Thursday, June 16, 2022

How To Increase Brain Cells Naturally

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How To Boost Brain Cell Production With Diet

Heal Brain Injury and Stroke | Increase Nerve Cells In The Brain | Improve Cognition Focus & Memory

Researchers have discovered that diet affects brain cell regeneration. Eating less often and eating fewer calories can increase neurogenesis by increasing BDNF and decreasing inflammation. These benefits can be achieved by practicing intermittent fasting, where you restrict eating times to certain eating windows.

It has also been found that foods that make you chew more vigorously can increase brain cell formation. An increase in Omega-3 fatty acids can help promote new neuron growth. And while fats are essential for a healthy brain, diets that contain high levels of saturated fat can impede neurogenesis.

Flavonoids, the potent antioxidant found in blueberries, green tea, and cocoa are very effective at promoting the formation of brain cells. And curcumin, the main component in the spice turmeric can increase BDNF and stimulate cell growth in the hippocampus.

You Can Make New Brain Cells And Improve Your Memory

Once upon a time, medical experts believed that the adult brain couldnt make new brain cells, or more specifically, new nerve cells, aka neurons. The process of manufacturing new nerve cells, known as neurogenesis, seemed limited to the young.

Fortunately, we now know this is not the case. Although its true that neurogenesis surges during our early years of life and declines significantly as we age, new neurons do continue to be born. In fact, the adult brain makes hundreds of new nerve cells every day, and they are being produced in an area of the brain that is intimately involved with memory, mood, learning, and emotion-the hippocampus. Therefore, it appears that we have a chance to help our memory as we get older-good news indeed!

According to Jonas Frisen from the Karolinska Institutet in Sweden, the adult brain produces an estimated 700 new neurons daily in the hippocampus. Given that the human brain consists of billions of neurons, 700 new nerve cells doesnt seem like much. However, as Sandrine Thuret, PhD, of Kings College London and principal investigator and lecturer in neural stem cell research revealed during a TED talk, by the time we turn 50, we will have all exchanged the neurons we were born with in that structure with adult-born neurons.

Since the adult brain has this ability to make new brain cells, two critical questions immediately come to mind:

Increase Bdnf By Improving Your Diet

It has been found that the Mediterranean diet increases BDNF levels. In fact, when comparing diets and meal plans, the Mediterranean diet is almost always the best. Its often considered the healthiest way to eat.

However, to optimize BDNF, its important to not eat too much, even if you consume healthy foods. It has been shown that restricting calories increases BDNF. Another diet that increases BDNF is the ketogenic diet thats high in fat and low in carbohydrates.

In any case, its important to know that diets rich in sugar and saturated fats decrease BDNF according to research.

Some specific foods are known to increase BDNF. These foods have one thing in common: they are rich in compounds called flavonoids. Flavonoids occur naturally in plants and offer both cognitive and physical benefits. Flavonoids are powerful antioxidant and anti-inflammatory agents. They also stimulate BDNF production.

Due to their high flavonoids contents, cranberries, chocolate, green tea, olive oil, spices, black pepper, and turmeric increase BDNF. It has also been found that prebiotic foods promote BDNF production. In this regard, the most interesting prebiotic foods are asparagus, bamboo shoots, bananas, barley, chocolate, leeks, garlic, jicama, lentils, mustard greens, onions, and tomatoes.

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Bacopa Monnieri Herbs For Neurogenesis

In your brain, Bacopa works by increasing dendrites, which are small extensions of your neurons. Think of them as branches on the tree.

They allow your neurons to send signals to each other. The denser the branches, the richer and more efficient the signaling is.

In other words, by increasing the growth and density of your dendritic branches, Bacopa supports your memory and mood in fact, studies have shown that its one of the best natural memory nootropics out there.

Related: Bacopa Monnieri As a Nootropic Full Review

How To Promote Brain Cell Regeneration

how to boost memory and concentration #

It was previously thought that brain cell creation stops once we reach adulthood, but exciting new developments show that brain cells continue to regenerate thought your adult life. Not only is neurogenesis possible, but researchers have identified methods you can use to actively promote new brain cell growth.

All the original neurons in your brain will be replaced by the time you turn 50. Adult neurogenesis was initially thought to occur only the striatum and the hippocampus, but there is evidence that suggests brain cells can grow in other parts of the brain like the hypothalamus, the amygdala, and maybe even the cerebral cortex.

Many neurotransmitters are involved in adult neurogenesis, but the most important chemicals for inducing brain cell regeneration are the nerve growth factor and the brain-derived neurotrophic factor . NGF has the power to protect nerve cells and stimulate the growth of new cells in the nervous system and the brain. And BDNF has been called Miracle-Gro for the brain because it encourages growth through a variety of mechanisms.

Normal stress can lead to a . So we can probably all benefit from techniques that may help us regenerate brain cells.

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Bonus: Consider Hyperbaric Oxygen Therapy

For additional support, consider hyperbaric oxygen therapy. It has been shown to raise tissue oxygen levels, encourage new blood vessel growth, increase your bodys defense system, reduce swelling, increase stem cells, and support optimal health.

