Your brain creates a protein that supports the survival of brain cells, stimulates connections between neurons, and accelerates learning. This protein is called brain-derived neurotrophic factor (BDNF) and called “miracle growth for the brain.” BDNF is found to be low in people who chronically abuse alcohol and in people who have dementia. Levels of BDNF are shown to decrease with aging, and this attributes to the shrinking of the gray matter in the brain in the elderly. The good news is that we can help save levels of BDNF and even increase levels through lifestyle, but the key is to get started early and remain consistent.
The 5 Essentials to Increasing BDNF
- Mindset
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- Manage Stress: Stress is shown to dramatically decrease brain activity.
- Prioritize Social Connection: Loneliness and depression are shown to decrease brain activity.
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- Spinal Correction
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- The loss of spinal curvature is shown to cause mechanical tension in the central nervous system and hinder brain performance.
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- Exercise
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- Exercise regularly: Exercise is shown to increase BDNF levels immediately to benefit BDNF levels further.
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- Nutrition
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- Eat an anti-inflammatory diet with quality proteins and restricted carbohydrate intake like the Max Living Advanced Plan. Dark chocolate, blueberries, grass-fed butter, and olive oil are shown to aid BDNF. Prolonged fasting for over 48 hours is shown to increase BDNF levels by 350%.
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- Minimize Toxins
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- It has been shown that people who live in cities with the highest air pollution experience lowered BDNF levels. Make sure to breathe in fresh, clean air as often as possible. Toxic exposure also leads to chronic inflammation, immediately to which also negatively impacts BDNF.