"Miracle Gro" for your Brain

Did you know that your body makes its own "miracle gro"? Well you do now, it's called brain-derived neurotropic factor or BDNF. BDNF is a neuroregulatory modulator or neuroactive substance involved in the control of neural processes. It is found in the brain and cerebrospinal fluid and plays an active role in many areas of the brain as well as the entire body. It is involved in memory and learning as well as hippocampus and cortex function. In addition, it helps control whole body functions such as inflammation, immunity, mood regulation, stress response, and metabolism. Probably the most important function is its ability to support the growth and differentiation of new neurons and synapses in the brain, a function called neurogenesis. BDNF also increases the brains plasticity or flexibility. Let's say you experience a traumatic brain injury, with sufficient supplies of BDNF your brain can adapt, repair, and restore those damaged areas of your brain. For a long time it was believed that our brains are fixed with a certain number a neurons, but recent research has shown that as we age we can actually grow new neurons called neurogenesis. However, for neurogenesis to flourish we have to supply our brain with the right tools to do so. Listed below are some of these tools.

How to Increase BDNF:

1. Engage in intense exercise: The greater the intensity and the more frequent the intense exercise the better. Moderately intense cardio is most effective at increasing BDNF.

2. Get deep sleep: Sleep for 7-8 hours.

3. Meditate: Meditation increases BDNF by lowering stress thus lowering cortisol which is a toxic substance to BDNF.

4. Intermittent fast for at least 12 hours a day: Best benefits come from 16 hours of fasting.

5. Get rid of refined sugar and bad forms of saturated fat from your diet like butter, cheese, grain-fed and processed meats, and lard.

6. Socialize with friends and family.

7. Get some sunlight (Vitamin D): Be outside for 10-20 minutes a day and/or take a vitamin D supplement.

8. Eat lots of polyphenols like coffee, green tea, dark chocolate, blueberries, and colorful vegetables.

9. Supplement with curcumin, omega-3 fatty acids, reservatol, and coffee fruit extract.