BDNF: Brain-Derived Neurotrophic Factor
Regular exercise can actually shift our brain chemistry. Research from Harvard Medical School suggests that exercising moderately and regularly stimulates brain regions involved in memory function to release a chemical called brain-derived neurotrophic factor (BDNF). BDNF keeps our billions of neurons (brain cells) strong. When the brain releases BDNF, it turns specific genes on that grow new brain cells and promote new neural pathways. BDNF also improves our current brain cells during this process.
Benefits of increasing BDNF with regular exercise:
Increases brain plasticity: BDNF protects brain cells when facing damage and stress.
Eases depression: Neural pathways become more flexible, allowing the brain to handle shifts instead of shutting down.
Improves sleep: Increasing slow brain waves, such as theta and delta will greatly improve deep stages of sleep. Increased BDNF can stimulate these brain waves.
Additional ways to increase BDNF include; deep sleep, meditation, sunlight, and polyphenols found in blueberries.
What blocks BDNF:
Stress- physical, mental or environmental
Sugar- processed foods and sweeteners
Social Isolation
Spices
Spices are nature’s medicine with a variety of powerful properties to protect the brain and body. I used to feel intimidated by using spices in my diet. It always seemed like I need to be cooking something elaborate to incorporate them. I have since found the variety of ways to integrate them easily, while experiencing many of their benefits.
Ginger
One compound found in ginger, 6-gingerol, increases activity of acetylcholine, a neurotransmitter that plays an important role in learning and memory. Ginger also reduces inflammation and minimizes MSG neurotoxicity. By minimizing the effect, the brain neurotransmitters dopamine and serotonin will function optimally. This is important for feelings of positivity, increased mental focus and alertness.
How to use: combine ½ ginger root or 2 tbsp ginger powder in hot water with 1 tsp honey and squeeze of an entire lemon. Let sit for 5-minutes and enjoy.
Sage
Contains compounds that prevent the breakdown of acetylcholine, which is a neurotransmitter involved in learning and memory. The active ingredients in sage also have antioxidant and anti-inflammatory effects. This is crucial to neurons and other brain cells as well as important for the reduction of plaque-forming effects from high inflammation in the body.
How to use: Combine 1 tbsp sage with ¼ cup melted butter or olive oil. Pour over chicken, eggs or pasta.
Cinnamon
Packed with a variety of protective antioxidants that reduce free radical damage and slow the aging process. Cinnamon lowers inflammation in the brain and is known to have an anti-diabetic effect. It helps lower blood sugar levels and also can improve sensitivity to the hormone insulin, which is the vital hormone needed for keeping blood sugar levels balanced.
How to use: Combine one cinnamon clove with hot water and ¼ cup cream. Let steep for 5-minutes. Enjoy afternoon latte.
When it comes to getting more done in less time, there are a number of strategies that can accelerate the process without feeling burnt out by the end of the day. However, just like a scattered day with too much to do, it can be counterintuitive to put too many productivity hacks in place. For the purpose of simplification, we are going to hone in on just two ways to transform your work day. By implementing any of these, you will experience a noticeable shift in mental clarity and a stronger ability to get more done in a day.
Shift Your Timing
The circadian rhythm (body’s internal clock) releases hormones at specific periods during the day that allow us to be alert and energized early in the day and calm before bed. The sleep wake cycle governs important functions of the brain and body that will affect our productivity levels. For example, we release cortisol and adrenaline in the morning to accomplish daily tasks and melatonin at night to put us into sleep stages.
If possible, plan your high level tasks for a specific period of time in the morning hours and wait to do low level tasks, such as emails and social media later in the day. Studies conducted by Chronobiology International suggest that cognitive abilities tend to peak during the late morning hours. Concentration levels tend to dip between noon and 4 p.m. and after meals. It can be very beneficial for productivity to fast in the morning and accomplish the top tasks.
Take Microbreaks
A microbreak is simply a very short time in which you take a break from focusing on a specific task. This can be a 1-minute interval when you stand up from your desk, walk, breath and sit back down. The Journal of Environmental Psychology found that microbreaks can improve your ability to concentrate, reduce workplace stress, increase your happiness about your job, and even help you avoid common desk injuries.
Researchers at Florida State University have found elite performers (athletes, chess players, musicians, etc.) who work in intervals of no more than 90 minutes are more productive than those who work 90 minutes-plus. If possible, stand up and take a 1-minute microbreak every 90 minutes.