Brain Derived Neurotrophic Factor
BDNF, or Brain Derived Neurotrophic Factor is a group of proteins responsible for the growth and development of nerve cells as well as neuroplasticity. Neuroplasticity is the brain’s capacity to change and adapt to life’s demand.
Stress and aging decreases the levels of BDNF. Lack of BDNF leads to impaired learning. Therefore, it is more difficult to learn new things as we age. It also affects neuroplasticity, making it harder for older people to adapt to novel situations compared to kids and teens. This is also related to the reason behind the likeliness of suffering Parkinson’s and/or Alzheimer’s disease once we enter late adulthood. A decrease in BDNF predisposes us to anxiety and depression.
High BDNF on the other hand, increases our resilience, and specifically, our resilience to stress.
Things that increase BDNF:
Aerobic exercise is particularly effective
High Intensity Interval Training may be more effective than intense continuous exercise
Regular and more frequent exercise leads to higher BDNF increases per session
Yoga (stretching is also great for emotional release and stress management)
Caffeine (good news to coffee lovers!)
High levels of antioxidants such as vitamin C, E, flavonoids. Get your daily dose in just one capsule here
Curcumin (active ingredient in turmeric). Order in a capsule here
Small amounts of green tea’s active ingredient EGCG may promote BDNF levels
Lithium, low dose, I recommend lithium orotate 5mg daily (please note this dose/formulation has nothing to do with mood stabilization)
Omega-3 essential fatty acid DHA
Plant based fats (think nuts, avocado)
Caloric restriction and intermittent fasting
SMALL amounts of HIGH quality red wine
Sunlight
Nurturing relationships (I wish I could prescribe these!)
Lowering stress levels
Cryotherapy
Certain antidepressants, such as SSRIs increase BDNF receptor expression. Their efficacy also depends on neurogenesis. It is not enough to take the pill. It is just as important to create a lifestyle with the above components.
You see there are so many things YOU can do for your brain health!
