Brain Derived Neurotrophic Factor (BDNF) is a naturally produced protein that directly improves both memory and cognitive function, and we can increase our BNDF levels with simple lifestyle and nutritional choices. After 9 months of incorporating a BDNF friendly regimen into my life, my day to day experience has become something completely new – it has made a bigger difference for me than anything else I’ve practiced in the years since my injury.
If this is your first exposure to BDNF, I highly recommend you check out my other posts on this topic for background discussions and important information:
- Increasing BDNF for Better Memory and Brain Function
- A BDNF Follow-Up: The First Month
- BDNF Follow-Up: After 60 days on a BDNF Regimen
What I Did…
This is the best part, because it was so much easier than I expected when I first embarked on this journey. For me, the hardest part was becoming more physically active – and especially in this pandemic world we’ve suddenly found ourselves in. Here are the changes I made in my life in my effort to help improve my memory and cognitive functions…
Aerobic Exercise
I’m not one to jump up and down in my living room with a video instructor, it offers me zero motivation and is way too easy to just skip because, hey… no one will know, right? So that option would never work for me… instead, I started a gym membership. This was at the very beginning of the COVID 19 crisis, and it was still a problem in Asia that had only hit a handful of people in the US, so I still felt confident going to the gym.
I dedicated one hour, three times a week, to getting in some aerobic style activity at the gym. I started slowly and easily, because I was farther out of shape than I’d realized. The first two weeks, 10 minutes of a brisk walk on the treadmill were surprisingly taxing for me. But by the third week I was able to do 15 minutes, with the occasional 30 seconds of an easy jog, followed by 10 minutes on a stationary bike. It’s surprising how fast your body adapts to new requirements, and at the end of two months I was doing interval run/walk sessions for 30 minutes on the treadmill followed by 30 minutes on the stationary bicycle.
As the COVID 19 virus spread, I felt I needed to stop going to the gym, and I cancelled my membership. Since then, I’ve added a stationary rowing machine and a Bow Flex gym system in my home. I set myself reminders and have my workout times on my weekly calendar; I’ve been pretty good about sticking with it.
Meditation
My meditation practice is a foundational aspect of my life, so this one was easy for me. I typically meditate twice a day, in the morning before work, and in the evening before dinner. The style of meditation we practice is less important than the consistency of practice. Even once a day has an impact, but all of our time in meditation practice stimulates the production of BDNF.
Mind-Body Health
I keep a very positive attitude and approach to life. I consistently put a smile on my face as soon as I wake and start my day with positive affirmations. I write in a gratitude journal each morning to remind myself of how good this life really is. After meditation, I purposefully focus on mindfulness – keeping my thoughts in the moment and non-judgmental. I’m still amazed that this simple practice actually causes our body to adjust our hormone production and release in ways that promote healing while increasing BDNF levels in our brains.
Diet and Supplements
Fish oil, curcumin, and cocoa are part of my daily regimen. I’ve really come to love my coffee fruit tea. Green tea is always enjoyable, and I love so many of the foods that stimulate increased BDNF levels. Some of my favorites are salmon and sardines, blueberries, red grapes and dark chocolate, eggs from pasture raised chickens, and of course, coffee. Cooking with a good extra virgin olive oil can add benefits to almost any food.
Lifestyle
Stress management is easier for those of us who meditate, as it builds our resilience in this area. Getting a little sun each day was so much easier a few weeks back, but autumn has come in with a vengeance, and our sun has gone into hiding – still, I keep my curtains open so when it shines I do get a little of it, and if timing allows, I’ll go outside.
My sleep cycles are fairly consistent these days, and I’m typically getting 8 hours, or more, of sleep each night. As I’ve written in other posts, I practice sleep hygiene and use a timed-release melatonin supplement to help.
Observable Differences…
These points are both from my own observational experience and the input I get from those around me.
Memory
My memory has improved significantly. This is observable not only by the reduced frequency with which I forget things, but my success in wanting to remember to do something or say something at a later time, and actually remembering it.
Cognitive Function
My performance in high level meetings at work is so much better now. I’m able to lead meetings and not exclusively rely on notes to ensure that all key points are covered. My problem-solving ability is getting back to where it should be… I’m able to assess and analyze problems, then determine a clear path forward for problem resolution.
One of the biggest changes, I think, is my mental endurance. I find my need to take breaks has diminished significantly, even during high-demand requirements. I’m able to put in a ten-hour workday and still be highly functional in the final hour.
Reduced Aphasia
This is one of the little things that I truly appreciate. My moments of aphasia in the past would occur throughout each day, even with simple words… they’d just disappear from my brain. Now, I find it’s only with more obscure words, not with daily conversation, and it’s getting more rare.
Other Benefits
The lifestyle changes I’ve implemented are giving me a consistently better outlook on life as a whole. As a severe TBI survivor, I can attest to the fact that it’s so easy to let all that’s happening impact us in negative ways. Part of it may be the injury, and part of it, just being human. But working consciously to have a better attitude each day just feels good. The fact that it promotes additional healing for my brain injury is the icing on the cake.
I eat more of the things that I enjoy the most, and I feel healthier now than I have in quite some time. It’s interesting just how much more optimistic these simple differences can make us.
In Closing
I’m not done with this journey. It’s a journey of a lifetime, and I’ll continue to follow a lifestyle that promotes increased BDNF levels for the rest of my life. I recommend that anyone with a brain injury look into the possibilities here. Ask your medical professional about BDNF and the lifestyle changes you can make to increase your own levels. The benefits are significant, and I’ve found no downsides on my own path.
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