BDNF: A Crucial Factor for Promoting Healthy Brain Aging
Research indicates that a healthy diet and regular exercise enhance cognitive well-being and stimulate the production of brain-derived neurotrophic factor (BDNF).
Nourishment for Brain Health
As a neurotrophin—a type of growth factor protein—BDNF is vital for the survival of neurons that form the fundamental communication network in your brain. Being the most prevalent neurotrophin, BDNF is concentrated in high levels within critical brain regions such as the hippocampus, amygdala, cerebellum, and cerebral cortex. These regions are integral to functions including memory, emotional regulation, spatial awareness, language processing, and motor control.
For optimal brain function, it’s essential for the operations of each brain region to remain distinct. J. Carson Smith, a kinesiology professor at the University of Maryland at College Park, notes that these distinctions tend to diminish with age, resulting in a cross-activation of brain regions that can disrupt attention and memory.
“As we lose function in our brains, all of our brain regions tend to become activated all at once because we’re trying to compensate for this loss of neural function that we have as we get older,” Smith informed The Epoch Times during an interview.
BDNF is essential for preserving this neural functionality, with its role initiating in development by aiding in the maturation and survival of brain cells. Its activity continues throughout life, facilitating brain cell growth, maturation, and maintenance. Moreover, BDNF is crucial for neuroplasticity, the adaptive ability that enables your brain to forge new connections in response to novel information and challenges.
However, Smith explained that while BDNF is vital for promoting new connections, its primary function may lean more towards preserving dendrites—projections at the ends of neurons that facilitate communication within the brain’s network.
Related Stories
The Consequences of BDNF Decline
BDNF levels tend to decrease with age, resulting in reduced “fertilizer” available to nurture brain cells and their interconnections. Research has uncovered links between diminished BDNF levels and age-related alterations in the brain, such as decreased cognitive test scores, a reduction in hippocampal volume, and mild cognitive impairment (MCI). Individuals experiencing MCI exhibit more pronounced difficulties with memory, judgment, and decision-making but do not yet reach the levels characteristic of dementia or Alzheimer’s disease. Additional alterations such as diminished neurogenesis and the accumulation of beta-amyloid often observed in Alzheimer’s may also be linked to the decline in BDNF.
The authors of this study proposed, “BDNF levels might vary with disease severity, with higher levels associated with MCI and early stages of Alzheimer’s disease, and lower levels noted in patients exhibiting severe Alzheimer’s symptoms.” Although the reasons for these variations remain elusive, researchers speculate that the body may produce elevated BDNF levels in the early stages of cognitive decline to repair damaged brain cells or slow disease progression.
The method of measuring BDNF can also affect research findings. Smith elaborated to The Epoch Times that gauging BDNF levels in human brains can be challenging and invasive, leading researchers to rely on circulating BDNF levels, which may not accurately represent the amount of BDNF present in the brain, given that it is also found in tissues like muscle.
Influencing Factors on BDNF
Despite the complexities involved, patterns observed across studies indicate modifiable factors that could enhance or hinder BDNF production. According to Gina Nick, a prominent naturopathic physician and formulator of glutathione-based health products like Best Daily Ever Pixie Sticks, inflammation plays a pivotal role.
She revealed to The Epoch Times that exposure to dietary and environmental toxins can heighten inflammation as one ages. These exposures lead to the formation of reactive oxygen species (ROS), unstable molecules that stabilize themselves by extracting electrons from healthy tissues, initiating reactions that generate additional free radicals.
The Dietary-BDNF Link
Dietary components, such as salt, fats, and additives within ultra-processed foods, may drive inflammation. Nick emphasized that such foods can diminish glutathione, the body’s foremost protective antioxidant, triggering a loop that fosters chronic neuroinflammation.
“Glutathione is naturally produced in the body and utilizes numerous antioxidants during its synthesis,” she clarified to The Epoch Times. “Environmental toxins can ignite neuroinflammation, which in turn diminishes glutathione levels in the brain.”
She emphasized the necessity of replenishing antioxidant reserves to facilitate glutathione production, enabling the body to better safeguard brain cells from damage.
Exercise and Cognitive Wellness
Maintaining an active lifestyle may yield additional advantages for BDNF and overall cognitive health. A 2023 review highlighted that BDNF is a key factor behind the cognitive enhancements observed in various exercise trials. Researchers concluded that exercise, especially aerobic activities or cardio, correlates with improved cognition in instances of MCI and dementia.
The review connected several exercise-induced changes to enhanced cognitive outcomes, such as the release of lactate and proteins from muscles, alongside stimulation of osteocalcin. This protein is crucial for bone growth and aids muscles in adapting to physical activity. These molecules promote BDNF production and could explain the improvements observed in mood, cognition, learning, and memory.
Enhancing BDNF for Healthy Brain Aging
Consistently following dietary and lifestyle habits that are known to enhance cognitive well-being may bolster BDNF production and ensure the seamless operation of interactions within the brain.
Nick advises incorporating foods that contain or enhance glutathione production, such as cruciferous vegetables like broccoli, fruits like peaches, cherries, and strawberries, and unprocessed grass-fed red meat. She also recommends walnuts for their omega-3 content.
“A handful of walnuts daily is sufficient to provide the omega-3 fatty acids necessary for maintaining BDNF levels,” she informed The Epoch Times.
Implementing these changes with the support of family and friends can provide additional cognitive benefits.
As Nick stated, “There are always steps you can take to positively influence BDNF.”
