PArt of treatment makes depression so complicated that it is difficult to treat. Usually, there is not just one underlying cause. What’s going on in your life certainly plays an important role, but we also know that brain chemicals play an important role as well.
You may have heard some people talk about dopamine and serotonin—The former’s were literally known as the “feel good” hormone. At some point during this gruesome pandemic, you may have even used Google How to increase serotonin naturally or dopamine because these two hormones play a role in emotional health (as well as other brain functions). But according to and psychiatrists Eat to beat depression and anxiety ($ 22) author Drew Ramsey, MD, there’s another chemical that’s even more important: The brain-derived neurotrophic factor better known as BDNF.
BDNF is a neurotrophin, a protein that helps brain cells grow and survive. “It’s a little frustrating when people often think of psychiatry, they think serotonin; It’s an interesting and important molecule, but it’s not even in my top 5 when it comes to brain health, ”he said, adding that the latest research shows that BDNF plays a role. game more prominent. Here, Dr. Ramsey explains more about how BDNF connects to our feelings – and what you can do to learn more about it.
Relationship between BDNF and mood
Rather than focusing too much on chemical imbalances, Dr. Ramsey says that it’s really worthwhile to protect nerve cells (brain cells) by preventing chronic inflammation. high. He explained that the latest brain health research consistently shows a link between inflammation and mood disorders, such as Depression and worry. “When you get too inflamed, you affect the vessels in the brain. Very clear research on that, ”he said. “What does an inflamed brain look like? The mood is low, the anxiety a lot, and many people experience brain fog. “
Here’s where the BDNF comes in, according to Dr. Ramsey: It actively works to fight inflammation in the brain by contributing to the existence of nerve cells – more than that, BDNF is involved in helping to develop new brain cells. “It’s a very powerful molecule that allows us to think about the brain in a more dynamic way,” he said.
When someone is depressed or anxious, the brain has to work harder to function, says Dr. Ramsey. That’s part of the reason why it’s hard to get through the day and even get out of bed when you’re bored; it actually requires more effort to operate. Dr. Ramsey writes in his book: “Brain cells have to work harder to not only form the synaptic connections needed for a healthy brain, but also to survive. “In fact, they need every extra help they can get. BDNF provides that help, making your brain cells more resilient in the face of those threats. It allows them more room to adapt and thrive in the face of whatever is happening in the world around you. “
How to Increase BDNF Production in Your Brain
Now that you know what BDNF is and how it is directly related to your mood, the next question is: What can you do to make sure your brain is working properly? For starters, nutrients in certain foods can increase production of this neurotrophin. One special thing that helps increase BDNF levels is Omega-3 fatty acidsIt is found in foods such as fish, flaxseeds, chia seeds, walnuts and soybeans. Another nutrient is flavonoids, an antioxidant found in green tea, berries, kale, tomatoes, dark chocolate and nuts (except macadamia and Brazil nuts).
It is because of these connections that Dr. Ramsey says he is a huge supporter Mediterranean dietwhich emphasizes eating foods rich in omega-3 fatty acids and many plants. “There are indeed studies that show that This way of eating can help reduce depressionThis eating plan has been linked with general brain health benefits, he said, so besides improving mood, it may help protect against cognitive decline.
Watch the video below to learn more about the Mediterranean diet:
Dr. Ramsey says that BDNF plays such an important role in how we feel – combined with the fact that we can boost its production through what we eat – should be. Recommended for anyone experiencing depression or anxiety. Mood disorder is certainly a challenge to treat – often requires treatment and medication – but it is an action people can take to help themselves, he recalls. “That was really the driving force to have this information,” he said. “You can work to improve your brain health – and you will literally feel the difference.”
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