Want to become smarter, memorize things better, feel more enthusiastic and happier? Then you need to optimize your neuronal functioning. This article on How to Increase BDNF Naturally can get you started.

What Is Brain-Derived Neurotrophic Factor (BDNF)

Brain Derived Neurotrophic Factor (BDNF) is a protein that promotes neurogenesis (the creation of new brain cells)[i] and supports the survival of already existing neurons[ii]. It’s essential for long term memory storage[iii] and learning.

The most BDNF activity in the brain takes place in the hippocampus, the cortex, and the basal forebrain, which are areas associated with learning, memory recall and higher level thinking[iv]. But it’s also expressed in the retina, motor neurons, kidneys, saliva, and the prostate[v].

Why is it important to pay attention to your BDNF levels?

BDNF help against the aging brain as BDNF levels decrease with age [vi] and it’s needed to maintain cortical dendrites[vii]. People with Parkinson’s have lower levels of BDNF[viii]

[vi] and it’s needed to maintain cortical dendrites[vii]. People with Parkinson’s have lower levels of BDNF[viii] BDNF can also heal a damaged brain and repair brain tissue after injury[ix], even after stroke[x]

after injury[ix], even after stroke[x] Low levels of BDNF lower mood and cause depression [xi]. BDNF can act as a natural anti-depressant[xii]

[xi]. BDNF can act as a natural anti-depressant[xii] BDNF helps you to sleep better and increases slow wave sleep [xiii] during which you facilitate what you’ve learned[xiv] into long-term memory

[xiii] during which you facilitate what you’ve learned[xiv] into long-term memory Helps you to lose weight by signalling the hippocampus to feel less hungry[xv]. Women who are overweight tend to have lower levels of BDNF in the blood[xvi]

There are many things that lower BDNF, such as poor sleep, misalingment in the circadian rhythms, poor diet, lack of sensory stimulation, and getting older in general.

How to Increase BDNF

Foods That Promote BDNF

What about the foods that promote BDNF

Build a Better Brain with BDNF

Your cognitive health is vital for your overall wellbeing and longevity. To have a healthy brain even in old age, you have to actively take care of it right now already.

Increasing BDNF is a great way of keeping yourself sharp and mentally engaged with your environment and it will build a better you.

If you want to learn about how to optimize your body and mind, then check out my free Body Mind Empowerment Handbook.

Stay Empowered

Siim

References

[i] https://www.ncbi.nlm.nih.gov/pubmed/15518235

[ii] https://www.ncbi.nlm.nih.gov/pubmed/7700353

[iii] https://www.ncbi.nlm.nih.gov/pubmed/18263738

[iv] https://doi.org/10.1254%2Fjphs.91.267

[v] https://doi.org/10.1016%2Fj.archoralbio.2009.04.005

[vi] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3388065/

[vii] https://www.ncbi.nlm.nih.gov/pubmed/12890780

[viii] https://www.ncbi.nlm.nih.gov/m/pubmed/26944151/?i=8&from=/27245919/related

[ix] https://www.ncbi.nlm.nih.gov/pubmed/28250730

[x] https://www.ncbi.nlm.nih.gov/pubmed/27174996/

[xi] https://www.ncbi.nlm.nih.gov/pubmed/16425236

[xii] https://www.ncbi.nlm.nih.gov/pubmed/25568448

[xiii] https://www.ncbi.nlm.nih.gov/pubmed/17326538/

[xiv] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3274334/

[xv] https://www.hindawi.com/journals/jobe/2012/102942/

[xvi] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3388065/

[xvii] http://www.journalofpsychiatricresearch.com/article/S0022-3956(14)00293-3/fulltext

[xviii] http://www.jsams.org/article/S1440-2440(17)30347-X/fulltext

[xix] http://www.nrronline.org/article.asp?issn=1673-5374;year=2014;volume=9;issue=16;spage=1509;epage=1513;aulast=Fu

[xx] https://academic.oup.com/ijnp/article/16/2/477/624474

[xxi] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2913611/#!po=41.6667

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[xxiii] https://www.ncbi.nlm.nih.gov/pubmed/19055875

[xxiv] https://www.nature.com/articles/35044558

[xxv] http://www.rivistadipsichiatria.it/r.php?v=1183&a=13096&l=18473&f=allegati/01183_2012_06/fulltext/08-Tirassa%20(527-534).pdf

[xxvi] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2267507/

[xxvii] http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0092917

[xxviii] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3487856/

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[xxx] https://www.ncbi.nlm.nih.gov/pubmed/17022948

[xxxi] https://www.ncbi.nlm.nih.gov/pubmed/12558961 / https://www.sciencedirect.com/science/article/pii/S0969996106003251

[xxxii] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4466515/

[xxxiii] http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0076050

[xxxiv] http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0076050

[xxxv] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3463592/

[xxxvi] http://www.nature.com/mp/journal/v19/n2/full/mp201310a.html

[xxxvii] https://www.sciencedirect.com/science/article/pii/S0361923009002020

[xxxviii] https://www.ncbi.nlm.nih.gov/pubmed/16611805 / http://www.jneurosci.org/content/26/15/3899.long

[xxxix] http://www.jneurosci.org/content/30/38/12653

[xl] https://www.ncbi.nlm.nih.gov/pubmed/16024125

[xli] https://www.ncbi.nlm.nih.gov/pubmed/17022948

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[xliii] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5294361/

[xliv] https://www.sciencedaily.com/releases/2013/04/130412132229.htm

[xlv] https://www.ncbi.nlm.nih.gov/pubmed/28035345

[xlvi] https://www.ncbi.nlm.nih.gov/pubmed/23466052

[xlvii] https://www.ncbi.nlm.nih.gov/pubmed/23723987

[xlviii] https://www.hindawi.com/journals/ecam/2016/6145926/

[xlix] https://www.ncbi.nlm.nih.gov/pubmed/25101546/

[l] http://www.scirp.org/journal/PaperInformation.aspx?paperID=62172

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[lii] https://www.ncbi.nlm.nih.gov/pubmed/21861094

[liii] http://www.ncbi.nlm.nih.gov/pubmed/24508265

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[lv] https://www.ncbi.nlm.nih.gov/pubmed/22005283

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[lx] https://www.ncbi.nlm.nih.gov/pubmed/17022948

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