This week we will take an educational deep dive about a substance in the brain called Brian Derived Neurotropic Factor (BDNF). First thing first, what even is it? Brian derived neurotropic factor is a protein in the brain that is often referred to as “fertilizer for the brain” meaning it aids in the health of your neuronal cells. The brain is made up almost entirely of neuronal cells which allow you to think, move, feel, see, etc. so BDNF is a fairly important compound. This protein stimulates the growth of new neurons, keeps the existing ones surviving and even help them learn. This learning of the cell is known as plasticity which when it happens wide spread through the brain allows for new complex connections to be made.
By increasing the amount and duration of BDNF in the brain you build a better memory, learn faster, improve general mood feelings, and ward off cognitive decline. Firstly, increase BDNF strengthens the neurons in your hippocampus which is the region of the brain that serves as the “hub” or your memory’s. As levels elevate the hippocampus has more resources to form new memories as well as protect the regions responsible for the memories you have already. The rise in BDNF also helps regulate two of the most popular neurotransmitters, dopamine and serotonin, and research suggests this mediation can be attributed to lowered anxiety and depression. Additionally, this per se neuronal nutrient is neuroprotective by acting as this fertilizer giving support to the neurons to retain their strength and structure. Lastly, just as in the hippocampus, BDNF is everywhere in the brain so your able to build new connections all around. This gives way to making the brain more adaptable allowing you to learn new tasks like language or musical instruments and especially movement patterns.
How do you increase this neurotropic factor? Simply exercising. Now of course there are certain activities that do it better than others and that’s what I’m about to share. Its accepted aerobic activities like running, cycling, or swimming are great ways to increase the levels of BDNF. However, research points to strength training when done at higher intensities can be just as effective. During exercise your skeletal muscle produces lactate which is then travels through the blood and to your brain. Your brain uptakes that lactate and stimulates the production of irisin which then promotes the production of BDNF. The key is the stimulation of lactate, this is why the activity has to be performed at a higher intensity forcing the production of lactate. After some time of moderate cardio lactate will start to be produced but this can be achieve fairly quick with weight lifting or sprinting.
The key takeaway is doing this only a few times will not provide any worth while results. Only after consistently exercising and chronically elevating the concentration of BDNF will results show. Exercise is not just about increasing muscle strength or sport performance – it’s literally helping to remodel your brain for the better. Pair this exercise with good sleep, omerga-3s, and a nutrient rich diet then you’ll provide your brain with all the necessary support materials for BDNF. By boosting BDNF, you’re not only getting fitter, you’re building a brain that learns faster, handles stress better, and stays sharper for life.
References
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