BDNF, a secretory protein found in our brain, plays an important role in the protection of our nerve cells and the healing of damaged neurons. One of the biggest benefits of BDNF is that it facilitates learning and keeps our memory fresh, protecting us from diseases such as Alzheimer’s and Parkinson’s. What we can do to increase the level of BDNF, which we have full control of, we have told you exactly what BDNF is.
Stress, sleep disturbance, our feelings that change shape during the day… These ailments, which seem to be present in everyone at first glance, a secretory protein called BDNF may be due to its lack.
Don’t be afraid of the name of BDNF, which is located in our brain and the number of which varies from person to person, and what it does, because the benefits of this protein, which seems like a very scientific term at first, are in a language that we can all understand. Moreover, in our brain The strings of the BDNF level are completely in our hands.. Let’s look at what BDNF is, which makes learning much easier and protects people from diseases such as Alzheimer’s and Parkinson’s, its benefits and how to increase it.
What is BDNF?
BDNF stands for brain-derived neurotrophic factor. In the simplest terms, the purpose of BDNF is to develop nerve cells during their developmental stages. lead to the development and differentiation of and in adulthood these cells to stay healthy is to provide.
If we don’t have a special interest in this subject, we may not have heard of BDNF before, but it plays a key role in acquiring new skills, learning something new and being able to memorize. BDNF is also in our brains. also repairs damaged neurons and a significant lack of diseases such as Alzheimer’s and Parkinson’s leads to
Why is it important to keep the BDNF ratio in the brain high?
Having a large amount of brain-derived neurotrophic factors in our brains has many benefits. As we mentioned before, high BDNF facilitates the learning processIt makes memories stick more firmly in our memory and makes it easier for us to acquire new abilities.
If BDNF is low leading to the opposite of these benefitsIt makes learning very difficult and leads to diseases such as dementia, Alzheimer’s and Parkinson’s in the future. At the same time, BDNF deficiency, such as mood swings and depression can also cause inconvenience.
Of course, it is not possible to measure your BDNF level yourself, doctors need to look at your brain’s hypothalamus for this, but you can make small estimates based on how you feel during the day.
If you experience more than one emotional change during the day, if you are not willing to get out of bed when you wake up in the morning and if you quickly forget what you learned during the day and don’t remember what you talked to, BDNF at low levels may be looking. Of course, we recommend that you consult any specialist in order not to attribute all these symptoms to a single cause and to clarify the problem you are experiencing.
How to increase the level of BDNF in the brain?
There are many ways to increase the level of BDNF in the brain, and most of these ways are just like looks like ways to increase gray matter in the brain. It is possible to increase BDNF levels by eating a healthy diet and exercising regularly, but let’s take a closer look at the specific things you should pay attention to and the scientific evidence.
exercise regularly
The effect of regular exercise on the brain, and especially on the BDNF level, is a subject that has been directly researched by scientists. For example, a study by scientists from the University of Wroclaw in Poland To research BDNF levels of men who cycled regularly for 3 months noticeably increase lived.
Scientific studies on animals reveal that even the least effortful exercises directly affect the level of BDNF in the brain. This animal research also shows that elevated BDNF levels minimizes signs of aging is showing.
Consume omega-3-rich foods
A study focusing on the relationship between omega-3-containing foods and BDNF. researchin the brain of people who consume omega-3 that low BDNF can return to normal levels reveals. For this reason, it is useful to include foods that you can easily find such as walnuts, salmon, soybeans and mackerel among the foods you consume daily.
reduce sugar consumption
How harmful it is to consume more sugar than necessary is something that has been repeated by all scientists over and over. Although sugar paves the way for diabetes, it can cause cancer and weaken the body’s defense system. Of course, it should not be forgotten that it reduces the level of BDNF in the brain. a made To research by sugar, one of the biggest reasons for the decrease of BDNF in the brain someone. Therefore, if you are determined to increase the BNDF level, you need to reduce your sugar consumption to a minimum as soon as possible.
Pay attention to magnesium and vitamin D levels in your body
According to studies by scientists magnesium and vitamin D deficiencyDirectly acting with low BDNF level. As you can imagine, the healthiest source of vitamin D is sunlight, and you have many options to naturally increase your magnesium levels. Among these options nuts, legumes, flax and chia seeds such as foods.
Of course, we shouldn’t be burdened with these because magnesium and vitamin D are good for BDNF. We recommend you to be careful especially when consuming foods containing magnesium because excess magnesium can cause ailments such as depression and low blood pressure. can cause. For this reason, we recommend that you have a blood test before you decide to take supplements.
Be consistent with sleep patterns
A group of scientists working at the University of Basel, Switzerland, together with the article they have published, reveals that a healthy sleep pattern increases the level of BDNF in the brain. In addition, the same research has shown that the brain of people with a sleeping disorder called insomnia. BDNF level is very low is showing.
A stable sleep pattern provides many benefits to our body, as well as increasing the level of BDNF. These benefits include increasing dopamine and gray matter levels, protecting heart health and providing weight control. So long story short, there is more than one thing in your life that will work out as soon as you make your sleep more regular to increase BDNF levels.
Source 1, Source 2