In the UK, over 850 000 people have dementia. An Alzheimer’s disease or neurodegenerative disease diagnosis can be devastating for both the individual and loved ones. Yet, BDNF has been making waves in the health world. In particular, it’s being talked about in relation to its potential ability to slow cognitive decline.
So, what is BDNF? And how can you improve your BDNF levels?
What is BDNF?
BDNF (Brain-Derived Neurotrophic Factor) is a protein that is essential for neural development and cognitive function. It’s involved in neural changes associated with memory and learning. As many of us know, increasing age is often linked to a decline in memory. In fact, aging is also related to a decline in BDNF.
Yet, having adequate BDNF levels is associated with a reduced risk of Alzheimer’s and Parkinson’s disease. And luckily, there are ways we can improve the amount of BDNF in the brain.
How to Improve Your BDNF Levels
Improving BDNF levels comes down to doing the things that enhance our entire health and wellness. So, here are the top five ways to enhance your BDNF levels for better brain health.
1. Exercise
Even just 10-15 minutes of exercise has the power to increase BDNF levels. In particular, high-intensity exercise is shown to increase BDNF more than non-exercise or light exercise.
Interestingly, performing multi-joint exercises is also linked to increased circulating BDNF. Research indicates performing movements like the squat and bench press may offer benefits beyond muscle growth, such as neuroprotective effects.
2. Go for a Walk Outside
BDNF concentrations are associated with seasonal changes. In particular, BDNF appears higher during the seasons when we get more sun. Thus, many researchers theorize that getting outside may have the power to increase BDNF and reduce your risk of neurodegenerative diseases.
3. Get Social
Chronic isolation can downregulate BDNF levels. However, frequent socializing with those you love has the ability to increase it. Pair this with a walk outside, and you’re hitting three in one when it comes to optimising your BDNF levels.
4. Prioritise Sleep
Reduced levels of BDNF are actually associated with sleep impairments, such as insomnia. Meanwhile, low levels of BDNF can also lead to a poor sleep.
Yet, focusing on improving your sleep has more benefits beyond brain health. It also improves your mood, energy levels, immunity, and more! Just another reason to make sure we get the recommended seven to nine hours of sleep per night.
5. Eat a Whole-Foods Diet
Antioxidant and polyphenol-rich foods and drinks may improve BDNF levels. And you won’t find these in highly processed foods. Instead, opt for blueberries, turmeric, coffee, and other plant-based foods with minimal processing (or none at all).
Overall, improving our BDNF levels is partially in our control. We can lead a healthy lifestyle, impacting not only BDNF but also our overall health.
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