As a therapist, I often discuss the importance of mental health and the various factors that contribute to it. One of the lesser-known but crucial elements in maintaining and improving our cognitive and emotional well-being is something called Brain-Derived Neurotrophic Factor, or BDNF. In this post, I’ll break down what BDNF is, why it’s important, and how you can boost its levels to support your brain’s health.
What is BDNF?
Brain-Derived Neurotrophic Factor (BDNF) is a type of protein found in the brain and nervous system that plays a critical role in neuroplasticity. Neuroplasticity is the brain’s ability to reorganize itself by forming new neural connections. This process is essential for learning, memory, and overall cognitive function.
Think of BDNF as a kind of fertilizer for your brain’s neurons. It helps them grow, connect, and communicate more effectively. High levels of BDNF are associated with improved cognitive function, mood regulation, and protection against neurodegenerative diseases.
Why is BDNF Important?
Supports Learning and Memory: BDNF enhances the growth of new neurons and the connections between them. This is vital for learning new things and retaining information. For example, when you learn a new skill or study for an exam, BDNF helps strengthen the neural pathways that make this possible.
Improves Mood: Research shows that BDNF levels are often lower in individuals with depression and anxiety. By increasing BDNF, it’s possible to improve mood and potentially reduce the symptoms of these conditions. This is why activities that boost BDNF are often recommended as part of a treatment plan for depression.
Protects Against Cognitive Decline: As we age, our brain naturally loses some of its plasticity, making learning new things and remembering old ones more difficult. Higher levels of BDNF can slow down this process, helping to maintain cognitive function later in life.
How to Boost BDNF Levels
The good news is that there are several ways you can naturally increase your BDNF levels:
Exercise: Physical activity is one of the most effective ways to boost BDNF. Aerobic exercises like running, swimming, or even brisk walking have been shown to significantly increase BDNF levels.
Intellectual Stimulation: Engaging in activities that challenge your brain, such as reading, puzzles, or learning a new language, can stimulate the production of BDNF.
Healthy Diet: Certain foods have been linked to higher BDNF levels. These include omega-3 fatty acids (found in fish like salmon), blueberries, turmeric, and even moderate amounts of dark chocolate.
Adequate Sleep: Poor sleep can decrease BDNF levels, while good sleep hygiene can help maintain them. Prioritizing sleep is crucial for overall brain health.
Mindfulness and Meditation: Stress can lower BDNF, so practices that reduce stress, like mindfulness and meditation, can help maintain or increase BDNF levels.
Understanding and boosting BDNF is a powerful tool in maintaining and improving your brain’s health. By incorporating regular exercise, a healthy diet, intellectual challenges, and stress management into your routine, you can help keep your brain resilient and sharp. If you’re interested in learning more about how to support your mental health, visit our services tab to read more about our services and resources.💜
References
- Lu, B., & Martinowich, K. (2008). Cell biology of BDNF and its relevance to schizophrenia. Annual Review of Neuroscience, 31, 133-158.
- Autry, A. E., & Monteggia, L. M. (2012). Brain-derived neurotrophic factor and neuropsychiatric disorders. Pharmacological Reviews, 64(2), 238-258.
- Bekinschtein, P., Oomen, C. A., Saksida, L. M., & Bussey, T. J. (2011). Effects of environmental enrichment and voluntary exercise on cognitive recovery after stroke. Frontiers in Behavioral Neuroscience, 5, 75.
- Martinowich, K., Manji, H., & Lu, B. (2007). New insights into BDNF function in depression and anxiety. Nature Neuroscience, 10(9), 1089-1093.
- Erickson, K. I., Voss, M. W., Prakash, R. S., et al. (2011). Exercise training increases size of hippocampus and improves memory. Proceedings of the National Academy of Sciences, 108(7), 3017-3022.
- Cotman, C. W., & Berchtold, N. C. (2002). Exercise: a behavioral intervention to enhance brain health and plasticity. Trends in Neurosciences, 25(6), 295-301.
- Barros, D. M., Amaral, O. B., Izquierdo, I., et al. (2004). Behavioral, neurochemical and electrophysiological studies on the involvement of BDNF in hippocampal synaptic plasticity and memory. Brazilian Journal of Medical and Biological Research, 37(4), 569-578.
- Gomez-Pinilla, F. (2008). Brain foods: the effects of nutrients on brain function. Nature Reviews Neuroscience, 9(7), 568-578.
- Xie, L., Kang, H., Xu, Q., et al. (2013). Sleep drives metabolite clearance from the adult brain. Science, 342(6156), 373-377.
- Davidson, R. J., & McEwen, B. S. (2012). Social influences on neuroplasticity: Stress and interventions to promote well-being. Nature Neuroscience, 15(5), 689-695.
