2024-09-21 11:00:00
In a world where stress and fast-paced life are the norm, brain and mental health should be considered the norm priorities. A key factor when considering this issue is brain-derived neurotrophic factorbetter known as brain-derived neurotrophic factor The abbreviation for a protein that promotes neurogenesis (the birth of new neurons) and neuroplasticity (the brain’s ability to create new neuronal pathways).
BDNF is essential for learning, memory, concentration, and mental health balance. Recent research suggests that adequate BDNF levels may reduce the risk of neurodegenerative diseases such as Alzheimer’s and Parkinson’s disease. Additionally, higher levels of BDNF are associated with better overall cognitive function and memory, and may even provide Neuroprotective effect. Because of this, many brain biohackers aim to increase BDNF levels.
but, How can we optimize its levels in our bodies?
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Food: Fuel for the Brain
In this regard, the importance Includes a variety of minimally processed foods Examples include vegetables, fruits, various meats, eggs, high-quality dairy products, whole grains, seeds, legumes, and spices, which are rich in vitamins, minerals, essential fatty acids (such as omega-3), antioxidants, and other bioactive compounds , can increase the production of BDNF. For example, turmeric shows a positive effect on the expression of BDNF due to its curcumin content.
On the advice of health professionals, you can also add “nootropic” compounds such as vitamin B12, magnesium, L-theanine, and various substances that are beneficial to our cognitive function (such as adaptogenic mushrooms). Additionally, reducing your consumption of carbohydrates, such as sugar and refined flour, as well as processed foods, can help maintain higher levels of this protein. Food not only nourishes the body but also nourishes the soul.
Optimizing cellular nutrition through diet not only nourishes the body but is also critical for our brains. Eating nutrient-dense foods provides the building blocks for keeping cells throughout your body healthy, including brain cells.
Lifestyle: physical activity and emotional well-being
Regular physical activity is a key factor in regulating 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. Without the habit of physical exercise, there is no long-term healthy brain.
On the other hand, chronic stress and the inflammation it produces at a systemic level can negatively impact BDNF levels. This is why the practice of stress management and nervous system relaxation techniques such as meditation and conscious breathing are very beneficial habits to incorporate into your daily life.
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The connection between gut microbiota and BDNF
In recent years, numerous studies have begun to reveal the relationship between the gut microbiome and brain health, confirming that the bacteria that live in symbiosis with our gut can significantly affect BDNF levels. This connection is based on what is known as the gut-brain axis, now also called the gut-brain axis. Gut-brain-microbiome.
Research shows that a diverse and balanced gut microbiota can increase BDNF levels, thereby contributing to neuroplasticity and cognitive health. Conversely, the presence of dysbiosis (i.e., an imbalance in the gut microbiota) is associated with reduced BDNF levels and an increased risk of neurodegenerative diseases and other neurological disorders.
The health of our gut microbiome is crucial for adequate BDNF levels at the brain level, so anything that favors its balance and optimization will allow us to enjoy higher concentrations of this very valuable thing for our brains of protein.
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This bidirectional relationship between diet, gut microbiota, and BDNF highlights the importance of a comprehensive approach to brain health. Taking care of your gut health through real food, less ultra-processed foods, and a healthy lifestyle is not only good for our physical health, but also for our mental and brain health.
Increasing BDNF levels through daily habits is an effective way Maintaining our cognitive health over the long term. Adopting a balanced lifestyle not only energizes the body but also develops a stronger, more resilient mind.
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