Brain regeneration can be enhanced with the use of hyperbaric oxygen therapy on a regular basis. To learn more about hyperbaric oxygen therapy, I recommend reading this article.

These 10 Things Literally Increase The Size Of Your Brain

By Leah Zerbe, MS, NASM-CPT, NASM-CES

Several breakthroughs in brain science over the last few years suggest humans actually have the power to increase brain size. This can change your life in so many ways, from increasing memory to harnessing the power of your brain to create new neurons.

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Exercise Your Muscles And Strengthen Your Brain

Exercise gets the blood flowing. That helps your brain get the oxygen and nutrients it needs for top performance. Some research found that people who rode a stationary bike or walked on a treadmill for 30-60 minutes, three times a week, had improved blood flow to the area of the brain that deals with memory retention. After 12 weeks, they did better on memory tests. Other types of exercise can be helpful as well. Yoga three times a week has been found to improve brain function in older adults.

Olive Oil Cooking With Healthy Fats

Oxygenate the Brain | Heal Damaged Brain Cells and Nerves | Grow Brain Cells Naturally | Theta waves

Studies have shown that the Mediterranean diet may be one of the healthiest because it involves eating olive oil regularly instead of butter or animal fats like lard. Olive oil also increases protection against oxidative damage in the brain and reduces inflammation.

Additional benefits of olive oil include:

  • Improving cardiovascular health
  • Promoting weight loss or maintenance

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Animal And Cellular Research

No clinical evidence supports the approaches listed below to improve brain circulation. Below is a summary of the existing animal and cell-based research, which should guide further investigational efforts. However, the studies listed below should not be interpreted as supportive of any health benefit.

Citrulline

Citrulline, a precursor of arginine, increases nitric oxide concentrations in the blood and restores damaged blood vessels.

In animal studies, treatment with citrulline prevented the decrease in brain circulation, death of brain cells, and capillary loss following blood supply impairment to the brain. Citrulline improves cognitive dysfunction and memory in rats with brain damage .

Bacopa

In rats, bacopa increased brain blood flow independent of blood pressure .

Make Time For Meditation

The practice of meditation may positively affect your health in many ways.

It is relaxing and soothing, and has been found to reduce stress and pain, lower blood pressure and even improve memory .

In fact, meditation has been shown to increase gray matter in the brain. Gray matter contains neuron cell bodies (

10 ).

Meditation and relaxation techniques have been shown to improve short-term memory in people of all ages, from people in their 20s to the elderly .

For example, one study demonstrated that Taiwanese college students who engaged in meditation practices like mindfulness had significantly better spatial working memory than students who did not practice meditation .

Spatial working memory is the ability to hold and process information in your mind about the positions of objects in space.

Summary Meditation isnt just good for your body its also good for your brain. Research suggests meditation may increase gray matter in the brain and improve spatial working memory.

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Tip : Make Time For Friends

When you think of ways to improve memory, do you think of serious activities such as wrestling with the New York Times crossword puzzle or mastering chess strategy, or is it more lighthearted pastimeshanging out with friends or enjoying a funny moviethat come to mind? If youre like most of us, its probably the former. But countless studies show that a life full of friends and fun comes with cognitive benefits.

Ways To Increase Bdnf For A Supercharged Brain

improve concentration and memory power #

BDNF is like fertilizer for the brain.

BDNF, or brain-derived neurotrophic factor, is an incredible protein that supercharges your brain. Its one of the most important molecules for keeping you mentally sharp through all stages of your life.

The problem is, BDNF levels naturally decline as you get older . BDNF levels also decrease with things like chronic stress, eating too many processed foods, depression, and anxiety.

Which means many of us are at-risk for low BDNF. Thats why taking steps to increase your BDNF is an excellent idea if you want to optimize the function of your brain.

Before we get into the different ways to increase your BDNF levels, lets take a look at how BDNF can benefit you.

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Indulge In Dark Chocolate

This is something that doesnt take a lot of persuading. Those delicious chocolatey morsels of goodness are not only the perfect sweet snack but will also help you to grow neurons. Dark chocolate contains flavanols that, when you eat chocolate, get absorbed and accumulate in the parts of the brain involved in learning and memory.

Flavanols increase the blood flow to the brain, promoting new cell formation and enhancing connections between neurons. Now comes the fun part: choosing the best chocolate. To benefit from the brain and mood-boosting effects of chocolate, look for good-quality dark chocolate.

Most dark chocolate is vegan, but some products do contain milk products so always double check the ingredients. Dark chocolate with a high percentage of cocoa has a lot of these beneficial qualities.

Related: Dark Chocolate Health Benefits That May Surprise You

Dark Chocolate The Best Dessert For Healthy Blood Flow

Cacao is rich in healthy compounds like flavonoids, which help fight oxidation within our brains by protecting neurons from toxins and improving blood flow. Studies show this antioxidant-rich superfood can enhance mental function by increasing neuronal signaling between neurons while also helping to increase neuroplasticity . And unlike other sources of chocolate, dark varieties are low in sugar.

