BDNF: Learn how to increase the powerful protein that supports healthy brain cells

Brain-derived neurotrophic factor (BDNF) is a small but powerful protein that stimulates the production of new brain cells and strengthens existing ones. More specifically, releasing BDNF activates a series of genes that develop new brain cells and pathways. Sohaving high BDNF makes you learn faster, remember better, age more slowly, and rewire your brain quickly. In this article we are going to see how to stimulate BDNF to promote all this.

Until relatively recently, it was mistakenly believed that humans are born with a set number of brain cells and that you could never develop new ones. But in the early 1980s, researchers discovered and isolated a protein that was found to stimulate the growth of new brain cells: brain-derived neurotrophic factor or BDNF. But BDNF does much more than cause the growth of new brain cells.

Why might BDNF be low?

A low level of BDNF has been linked to a wide range of brain-related conditions, including anxiety disorders, depression, obsessive-compulsive disorder, eating disorders, schizophrenia, dementia, Huntington’s disease, Alzheimer’s disease, post-traumatic stress disorder, burnout syndrome, and suicidal behavior. What is not clear is whether BDNF is part of the cause of these disorders or is a consequence of them.

However, Evidence clearly indicates that BDNF levels are negatively affected by an unhealthy lifestyle. In this sense, research has found that a diet high in processed foods, especially those that combine high levels of sugar and fat, decreases BDNF.

Stress and BDNF are also closely related. Thus, one of the many ways in which stress affects the body is by damaging the level of BDNF. Research has found that the stress hormone cortisol stops the production of BDNF, resulting in the formation of fewer new brain cells.

No matter the stimulus that causes stress, they all reduce the production of BDNF. Chronic daily stress, occasional acute stress, chronic insomnia due to stress, and exhaustion experienced by high achievers lead to a decrease in BDNF.

Also, like many other things that change as we age, BDNF levels naturally decrease with age.

How to increase BDNF naturally

The only way to increase BDNF is through natural methods. This has been tried orally and with injections, but in neither of these cases does BDNF cross the brain’s protective blood-brain barrier.

For now, The best ways to increase BDNF involve improving lifestyle by making healthy changes to how often we play sports and the quality of our diet. There are also some foods and supplements that help increase BDNF levels. However, the best way to increase BDNF levels is physical exercise.

Physical exercise to increase BDNF

Increasing BDNF levels through exercise can make the brain more resistant to oxidative stress damage, injury and disease, just as and as research shows. The link between BDNF and exercise has been known for a long time, but researchers have recently discovered that exercise actually activates the gene that sends a signal to create more BDNF.

Additionally, in case of insomnia problems, research has found that Exercise may also offset some of the negative impact of sleep deprivation on BDNF levels.

All types of exercise are good for increasing BDNF, but some types are better than others. Harvard Medical School psychiatrist Dr. John Ratey, one of the world’s leading authorities on the connection between brain health and physical exercise, says: just 10 minutes of exercise has positive effects on the brain. Ratey believes that varying your exercise routine and performing explosive exercises helps you get the maximum cognitive benefit.

Other forms of exercise that have been found to increase BDNF include yoga, dance, resistance training, and high-impact running.

Activities to increase BDNF

In addition to exercising, there are other activities that increase BDNF. They are the following:

Spending time outdoors in the sun: Sun exposure increases BDNF, but taking a vitamin D supplement does not, research shows. What’s more, it is thought that people who suffer from the winter blues may have low BDNF.Listen to music: Research has found that listening to music affects the production of BDNF.Spend time in good company: Social relationships could improve brain health by increasing BDNF levels, research shows.

Increase BDNF by improving diet

It has been found that Mediterranean diet increases BDNF levels. In fact, when diets and meal plans are compared, the Mediterranean diet is almost always the best and is considered the healthiest way to eat.

However, To optimize BDNF it is important not to eat too much, even if you consume healthy foods: Calorie restriction has been shown to increase BDNF. Another diet that increases BDNF is the high-fat, low-carb ketogenic diet.

In any case, it is important to know that Diets rich in sugar and saturated fat decrease BDNFas research shows.

Furthermore, it is important to know that There are certain foods that increase BDNF. These foods have one thing in common: they are rich in compounds called flavonoids. Flavonoids occur naturally in plants and offer many benefits, both cognitive and health. Not only do they have a powerful antioxidant and anti-inflammatory action, but they also stimulate the production of BDNF.

Blueberries, chocolate, green tea, olive oil, spices, black pepper, and turmeric are just some of the foods whose flavonoids increase BDNF. On the other hand, it has been found that Prebiotic foods promote BDNF production. The most interesting prebiotic foods in this sense are: asparagus, bamboo shoots, bananas, barley, chocolate, leeks, garlic, jicama, lentils, mustard greens, onions and tomatoes.

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