BDNF - Brain-derived neurotropic factor

BDNF: Why We Need It, and How To Get It

 BDNF is brain-derived neurotropic factor. BDNF tends to decline with age, but luckily there are ways to minimize this.

 This fascinating protein participates in many key body processes. To name a few:

• Neural plasticity, which is the creation of new neurons (a.k.a nerve cells) in the brain as well as maximizing the current nerve pathways.
• Learning
• Memory
• Positively impacts metabolic syndrome
  • Metabolic syndrome includes high blood pressure, high blood sugar, excess body fat, and cholesterol. BDNF has a positive impacts ALL of those!
• Exhibits anti-depressant activity, mood elevation (increases serotonin turnover)
• Decreases risk of neurological diseases. Lower levels present in
  • Parkinson’s
  • Alzheimer’s
  • MS
  • Huntington’s Disease
  • Bipolar disease, schizophrenia
• Heart protective
• IBS, and indigestion

 There are some things we can do to naturally increase BDNF

• Exercise
  • HIIT
  • Moderate to high intensity aerobic exercise (running, biking, etc)
• Reduce carbohydrate intake (below 50gr/day)
• Consume polyphenols (powerful antioxidants) available in:
  • Blueberries
  • Coffee
  • Green Tea
  • Dark Chocolate
  • Coffee Fruit extract
• Consume foods high in Omega-3 fatty acids
  • Mackerel, Salmon, Sardines
  • Pecans, Walnuts
  • Cod liver oil
  • Flax and Chia seeds
  • Cold pressed olive oil
  • Eggs
  • Spinach, Brussels sprouts
• Reduce alcohol consumption
• Magnesium supplementation
• Intermittent Fasting (food restriction ranging from 16-48 hrs)

 As you can see BDNF is a powerful modulator of our overall health and wellbeing. We do not have to be a victim of decreasing levels, as simple daily strategies have a positive impact. All of these strategies have other health-promoting properties as well so it’s a win-win.

Written by Jessi Cushenberry, trainer at Brookfield Country Club. Jessi has a degree in exercise science from UGA.