BDNF, or Brain-Derived Neurotrophic Factor. Often hailed as the “brain’s fertilizer,” BDNF plays a pivotal role in shaping our cognitive functions and overall mental well-being. Ok… but like, say it again differently. It sounds fancy but what you really need to know is that it’s a special protein that helps your brain grow, learn, and stay happy.
Tell me why I should care about B-D-N-F
Do you enjoy knowing alllll the lyrics to Whitney Houston’s “I Wanna Dance with Somebody?” Oh, that’s just me? Well, you like learning about sometime. So, when you’re learning something new, your brain is hard at work making new connections between neurons. BDNF is the [insert your favorite super hero here 🦸♂️] that shows up to make those connections super strong, like building a sturdy bridge between brain cells. Without enough BDNF, those connections might be wobbly and weak, kind of like trying to drive your car across a bridge filled with pot wholes and speed bumps. The more BDNF the smoother the ride.
But wait, there’s more! Ok, Billy Mays…Go on!! BDNF doesn’t just help us with our cognitive function—it also keeps our brains safe from bad vibes. You know, your mental health? When our BDNF levels are low, those feelings of sadness, hopelessness, and just feeling ugh can stick around longer than they should. It’s like having a rainy cloud hanging over your brain. But with plenty of BDNF around, our brains can bounce back faster and help us stay feeling more sunshiny (word? not a word? doesn’t matter, it’s a feeling, you dig?)
Now, look at these muscles!
And get this: BDNF isn’t just good for learning and mood—it’s also like a shield that protects our brains from getting old. As we age, our brains need a little extra help to stay sharp. BDNF is a neuroprotective agent guarding against the detrimental effects of stress, aging, and neurodegenerative diseases. Very 007-ish in it’s ability to fend off the bad and aid in the survival of existing neurons and encourage the growth of new ones so that you can keep that learning happening into your golden years.
Ok, so what’s the ONE THING?
Boost your BDNF. So, technically it’s a couple things to do this, but the outcome is just getting more BDNF. So, what do we do to make this happen?
- Get moving! Exercise isn’t just good for your muscles—it’s also great for your brain. Running, jumping, or even just dancing around like a goofball can help boost your BDNF levels and keep your brain in tip-top shape.
- Chill out. Stress can put a damper on your BDNF party, so make sure to take plenty of WOOOOSAAAAHHHH moments throughout the day. Try deep breathing, meditation, or just taking a few minutes to pet your dog or cat.
- These practices not only reduce stress and promote emotional well-being but also induce neuroplastic changes in the brain, bolstering its resilience and cognitive capacities.
- Eat smart. Your brain loves tasty treats like fish [omega-3 fatty acids], nuts, berries, and dark chocolate. Additionally, intermittent fasting and calorie restriction have been shown to boost BDNF levels and confer neuroprotective benefits. Less SAD and more whole Foods.
- Sleep tight. Getting enough shut-eye is super important for your brain. Make sure to get plenty of sleep each night so your brain can recharge and make lots of fresh BDNF for the next day. Sleep is when the brain consolidates memories, flushes out toxins, and undergoes the repair processes — so when you skip sleep, you skip this process. So no wonder you’re cranky, tired, and feel like 💩
- Go For a Trip. Remember how BDNF helps with mood? Well, when you get to place mentally that you’re struggling with depression, ketamine is effective tool to help. So, having a ketamine infusion can provide relief. Why? One reason is because it tells your brain to release more BDNF. This flood of BDNF is like giving your brain a turbocharge, helping it build new connections between cells, lifting mood, and providing hope for depression sufferers.