BDNF & NGF: The Brain Must Be in a Growth Mode to Prevent Neurological & Mental Health Issues
Neurotrophin proteins help neurons form new connections and strengthen existing ones, which is essential for cognitive and neural functions.
As I get older, one of my goals is to keep my brain healthy and mind sharp. I want to protect myself from neurodegenerative diseases like dementia, Alzheimer’s, Parkinson’s, or ALS, which are prevalent conditions. I also focus on mental health as many friends and relatives of my age, unfortunately, struggle with these conditions.
As mentioned in a recent paper, declining BDNF (which I will unfold in this story) and inflammation are two prominent biological risk factors in the development of depression that have received considerable attention.
While protecting the brain, the preventative measures I take also help me improve the condition of the heart and other organs, as they are all connected in intricate ways, making holistic and psychosomatic health approaches necessary.
Maintaining brain health, enhancing cognitive performance, building cognitive reserves, and preventing neurodegenerative disorders require putting the brain in growth mode.
Although many factors like neuroinflammation exist, I cannot emphasize enough the importance of growth factors, as brain volume shrinkage is the primary cause of cognitive decline and impairment based on my decades of research.
After introducing two growth factors (neurotrophin proteins) for the brain and the nervous system, I will briefly touch on the lifestyle modifications that helped me achieve my goals in this article. I developed these habits and lifestyle factors based on research in cognitive science, neuroscience, psychiatry, psychology, and metabolic health disciplines.
They have the potential to improve our physical and mental health significantly. However, we all need to customize the protocols to our needs, as no single formula exists for each person.
My goal is to empower you to take control of your brain health and cognitive function before it gets too late, as reversing neurological and mental health conditions is very difficult, especially in our older ages, as the brain goes into shrinkage mode.
The purpose of this story is to inspire and inform you to make the necessary changes to improve your brain health and cognitive performance and reduce your risk of neurodegenerative diseases and mental health disorders proactively with healthy lifestyle choices and timely professional support.
An Overview of Brain-Derived Neurotrophic Factor (BDNF)
Neurotrophins are crucial for our neurological and mental health. Specific genes activate and control the process. The BDNF genes are part of the neurotrophin group of growth hormones. BDNF (Brain-Derived Neurotrophic Factor) is a signaling protein.
Parts of the brain, such as the cortex, hippocampus, basal forebrain, and cerebrum, produce BDNF, which can influence neuronal function, creating neuroplasticity in the brain. We need it for neuronal maintenance, survival, plasticity, and regulating neurotransmitters.
Neurotrophin proteins support neurons’ survival, growth, and functioning in the brain. In other words, neurotrophins contribute to developing neurons in the brain. Thus, they are essential for the survival of neurons.
As documented in this review paper, “BDNF has been suggested as a candidate biomarker of pathological conditions and therapy efficacy, as most of the current treatments are accompanied by a significant change in blood BDNF levels.”
The brain needs BDNF to maintain memories and learning. BDNF exists actively in brain regions associated with memory. These regions help us learn and build new memories. As confirmed in this paper: “BDNF is essential to promote the persistence of long-term memory storage.” BDNF is relatively rare in dementia patients, especially Alzheimer’s disease patients.
Measuring and validating the levels of BDNF in humans is possible, as discussed in this paper. However, as pointed out in this paper, “The use of BDNF as a biomarker is limited by the poor reproducibility of results, likely due to the variety of methods used for sample collection and BDNF analysis.”
The good news is that we don’t need supplements to enhance BDNF. Instead, we can increase it via healthy lifestyle habits. I documented them in the subsequent sections.
Regarding neurodegenerative disease prevention, the central hypothesis is the benefits of boosting BDNF to reduce neurological and mental health risks. From my experience and perspective, the fundamental premise of increasing or maintaining an adequate amount of BDNF in the brain is to create cognitive reserves as we age.
Recent studies indicate that higher BDNF might reduce the risk of dementia, particularly Alzheimer’s disease. Likewise, lower BDNF levels can increase neurological and mental disorder risks. For example, this paper in JAMA Neurology titled Serum Brain-Derived Neurotrophic Factor and the Risk for Dementia investigated and provided valuable insights.
