Take a moment and imagine your brain as its own little self-contained garden-like ecosystem within the body. If you want to grow happy and healthy plants within that ecosystem, you need things like soil, water, fertilizer, and sunlight. While your body supplies most of those things on its own assuming you are eating relatively well and getting regular exercise, the one thing that it needs help with is a special ingredient that acts as a fertilizer for your brain’s garden. That substance is called Brain-Derived Neurotrophic Factor or BDNF for short. This is a crucial component in helping your brain thrive much like a healthy amount of Miracle Grow will for your garden. In today’s blog, we’re going to explore some easy and healthy ways that you can help increase this incredible substance in your brain so that you can reduce brain fog and improve long-term cognitive wellness.
How to Increase Your BDNF Levels Naturally
One of the easiest ways to get more BDNF in your brain is to exercise regularly. Aerobic exercise, like walking, running, cycling, or swimming, has been shown to increase levels of this vital protein. Even moderate activity for 30 minutes a day can make a difference. Here are some other things to do in order to help boost BDNF:
- Prioritize Sleep
- Sleep is pretty much an activity that is 100% dedicated to helping your brain recover and repair and recharge in many ways, but it also helps maintain healthy levels of BDNF.
- Eat Brain-Boosting Foods
- Foods rich in Omega 3 fatty acids like salmon, sardines, walnuts, and flaxseeds can help improve BDNF levels. Also Polyphenols like blueberries, dark chocolate, green tea help.
- Challenge Your Brain
- Doing regular puzzles, video games, learning new skills, practicing a musical instrument among other things are all great ways to help keep you brain healthy and full of BDNF
- Spend Time in Nature and Sunlight
- Vitamin D, which is mainly produced when your skin is introduced to sustained sunlight is a great way to help support BDNF levels in your brain. If you combine that with a long walk or rigorous hike or bike ride, then you are getting yourself a brain health two for one at the same time!
For The Road
We hope you enjoyed learning about the benefits of improving your overall brain health. If you would like to know more about this or anything else along these lines, we are happy to help. Just contact us and we can go over your options and help you find the best path for your health and nutrition goals. Schedule a consultation for any of our amazing services by reaching out to us here. We look forward to hearing from you.
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