Upgrade your brain with these 7 BDNF tips
We've already discussed the highly plausible idea that our brain works like a quantum computer. Supporters of this hypothesis have existed for decades, and it's even said that the human brain is more complex than the Milky Way!
Brain-Derived Neurotrophic Factor (BDNF)
Our complex brain contains a crucial protein called Brain-Derived Neurotrophic Factor, or BDNF. This neurostimulating substance influences a variety of important functions, including:
- protection of cells
- growth of neurons
- growth of synapses
- and support of cognitive functions.
In today's world, where more and more is expected of you and the body is increasingly burdened, this has become an important focus.
Maintaining BDNF levels
Maintaining sufficient BDNF levels is therefore crucial, not only for your brain, but also for physical and mental functioning. Using the BDNF stimulation methods below, concentrations won't increase dramatically overnight. It's a process that requires consistent practice over several months.
7 tips to boost BDNF
Intensive training
The higher the intensity of physical exercise, the more BDNF is produced. However, it doesn't work like endorphins released during the same exertion.
Tip: Try weight training. You can easily fit in a short, intense workout of 20-30 minutes 2-3 times a week.
Intermittent fasting or calorie restriction
Intermittent fasting and/or calorie restriction are generally healthy. These methods work through several mechanisms, including BDNF.
Tip: Try one of the different intermittent fasting methods. You can do this for a few days a week without much effort or adjustments.
Adjusting your diet
Eating a lot of refined sugars or bad fats sabotages efforts to increase BDNF.
Tip: Eat as little prepackaged food as possible. Whenever possible, choose fresh, organic, and local.
Sunlight (Vitamin D3)
Exposure to sunlight not only provides sufficient vitamin D3 but also a broad spectrum of light frequencies and other beneficial effects including BDNF.
Tip: Get outside as much as possible and expose as much of your bare skin to direct sunlight as possible. Do this responsibly and avoid sunburn. Or consider a cod liver oil product, which naturally contains vitamin D.
Supplements
There are several supplements that support BDNF production.
Tip: Take a closer look at your current supplements. You might already be taking a product that affects BDNF.
To fall off
If you are overweight, BDNF production in the brain is reduced. This is likely linked to a lack of intense exercise, the diet of obese people, and the lack of calorie restriction.
Tip: Take a look at your current body composition and find a weight loss method that you can maintain long-term and that is easy to implement.
Social enrichment
One of the more enjoyable ways to increase BDNF is through social interaction. This also applies to young children!
Tip: Spend more time with friends and family, as it is not only enjoyable but also good for you and your children.
