Dear Tribe,
In the last few communications, I have focused a lot on mental health.
In the last few years, we are seeing research indicate that women’s health transitions (perimenopause, menopause) have a strong cognitive implications. Which is why we need to protect our most important organ after the heart: the brain.
With women twice as likely as men to develop cognitive degenerative diseases such as dementia and Alzheimer’s it is imperative we take action to protect our central hard drive that is our brain.
As professionals, we are all employed for the use of our greatest cognitive machine. As the CEOs of the home, we are also fundamental in the management of those we care for, our communities, as well as, ourselves.
Research has identified that there is a potent tool that we can have access to in order to balance and, even, maximise our cognitive abilities: BDNF.
Brain Derived Neurotropic Factor (BDNF) is a protein in the brain and nerves that is involved in preserving already-existing nerve cells and encourages the growth of new nerve cells and synapses (the structures that support signal transmission from one nerve cell to the next). Growth of new nerve cells – also known as brain plasticity – helps the brain heal after an injury from trauma, a stroke, or other adverse health conditions. Maintaining this brain plasticity supports healthy brain function as we age.
BDNF plays an important role in learning, memory, and behaviour. As a result, BDNF has broad influence on mood, sleep patterns, eating habits, and appetite (and who does not want more control of this?!). Some of these effects are within the brain and central nervous system, while some occur in other parts of the body.
As our BDNF levels drop naturally as we age, we need to take action to minimize loss. Here are some strategies to consider:
Exercise: you have been told this many times, that exercise is good for you. More specifically, though, evidence suggests that exercise increases BDNF. In addition, exercise increases the size of the hippocampus (the part of the brain responsible for learning, memory and emotions). High-intensity interval training – HIIT – is a way of exercising that alternates short periods of intense anaerobic exercise with less intense recovery periods. HIIT is particularly effective at modulating cortisol, preventing high blood sugar and increasing BDNF.
Move during the day – sitting for longer than 15 minutes has shown to impact BDNF negatively. A study on individuals with type 2 Diabetes found that avoiding sedentary periods for longer than 15 minutes resulted in increased BDNF. This effect was more pronounced in participants who didn’t normally engage in moderate-to-vigorous exercise. So, sit for long periods of time, then stand up and move, bounce in your chair, or move your arms and legs several times an hour.
Eat BDNF producing foods: Here is a list of foods which can increase the production of BDNF:
A high-protein diet
Pomegranate
Fish and fish oil
Olive oil
Blueberries and other berries
Dark chocolate
Salute the sun: Similar to vitamin D, exposure to sunlight increases BDNF. Its level tends to be higher in the spring/summer months than the winter months. One study looked at the number of sunlight hours in the 10 weeks prior to having BDNF levels checked and found a positive correlation. So, the more sunshine you are exposed to, the higher your BDNF level. This could be one of the mechanisms associated with seasonal affective disorder (SAD)
Become Mindful: Brain-derived growth factor (BDNF) is impacted by mindfulness-based interventions, such as yoga, breathing exercises – in fact, these forms of slow, steady, mindful activities increased BDNF in women.
It has been shown that women have a higher expression of BDNF in several brain regions, a difference that may be explained by estrogen-induced effects on BDNF signaling pathways. This means that we may also be more susceptible to BDNF changes, with a greater impact on our brain function.
With today’s multiple challenges, it is imperative to stay on the top of our brain-game, so let’s start now!
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Warmest, as always,
Christina