Natural Ways to Increase Brain Cell “Fertilizer”

Lifestyle habits shape our brain power Which lifestyle factors boost our brain power? Which ones impair our mental functioning?

Synapses Synapses are microscopic points of communication between nerve cells. The nerve cells are heavily involved in memory, learning, habit formation, and the development of talent and character. We can, by our lifestyle choices, influence the synapses positively or negatively

Axon: 축색돌기 Synaptic vesicles: 시냅스소포 Dendrite: (신경 세포수상 돌기)

Presynaptic membrane: 시냅스 전 막 Postsynaptic membrane: 시냅스 후 막 Exocytosis: 엑소사이토시스, 토세포(吐細胞) 현상, 즉, 세포 안에 소포(小胞)를 만들어 밖으로 방출·분비하는 작용)

synaptic plasticity A neural circuit is composed of neurons and their synapses. Recurrent use of a particular neural circuit for learning (i.e. learning a musical instrument) increases the size, number, and efficiency of the involved synapses. Repeated use of a brain circuit results in easier and faster learning, and therefore, practice may indeed make perfect.

synaptic plasticity Disuse of a neural circuit causes the synapses in that particular circuit to atrophy(위축) which diminish the capacity to learn.

Brain Cell Fertilizer: BDNF Brain-derived nerve growth factor (BDNF) is a protein that acts as a “fertilizer” to the synapses, protects brain cells, and in certain areas of the brain, regenerates brain cells. The abundant presence of BDNF predicts the ease of learning, whereas when it is in short supply, learning is more difficult It also exerts anti-depressive actions.

BDNF levels in depressed individuals are often low. Scientific evidence now suggests that brain-derived nerve growth factor and its precursor are decreased in the early stages of Alzheimer’s disease BDNF levels in depressed individuals are often low. BDNF can be beneficial in the treatment of depression.

BDNF is reduced in chronic or acute stress, especially in the hippocampus. The hippocampus(해마) is embedded in the temporal lobes(측두엽), The hippocampus is important for storing memories and retrieving them, learning, and mood regulation. It can also be significantly decreased in individuals with eating disorders, such as anorexia nervosa(신경성 식욕 부진) and bulimia(식욕 이상 항진 or 과식).

Lifestyle Factors That Reduce BDNF Overeating and a diet high in saturated fat and sugar decrease brain-derived nerve growth factor. Animal experiments, however, suggest that voluntary physical exercise somewhat counteracts the effects of a high fat diet on BDNF. 과식했다면 운동을 하라.

A Experiment in rodents

Rodents fed a high-fat, high-glucose diet supplemented with high-fructose corn syrup for eight months demonstrated actual alterations in energy and lipid metabolism similar to clinical diabetes, such as elevated fasting glucose and increased cholesterol and triglycerides.

The rats also showed negative microscopic changes to the neurons in the hippocampus, which is involved in memory, learning, and mood regulation. They also exhibited less response activity and reduced levels of BDNF after repetitive nerve stimulation.

Studies show that individuals with diabetes have a significant decline of BDNF in the brain Diabetics are more at risk for dementia(치매).

Lifestyle Factors That Increase BDNF Wise calorie restriction and intermittent fasting (e.g. skipping supper) stimulates the production of proteins.

The production of proteins… They enhance the growth, size, and efficiency of synapses. They increase BDNF. They help to increase neuron resistance to oxidative and metabolic insults from aging, Alzheimer’s disease, Parkinson’s disease, stroke, and chronic diseases. They increase the brain’s capacity for self-repair.

In order to improve our brain power The followings all improve the production of BDNF. Omega-3 fats An assortment of whole plant foods Physical exercise A variety of positive mental activities Quality sleep

An assortment of whole plant foods

Vitamin D Deficiency Animal studies show that vitamin D deficiency in newborns results in lower BDNF and reduced thickness of the brain cortex. Animal studies also show that vitamin D deficiency during pregnancy disrupts the pattern of thirty-six major proteins in the mental development of the offspring. These proteins make up part of several biological pathways, including those involved in synaptic development and the transmission of impulses between brain cells.

Vitamin D Deficiency and Austim (자폐증) Autism is more common in areas of less ultraviolet light penetration Autism is a complex developmental disability that includes an impaired synaptic network. Areas of less ultraviolet light penetration: latitudes(위도) near the poles, urban areas, areas with high air pollution, and areas of high precipitation). 남극이나 북극 가까운 지역, 도시, 공기 오염이 심한 곳, 강수량이 높은 곳 Note: vitamin D deficiency is not the sole cause of autism, multiple sclerosis, or schizophrenia

Pregnancy and Vitamin D Obesity before pregnancy often predicts vitamin D deficiency in mothers and their neonates(신생아). Breast milk does not necessarily supply an adequate amount of vitamin D. Nursing mothers must be sure that their infants receive adequate sunlight and be sure that their own vitamin D levels are within normal range.

Pregnant women should have their vitamin D levels checked at least twice during their pregnancy and get regular exposure to sunlight. They should also take an appropriate amount of vitamin D supplement to prevent vitamin D insufficiency.

Companionship Social interactions have more influence on BDNF concentrations in the cerebral cortex of aging rodents than physical exercise and food restriction. Researchers at the University of Veterinary Medicine Vienna found it.

부모의 사회성이 아이의 두뇌에 긍정적인 영향을 미친다. 부모에서 사회적 관계나 교제를 배운 아동은 사회성이 높다. Early social interactions actually help to shape the adult brain. 부모의 사회성이 아이의 두뇌에 긍정적인 영향을 미친다. 부모에서 사회적 관계나 교제를 배운 아동은 사회성이 높다.

Social isolation decreases a major neurotransmitter in the brain.

Selective deprivation of social contact and of language in childhood has profound consequences for the structure and function of the adult brain. Animals that are reared in isolation … They show increased anxiety, They avoid new situations, They exhibit poorer performance in learning and spatial memory tasks. Researchers at Queen’s University in Canada discovered it

Providing social interactions during their adolescent period partially reversed these adverse effects of isolation.

Do you want to improve your brain power? 음식의 양: 식이제한, 소식, 간헐적 금식 음식의 질 오메가-3 지방산: 비늘과 지느러미가 있는 생선, 견과류 야채, 과일, 전곡류 운동 잠 햇빛 - 비타민 D 타인과의 긍정적인 관계 긍정적인 사고

Elizabeth Hall Elizabeth J. Hall has taught and researched health topics for Wildwood Lifestyle Center and Hospital for over 25 years. She has authored an e-book, Keys to Optimal Health and Happiness. Currently, she is the course coordinator for the Online College of Health Evangelism and works as an investigative medical journalist for www.wildwoodhealth.org and is a frequent contributor to Wildwood’s Journal of Health and Healing.

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