Another study in Nature titled Potential therapeutic uses of BDNF in neurological and psychiatric disorders investigated the possible therapeutic application of BDNF in modifying fundamental processes underlying neural disease.
The measurable effects of increasing BDNF are reflected in my working memory, task-switching, and problem-solving capabilities, which I monitor using various tools.
One known factor reducing BDNF is impaired glucose levels in the bloodstream. This was observed in clinical studies and verified in reviews of those studies. Those who experience metabolic disorders and insulin resistance seem to have less BDNF in the brain. For example, this paper confirms:
“Low levels of BDNF accompany impaired glucose metabolism. Decreased BDNF may be a pathogenetic factor involved not only in dementia and depression but also in type 2 diabetes, potentially explaining the clustering of these conditions in epidemiological studies.”
Within an impaired glucose context, insulin resistance and metabolic syndrome are also associated with low levels of BDNF. For example, this study informs: “BDNF serves widespread roles in regulating energy homeostasis in both fetuses and adults, by controlling fetal growth patterns, adult feeding, and physical activity, and by regulating glucose metabolism in peripheral tissues. Impaired BDNF signaling may be implicated in the etiopathogenesis of the metabolic syndrome.”
Another risk factor for declining BDNF levels is sedentary life. As informed by this study, “Physical exercise was able to maintain geriatric cognitive function performance by BDNF protein regulation.”
The researchers found a lower amount in the sedentary group after assessing the BDNF level by ELISA. As BDNF comprises amino acids, especially branched-chain amino acids (BCAAs), protein deficiency might cause low levels, as explained in this paper.
In addition to brain health, another use case of BDNF in my mental health kit is to keep vitality and enhance mood. For example, after deliberately increasing my BDNF using various methods, my mental energy increased, my mood improved, and my anxiety decreased. I documented my research and experience on this in an article titled How to Increase BDNF with Five Lifestyle Habits.
An Overview of NGF (Nerve Growth Factor)
As documented in a paper, since its discovery, the nerve growth factor has long occupied a critical role in developmental and adult neurobiology for its many essential regulatory functions on the survival, growth, and differentiation of nerve cells in the peripheral and central nervous system.
Nerve Growth Factor (NGF) is a protein crucial for the growth, maintenance, and survival of specific neurons, primarily those in the peripheral and central nervous systems. NGF plays a pivotal role in neural development, plasticity, and regeneration.
NGF is the first discovered member of a family of neurotrophic factors, collectively indicated as neurotrophins. It involves nerve cells' growth, differentiation, and survival, particularly during embryonic development. It helps in the formation of connections between neurons and promotes the survival of neurons by preventing cell death.
NGF plays a critical role in the maintenance of neurons throughout life. It helps repair and regenerate damaged neurons, which is essential for learning, memory, and overall cognitive function.
NGF has implications for various neurological disorders. Lower levels of NGF have been associated with conditions like Alzheimer’s disease, Parkinson’s disease, and peripheral neuropathy. Maintaining adequate levels of NGF may help slow down the progression of these disorders.
For example, this exceptional 2020 paper informs that “ Neurodegenerative diseases, including Alzheimer's disease, psychiatric disorders (depression and schizophrenia) and brain parasitic infection have in common the effect of changing the brain levels of neurotrophins, in particular, NGF.”
NGF has also been linked to mood regulation and emotional well-being. Studies suggest that NGF may play a role in depression and anxiety disorders. Increasing NGF levels may potentially have antidepressant and anxiolytic effects.
As we age, the production of NGF tends to decline, contributing to age-related cognitive decline, memory problems, and neurodegenerative diseases. However, there are several things we can do to support NGF levels as we get older.
Brain-derived neurotrophic Factor (BDNF) and Nerve Growth Factor (NGF) are both critical proteins supporting neuronal growth, survival, and function, yet they exhibit distinct characteristics.
