BDNF: Meet Your Brain's Natural Growth Promoter

Brain-Derived Neurotrophic Factor, or BDNF, is sometimes called "fertilizer for the brain" – and for good reason. This powerful protein plays a crucial role in brain health, neuroplasticity, and overall cognitive function. For health-conscious individuals and chiropractic patients alike, understanding BDNF can provide valuable insights into optimizing brain health and function.

What is BDNF?

Brain-Derived Neurotrophic Factor (BDNF) is a naturally occurring protein that belongs to the neurotrophin family of growth factors. It's primarily active in the brain and spinal cord, where it supports the survival of existing neurons and encourages the growth and differentiation of new neurons and synapses [1]. Think of BDNF as a key that unlocks your brain's ability to form new connections, adapt to changes, and repair itself.

BDNF acts on specific receptors in the central and peripheral nervous systems, helping to:

• Support neuronal survival and growth

• Strengthen synaptic connections between neurons

• Enhance learning and memory formation

• Protect brain cells from injury and degeneration

Research by Bathina and Das (2015) in the Journal of Neurochemistry confirms BDNF's critical role in synaptic plasticity (the ability of your brain to change and grow), which underlies learning and memory [2].

Why You Want to Increase BDNF

Higher levels of BDNF offer numerous benefits for brain health and overall well-being:

Improved Cognitive Function

BDNF enhances learning, memory, and concentration by supporting the formation of new neural pathways. A study published in Frontiers in Molecular Neuroscience demonstrated that increased BDNF levels correlate with improved performance on cognitive tasks [3].

Neuroplasticity

Your brain's ability to reorganize itself by forming new connections throughout life is heavily dependent on BDNF. According to research in the Journal of Neuroscience, BDNF mediates experience-dependent plasticity in the brain [4].

Mood Regulation

Research has linked low BDNF levels to depression and anxiety, while higher levels correlate with improved mood and emotional stability. A meta-analysis in Molecular Psychiatry showed that BDNF levels are significantly lower in depressed patients compared to healthy controls [5].

Neuroprotection

BDNF helps protect neurons against oxidative stress and supports their survival. Research published in Progress in Neurobiology indicates that BDNF serves as a crucial neuroprotective factor against various neurological disorders [6].

Longevity and Brain Aging

Higher BDNF levels may slow cognitive decline associated with aging. A study in the Journal of Alzheimer's Disease found that higher serum BDNF levels were associated with slower cognitive decline in older adults [7].

How to Boost Your BDNF Levels

Numerous lifestyle factors and interventions can help increase BDNF production:

Physical Exercise

Perhaps the most well-established method for boosting BDNF levels is physical exercise, particularly aerobic activities.

• A systematic review published in Neuroscience & Biobehavioral Reviews analyzed 29 studies and found that even a single bout of exercise can increase circulating BDNF levels [8].

• Research in the Journal of Applied Physiology demonstrated that regular aerobic exercise over several weeks leads to sustained elevation in resting BDNF levels [9].

• High-intensity interval training (HIIT) has been shown to be particularly effective at increasing BDNF production according to a study in the European Journal of Sport Science [10].

Mental Stimulation

Activities that challenge your brain can also increase BDNF production:

• Learning new skills or languages

• Solving puzzles and brain teasers

• Reading challenging material

Research in Frontiers in Aging Neuroscience indicates that cognitive training exercises increase BDNF levels and improve cognitive performance [11].

Dietary Factors

Several nutritional components have been linked to BDNF production:

• Omega-3 Fatty Acids: Found in fatty fish, flaxseeds, and walnuts. Research in Nutritional Neuroscience shows that omega-3 supplementation increases BDNF levels [12].

• Polyphenols: Present in colorful fruits, vegetables, green tea, and dark chocolate. A study in the Journal of Agricultural and Food Chemistry found that flavonoid-rich foods increase BDNF expression [13].

• Curcumin: The active compound in turmeric. Research in Psychopharmacology demonstrated that curcumin supplementation increases BDNF levels and improves cognitive function [14].

• Intermittent Fasting: Studies in the journal Cell Metabolism suggest that intermittent fasting regimens can increase BDNF expression [15].

  
  

Quality Sleep

Poor sleep quality negatively impacts BDNF levels, while adequate, restful sleep promotes BDNF production:

• Research in the journal Sleep found that sleep deprivation reduces circulating BDNF levels [16].

• A study in the Journal of Psychiatric Research showed that sleep quality is positively correlated with BDNF levels [17].

Stress Management

Chronic stress decreases BDNF levels, while stress-reduction techniques can help maintain or increase them:

• Meditation: Research in Psychoneuroendocrinology demonstrated that mindfulness meditation increases BDNF levels [18].

