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This article was medically reviewed by Sarah Gehrke, RN, MS. Sarah Gehrke is a Registered Nurse and Licensed Massage Therapist in Texas. Sarah has over 10 years of experience teaching and practicing phlebotomy and intravenous (IV) therapy using physical, psychological, and emotional support. She received her Massage Therapist License from the Amarillo Massage Therapy Institute in 2008 and a M.S. in Nursing from the University of Phoenix in 2013.
There are 13 references cited in this article, which can be found at the bottom of the page.
This article has been viewed 12,222 times.
BDNF, brain-derived neurotrophic factor, is a protein that helps repair failing brain cells, protects healthy brain cells, and helps your brain develop new connections.[1] You can increase your level of BDNF through a variety of ways. Engaging in exercise, like biking and jogging, have been shown to increase levels of BDNF. Engaging in mind-stimulating activities like socializing and brain puzzles have also been shown to increase levels of BDNF. Maintaining a healthy diet rich in omega-3s is another way to increase your levels of BDNF.
Steps
Method 1
Method 1 of 3:
Exercising to Increase BDNF
Try biking. Biking is a cardiovascular exercise that, if done regularly, will increase your BDNF. Bike three to four times a week for 30 minutes to an hour. Make sure to incorporate 10 to 20 minutes of fast-paced biking to increase your heart rate further.[2]- Bike around your neighborhood or local park.
- The intensity of the exercise is more important than how long you spend doing it. Try to increase the speed or elevation of your biking to make it more intense.[3]
Jog regularly. Jogging is another cardiovascular exercise that will increase your heart rate and stimulate the production of BDNF. Jog for 30 minutes three to four times a week. Increase the intensity of your jog by incorporating five to ten minutes of fast-paced running to boost your rate heart further. [4]- Go to your local track or park to jog, or simply jog around your neighborhood.
Try power walking. If biking or jogging isn’t your thing, do not worry because power walking is just as effective. Start by walking a mile in 20 minutes; this is a pace of 3 mph (4.8 km/h). Do this three to four times per week. The following week, try to walk the mile in 15 minutes; this is a 4 mph (6.4 km/h) pace.[5]- Your goal should be to walk a mile in 13 minutes, which is a 4.5 mph pace.
Exercise outside. Sunlight, which your body converts to vitamin D, also increases levels of BDNF. Try to get at least 20 minutes of sunlight each day to increase your levels of BDNF.[6]- For example, instead of exercising in a gym, go to a local park to exercise.
Consult your doctor. Before beginning a new workout routine, consult your doctor first, especially if you are on medications. Let your doctor know what your new workout routine entails. Your doctor may make some suggestions or adjustments to tailor the workout to your individual needs.[7]- Your doctor may be able to recommend good exercises to do. Exercises that require more coordination will be better for the brain.
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Method 2
Method 2 of 3:
Stimulating Your Mind
Socialize with friends and family. Regular social enrichment has been shown to stimulate the production of BDNF. Try to meet with friends and family once or twice a week. Talk about your week, listen to their stories, and tell jokes and laugh. Socializing also helps to reduce stress, which can further increase your body’s production of BDNF.[8]- Alternatively, you can join a social group like a church group, volunteer group, or a local intramural sports team.
- Use online websites to find groups that meet in your area. Biohacking groups can help you learn how to increase BDNF in a social environment.
Try a new activity. Activities that are challenging, as well as new, are a great way to stimulate your brain and increase your BDNF. Learn an instrument or a new language. Take a class at your local community college, or listen to a lecture at a local museum. Traveling to new places is also a great way to stimulate your brain.[9]- Even something as simple as changing your daily routine can increase BDNF; for example, take a new route to work, or cook something new for dinner.
Challenge your brain with puzzles. Puzzles like Sudoku, crossword puzzles, and Scrabble are a great way to challenge your brain. Word problems, reading, or doing research on a topic you are interested in are also great ways to challenge your brain. The harder the puzzle is, the harder your brain will work and the more BDNF it will produce.[10]- Engage in challenging activities at least two to three times a week.
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Method 3
Method 3 of 3:
Focusing on Your Diet
Eat more foods high in omega-3s. A diet high in omega-3s can increase BDNF levels and improve brain function. Incorporate one to two servings of oily fish, like salmon, mackerel, herring, and sardines, into your diet each week.[11]- Other foods high in omega-3s are flax seeds, chia seeds, walnuts, spinach, Brussels sprouts, purslane, meats from grass-fed animals, and omega-3 enriched eggs.
