2024-09-21 11:00:00
In a world where stress and fast life are the norm, brain and mental health should be considered joy. A few factors when thinking about this are Brain-Derived Neurotrophic Factorbetter know how BDNF for its acronym in English, a protein that promotes neurogenesis (the birth of new neurons) and neuroplasticity (the brain’s ability to create new neuronal pathways).
BDNF is important for learning, memory and concentration, as well as balancing mental health. Recent research has shown that adequate levels of BDNF are associated with a lower risk of developing neurodegenerative diseases, such as Alzheimer’s and Parkinson’s. In addition, high levels of BDNF are associated with better general cognitive function and memory and may even be beneficial neuroprotective effect. Because of this, many brain biohacks aim to increase BDNF levels.
But, How can we increase its levels in our body?
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Food: the fuel of the brain
Within this aspect, the importance of including many foods with a smaller serving size such as vegetables, fruits, meat of all kinds, eggs, quality dairy products, whole grains, seeds, vegetables and spices, which have the best effect of vitamins, minerals, essential fatty acids such as omega 3, antioxidants and other bioactive compounds can increase BDNF production. For example, turmeric, due to its curcumin content, has shown positive effects on the expression of BDNF.
“Nootropic” compounds such as vitamin B12, magnesium, l-theanine and different substances such as adaptogenic mushrooms that have benefits on our mental function can also be found with the advice of a health professional. In addition, reducing your consumption of carbohydrates such as sugar and refined flour, as well as processed foods, can help maintain high levels of this protein. Food is not only physical body care, but also mind.
Eating to make cellular nutrition not only takes care of the body, but it is important for our brain. Consuming foods with a high nutritional density provides the basic raw materials to keep cells throughout our body, including brain cells, healthy.
Lifestyle: physical activity and emotional well-being
Regular physical exercise is a key factor in the regulation of BDNF. Activities such as strength training and high-intensity interval training have been shown to increase the release of this protein, promoting neuroplasticity and improving mood. There is no long-term mental health without physical training as a habit.
On the other hand, chronic stress and inflammation that can occur at the systemic level have a negative effect on BDNF levels. This is why the practice of stress management and relaxation techniques of the nervous system, such as meditation and conscious breathing, are very good habits to include in your daily life.
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The connection between gut microbiota and BDNF
In recent years, countless studies have begun to show the relationship between gut microbiota and brain health and confirm that the bacteria that live in symbiosis with us in our gut can significantly affect BDNF levels. This connection is based on the well-known gut-brain syndrome, nowadays also called the gut-brain syndrome. gut microbiota.
Studies suggest that a diverse and balanced gut microbiota will improve BDNF levels, thereby contributing to neuroplasticity and cognitive health. On the contrary, the presence of dysbiosis, that is, an imbalance of the intestinal microbiota, is associated with a decrease in BDNF levels and an increased risk of neurodegenerative diseases and other neurological disorders.
The health of our intestinal microbiota is important to have adequate levels of BDNF at the brain level, therefore, everything that favors its balance and optimization will allow us to enjoy a high concentration of this protein that is very valuable for our brain.
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This bidirectional relationship between diet, gut microbiota, and BDNF highlights the importance of this integrative approach to brain health. By taking care of intestinal health through a real diet, with a small consumption of ultra-processed foods, and a healthy lifestyle, it will not only benefit our physical health, but also our mental and mental health.
Raising BDNF levels through daily habits is an effective way to preserve our mental health in the long run. Living a balanced life not only fuels the body, but also promotes a stronger, smoother mind.
in cp
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