain processes it.
“This is your brain on BDNF”
Some antidepressant medications work by increasing BDNF levels, which can help improve mood and emotional well-being.
What boosts BDNF in your brain?
There are many ways you can support your brain. Simple things like increasing your exercise or eating certain supplements can boost BDNF levels in both healthy and sick individuals.
Exercise
When you work up a sweat, your body pumps more blood to your brain, delivering essential nutrients and oxygen. Exercise is like a magic elixir for your brain cells.
Sleep
Most people don’t get enough sleep these days. A good night’s sleep is when your brain detoxifies, repairs itself, and organizes all the information you’ve gathered throughout the day. Sleeping is like hitting the ‘save’ button on your brain.
If you’re consistently sleep-deprived, it’s like running a marathon without training. Your brain gets tired and worn out.
Diet
Believe it or not, your food choices significantly impact your brain health. Think of it like fueling a high-performance car with the right gas. You want the good stuff.
Colorful fruits and veggies are the stars of the show. They’re packed with antioxidants that can help protect your brain from oxidative stress. That stress breaks down cell tissue and causes DNA damage and inflammation.
Berries are like little superheroes in this story. They’re great antioxidants. You need lots of prebiotic fiber to promote a healthy gut. Whole grains provide a steady supply of energy, keeping your mind sharp throughout the day. Healthy fats, like those found in avocados, nuts, and fatty fish like salmon can help your brain.
Curcumin (Tumeric) boosts levels of Brain-Derived Neurotrophic Factor (BDNF), a type of growth hormone that functions in the brain.
Resveratrol has been found to interfere with the formation of beta-amyloid plaques, which are linked to Alzheimer’s. It also protects the neurons against oxidative stress and reduces inflammation in the brain.
Lifestyle
Things like stress, sunlight, and connecting with others are all factors that can help or hinder your BDNF levels. Practicing mindfulness every day is helpful.
Consider trying cognitive-enhancing drugs or supplements to increase BDNF levels.
- Bacopa monnieri
- L-theanine
- Lion’s Mane mushroom
- Rhodiola rosea
- Magnesium
- Vitamin B Complex
BDNF is crucial for overall brain health. It supports the growth and maintenance of brain cells and is involved in repairing and protecting them from damage, which is important for combating the effects of aging and neurodegenerative diseases.
If you make these changes to your lifestyle and add them to your daily routine, they will help increase BDNF levels. That will keep your brain healthy and sharp for years.
Sources:
Frontiers, CenterSpringMD, National Library of Meds
Curcumin Boost Study, Resveratrol Study