BDNF is an acronym for Brain Derived Neurotrophic Factor, which corresponds to the nerve cell growth factor. It is one of the proteins responsible for the healthy development and protection of nerve cells in the developmental period and for the healthy survival of the same cells in adulthood. BDNF is also involved in the repair of damaged nerve cells. BDNF is essentially the ‘growth hormone’ of the brain and brain cells.
BDNF has effects on multiple cognitive processes such as: learning, acquiring new skills, memory formation and emotional regulation. Brain BDNF levels are low patients’ with degenerative diseases such as Alzheimer’s or Parkinson’s diseases. BDNF also has roles in the stress response, mood disorders and weight problems. Some researchers believe that BDNF is a natural antidepressant.
The good news is you can raise your BDNF levels with small life style changes:
1.Exercise: Animal studies show that even short-term exercise increases BDNF levels. Increasing exercise duration and frequency has greater effect. Less intense, daily exercise is much more beneficial than an intense workout done once a week. It has also been shown that BDNF elevation also reverses changes associated with age.
2.Avoid eating refined carbohydrates and saturated fats: When you go sugar free and low carb, BDNF levels in the brain start increasing in 2 months. Animals fed diets rich in refined carbohydrates and saturated fats have diminished learning capacities. Don’t eat refined carbohydrates, sugar and saturated fats in order to avoid degenerative diseases (Alzheimer’s disease, Parkinson’s disease) in the long run and for a healthy brain.
3.Eat fiber: Friendly bacteria in our intestines use undigested fiber and carbohydrates in foods as prebiotics and intestinal beneficial bacteria numbers grow. These bacteria contribute to the increase of brain BDNF levels both indirectly and through the intestines. The proportion of prebiotic fiber in root vegetables, like the onion family (onion, garlic, leek), asparagus and the pumpkin family is very high.
4.Fasting / intermittent very low calorie diet / ketogenic diet: Going low carb is essential for raising your BDNF levels. You get your calories from protein and fat on very low carb/ketogenic diets. Fasting helps the body to rest and repair itself. Besides fasting, another option is to intermittently eat 600 calories per day (once or twice in a month). Other options are skipping dinner, having dinner early or consuming very few calories at dinner. Yet another option is to have a late breakfast, so that the body can go hungry for at least 12 or ideally 16 hours.
5.Watch your Vitamin D: The sun is the most healthy and natural vitamin D source. BDNF levels are elevated during spring and summer in the northern hemisphere countries. Patients with depressive symptoms and early dementia should either increase their sun exposure or take vitamin D supplements.
6.Take fish oil supplements: The omega 3 fats (DHA, EPA) in fish oils were shown to increase BDNF levels.
7.Lose weight: Weight loss raises BDNF levels and reduces depressive symptoms in patients and improves cognitive test scores. Obese adults and children have low BDNF levels.
8.Socialize: Socially nurturing environments starting from childhood nurtures the brain. Animal studies have shown that BDNF levels in the hippocampus and hypothalamus regions of the brains are higher in mice that grow in adequate and nourishing social environments. These animals were found to be calmer and less depressed, and more successful in coping with the challenges they faced.
9.Sleep well: BDNF levels in patients with insomnia are low. Watch your sleep hygiene and sleep at least for 7 hours.
10.Meditation: Improves BDNF levels by increasing hippocampal brain cells and reducing stress.
11.Watch your magnesium : Magnesium deficiency has been shown to cause low BDNF levels in the brain by affecting the intestinal flora or other metabolic pathways; magnesium supplementation has been shown to increase BDNF levels.
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