Brain boosters
Our brains shape our existence and are integral to who we are and how we respond to the world around us. Cognition, memory and learning, executive functioning, emotional regulation, and pain perception are just a few of the many important jobs undertaken by the humble brain.
The brain is an often-underappreciated organ, particularly when it’s working well. However, ageing, stress and neurological disease can burden the brain over time. Embracing a brain-boosting lifestyle can help support brain health as you age.
The Brain’s Friend, BDNF
Neurotrophic factors are special proteins in the brain that that help neurons grow, connect and work properly. Brain derived neurotrophic factor (BDNF) is a key brain protein that is essential for neuron growth, development, survival and function.1,2
Recent research show that dysregulation of BDNF is linked to several brain disorders including Alzheimer’s disease, Parkinson’s disease and multiple sclerosis, as well as depression and anxiety.1,2 Boosting BDNF levels in the brain might help improve cognitive function, mood and brain flexibility.
Boosting BDNF with Diet and Lifestyle
Diet and lifestyle choices have the power to increase BDNF production naturally, making these accessible strategies to support brain and neurological health.1,2
Foods known to boost BDNF include fruits and vegetables (especially those containing lycopene and quercetin), cauliflower, pomegranate, citrus fruits, olive oil, sesame oil/seeds, cinnamon, parsley and thyme, to name a few.2,3
Many people cherish a morning coffee or tea as a cognition enhancer to prepare their brains for a productive day. Interestingly, coffee beans also influence BDNF, particularly in adulthood and older age. 3 Likewise, preclinical studies provide robust evidence of the role of green tea (Camellia sinensis) compounds in improving cognitive performance and modulating hippocampal BDNF. 3
Physical exercise is another strategy for increasing BDNF levels in the brain.2
Neuroprotective herbs
As well as acting on BDNF, these herbs also have actions that support brain health, mood and/or cognition.
Bacopa: Preclinical results show that Bacopa (Bacopa monnieri) modulates BDNF, an effect that may underlie its cognitive-enhancing actions.3
Saffron: The colour of Saffron (Crocus sativus) is mostly due to the carotenoid crocin, the active ingredient responsible for its neuroprotective activity. In vivo studies shows that crocin has antidepressant effects and significantly increased the transcription levels of BDNF in the hippocampus.3
Ginkgo: Ginkgo (Ginkgo biloba) has been shown to clinically improve cognitive impairment by ameliorating microvascular function in the brain. Preclinical studies suggest that Ginkgo may be effective in restoring BDNF in states of neurotrophin deficit.3
Turmeric: Curcumin, a phytochemical derived from Turmeric (Curcuma longa) root, is a potent anti-inflammatory, neuroprotective and antioxidant herb.2 Turmeric and curcumin have been extensively studied as modulators of BDNF. 2,3,4
To Better Brains
Support brain health, cognition and neuroplasticity by harnessing the power of herbs and diet and lifestyle choices to increase BDNF production, naturally.
References
1. Merighi A. Brain-derived neurotrophic factor, nociception, and pain. Biomolecules. 2024 Apr 30;14(5):539. doi: 10.3390/biom14050539.
2. Liaqat H, Parveen A, Kim SY. antidepressive effect of natural products and their derivatives targeting BDNF-TrkB in Gut-Brain Axis. Int J Mol Sci. 2022 Nov 29;23(23):14968. doi: 10.3390/ijms232314968.
3. Sangiovanni E, Brivio P, Dell'Agli M, Calabrese F. Botanicals as modulators of neuroplasticity: focus on BDNF. Neural Plast. 2017;2017:5965371. doi: 10.1155/2017/5965371.
4.Kunnumakkara AB, Hegde M, Parama D, Girisa S, Kumar A, Daimary UD, et al. Role of turmeric and curcumin in prevention and treatment of chronic diseases: lessons learned from clinical trials. ACS Pharmacol Transl Sci. 2023 Mar 6;6(4):447-518. doi: 10.1021/acsptsci.2c00012.
