I recently discovered brain derived neurotrophic factor (BDNF) in a Stephen King novel about kids with psychic abilities. While I didn’t find any evidence supporting that idea, there are many studies that have clearly shown BDNF can improve both memory and cognitive function. It is active in areas of the brain linked to learning, memory, and higher thinking. Low BDNF levels have been shown to result in poor memory and mild cognitive impairment as we age(1).
While BDNF is a critical factor in our early development, we are learning that its impact can be seen all through our lives. It enhances our production of new neurons (neurogenesis), helps prevent neuronal death, and increases synaptic plasticity (tied to our learning and memory)(2). BDNF is a naturally produced protein in certain areas of our brains and yes, with work and discipline, there are ways we can stimulate an increase in the available levels in our systems.
Aerobic Exercise
The work part comes in two areas, the first one is the hardest for me to embrace… regular aerobic exercise(3). We have always known that, generally speaking, exercise can be good for us – but until I started researching this, I didn’t realize just how much the right kind of exercise can impact my brain. The hardest part of this for me is that this is my least favorite form of exercise… I’d much rather go lift some weights than get on to a treadmill or a stationary bicycle. It turns out there is a lot of research in this area suggesting that two or more aerobic exercise sessions per week can not only improve brain function, it can reduce the risk of developing neurodegenerative disorders and increase our neuroplasticity by increasing the production of neurotrophic factors, including BDNF.
Mental Training
Another area of activity that some studies are exploring is mental training. There are a lot of studies suggesting that mental training can increase our cognitive skills and memory, and there are also plenty that say it doesn’t make much of a difference. One study I found suggests the possibility that mental training may positively impact BDFN levels, but I could find nothing showing indisputable evidence. That said, if brain games are your thing, I’m sure it couldn’t hurt.
Yoga, Meditation, and Tai Chi
I found a major study that followed participants in a three-month yoga and meditation retreat, which showed they had increased their plasma BDNF levels 3-fold by the end of the retreat.(4) I meditate an average of about an hour per day, but I’m not sure if yoga is for me – I’m not as young and flexible as I once was. Luckily, tai chi has also been shown to increase BDNF levels significantly(5) and that’s something I can see myself doing. Either way, a meditation retreat is a serious bucket list item for me.
Mind-Body Health
“Mind-body health” also impacts BDNF levels(4). I had to look this up… it refers to techniques for keeping a positive attitude and approach to life, because our brain reacts chemically to our thoughts, feelings, and expectations. If we are worried and stressed, our body releases hormones to prepare our body for fight or flight – and these chemicals cause increased heart rate and blood pressure and suppress immune responses and other uses of energy considered non-essential when we are in a life-threatening situation. Whereas, when we relax and bring our thoughts into the present moment, our bodies respond appropriately, diverting energy as needed towards rebuilding and repairing our systems.
Diet and Supplements
Fish oil(6), curcumin(7) and coca(8), in addition to all of the other wonderful benefits they offer, can increase BDNF. Studies of whole coffee fruit extract show it produces a substantial increase in BDNF levels, one of these studies cites a 143% increase(9). I tend to gravitate towards more natural options, so for my first round tests I’m using whole, sun-dried organic coffee fruit that I brew tea from. If you’re wondering, it’s likely most people will prefer it with a spoonful of honey added in. There are many extracts out there, all claiming their many benefits. I can’t yet recommend one, but I’d definitely recommend going organic and working with reputable sources.
As always, I recommend that you discuss any new exercise regimens, dietary changes, or supplements with a trusted medical professional first.
In Closing
Those of us with brain injuries often find ourselves unable to perform many mental tasks to pre-injury level. Our best options now are to do what we can to aid in our healing and live a healthy lifestyle that supports better brain function. A program of exercise, diet, supplements, and lifestyle that is adapted to our needs and capabilities can make a difference. BDNF won’t fix my brain injury, but if it helps with neuronal healing, memory and learning, then doing what I can to increase my body’s production of it may make a positive difference in my life.
References
A reader pointed out to me that my articles haven’t been listing my sources of information, and that this might be helpful. I intend to go back through all my writings and add this feature where appropriate. Hopefully this is helpful.
- A large, cross-sectional observational study of serum BDNF, cognitive function, and mild cognitive impairment in the elderly – Shimada, Makizako, Doi, Yoshida, Tsutsumimoto, Anan, Uemura, Lee, Park, & Suzuki.
https://www.ncbi.nlm.nih.gov/pubmed/24782766 - Brain-derived neurotrophic factor and its clinical implications – Siresha Bathina & Undurti N. Das
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4697050/ - Aerobic exercise upregulates the BDNF-Serotonin systems and improves the cognitive function in rats – Pietrelli, Matković, Vacotto, Lopez-Costa, Basso, & Brusco
https://www.ncbi.nlm.nih.gov/pubmed/29800645 - Yoga, Meditation and Mind-Body Health: Increased BDNF, Cortisol Awakening Response, and Altered Inflammatory Marker Expression after a 3-Month Yoga and Meditation Retreat – B. Rael Cahn, Matthew S. Goodman, Christine T. Peterson, Raj Maturi, & Paul J. Mills
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5483482/ - Tai Chi Improves Cognition and Plasma BDNF in Older Adults With Mild Cognitive Impairment: A Randomized Controlled Trial – Sungkarat, Boripuntakul, Kumfu, Lord, & Chattipakorn
https://www.ncbi.nlm.nih.gov/pubmed/29353543 - The role of 5-HT₁A receptors in fish oil-mediated increased BDNF expression in the rat hippocampus and cortex: a possible antidepressant mechanism – Vines, Delattre, Lima, Rodrigues, Suchecki, Machado, Tufik, Pereira, Zanata, & Ferraz
https://www.ncbi.nlm.nih.gov/pubmed/21740919 - Effect of curcumin on serum brain-derived neurotrophic factor levels in women with premenstrual syndrome: A randomized, double-blind, placebo-controlled trial – Fanaei, Khayat, Kasaeian, & Javadimehr
https://www.ncbi.nlm.nih.gov/pubmed/26608718 - Theobromine Improves Working Memory by Activating the CaMKII/CREB/BDNF Pathway in Rats – Rafiad Islam, Kentaro Matsuzaki, Eri Sumiyoshi, Md Emon Hossain, Michio Hashimoto, Masanori Katakura, Naotoshi Sugimoto, & Osamu Shido
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6520707/ - Modulatory effect of coffee fruit extract on plasma levels of brain-derived neurotrophic factor in healthy subjects – Reyes-Izquierdo T, Nemzer B, Shu C, Huynh L, Argumedo R, Keller R, & Pietrzkowski Z
https://www.ncbi.nlm.nih.gov/pubmed/23312069
Superb! Brilliantly written and researched and a highly recommended read!
Thanks, Anne, for your kind words – and thank you for your guidance regarding sharing my research sources.