BDNF for Brain Health and Improved Memory
By Dr. Anthony Salzarulo, DC, PT Memory decline and health challenges such as Dementia, Alzheimer’s and Parkinson’s disease are a concern for all of us – especially as we age. The good news is the adult brain is capable of reorganizing its cell network by forming new connections. This process is known as neuroplasticity. BDNF (Brain Derived Neurotrophic Factor) is a protein which can be thought of as “brain fertilizer.” BDNF helps the brain to develop new connections, repair failing brain cells, and protect healthy brain cells. When you release BDNF, it flips the switch on a series of genes that stimulates the production of these new brain connections and strengthens the existing ones. High BDNF makes you learn faster, remember better, age slower and rapidly rewire your brain. When your brain cells get damaged or face a stressful situation, BDNF protects them and helps them come back stronger. Researchers now recognize that the brain continues to reorganize itself by forming new neural connections throughout life. Having enough BDNF around can protect our brains from neurodegenerative diseases like Dementia, Alzheimer’s disease, and Parkinson’s disease. With a few well-placed daily habits, you can set your brain up to release more BDNF, keeping your brain resilient and priming it to grow stronger.
14 Ways to Boost BDNF
1. Avoid Sugar, Processed Foods, and HFCS
Many studies clearly demonstrate that the Standard American Diet (SAD) – which is high in sugar, refined oils and processed fats, and HFCS (high-fructose corn syrup) – lower the levels of BDNF. Clearly, for optimal brain function, we have to eat healthy, anti-inflammatory foods which include a variety of vegetables, unrefined oils, and healthy fats. It’s important to note that those who have pre-diabetes and diabetes have a much higher risk for dementia and Alzheimer’s disease..
2. Mental Stimulation
Exercising our brains with mental stimulation also increases BDNF. Like everything else, the old adage “use it or lose it” also applies to the brain. Activities such as crossword puzzles, brain stimulating games like chess and other board games, card games, stimulating conversation, learning a new a language or a dance step, challenge the brain and encourage the formation of new neural connections.
3. Eat Oily Fish or take fish oil supplement
Recent data have shown that a diet high in omega 3 fatty acids and DHA (a subset of Omega 3 oils) can improve BDNF levels and boost brain function. Unfortunately, studies also show that up to 95% of Americans are deficient in the omega 3 fatty acids. One of the best ways to get more omega 3s is to include oily fish in your diet. Good fish sources of Omega 3 are wild salmon, sardines mackerel, anchovies, and rainbow trout. Approximately 60% of the brain is made of phospholipids. Studies have shown that DHA intake has the ability to support the integrity of these phospholipids in the brain. DHA intake also demonstrates the ability to boost brain function, improve the quality of life, and reduce the incidence of neurodegenerative conditions such as Dementia, Alzheimer’s, and Parkinson’s disease. While there are certainly non-fish forms of omega 3s – like those found in walnuts, chia seeds, and flax seeds – they are not good sources of DHA. Supplementing with DHA is recommended to ensure the daily therapeutic dose. *It is especially needed for those who do not consume adequate amounts of fish high in Omega 3s. For vegetarians and vegans there are plant derived DHA supplements. * Most DHA supplements are offered in the therapeutic dose.
4. Exercise
Exercise is the very best way to boost BDNF levels, even short bursts of exercise can dramatically raise BDNF. We must create a lifelong habit of exercise to keep our brains functioning optimally. A brisk walk for 15 minutes or longer is a great exercise for people of all ages.
5. Intermittent Fasting
Interestingly, there is a growing body of data that time restricted eating, or intermittent fasting, may also increase BDNF. Intermittent fasting is merely the act of resting our digestive systems periodically, which helps to boost our body’s repair mechanisms. Intermittent fasting does not have to be hard. Studies show that even fasting as short as 12 hours can have a beneficial effect. To fast for 12 hours is as simple as skipping that pre-bedtime snack and not eating again until breakfast the next day. For example, if you finish your dinner at 7:30 PM you would not eat your breakfast until 7:30 AM the next day.
6. Stay Connected with Others
Close nurturing relationships have been shown to boost BDNF. These are the relationships that come from spending time with friends, family, and community groups.
