Depression is a multifaceted health issue, and scientists have discovered that it is linked to low levels of a substance called brain-derived neurotrophic factor ( BDNF ). BDNF plays a crucial role in the brain, promoting nerve growth, maintaining synaptic connections, and facilitating smooth nerve conduction. These functions are essential for our learning, memory, and thinking abilities. Today, we'll share seven simple ways to help increase BDNF levels, thereby improving mood and reducing the effects of depression.
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What is BDNF ?
BDNF is described as " brain fertilizer , " aiding in nerve growth, supporting neuronal differentiation, and helping maintain synaptic structures between neurons. This enables the brain to communicate more effectively, enhancing learning ability, memory, clear thinking, and higher cognitive function. Furthermore, BDNF helps reduce brain inflammation and supports the absorption of neurotransmitters such as dopamine and serotonin, which have a direct impact on mood regulation.
Seven ways to improve BDNF
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Deep sleep
Studies have found that insufficient sleep significantly reduces BDNF levels. Therefore, ensuring at least 7 hours of sleep each night, especially high-quality sleep, is crucial for boosting BDNF . Sleep helps the brain repair and regenerate, leaving you feeling more alert and energetic when you wake up. -
sports
Exercise is one of the fastest and most effective ways to increase BDNF levels . Whether it's aerobic exercise or strength training, exercise not only improves your physical health but also significantly increases the secretion of BDNF in the brain , which helps improve mood and cognitive function. -
Sunlight
Sunlight not only helps the body synthesize vitamin D , but it also effectively boosts BDNF levels . Spending more time outdoors and enjoying the sunshine can significantly improve your brain health. -
intermittent fasting
Intermittent fasting or regular long-term fasting can also significantly increase BDNF . Studies have found that intermittent fasting, such as consuming 600 calories every two days, can increase BDNF levels by 400% . This indicates that fasting is very beneficial for enhancing brain repair and growth. -
Low-carbohydrate diets (such as the ketogenic diet)
Adopting a low-carbohydrate diet, such as the ketogenic diet, can also help increase BDNF . This type of diet not only helps reduce body fat but also improves brain function and enhances mood stability. -
Avoid sugar intake
Reducing sugar intake plays a crucial role in boosting brain growth factor (BDNF) . Excessive sugar intake can negatively impact brain health, increase inflammation, and lower BDNF levels. Therefore, reducing sugar intake helps increase BDNF levels in the brain. -
Get enough magnesium
Magnesium is a natural antidepressant that helps regulate mood and also has a direct effect on increasing BDNF levels. Magnesium is mainly found in leafy green vegetables, pumpkin seeds, and other foods. Adequate magnesium intake not only improves mood but also helps maintain brain health.
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Conclusion: Improving Brain Health Naturally
Boosting BDNF levels is an important step in combating depression and improving brain health. By improving sleep quality, increasing exercise, getting sunlight, practicing intermittent fasting, avoiding excessive sugar, and consuming enough magnesium, you can not only increase BDNF but also effectively improve mood and enhance cognitive function.
YouTube source: https://youtu.be/pq1VF_4lxg0
YouTube Column: Dr. Berg's Chinese Health Knowledge
