How To Increase BDNF – Brain-Derived Neurotrophic Factor

BDNF, or Brain-Derived Neurotrophic Factor, is a growth factor involved in neurogenesis, neuroplasticity, memory storage, mood, brain health, and cognition and the nervous system.

Low levels of BDNF can contribute to depression and other cognitive/mental/mood disorders, and increasing BDNF can improve them.

Increasing BDNF can have beneficial effects and significantly improve learning, memory retention, mood, cognitive ability, memory, concentration, and motivation.

Increasing BDNF can also induce and improve flow-states by it’s above mentioned benefits.

Inability to concentrate, low attention-span, poor/weak memory, depression and anhedonia, ADHD/ADD, lack of motivation, low “energy”, and irritability are all symptoms of low BDNF.

BDNF plays a role in addiction, and low levels can increase the likelihood of developing reliances on stimulants – including video games and music – and increase the likelihood of relapse.

Increasing BDNF can help improve recovery from addictions, reduce the likelihood of relapse, and improve the development of good habits and resisting bad habits.

Increasing BDNF can also improve memory and skill retention, such as mind-body connection and skill in martial arts.

Exercise, good nutrition, an enriched environment, and more can increase BDNF, suggesting that many are deficient in BDNF given the low rates of such habits and lifestyle.

Things that improve health and such that can increase BDNF go hand-in-hand, thus another reason to do more of these and improve health.

Increasing BDNF (i.e. Improving Health & Brain/Mental Health) should be an area of interest to many, especially those looking to increase their performance and improve their reading, memory, concentration, focus, writing, and mood and motivation.

How To Increase BDNF:

1. Exercise

2. High-Intensity Exercise

3. Walks

4. Being In Nature

5. Sleep

6. Enriched Environment

7. Puzzles

8. Sunlight & Vitamin D

9. Reading

10. Chess & Other Games

11. Lion’s Mane

12. Bacopa Monnieri

13. Social Interaction

14. Exploring And Going To New Places

15. Driving (Related To Above)

16. Cleaning

17. A Clean Environment

18. Showering/Bathing

19. Grooming & Dressing Nicely/Dressing The Way You Want To

20. Using Your Opposite Hand

21. Changing Your Environment Or Routine

22. Vitamins and Minerals, Especially Vitamin A, D, E, Zinc, and Magnesium.

23. Music, Especially Classical Music

24. Caffeine

25. Tea And Coffee

26. Cacao Or Dark Chocolate

27. Antioxidants

28. Writing And Speaking (Social Interaction, Public Speaking, etc.)

29. Acting And/Or Singing

30. Doing Something New

31. Doing Something Fun

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