7. Get Some Sun
Even something as simple as getting some sun each day can boost BDNF levels. Look for opportunities to get out of your home or your office building and feel some of the sun’s healing effects each day. Weather permitting, it is best to get at least a half an hour of sunlight per day. Of course, one always has to be sun smart to avoid skin cancer.
8. Eat Foods High in Polyphenols and Anthocyanins (Turmeric, Red Grapes, and Blueberries)
Polyphenol compounds have an anti-inflammatory effect on the body and brain and lower the risk of developing age-related neurodegenerative diseases. There are many subgroups of polyphenolic compounds. Anthocyanins are a subgroup of polyphenols. Curcumin, which is found in turmeric, contains polyphenols and has been shown in to increase BDNF and can even help prevent Alzheimer’s disease. You can take turmeric supplements and/or use this spice with the foods you make. Do you like red or purple grapes? Resveratrol, found primarily in red and purple grapes, has also been shown to boost BDNF levels. In addition, anthocyanins are also found in blue and purple foods such as blueberries and grapes. Anthocyanins lower oxidative stress, which helps to decrease inflammation and promote brain health. It is difficult to get the therapeutic dose* of resveratrol from grapes and blueberries, therefore supplementing with resveratrol is highly recommended. * Most Resveratrol supplements are offered in the therapeutic dose.
9. Do Something to Reduce Stress
Stress is a part of modern life. Managing stress is crucial for optimal brain health. People who are under a lot of stress produce less BDNF. This could be why people often don’t think as clearly when they are feeling very stressed. Find something, anything, that you can do each day that helps you to relax and unwind mentally. Activities such as deep breathing, tai-chi, yoga, prayer, and gardening can all help to reduce stress. If you have a particular activity that helps you to reduce stress, it is recommended that you do more of it.
10. Get At Least 8 Hours of Sleep
Restful sleep is critical for health. The brain does most of its growth and repair work when we are resting. As you might expect, BDNF is reduced with sleep deprivation and increased with restful sleep. At least 8 hours is recommended.
11. Take supplements to support brain health and a healthy microbiome
A healthy brain requires a healthy gut. A healthy microbiome (a community of microorganisms including friendly bacteria) is one of the main components to having a healthy gut. Key supplements that help to maintain a health microbiome are probiotics, Vitamin A, Vitamin D, glutathione, and short-chain fatty acids. In addition to a probiotic supplement, there are many foods that contribute to a healthy microbiome, including sauerkraut, kimchi, kombucha, radishes, and celery. A 2015 research review from Front Cell Neuroscience suggests that gut microbiota play a significant early role through the gut-brain axis in how the brain develops, functions, and behaves.
12. Have smoothies daily
A variety of vegetables and fruits have many phytonutrients that help protect the brain from oxidation and also help to keep the gut healthy. One of the best ways to get a variety of these foods is to include them in your daily smoothie. In addition, it is best to add celery and parsley to your smoothies, soups, and salads whenever you can. These vegetables contain apigenin which helps to protect brain cells. Apigenin also fights excitotoxicity (the neuronal damage that occurs with brain cell over stimulation). Exicotoxicity can promote brain cell death and dysfunction and is seen in Dementia, Alzheimer’s and Parkinson’s disease. Apigenin also protects the brain cells from toxicity induced beta amyloid plaque which is a toxic “junk” protein found in abundance in the Alzheimer’s brain.
13. Take herbs to support blood flow
Herbs such ginkgo biloba, butcher’s broom, and gotu kola have been shown to increase blood flow to the brain which supports neuroplasticity. These herbs can be added to your daily smoothie.
14. Drink Enough Water
The adult body is approximately 60% water. Adequate water intake is critical for healthy physiological function, especially to keep ourselves well hydrated and facilitate their ability to absorb nutrients and expel toxins. Proper hydration will assist in increasing BDNF and dehydration tends to lower BDNF. It is important to remember that the thirst mechanism becomes less reliable with age. As a bare minimum, we should drink at least half an ounce for every pound of body weight. Thus a person weighing 160 pounds would require a minimum of eighty ounces or approximately eight glasses of water per day. It is best to drink most of your water between meals as water dilutes your digestive enzymes.