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Alzheimer’s and Brain Health Awareness

Exciting New Research: Introducing BDNF!

High Intensity Interval Training - A form of exercise in which short periods of extremely demanding physical activity are alternated with less intense recovery periods.

Brain-Derived Neurotropic Factor (BDNF)

Why does it matter?

All of us regardless of our age are gifted the process of neurogenesis, meaning new neurons develop daily in our brains. As we age neurogenesis is still present but just not as efficient as when we are younger.

Our daily choices either supports cell health and maturation, or it speeds up cell death. One theory is that if our brain cells die faster than they generate, we are entering a state of neurocognitive decline (otherwise known as dementia)

BDNF is a neuroprotective agent that supports cell differentiation, maturation and survival of neurons and it is essential during neurogenesis. It also has a neuroprotective effect under adverse conditions such as cerebral ischemia (low oxygen in the brain); glucose instability in the brain and neurotoxicity.

This protein regulates glucose  and energy metabolism, and prevents exhaustion of cells. Decreased levels of BDNF are associated with neurodegenerative diseases such as Parkinson’s, Alzheimer’s disease and Huntington’s disease.

BDNF may be useful in prevention and management of several diseases including diabetes.

A 2019 study by Miranda, Morici, Zanoni and Bekinschtein called:

BDNF: A Key Molecule for Memory in the Healthy and Pathological Brain

Propose the following:

· BDNF is a key molecule in learning and memory

· BDNF is highly regulated, and changes are associated with both normal and pathological aging and psychiatric disease

· It is a marker that specifically relates to the progression of symptoms in many pathological conditions

· Environmental experiences dynamically influence mature BDNF levels

Factors that can impact BDNF levels:

Age, gender, environmental enrichment, estrogen levels, caloric restriction, physical exercise.

How can we increase our BDNF levels:

Although more studies need to be done and the impact of BDNF on brain processes are more complex than we are able to effectively measure, it is reasonable to try to increase our bodies ability to boost and preserve BDNF levels in order to protect our neurons.

Here are some tips:

· Exercise daily 30-60 min (moderate to high intensity)

· Keep a healthy sleep schedule (7-9 hours per night)

· Eat a balanced diet (rich in omega 3 fatty acids, caffeine and fiber and limit sugar intake)

· Manage stress (mindfulness/mediation and prayer/socialization)

· Mental stimulation (novel activities)

IF this looks familiar it is because it mimics The Cleveland’s Institute’s recommendations for the brain health: The 6-pillars of Brain Health (See our video below)

Try this Summertime Smoothie packed with Deliciousness and

BDNF-boosting ingredients!

Tropical Spirulina Memory Enhancer Smoothie

(Recipe credit: Smoothie Professor)

This tropical delight combines pineapple and spirulina to reduce brain inflammation and improve cognitive function.

Ingredients:

• 1 teaspoon spirulina (Increases BDNF and fights oxidative stress)

• 1/2 cup pineapple (rich in bromelain to reduce neuroinflammation)

• 1/2 cup mango (contains vitamin A for cognitive function)

• 1 tablespoon pumpkin seeds (provides magnesium and zinc for BDNF production)

• 1 cup coconut milk (adds creaminess and essential fats)

• 1 teaspoon ginger (enhances circulation to the brain)

• 1/2 cup ice

Instructions:

1. Blend all ingredients until smooth.

2. Serve immediately for a refreshing brain boost.

Why It Works:

Spirulina and pineapple enhance neural function, while pumpkin seeds and ginger support cognitive health.

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