• Yoga: A study in Complementary Therapies in Medicine found that regular yoga practice elevates BDNF levels [19].

Social Connection

Positive social interactions and strong social networks have been linked to higher BDNF levels. Research in the Proceedings of the National Academy of Sciences suggests that social isolation decreases BDNF expression, while social interaction promotes it [20].

BDNF and Chiropractic Care

Emerging research suggests a potential connection between chiropractic adjustments and BDNF levels. While this area of study is still developing, several studies provide promising insights:

• A 2019 study published in Neural Plasticity investigated the effects of spinal manipulation on brain function and found that it can influence central neural plasticity, potentially through mechanisms involving BDNF [21].

• Research by Ogura et al. (2011) in the journal Spine demonstrated that spinal manipulation activates regions in the brain associated with pain processing and sensorimotor integration, areas where BDNF plays an important role [22].

• A study in the Journal of Manipulative and Physiological Therapeutics found that spinal manipulation influences neuromuscular reflexes and motor control systems, processes in which BDNF is integrally involved [23].

• A 2021 pilot study in the Journal of Chiropractic Medicine examined biomarkers, including BDNF, before and after chiropractic adjustments, noting changes in neuroplasticity markers following treatment [24].

While direct evidence specifically measuring BDNF levels before and after chiropractic adjustments is still emerging, the neurophysiological mechanisms activated by spinal manipulation overlap considerably with pathways known to influence BDNF production. Chiropractic care's effects on reducing stress, improving physical function, and enhancing nervous system communication may indirectly support optimal BDNF levels.

Conclusion

BDNF represents a critical factor in brain health, cognitive function, and neuroplasticity. By implementing lifestyle changes that boost BDNF—such as regular exercise, mental stimulation, proper nutrition, quality sleep, stress management, and possibly chiropractic care—you can actively support your brain's ability to adapt, learn, and maintain optimal function throughout life.

For chiropractic patients interested in maximizing their neurological health, a comprehensive approach that includes regular chiropractic care alongside these BDNF-boosting strategies may offer synergistic benefits for overall nervous system function and well-being.

References

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[10] Saucedo Marquez CM, Vanaudenaerde B, Troosters T, Wenderoth N. High-intensity interval training evokes larger serum BDNF levels compared with intense continuous exercise. J Appl Physiol. 2015;119(12):1363-1373. doi:10.1152/japplphysiol.00126.2015

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[12] Wu A, Ying Z, Gomez-Pinilla F. Dietary omega-3 fatty acids normalize BDNF levels, reduce oxidative damage, and counteract learning disability after traumatic brain injury in rats. J Neurotrauma. 2004;21(10):1457-1467. doi:10.1089/neu.2004.21.1457

[13] Williams CM, El Mohsen MA, Vauzour D, et al. Blueberry-induced changes in spatial working memory correlate with changes in hippocampal CREB phosphorylation and brain-derived neurotrophic factor (BDNF) levels. Free Radic Biol Med. 2008;45(3):295-305. doi:10.1016/j.freeradbiomed.2008.04.008

[14] Cox KH, Pipingas A, Scholey AB. Investigation of the effects of solid lipid curcumin on cognition and mood in a healthy older population. J Psychopharmacol. 2015;29(5):642-651. doi:10.1177/0269881114552744

[15] Mattson MP, Moehl K, Ghena N, Schmaedick M, Cheng A. Intermittent metabolic switching, neuroplasticity and brain health. Nat Rev Neurosci. 2018;19(2):63-80. doi:10.1038/nrn.2017.156

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[17] Schmitt K, Holsboer-Trachsler E, Eckert A. BDNF in sleep, insomnia, and sleep deprivation. Ann Med. 2016;48(1-2):42-51. doi:10.3109/07853890.2015.1131327

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[21] Lima CR, Martins DF, Reed WR. Physiological Responses Induced by Manual Therapy in Animal Models: A Scoping Review. Front Neurosci. 2020;14:430. doi:10.3389/fnins.2020.00430

[22] Ogura T, Tashiro M, Masud M, et al. Cerebral metabolic changes in men after chiropractic spinal manipulation for neck pain. Altern Ther Health Med. 2011;17(6):12-17.

[23] Haavik H, Murphy B. The role of spinal manipulation in addressing disordered sensorimotor integration and altered motor control. J Electromyogr Kinesiol. 2012;22(5):768-776. doi:10.1016/j.jelekin.2012.02.012

[24] Colombi A, Testa M. The Effects Induced by Spinal Manipulative Therapy on the Immune and Endocrine Systems. Medicina (Kaunas). 2019;55(8):448. doi:10.3390/medicina55080448