Try intermittent fasting. Fasting for 12 hours has been shown to increase BDNF. However, fasting does not have to be hard. Fasting for 12 hours can be as simple as skipping your bedtime snack and not eating until breakfast the next morning. Essentially, you do this every night.[12]- If you want to challenge yourself, then try fasting for 16 hours once or twice a month.
Incorporate curcumin into your diet. Curcumin or turmeric, which is found in curry, has been shown to increase levels of BDNF. Try to incorporate these spices into your meals once a week.[13]- For example, incorporate a teaspoon (5 ml) of curcumin into your fish, chicken, and vegetable dishes once or twice per week.
Increase your intake of blueberries. Blueberries contain an antioxidant known as anthocyanin. Anthocyanin has been shown to increase an individual’s BDNF if taken regularly. Try to eat a handful of blueberries at least five times a week, if not every day.[14]
Use supplements. Supplements are a great way to get your daily value of omega-3s and other vitamins that you would normally get from eating healthy foods. If you do not like fish or curcumin, for example, then take the supplement versions. Make sure to follow the instructions on the bottle to take the correct dosage.[15]- Green tea and resveratrol supplements have also been shown to increase levels of BDNF.[16]
- Nootropic drugs are supplements that aim to improve memory, creativity, and other brain functions. They may also increase BDNF levels.[17]
- You can also take DHA dietary supplements. DHA is a type of omega-3 that can help improve brain function.[18]
Avoid foods high in sugar and high fructose corn syrup (HFCS). Foods high in processed sugar and HFCS have been shown to decrease levels of BDNF. Additionally, processed foods have also been shown to decrease levels of BDNF. Try to avoid eating these foods as much as you can.[19]- For example, you can replace processed sugar with more natural sugars like honey, maple syrup, or agave.
- Instead of eating pre-packaged meals, cook with fresh ingredients as much as you can. If you do not have time to cook your own meals, then look into getting a crockpot.
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Tips
- You can get your BDNF levels tested by getting an ELISA test, such as Biosensis, Promega-Emax, or Millipore-Milliplex.[20]Thanks
- It can take a few months for you to start seeing consistent results.Thanks
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References
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4697050/
- ↑ http://highexistence.com/boost-brain-harnessing-neurogenesis/
- ↑ http://www.highintensityhealth.com/datis-kharrazian-overcome-memory-loss-brain-fog-depression-brain-injury/
- ↑ http://highexistence.com/boost-brain-harnessing-neurogenesis/
- ↑ http://www.prevention.com/fitness/power-walking-blast-fat
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3487856/
- ↑ http://drjohnday.com/10-ways-to-boost-brain-function-with-bdnf/
- ↑ https://mentalhealthdaily.com/2015/03/30/8-ways-to-increase-bdnf-levels-brain-derived-neurotrophic-factor/
- ↑ http://sciencing.com/stimulate-brain-5090640.html
- ↑ http://sciencing.com/stimulate-brain-5090640.html
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3208643/
- ↑ http://drjohnday.com/10-ways-to-boost-brain-function-with-bdnf/
- ↑ http://drjohnday.com/10-ways-to-boost-brain-function-with-bdnf/
- ↑ http://drjohnday.com/10-ways-to-boost-brain-function-with-bdnf/
- ↑ https://mentalhealthdaily.com/2015/03/30/8-ways-to-increase-bdnf-levels-brain-derived-neurotrophic-factor/
- ↑ https://www.ncbi.nlm.nih.gov/pubmed/21221775
- ↑ https://www.ncbi.nlm.nih.gov/pubmed/20095391
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3208643/
- ↑ https://www.ncbi.nlm.nih.gov/pubmed/12088740
- ↑ https://www.nature.com/articles/srep17989
About this article
Sarah Gehrke, RN, MS
Registered Nurse
This article was medically reviewed by Sarah Gehrke, RN, MS. Sarah Gehrke is a Registered Nurse and Licensed Massage Therapist in Texas. Sarah has over 10 years of experience teaching and practicing phlebotomy and intravenous (IV) therapy using physical, psychological, and emotional support. She received her Massage Therapist License from the Amarillo Massage Therapy Institute in 2008 and a M.S. in Nursing from the University of Phoenix in 2013. This article has been viewed 12,222 times.
Co-authors: 5
Updated: July 12, 2019
Views: 12,222
Thanks to all authors for creating a page that has been read 12,222 times.
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