How To Boost Your BDNF To Feel Healthy And Happy
Dealing with PMS, PMDD or wild mood swings? Looking for ways to feel healthier and happier again? One step you can take is to boost your BDNF levels.
What is BDNF, and why do I want to boost it?
BDNF, or brain-derived neurotrophic factor, is a growth factor that is involved in brain function.
It has several key actions including protective effects against brain disease, depression and bipolar, improving memory and allowing nerve cells to regenerate.
BDNF is essential for brain plasticity – the ability to form new neural connections throughout life. So healthy levels of BDNF supports all aspects of brain health, including function, development and repair.
Research has found that BDNF levels are lower in women compared to men. It can also fluctuate throughout the menstrual cycle, and drop lower during the luteal phase. Women who experience significant symptoms such as PMS, PMDD and mood swings have lower levels of BDNF.
Want to learn more about BDNF? You can find more details about how it affects your mood here.
How to boost your BDNF levels naturally
If you have low BDNF levels, it might feel like you’ll never be in control of your moods or cravings again. But the good news is that you can boost your BDNF levels naturally. In fact, some methods have been found to significantly increase your levels within just a few months!
By implementing these simple lifestyle strategies, you can start to counteract your symptoms and balance out your BDNF.
High-intensity exercise
One of the easiest ways to support healthy BDNF levels is to incorporate moderate to high-intensity exercise regularly.
Research has found that cardiovascular exercise such as cycling can significantly increase BDNF levels. There is also evidence for intense exercise forms such as Crossfit and hypertrophy training as a way to boost your BDNF levels.
Feeling intimidated at the thought of intense exercise? Even a single session of moderate walking can boost BDNF.
I recommend making yourself a regular exercise plan that you can stick to based on your current fitness level. Incorporate a mix of cardio and strength-based training. The key is to move consistently.
Deep sleep
When our hormones are out of balance, it can suppress melatonin and lead to poor sleep. To support BDNF, you need to get a good, deep sleep. This means learning how to encourage deep sleep and what might affect your sleep patterns.
For healthy deep sleep, consider:
Setting up your sleep environment – make sure the bedroom is pitch-black when you sleep and not too hot or cold
Avoiding using screens before bedtime – if you can’t always avoid using your phone, a blue light blocker app is worth installing
Timing what time you eat dinner – eating too late can disrupt your sleep. But for some, not eating enough at dinnertime can lead to low blood sugar levels and waking in the middle of the night. Experiment and figure out what works best for you.
Keeping caffeine to the morning – some people are particularly sensitive to caffeine. If this is the case for you, switch to herbal teas or chicory coffee after lunch.
Tracking your sleep throughout your cycle – this can help you identify the times that you might have more issues with sleeping. If you know you sleep poorly at one particular point in your cycle, you can focus on calming your nervous system and relaxing your body for that period of time.
Monitoring what disrupts your sleep – this is unique to every person. For example, I find garlic, seaweed and not eating a small snack before bed can all cause issues for my sleep.
Sunlight
Do you find that you have worse PMS or more severe mood swings and depression over wintertime? Low BDNF might be to blame.
Research has found that BDNF levels are lower over the colder months, and this is linked to the reduced ambient light. So to counteract it, we need to get more sunlight, particularly over the winter months.
Aim to get 10-15 minutes of natural light exposure every day. Ideally, get a dose first thing in the morning, and then a second in the afternoon. This helps to regulate your circadian rhythm, encourage a good balance of neurotransmitters and raise your BDNF levels.
If you work inside and struggle to get regular daylight, aim to get a big dose of sunshine on your weekends. Even if it’s cold or overcast, natural daylight will help support your mood.
Socialisation
Loneliness and isolation can reduce your BDNF, so a simple way to boost your levels is to socialise on a regular basis. Unfortunately, many women tend to feel introverted around the luteal phase of their cycle, which is when BDNF levels naturally drop.
If this is the case for you, book in one or two dates with a good friend or family member during your luteal phase. That way, you can get your dose of human connection in a way that still makes you feel good.
Wim Hof breathing
The Wim Hof Method is a process that involves controlled breathing cycles. The goal is to bring a large amount of oxygen into the body.
At the end of each cycle, you hold your breath, causing temporary hypoxia. This process raises neurotransmitters and BDNF levels.
Just make sure you practice this breathing method in a safe space!
What to avoid during the luteal phase
It can be hard for you to make sensible choices about your diet and lifestyle if your mood swings are bad and you’re not thinking straight.
But I encourage you to avoid the 3 biggest suppressors of BDNF during your luteal cycle:
Sugar – avoid all refined sugars. If you’re craving sweetness, find a healthier alternative such as some oats with maple syrup and fruit.
Alcohol – this suppresses serotonin as well as BDNF. Unfortunately, some women do crave alcohol during the luteal phase. Find a non-alcoholic alternative that works for you.
Loneliness – it’s natural to feel anti-social during your luteal phase. But lack of social interaction is a big issue for BDNF.
Instead of hiding away, book a date in advance with someone who makes you feel good.