Brain-derived neurotrophic factor (BDNF) is a small but powerful protein that stimulates the production of new brain cells and strengthens existing ones; specifically, by releasing BDNF, several genes are activated that develop new cells and brain pathways. The high BDNF index allows us to learn faster, remember better, age more slowly and promote a faster connection with the brain. In this article we will see how to increase the BDNF to promote all of this.
Until some time ago, humans were mistakenly believed to be born with several brain cells and that we could never develop new ones. In the early 1980s, researchers discovered and isolated a protein that stimulated the growth of new brain cells: the brain. -derived neurotrophic factor, or BDNF, however, does much more than that.
- BDNF also takes care of the health of existing brain cells through a number of mechanisms: it increases brain plasticity.
- Suppresses inflammation.
- Acts as a natural antidepressant.
- Mitigates the negative effects of stress on the brain and protects it from neurodegenerative diseases.
- It has been shown to even control the lifespan of the brain.
Low BDNF levels are related to a wide range of brain diseases, including anxiety disorders, depression, obsessive-compulsive disorder, eating disorders, schizophrenia, dementia, Huntington’s disease, Alzheimer’s disease, post-traumatic stress disorder, exhaustion syndrome, and suicidal behavior. What is unclear is whether BDNF is one of the causes of these disorders or whether it is a simple consequence of them.
Evidence indicates that BDNF levels are negatively affected by an unhealthy lifestyle. In this regard, research has shown that a diet rich in processed foods, especially those containing high levels of sugar and fats, reduces BDNF.
Stress and BDNF are also closely related, so one of the many ways stress attacks the body is by altering the level of BDNF. Research has shown that cortisol, the stress hormone, stops the production of BDNF, which reduces the formation of BDNF. new brain cells.
No matter what type of stimulus causes stress, they all reduce BDNF production. Chronic daily stress, occasional acute stress, chronic stress insomnia and mental exhaustion lead to a decrease in BDNF.
In addition, with many other things that change with age, BDNF levels naturally decrease with age.
The only way to increase BDNF is through natural methods. It was attempted orally and also by injections, but in none of these cases the bdNF was able to cross the protective blood brain barrier.
Today, the best ways to increase BDNF are by improving your lifestyle by making healthy changes in how often we do sport and the quality of our diet, there are also foods and supplements that help increase BDNF levels, however, the best way to do this is through physical exercise.
Increasing BDNF levels through exercise can make the brain more resistant to oxidative stress damage, injuries and illnesses, as evidenced by scientific evidence.
The link between BDNF and exercise has long been known, but researchers have recently discovered that active physical activity actually sends a signal to create more BDNNs.
In addition, in the case of insomnia problems, research has shown that exercise can also compensate for some of the negative impact of lack of sleep on BDNF levels.
All types of exercises are good for increasing BDNF, but some are better than others. John Ratey, a psychiatrist at Harvard Medical School, one of the world’s leading authorities on the relationship between brain health and exercise, says that just 10 minutes of exercise are already having positive effects on the brain. and doing strength exercises helps achieve the maximum cognitive benefit.
Other forms of exercise that are indicated to increase BDNF include yoga, dance, endurance training and high-impact racing.
In addition to exercise, there are other activities that can increase BDNF.
The Mediterranean diet has been found to increase BDNF levels, in fact, when comparing existing diets, the Mediterranean diet is almost always the best and is also considered the healthiest way to eat.
However, to optimize BDNF, it is important not to overeat, even if the food is healthy: caloric restriction has been shown to increase BDNF. Another diet that increases BDNF is the ketogenic diet, which contains high levels of fat and low carbohydrates.
In any case, it is important to know that diets high in sugars and saturated fats decrease BDNF, as studies have shown.
In addition, it is important to know that there are certain foods that increase BDNF, these foods have one thing in common: they are rich in components called flavonoids, flavonoids are naturally produced by plants and have many health benefits, not only have a powerful antioxidant and anti-inflammatory action, but also stimulate the production of BDNF.
Blueberries, chocolate, green tea, olive oil, spices, black pepper and turmeric are some of the foods whose flavonoids increase BDNF; on the other hand, prebiotic foods are known to favor the production of BDNF. The most interesting prebiotic foods in this are considered asparagus, bamboo shoots, bananas, barley, chocolate, leeks, garlic, lentils, mustard leaves, onions and tomatoes.