The relationship between BDNF, depression, nutrition, exercise and padd...

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BDNF stands for Brain-Derived Neurotropic Factor

Brain-derived neurotrophic factor, BDNF, is a neurotrophin. Neurotrophins are important for the survival, repair, and growth of neurons. Neurons are nerve cells that process, transmit, or process information in the brain or nervous system. Neurons can be seen as the data cables between parts of the brain and the body. An average body has approximately 100,000,000,000 neurons (100 billion).

Too little BDNF

A deficiency of neurotrophins such as BDNF contributes to the development of neurodegenerative disorders. The lack of BDNF prevents neurons from repairing damage. This can lead to the development of Alzheimer's, Parkinson's, and/or Huntington's disease. Furthermore, depression can occur when there is insufficient BDNF present for an extended period. The degeneration of neurons in the frontal lobe appears to be the culprit here. Additionally, low serotonin levels contribute to depression. The depression is exacerbated because low serotonin levels, via the 5HT2A receptor, prevent sufficient BDNF from being released (see also the image below and bear in mind that the 5-HT receptor is not stimulated, or only minimally stimulated).

More BDNF

Producing more BDNF is therefore possible by stimulating the 5HT receptor. When the body releases more BDNF, it flips a switch on a series of genes that allow brand-new brain cells and nerve cell connections to grow. Slightly higher BDNF levels ensure that you learn faster, remember better, age more slowly, and that your brain quickly rearranges connections with the various parts of the brain and the body.

BDNF also increases your brain plasticity. When your brain cells are damaged or find themselves in a stressful situation, BDNF protects them and helps them come back stronger. The neural pathways become more flexible instead of breaking down, which could explain why higher levels of BDNF are associated with warding off depression.

With a few changes in daily habits, the brain can be programmed to release increasing amounts of BDNF, making the brain more resilient and stronger in the face of any setbacks that are part of life.

BDNF and serotonin

More serotonin therefore leads to an increased release of BDNF via the 5HT2A receptor. If we look at how we can stimulate the serotonin receptor more, we must therefore consider how to increase serotonin and how to keep the receptor sensitive to stimulation.

Also check out our previous post about increase serotonin for more tips

Nutrition and lower BDNF

The foods listed below are known to trigger inflammatory responses and lower serotonin, causing BDNF to decrease as well.

Sugar: Consuming sugar, and particularly fructose, directly inhibits the production of BDNF and causes cognitive decline. