Brain Derived Neurotrophic Factor (BDNF)
What is BDNF?
The Brain-Derived Neurotrophic Factor (BDNF) gene encodes a protein found in the brain and spinal cord called BDNF. This protein keeps the billions of brain cells (neurons) between your ears strong and thriving. BDNF promotes survival and protection of nerve cells, works directly at the nerve synapse where nerve cells talk to one another, and promotes changes to connections our brains can make, keeping us alert and our memory sharp.
BDNF helps your brain create new cells in the hippocampus, strengthens synaptic (never-to-nerve) connections, keeps neurons strong, and boosts your memory and learning. Other benefits include:
Lowering Depression: Rather than shutting down, your neural pathways become more flexible, which could explain why higher levels of BDNF are associated with alleviating depressive symptoms.
Better Sleep: BDNF can increase your “slow” brain waves during your deepest sleep cycle, which can help you get a more restful night’s sleep.
Protection Against Neurodegenerative Disease: Research indicates that high BDNF may lower your risk of developing neurodegenerative disorders such as Alzheimer’s and Parkinson’s.
Increase in Brain Plasticity: BDNF can protect brain cells that have been damaged, rebuild synaptic connections, and help form new neural pathways.
Promotes Weight Loss: Lower levels of BDNF may be associated with weight gain. On the other hand, higher levels of BDNF can help promote weight loss.
How Do I Increase BDNF?
Exercise: When we partake in endurance exercises, a protein called FNDC5 is released into our systems. This increases BDNF by 200-300 percent. The best exercises to promote BDNF are moderately intense cardio; like running, swimming, cycling, fast-paced yoga, or a sport. If it gets your heart going, your BDNF levels will start to increase!
Quality Sleep: When you enter into deeper stages of sleep, you release BDNF. Talk with your therapist and medication provider about sleep hygiene and treatment options.
Practicing Meditation: Stress is like BDNF’s kryptonite. This means we need to practice ways to keep our stress under control. Meditation is proven to increase BDNF, strengthening areas of the brain that are associated with body awareness, meta-thinking, emotional control, pain tolerance, memory, attention, and happiness. A good start is to meditate for 5 minutes each morning, ensuring you take a moment to quiet your mind and focus within.
Polyphenols: Antioxidants stimulate BDNF and help your brain fight against stress. Polyphenol can be found in coffee, green tea, berries, dark chocolate, colorful veggies, and more.
Breathing Exercises: Holding your breath briefly can trigger BDNF releases. Practicing some simple breathing exercises can help increase your BDNF releases. Breathe in for 6, hold for 7, breathe out for 8.
Sun Exposure: Feeling the sun on your skin is a great way to increase BDNF. Spending time in the sunshine also improves mood levels, increases the production of vitamin D, and surprisingly enough, it can actually decrease your risk of skin cancer (as long as you wear sunscreen!). It’s suggested that we all receive about 15 minutes of direct sunlight each day.
What Should I Avoid?
There are certain things that block the release of BDNF that you should avoid, including:
Social Isolation: We know this one is tough, seeing as we all are practicing social distancing. But you can still maintain a healthy social life at a distance. Have a virtual coffee date or play a game together online! When we miss out on meaningful stimulation, our BDNF levels decrease. Interacting with others keeps your brain fresh and improves your mood.
High Stress Level: Enduring high levels of stress can be one of the worst things for your health overall. Stress blocks BDNF, which is why it’s so important to keep your stress levels under control. Prioritize sleep and calm your mind daily with mindfulness and exercise. Know when to say no, and make sure you make time to breathe each day (don’t forget to breathe).
Sugar Intake: Processed sugar (especially fructose), is associated with cognitive decline, and can seriously curb the production of BDNF. We are not telling you to cut all sweets cold turkey, but rather, swapping out processed sugars for natural sweeteners (like honey!). Overall, be mindful of your sugar intake, and make sure your diet mostly consists of nutrient dense foods.
Looking For More Guidance?
At Modyfi, physical and emotional wellness go hand-in-hand. That is why we are now offering health coaching on our platform! If you are looking for more guidance in your health journey, whether it’s physically, emotional, or behavioral, book your first virtual visit with us today.
