Boost Brain Cell Birth with These Four Strategies
She’s giving you a piece of her mind.
Emily McDonald, an Arizona neuroscientist and mindset coach, is sharing four ways to boost the birth of new brain cells — a process known as neurogenesis.
Exercise Regularly
McDonald suggests participating in a low-intensity workout at 60% to 70% of your maximum heart rate.
“Zone 2 exercise has been shown to boost [brain-derived neurotrophic factor levels (BDNF)] in the brain, which is a protein that can help neurons grow,” McDonald said.
Discovered in the 1980s, BDNF has been dubbed “Miracle-Gro” because it enhances learning and memory by encouraging the survival and growth of existing neurons and the development of new ones.
Try Meditation
“Meditation can also boost BDNF levels, and it can also enhance neuroplasticity, which is the brain’s ability to rewire” in response to life experiences, McDonald explained.
Some research suggests that meditation may stimulate structural changes in the hippocampus, a region where neurogenesis occurs in adults.
Eat Polyphenol-Rich Foods
Polyphenols — found in dark chocolate, berries, pears, grapes, and red wine — boast antioxidant and anti-inflammatory powers that are believed to protect against free-radical damage and help prevent neurodegenerative diseases like Alzheimer’s and Parkinson’s by reducing inflammation in the brain.
“Blueberries are a great example of this type of food,” McDonald advised.
Be in the Sun
BDNF levels appear to be tied to seasons — one study indicated they are lower from January to May and higher from June to December.
“Sunlight can boost our BDNF levels. You’ve got to go out in the sun,” McDonald recommended.
Just don’t forget your sunscreen.
Conclusion: Boosting Neurogenesis is Within Reach
By incorporating these four strategies into your daily routine, you can give your brain a boost and support the birth of new brain cells. Remember to exercise regularly, try meditation, eat polyphenol-rich foods, and get some sunlight to reap the benefits of neurogenesis.
FAQs
Q: What is neurogenesis?
A: Neurogenesis is the process by which new brain cells are born and integrated into the brain.
Q: Why is neurogenesis important?
A: Neurogenesis is important for learning, memory, and overall brain health. It can help to prevent neurodegenerative diseases like Alzheimer’s and Parkinson’s.
Q: How can I support neurogenesis?
A: You can support neurogenesis by exercising regularly, trying meditation, eating polyphenol-rich foods, and getting some sunlight.
Q: Can I start too late in life to support neurogenesis?
A: No, it’s never too late to start supporting neurogenesis. While the brain is most receptive to new cell growth in childhood and adolescence, it is still possible to support neurogenesis at any age.
