Boosting BDNF Naturally
Today we are going to be having a discussion on how to boost your brain health naturally. We will be talking about BDNF and how we can help switch our moods during this darker season. This time of year while the season is shifting to winter we need to learn to shift our moods along with it. First of all, what is BDNF? Well BDNF is called brain derived neurotrophic factor. This is created by the neurons in our brain, it stimulates the growth of neurons and their ability to reach out to other neurons which is important for our brain to be able to communicate and learn new things and have a good memory and good moods.People often say BDNF is like the fertilizer for our brain, when you put it on it leads to the brain neurons sprouting and being able to be more efficient. We can see that those with memory impairment conditions such as Alzheimers might be low in BDNF.
How do we boost this naturally, there are a lot of different ways to do this but the foundation is exercise! Exercise helps produce BDNF, boost endorphins, and helps to stimulate our nervous system. Higher intensity workouts produce more BDNF, it is important to start off slow with exercise and work your way up.
There are also a lot of wonderful herbs to help boost BDNF. The research is really unfolding on this and a lot of herbs we have been using in natural medicine for many years are showing to improve BDNF, one of those herbs is Curcuma, good old-fashioned turmeric. I always say food form is great, adding turmeric as a spice to your foods is a great way of getting it. For people who want to really boost their BDNF, there are supplements we can take, supplements offer a concentrated form of turmeric to really get our levels higher. Adaptogenic herbs such as ashwagandha help us to respond to stress and Ginkgo Biloba helps with memory and blood flow to the brain, the research is showing these herbs might help boost BDNF.
What else can we do to support our mental health? The main thing is to talk, talk to someone when you feel sad, talk to someone when you feel anxious. We might often feel like our health is a burden on others, but it's not. In fact, it actually strengthens connections with people. If you are having a hard time start by talking, talk with someone who makes you feel heard and validates whether it's a good friend or a healthcare professional.
Finally, the last thing we look at is getting some basic nutritional deficiencies sorted out. We are seeing Vitamin D deficiencies through the roof. Almost everyone one of my patients I have tested for vitamin d has had a deficiency, even those who supplement. Even Dr. Nabata and myself, naturopathic doctors, have low levels going into this winter.
These are my tips for supporting the brain for the winter season:
Physical activity - Boost BDNF and endorphins
Supplement with BDNF boosting herbs.
Talk with someone, We are always here to support you and talk if you need it. Reach out
Clarifying nutritional deficiencies - A good daily multivitamin
Get your Vitamin D levels up!