As documented in this paper, under physiological conditions, NGF is synthesized by peripheral target tissues, whereas BDNF synthesis is highest in the CNS. This situation changes dramatically after a lesion of peripheral nerves. As previously shown, there is a marked rapid increase in NGF mRNA in the nonneuronal cells of the damaged nerve.
While NGF primarily functions in the peripheral nervous system, promoting the growth and survival of sensory and sympathetic neurons, BDNF is predominantly found in the brain, facilitating synaptic plasticity crucial for learning and memory.
They both are implicated in various neurological disorders such as Alzheimer’s and Parkinson’s diseases and with mood disorders like depression and schizophrenia. However, the research is still inconclusive as scientists learn these proteins' behavior in the brain and the nervous system.
As documented in this paper, significant distinctions exist in NGF and BDNF secretion mechanisms. Specifically, previous studies found that NGF secretion occurred solely via the constitutive pathway in hippocampal neurons and pituitary cell lines. However, BDNF was exclusively sorted through the activity-dependent regulated pathway.
Their regulation mechanisms also differ, with NGF responding to inflammation and injury, while BDNF is influenced by neural activity and environmental factors. Overall, comprehending the disparities between NGF and BDNF sheds light on their unique roles and contributions to neural and mental health.
Lifestyle Factor to Help Me Optimize My BDNF and NGF
In this section, I outline five lifestyle habits that helped me improve my brain health and cognitive function. You may customize them based on your needs with discussions with your health consultants.
1 — Time-Restricted Eating and Fasting with Nutritious Foods
Time-restricted eating and fasting strategies are powerful tools for enhancing both metabolic and cognitive health. However, the quality of the food also matters. For example, the brain needs adequate amounts of essential amino acids, some healthy fats, vitamins, and minerals.
Limiting the daily eating window can initiate cellular processes like autophagy and mitophagy, clearing out damaged proteins and cellular debris accumulating over time and contributing to neurodegenerative disorders.
Additionally, fasting can support DNA repair mechanisms, boost neurogenesis, and reduce inflammation in the brain, thereby potentially mitigating the risk of cognitive decline and neurodegenerative diseases. Ketosis through fasting can significantly lower inflammation.
2 — Intense Aerobic and Anaerobic Workouts
Engaging in intense aerobic and anaerobic workouts can strengthen our cells, tissues, organs, and systems and provide significant cognitive benefits. Through the release of BDNF, intense exercise sparks neural processes that promote neuronal growth, survival, and synaptic plasticity.
These workouts enhance cerebral blood flow, delivering essential oxygen and nutrients to brain cells and optimizing cognitive function. Furthermore, intense exercise promotes neurogenesis, continuously renewing neural networks and fortifying against age-related cognitive decline and neurodegenerative diseases like dementia and Alzheimer’s.
By using various intense workout routines such as high-intensity interval training and resistance training, we can tailor our exercise regimens to our preferences and fitness levels, gradually increasing intensity and duration while prioritizing safety and seeking guidance from qualified healthcare professionals for effective implementation.
Please note that intense exercises can put too much stress on the body and might not suit people with underlying health conditions.
3 — Sleep, Downtime, Mindfulness, and Meditation
In this fast-paced world, prioritizing sleep, downtime, and mindfulness is crucial for maintaining optimal brain health. Allowing our brains to rest and recover from daily stressors can reduce the risk of cognitive decline and promote cognitive function by mitigating oxidative stress, facilitating relaxation, and aiding in memory consolidation.
Whether through restorative sleep, regular breaks throughout the day, or extended periods of rest on weekends, finding moments of relaxation is essential. Practicing mindfulness and meditation techniques can significantly benefit brain health by reducing stress and reshaping brain structure and biochemistry like BDNF and NGF proteins.
For example, meditation can boost the cortical thickness in the brain and prevent thinking of it, as I explained in a previous article with supportive evidence.
These practices, which involve focusing on the present moment without judgment, can be tailored to individual preferences, such as focusing on breath or thoughts and feelings, ultimately promoting mental clarity and well-being.
Creating a serene environment free from distractions can enhance the effectiveness of mindfulness practices, allowing individuals to observe thoughts and feelings without judgment and gently refocusing attention when the mind wanders.
