The Secret To Protecting Your Memory for Years To Come? Boosting Your BDNFLevels
This key protein is so important, it's been called 'miracle grow for the brain'
Ever walk into a room and forget why? Memory blips as we age are common. But research shows that a natural substance called brain-derived neurotropic factor (BDNF) can help keep your memory sharp for years to come. The reason: This protein plays an important role in keeping mood, memory and cognitive function at their peak. In fact, BDNF is so crucial for brain cell growth and repair that experts have dubbed it “miracle grow for the brain”.
And according to a study published in the journal JAMA Neurology study, keeping BDNF levels high can slash women’s risk of memory loss by as much as 56 percent. Plus, findings in the journal Pharmaceutics suggest that BDNF protects against depression, too. And while levels can dip from our 30s to our 50s and continue to decline, there are easy ways to boost your BDNF naturally and ward off cognitive decline. Read on to find out how.
Sip another cup of coffee to increase BDNF
Go ahead and linger over a second cup of coffee in the morning, or sip an extra-large latte at lunch. Research in the journal Molecular Medicine Reports suggests that sipping two to three cups of coffee daily lifts BDNF levels over time. Credit goes to the brew’s caffeine, which activates receptors on brain cells to stimulate BDNF release.
Woman's World Answers
Or make homemade hot cocoa
Not a fan of coffee? No problem! Curling up with a cup of cocoa does more than chase away a chill: Scientists reporting in the Journal of Cellular Biochemistry determined that cocoa powder packs a payload of polyphenols, compounds that act on cell-signaling pathways to boost BDNF production and activity with every delicious sip.
Tip: For best benefits, choose natural cocoa powder rather than Dutch-processed varieties. A study published in the Journal of Agriculture and Food Chemistry found that the alkaline treatment used in Dutch processing substantially lowers cocoa’s flavanol content.
Laugh out loud to boost BDNF
If you love laughing along with classic sitcoms like All in the Family or sharing inside jokes with friends, good for you! Research published in the journal Psychiatry Investigation found that laughing for 40 minutes every day elevates BDNF levels. Investigators explain that laughter soothes the stress that can send BDNF levels plunging.
Dance in your kitchen
Switch on the radio while you’re waiting for your dinner to cook and dance around your kitchen. Moving your muscles on a regular basis raises BDNF by increasing the size of brain regions that produce and release the protein. And according to German researchers, moving to music maximizes the benefits.
Their study determined that people who danced for 90 minutes per week (you can break it up into smaller chunks) experienced BDNF upticks that were higher than those who cycled and lifted weights for the same amount of time. Authors credit the sensory stimulation provided by dancing with amplifying exercise’s effects.
Reach for flaxseed oil
Drizzling just 1 tsp. of flaxseed oil onto salads, pasta or roasted veggies daily may increase BDNF levels within eight weeks, findings in the International Journal of Food Properties suggest. Experts say that credit goes to the oil’s rich supply of alpha-linolenic acid (ALA), a fatty acid that nourishes the brain regions that make BDNF.
Savor turkey or steak
Beef and poultry are stellar sources of zinc, a mineral that’s crucial for BDNF production. That’s the reason a study published in the journal Nutrition Neuroscience found significant upticks in BDNF among folks who increased their intakes of the zinc for 12 weeks. Other tasty foods that deliver ample amounts of the mineral include pumpkin seeds, cashews, cheddar cheese and shrimp.
Consider curcumin for BDNF
Supplementing with curcumin, the compound that gives turmeric its golden color, can lift BDNF levels by 40 percent within three months. So say researchers reporting in the journal Neuropeptides, who found the increase in women who took 200 mg of curcumin per day.
Experts explain that curcumin protects against oxidative stress, a damaging process that impairs brain cells’ ability to produce BDNF. One to try: Nordic Naturals Zero Sugar Curcumin Gummies.
A version of this article originally appeared in our print magazine, Woman’s World.
Conversation
All comments are subject to our Community Guidelines. Woman's World does not endorse the opinions and views shared by our readers in our comment sections. Our comments section is a place where readers can engage in healthy, productive, lively, and respectful discussions. Offensive language, hate speech, personal attacks, and/or defamatory statements are not permitted. Advertising or spam is also prohibited.
