The Brain-derived neurotrophic factor (BDNF) is a protein found in the brain that increases the survival rate of neurons or nerve cells. High levels of this hormones help you learn faster, retain knowledge better, and age slower. When your brain cells are damaged or you are under stress, BDNF not only protects them but also help with growth.
Here is how you can boost the growth of these hormones naturally and protect your brain’s health.
Table of Contents
1. Meditation
Stress is a BDNF inhibitor and that’s why meditation can help greatly as it will help you lower stress levels. Meditation strengthens the areas of the brain that are linked to pain tolerance and perceived pain, memory, emotions, focus, mood, and meta-thinking.
2. Exercise
Exercise isn’t just good for your physical health, it can also boost your brain health by boosting BDNF levels to improve mood, memory, and learning. In fact, just 30 minutes of aerobic exercise can increase BDNF in the blood. Mild-intensity exercise can increase BDNF levels significantly and may even reverse cognitive decline. So, if you want to get things faster and increase your productivity, make sure you exercise regularly.
3. Polyphenols
Found in blueberries, blackberries, green tea, dark chocolate, coffee, broccoli, and spinach, polyphenols are basically a type of antioxidants that are not just good for your digestive system, but also for your brain health. Polyphenols boost the production of BDNF and safeguard you against stress.
4. Curcumin
This active compound that is found in turmeric can improve depression by boosting blood circulation to the brain and also increase the production of BDNF in the brain. This can improve cognitive functions as well as mood.
5. Exposure To Sunlight
The serum concentrations of BDNF increases in summer and spring and decreases in fall and winter. The serum BDNF levels are correlated with the number of hours spent in sunlight. Participants with low BDNF levels were also found to be vulnerable to depression. In short, BDNF levels are not just related to your cognitive functions, but also your mood. In fact, some medicines prescribed for depression have also been shown to boost BDNF levels.
6. Cutting Back On Sugar
Sugar can slow down the cognitive function and limit BDNF production. It is recommended that you swap sugar with natural alternatives such as honey. The withdrawal period might be difficult but it will be worth it in the long run. However, it usually takes nearly 2 months before BDNF levels change in response to dietary changes. Elimination of refined sugar can result in a notable change in the structure of your brain over time.
7. Omega-3 Fatty Acids
Omega-3 fatty acids deficiency is not uncommon and this can disrupt the normal electrical functioning of the brain. Omega-3 fatty acids can improve learning and memory, mood, and sleep. This is probably because of their ability to boost BDNF levels.
Consult a doctor if you have been experiencing memory difficulties and changes in thinking skills. You can find and book an appointment with a top Neurologist in Lahore, Karachi, and Islamabad through oladoc.com. You can also call our helpline at 042-3890-0939 for assistance to find the RIGHT Doctor for your health concerns.
