The brain-derived neurotrophic factor helps repair failing brain cells, protects healthy brain Cells, and helps your brain develop new connections.There are a variety of ways to increase your level.It has been shown that engaging in exercise, like biking and jogging, increases levels.Brain puzzles and socializing have been shown to increase the levels of a brain growth factor.Maintaining a healthy diet rich in Omega 3s is one way to increase your levels.
Step 1: Try riding a bike.
If done regularly, biking will increase your cardiovascular fitness.For 30 minutes to an hour, bike three to four times a week.10 to 20 minutes of fast-paced biking will increase your heart rate.You can bike around the park.The intensity of the exercise is more important than the amount of time you spend doing it.Increasing the speed or elevation of your bike will make it more intense.
Step 2: It's good to jog regularly.
A cardiovascular exercise that will increase your heart rate is jogging.For 30 minutes three to four times a week.Five to ten minutes of fast-paced running will increase the intensity of your jog.jog around your neighborhood or go to your local park and jog.
Step 3: Try walking with power.
Power walking is just as effective if biking or jogging isn't your thing.Start by walking a mile in 20 minutes.This is done three to four times a week.The following week, try to walk the mile in 15 minutes.The goal is to walk a mile in 13 minutes.
Step 4: You can exercise outside.
Your body converts the sun's rays to vitamin D.Try to get at least 20 minutes of sunlight a day.If you want to exercise in a park, go to it instead of going to the gym.
Step 5: You should consult with your doctor.
If you are on medication, consult your doctor before starting a new workout routine.Let your doctor know about your new workout routine.Your doctor can make suggestions to tailor the workout to you.Good exercises can be recommended by your doctor.The brain will benefit from exercises that require more coordination.
Step 6: Socialize with family and friends.
Social enrichment has been shown to increase the production of Bdnf.It is possible to meet with friends and family once or twice a week.Talk about your week, listen to their stories, and laugh.Socializing can help reduce stress and increase your body's production of BDNF.You can join a social group like a church group, volunteer group or local sports team.You can use online websites to find groups.In a social environment,hacking groups can help you learn how to increase BDNF.
Step 7: Try a new activity.
New and challenging activities are great ways to increase your brain power.You can learn a new language.Listen to a lecture at a museum or take a class at your local community college.Traveling to new places stimulates your brain.Taking a new route to work, cooking something new for dinner, or changing your daily routine are all ways to increase BDNF.
Step 8: You can challenge your brain with puzzles.
Puzzles are a great way to challenge your brain.Word problems, reading, or doing research on a topic you are interested in are great ways to challenge your brain.The harder the puzzle is, the harder your brain will work.Challenge yourself at least two to three times a week.
Step 9: Some foods are high in Omega 3s.
Brain function can be improved by a diet high in Omega 3s.One to two serving of oily fish, like salmon, mackerel, herring, and sardines, can be added to your diet each week.Foods with high levels of Omega 3s include chia seeds, walnuts, leafy greens, and meat from grass-fed animals.
Step 10: Try to fast intermittently.
Fasting for 12 hours has been shown to increase blood flow.Fasting doesn't have to be hard.Fasting for 12 hours can be done in a number of ways.You do this every night.Fast for 16 hours once or twice a month if you want to challenge yourself.
Step 11: Curcumin can be added to your diet.
Curcumin, which is found in curry, has been shown to increase levels.You can add these spices to your meals once a week.If you want to make your fish, chicken, and vegetable dishes look better, add a small amount of curcumin to them once or twice a week.
Step 12: You should increase your intake of fruit.
Anthocyanin is found in blueberries.If taken regularly, anthocyanin can increase an individual's BDNF.If not every day, try to eat a handful of blueberries at least five times a week.
Step 13: Use supplements.
You can get your daily value of Omega 3s and other vitamins by taking supplements.Take the supplement versions if you don't like fish or curcumin.Follow the instructions on the bottle to take the correct dose.Green tea and resveratrol have been shown to increase levels.Nootropic drugs aim to improve memory, creativity, and other brain functions.They may increase levels.You can take the supplements.Omega 3 can help improve brain function.
Step 14: Foods with high levels of sugar and corn syrup should be avoided.
Foods with high levels of sugar and fat have been shown to have a negative effect on the brain.Foods that are processed have been shown to decrease levels of BDNF.Don't eat these foods as much as you can.You can replace processed sugar with natural sugars like honey or maple syrup.Cook with fresh ingredients as much as you can, instead of eating pre-packaged meals.If you don't have time to cook your own meals, then get a crockpot.