Does increasing neuroplasticity, through the promotion of Brain-Derived Neurotrophic Factor (BDNF), facilitate neural growth, connection formation, and neurogenesis?

From the Guidelines

Increasing neuroplasticity through the promotion of Brain-Derived Neurotrophic Factor (BDNF) indeed facilitates neural growth, connection formation, and neurogenesis, with regular aerobic exercise being a key factor in enhancing BDNF levels and neuroplasticity. Brain-Derived Neurotrophic Factor (BDNF) plays a crucial role in this process by supporting the creation of new neural pathways and providing essential building blocks needed for neural growth and repair 1. BDNF also allows for memory consolidation and actively promotes neurogenesis (the formation of new neurons) and neuroplasticity (the brain's ability to reorganize itself).

Key Factors in Enhancing Neuroplasticity

To enhance BDNF levels and neuroplasticity naturally, several factors are crucial:

• Engage in regular aerobic exercise, with the World Health Organization recommending at least 150—300 min of moderate-intensity aerobic physical activity per week, or 75—150 min of vigorous-intensity aerobic physical activity, and at least three times a week of muscle-strengthening activities involving major muscle groups 1.
• Practice intermittent fasting, which has been shown to have beneficial effects on cognitive function and BDNF levels.
• Ensure adequate sleep, aiming for 7-9 hours nightly, as sleep plays a critical role in memory consolidation and neuroplasticity.
• Consume omega-3 fatty acids, found in fatty fish or supplements at 1-2g daily, which support brain health and neuroplasticity.
• Include turmeric in your diet, with black pepper for better absorption, as it has anti-inflammatory properties that can support brain health.

Mental Activities and Neuroplasticity

Mental activities also play a significant role in stimulating neuroplasticity:

• Learning new skills can help build cognitive reserve and promote neuroplasticity.
• Meditation, even as short as 20 minutes daily, can reduce inflammation and trigger the release of growth factors that support neural development and connection formation.
• Social engagement is crucial for maintaining cognitive function and promoting neuroplasticity, as it challenges the brain and builds cognitive reserve.

Genetic Considerations

It's also important to consider genetic factors, such as the BDNF Val/Val genotype, which has been associated with a higher likelihood of experiencing cognitive deficits compared with the Met/Met homozygote 1. However, lifestyle interventions can still have a positive impact on BDNF levels and neuroplasticity, regardless of genetic predisposition.

Conclusion is not needed, and the answer is based on the most recent and highest quality study, which is 1.

From the Research

Neuroplasticity and BDNF

• Increasing neuroplasticity through the promotion of Brain-Derived Neurotrophic Factor (BDNF) has been shown to facilitate neural growth, connection formation, and neurogenesis 2, 3, 4, 5, 6.
• BDNF is a neurotrophin that enhances neuroplasticity via different pathways, including synaptogenesis, neurogenesis, and long-term potentiation 2.
• Exercise has been found to increase peripheral BDNF levels, which is associated with improved neuroplasticity and reduced risk of neurodegenerative diseases 2, 3, 4, 5, 6.

Exercise and BDNF

• Aerobic exercise, in particular, has been shown to increase peripheral BDNF levels and promote neuroplasticity in healthy individuals and those with neurological conditions 3, 4, 5, 6.
• High-intensity exercise has been found to increase peripheral lactate levels, which is associated with increased peripheral BDNF levels 2.
• The effects of exercise on BDNF levels are often transient, and repeated exercise sessions may be necessary to maintain increased BDNF levels 5.

Neurological Conditions and BDNF

• Exercise has been found to improve functional gains in individuals with neurological conditions, such as stroke, Parkinson's disease, and Alzheimer's disease, and may be associated with increased BDNF levels 4, 6.
• The therapeutic importance of exercise in promoting neuroplasticity in adults with neurological pathology has been highlighted in several studies 4.
• Further research is needed to fully understand the relationship between exercise, BDNF, and neuroplasticity in individuals with neurological conditions 3, 4, 5, 6.