As we age, one of the biggest concerns is the deterioration of our memory. Whether it’s forgetting where we put our keys or struggling to recall important details, memory loss can be frustrating and even debilitating.

But did you know that there is a hormone that can help protect and even improve our memory? Let’s take a closer look at the role of this hormone in protecting our brain function.

What is the hormone?

The hormone we’re talking about is known as brain-derived neurotrophic factor (BDNF). BDNF is a protein that is produced in the brain and is crucial for the growth, survival, and function of our brain cells, or neurons.

BDNF has been shown to have a direct impact on neural plasticity, which is the brain’s ability to modify its structure and function in response to new experiences. This ability is key to learning and memory processes.

How does BDNF protect memory?

BDNF plays a critical role in protecting our brain cells from damage and promoting their growth and survival.

This is especially important when it comes to memory function, as a decline in the number and function of brain cells can lead to memory impairment. Studies have shown that BDNF stimulates the growth of new brain cells and improves the survival of existing ones, which can help to protect memory function.

BDNF has also been shown to play a role in the consolidation of memories, which is the process by which our brain stores new information.

When we learn something new, our brain goes through a process of encoding the information, consolidating it, and then retrieving it when necessary. BDNF appears to be involved in this consolidation process, helping to strengthen the connections between neurons and improve our ability to recall information.

How can we boost BDNF levels?

Given the important role that BDNF plays in protecting memory, it’s natural to wonder if there are ways to boost your levels of this hormone.

The good news is that there are several lifestyle factors that can help to increase BDNF production in the brain. Here are some strategies to consider:.

Physical activity

Exercise is one of the most effective ways to increase BDNF levels in the brain. Studies have shown that aerobic exercise, such as running or cycling, can significantly increase BDNF production.

Resistance training, such as weightlifting, may also be effective. Aim to get at least 30 minutes of moderate to vigorous exercise most days of the week to reap the benefits for memory function.

Healthy diet

Eating a balanced diet that is rich in brain-healthy nutrients can also help to boost BDNF levels. Some of the best foods for brain function include fatty fish, avocados, nuts and seeds, whole grains, and plenty of fruits and vegetables.

Avoid processed foods, sugary drinks, and excessive alcohol consumption, which can all have a negative impact on BDNF production.

Reduce stress

Chronic stress can lead to a decline in BDNF levels, so it’s important to find ways to manage your stress levels. Meditation, yoga, deep breathing, and other stress-reducing techniques can all help to lower cortisol levels and improve BDNF production.

Get enough sleep

Sleep is essential for memory consolidation and overall brain health, so make sure you’re getting enough restful sleep each night.

Aim for at least 7-8 hours of sleep per night, and try to establish a regular sleep schedule to help regulate your body’s natural rhythms.

Other potential benefits of BDNF

While much of the research on BDNF has focused on its role in protecting memory, there is evidence to suggest that this hormone may have other benefits as well.

Some studies have shown that BDNF may play a role in regulating mood and reducing symptoms of depression. Other research has suggested that BDNF may be involved in the regulation of appetite and body weight, although more research is needed in this area.

Conclusion

BDNF is a critical hormone for brain health and memory function.

By adopting lifestyle strategies that help to boost BDNF levels, such as exercise, a healthy diet, stress reduction, and adequate sleep, you can help to protect and improve your memory as you age. Talk to your healthcare provider for more information on how to optimize your brain health and protect your memory function for years to come.