Popular dishes with dark chocolate include:

  • Desserts

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Final Thoughts On Brain Regeneration

Your brain health is essential for memory, learning, mental sharpness, mood, and mental health. The good news is that your brain is able to regenerate and create new cells throughout your life.

Brain regeneration is a powerful topic that should empower us to live at a higher level. Follow my 12 tips to heal your brain cells and support your brain health naturally. For more info on how to activate your bodys innate healing ability, check out my free Brain Regeneration Guide.

Why Is It Important

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The brain is the most important organ to receive the blood supply. Although its only 2% of your body weight, it consumes 50% of glucose and 20% of the oxygen that is available in the body .

In addition, the blood also removes waste from the brain. Lack of oxygen for merely minutes will start to kill brain cells.

However, during most of the days, when we are upright, the brain is the highest part of the body with the smallest blood vessels that are furthest from the heart. This makes the brain a difficult organ to deliver blood to.

Too little blood flow results in a lack of glucose and oxygen needed to keep neurons metabolically active, a condition known as ischemia. Too much blood flow results in increased intracranial pressure, which may cause severe neurological damage in extreme cases.

Therefore, the body has several checks and balances to ensure that the brain receives sufficient blood flow and oxygen .

Adults with normal blood pressure get about 50 ml of blood to 100 g of brain tissue per minute, which provides oxygen pressure to the brain at between 60-160 mmHg .

If the oxygen pressure to the brain falls outside of this range, the brain loses its ability to maintain constant blood flow, so the blood flow strictly depends on the pressure within the arteries .

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Foods And Supplements That Encourage Brain Cell Growth

Certain nutrients actually have neurogenerative properties.

Most of these nutrients can be obtained directly from food and are also available as supplements.

Omega-3 Fats

Omega-3 essential fatty acids promote the production of new neurons.

Omega-3 fats are found mainly in cold-water, fatty fish.

You can also get them from fish oil or krill oil supplements.

Flavonoids

Flavonoids are highly potent antioxidants that occur naturally in some plant foods.

The flavonoids found in blueberries, cocoa, and green tea are particularly effective at stimulating the formation of new brain cells.

WHAT’S THE BEST BRAIN SUPPLEMENT?

We hear this question often. Here’s my answer:

#1 Live a brain-healthy lifestyle first .

#2 Give Mind Lab Pro a try.

This brain supplement meets all my requirements for effectiveness, safety, purity, and value.

So it’s easier for you to be mentally sharper, happier, and more productive.

Curcumin is the main bioactive component in the spice turmeric .

It provides many brain benefits, including increasing BDNF and stimulating neurogenesis in the hippocampus.

Resveratrol

Resveratrol, a compound found in red wine, increases brain cell growth, but alcohol decreases it.

This inspired neuroscience researcher Sandrine Thuret, PhD, to call red wine a neurogenesis neutral drink.

So you may be better off getting resveratrol from non-alcoholic sources such as grapes, pistachios, peanuts, peanut butter, blueberries, raspberries, cranberries, and chocolate.

Olive Oil

Apigenin

The 7 Worst Foods For Your Brain

Your brain is the most important organ in your body.

It keeps your heart beating, lungs breathing and all the systems in your body functioning.

Thats why its essential to keep your brain working in optimum condition with a healthy diet.

Some foods have negative effects on the brain, impacting your memory and mood and increasing your risk of dementia.

Estimates predict that dementia will affect more than 65 million people worldwide by 2030.

Luckily, you can help reduce your risk of the disease by cutting certain foods out of your diet.

This article reveals the 7 worst foods for your brain.

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Tip : Give Your Brain A Workout

Memory, like muscular strength, requires you to use it or lose it. The more you work out your brain, the better youll be able to process and remember information. But not all activities are equal. The best brain exercises break your routine and challenge you to use and develop new brain pathways.

Maintain A Healthy Weight

7 Ways to Grow New Brain Cells Regardless of Your Age (With images ...

Maintaining a healthy body weight is essential for well-being and is one of the best ways to keep your body and mind in top condition.

Several studies have established obesity as a risk factor for cognitive decline.

Interestingly, being obese can actually cause changes to memory-associated genes in the brain, negatively affecting memory .

Obesity can also lead to insulin resistance and inflammation, both of which can negatively impact the brain .

A study of 50 people between the ages of 18 and 35 found that a higher body mass index was associated with significantly worse performance on memory tests .

Obesity is also associated with a higher risk of developing Alzheimers disease, a progressive disease that destroys memory and cognitive function (

Summary Obesity is a risk factor for cognitive decline. Maintaining a body mass index within the normal range may help you avoid a host of issues associated with obesity, including a poorer memory.

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Regular Movement And Exercise

As youve learned earlier, regular movement and exercise are not only part of a healthy lifestyle, but are essential for brain health. They may help to lower chronic inflammation, reduce stress levels, and decrease the risk of memory problems, learning troubles, and cognitive decline.

I recommend that you exercise at least 20 to 30 minutes minimally 5 times a week. Try a combination of cardiovascular exercise, strength and resistance training, and low-impact exercise. Aim to stay active throughout the day by choosing to take the stairs, taking a walk at lunch, stretching regularly, gardening, and dancing for your favorite song.

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