Transform Your Brain Health: 10 Top Tips for Increasing BDNF

Imagine dosing your brain with the human equivalent of Miracle-Gro. Increase the brain-derived neurotropic factor in the body and do exactly that. This protein helps the brain form and nurture neural pathways. When nerves are damaged or injured, BDNF can repair them. While this protein is found throughout the human body, most is in the brain. 

What the Research Shows

Researchers continue to study BDNF to learn how it can help protect cognitive function. Individuals with chronic neurodegenerative diseases have lower levels of BDNF, and the same holds for overweight and obese men and women, as this protein helps suppress appetite. Anorexic women have been shown to have decreased BDNF levels, and these low levels can negatively impact heart health. 

Raising BDNF levels in the body leads to improved mood and memory. When people have ample levels of this protein, they find it easier to learn new things. Physical and mental stimulation, along with exercise, can raise BDNF levels. What other things might a person do to raise these protein levels? 

Raising BDNF Levels Naturally

When people ask how to increase BDNF levels in the body, they may be given many answers. One way is to eat a healthy diet. Eliminate sugary and processed foods or those containing high fructose corn syrup. Intermittent fasting may also support the production of BDNF. Oily fish contain omega-3 fatty acids, which have been shown to normalize BDNF levels following trauma. EPA and DHA oils provide the best results. 

Spending time with loved ones is an excellent way to stimulate BDNF production. These interactions require attention and mutuality, reducing the risk of social isolation that researchers have found is detrimental to cognitive health. Superficial social interactions have replaced many face-to-face connections. People spend more time texting, tweeting, and engaging with others online, which don’t offer the same stimulation level. Humans need real relationships with others, ones built on trust and respect. 

These interactions may also help reduce a person’s stress level. The brain changes in response to excessive and constant stress. It cannot respond as well to allow for recovering from these stressors. Downregulation of BDNF plays a role in this, and men and women need to learn stress-reduction techniques to stop the cycle. 

Many people find getting outside and doing something helps improve their mood and relieve their stress. Bright light exposure leads to significant increases in BDNF in the human body. The production of this protein also increases during spring and summer before levels decline in fall and winter. Researchers are now looking to see if BDNF has a role in the development of seasonal affective disorder and depression. Individuals, however, should avoid the sun from 11 am to 1 pm when the UV rays are strongest. 

Getting more sleep is an excellent way to increase BDNF levels and improve stress resilience. Insomnia appears to be related to low levels of BDNF. Developing a bedtime routine and waking at the same time each morning will allow a person to get more rest. Don’t use electronic devices an hour before bedtime and follow the routine daily to help the body prepare for sleep and remain asleep all night. 

Improving BDNF levels in the body offers numerous benefits. If additional help is needed, look into supplements. Every person needs adequate levels of this protein in the body, and supplements and lifestyle changes can help raise these levels. 

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