Brain Derived Neurotrophic Factor and Mental Health
Brain Derived Neurotrophic Factor (BDNF) is a protein that plays a vital role in the health and function of the brain. BDNF supports the survival, growth, and maintenance of neurons, the cells that transmit information in the brain. BDNF also enhances synaptic plasticity, the ability of neurons to form new connections and adapt to changing demands. BDNF is involved in various cognitive processes, such as learning, memory, and mood regulation 1 2.
BDNF levels are influenced by many factors, including genetics, environmental stimuli, and lifestyle choices. Studies have shown that low levels of BDNF are associated with several mental disorders, such as depression, schizophrenia, Alzheimer’s disease, and Parkinson’s disease 1 2 3 4. These disorders are characterized by impaired neuronal function, reduced neurogenesis (the creation of new neurons), and increased neurodegeneration (the death of neurons). Low BDNF levels may contribute to the onset and progression of these disorders by impairing the brain’s ability to cope with stress, learn from experience, and regulate emotions.
Fortunately, there are ways to increase BDNF levels naturally and protect the brain from damage and disease. Here are some of the most effective ways to boost BDNF and improve mental health:
- Exercise: Physical activity is one of the best ways to increase BDNF levels in the brain. Exercise stimulates the production and release of BDNF, which enhances neuronal survival, growth, and plasticity. Exercise also improves blood flow, oxygen delivery, and glucose metabolism in the brain, which support neuronal function and health. Exercise can also reduce inflammation, oxidative stress, and cortisol levels, which are harmful to the brain. Studies have shown that exercise can improve cognitive performance, memory, mood, and resilience to stress in healthy individuals and patients with mental disorders 5 1. The optimal type, intensity, duration, and frequency of exercise for increasing BDNF levels may vary depending on individual factors, but generally speaking, aerobic exercise (such as running or cycling) performed at moderate to high intensity for at least 30 minutes per day for several days per week is recommended 5.
- Intermittent fasting or caloric restriction: Eating less or fasting for short periods of time can also increase BDNF levels in the brain. Intermittent fasting or caloric restriction activates a cellular process called autophagy, which clears out damaged or dysfunctional proteins and organelles from the cells. This process enhances cellular function and survival and reduces inflammation and oxidative stress. Intermittent fasting or caloric restriction also increases the expression of genes that regulate BDNF production and signaling in the brain. Studies have shown that intermittent fasting or caloric restriction can improve cognitive function, memory, mood, and neurogenesis in healthy individuals and patients with mental disorders 5 6. The optimal pattern and duration of intermittent fasting or caloric restriction may vary depending on individual factors, but generally speaking, restricting daily calorie intake by 20% to 40% or fasting for 16 to 24 hours every other day is recommended 5.
- Green Tea.: Drinking green tea is another way to increase BDNF levels in the brain. Green tea contains antioxidants called catechins, which protect the brain from oxidative stress and inflammation. Green tea also contains caffeine, which stimulates the release of BDNF and other neurotrophic factors in the brain. Studies have shown that green tea can improve cognitive function, memory, mood, and neurogenesis in healthy individuals and patients with mental disorders 6. The optimal amount and frequency of green tea consumption may vary depending on individual factors, but generally speaking, drinking 2 to 4 cups of green tea per day is recommended 6.
- Omega-3 fatty acids.: Consuming omega-3 fatty acids is another way to increase BDNF levels in the brain. Omega-3 fatty acids are essential for the normal structure and function of neuronal membranes. Omega-3 fatty acids also modulate the expression and activity of genes that regulate BDNF production and signaling in the brain. Omega-3 fatty acids also reduce inflammation and oxidative stress in the brain. Studies have shown that omega-3 fatty acids can improve cognitive function, memory, mood, and neurogenesis in healthy individuals and patients with mental disorders 6 . The optimal amount and type of omega-3 fatty acids may vary depending on individual factors, but generally speaking, consuming 1 to 2 grams of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) per day from fish oil supplements or fatty fish (such as salmon or sardines) is recommended 6.
In conclusion, BDNF is a key molecule for brain health and mental health. Increasing BDNF levels can protect the brain from damage and disease and enhance cognitive function, memory, mood, and neurogenesis. Some of the most effective ways to increase BDNF levels naturally are exercise, intermittent fasting or caloric restriction, green tea, and omega-3 fatty acids. By incorporating these strategies into your daily routine, you can boost your BDNF levels and improve your mental health.