4 — Controlled Cold and Heat Exposure
Using cold and heat exposure techniques can stimulate the cognitive system and enhance overall cognitive health. Studies indicate that such temperature modulation increases the production of BDNF, which is crucial for neuroplasticity and cognitive function improvement while potentially safeguarding against neurodegenerative diseases.
Moreover, thermogenesis improves mitochondrial function, enhancing energy production and reducing inflammation, thus lowering the risk of neurodegenerative disorders. Cold exposure methods include cold showers, ice baths, or exposure to cold weather. In contrast, heat exposure can be achieved through hot showers, saunas, heating pads, and exercise to induce thermogenesis.
It’s important to begin gradually and listen to your body’s signals, gradually increasing exposure durations over time to avoid discomfort or illness. Moderation and personalized approaches are key, with consultation with healthcare professionals recommended, especially for people with underlying health concerns, to ensure safe and effective implementation of thermogenesis interventions.
5 — Emotional Regulation and Social Connections
Emotional regulation and solid social connections are pivotal in maintaining brain health and cognitive function, as the limbic system craves intimacy and stability. Effective emotional regulation involves managing emotions healthily and demonstrating empathy and compassion towards others.
Literature indicates that people with well-developed emotional regulation skills exhibit heightened prefrontal cortex activity, enhancing cognitive control and adaptability in social settings. By mastering emotional regulation, we can mitigate the risk of negative emotional states, strengthen resilience, and prevent mental health conditions like anxiety and depression.
Meaningful social connections promote cognitive resilience and reduce the likelihood of cognitive decline, mental health disorders, and neurodegenerative diseases. Authentic social interactions can stimulate cognitive processes like memory, attention, and problem-solving while promoting emotional well-being and resilience.
Strategies for enhancing emotional regulation and social connections include identifying triggers, practicing relaxation techniques, spending quality time with loved ones, and seeking authentic and supportive social networks, ultimately nurturing cognitive health and enriching overall well-being.
Conclusions and Takeaways
Based on reviews, observations, and personal experimentations, I introduced the two major growth factors and covered five lifestyle modifications that can profoundly impact brain function and cognitive health.
By understanding the underlying mechanisms and implications of these lifestyle modifications, we can make informed decisions and take practical steps to promote long-term brain health and cognitive performance.
We can optimize our brain and cognitive health by leveraging time-restricted eating with nutritious foods, intense workouts, restorative sleep, downtime, meditation, mindfulness, thermogenesis, and emotional regulation combined with social connections.
These practices can reduce the risk of neurodegenerative disorders and pave the way for a cognitively vibrant future as we age with well-maintained mental reserves.
The key takeaway of this story is to stimulate and rest the brain naturally and gradually, taking these five practical steps in a customized way each day. Let’s keep in mind that the brain needs four types of workouts and three types of rest.
Dementia is a debilitating health condition affecting millions of adults globally. Living a long life is desirable, but living a quality life is vital. As a type of dementia, Alzheimer’s disease affects millions of people and their caregivers. Common symptoms of neurological disorders are memory decline and personality changes.
Aging and brain shrinkage are significant risk factors for dementia and other neurological disorders. However, scientific evidence shows we can reduce the risks by addressing the root causes with healthy lifestyle choices and professional support as early interventions.
In a previous story, I covered subjective and objective cognitive decline and impairment. I also wrote stories about making the nervous system more flexible and functional and regulating the HPA axis to defeat chronic stress. Here is a story giving six tips for a youthful and healthy life as we age.
Thank you for reading my perspectives. I wish you a healthy and happy life.
To inform my new readers, I wrote numerous articles that might inform and inspire you. My topics include brain and cognitive function, significant health conditions, longevity, nutrition/food, valuable nutrients, ketogenic lifestyle, self-healing, weight management, writing/reading, and humor.
I publish my health and wellness stories on EUPHORIA. My posts do not include professional or health advice. I only document my reviews, observations, experiences, and perspectives to provide information and create awareness. 100+ Insightful Life Lessons from My Circles for the Last 50+ Years
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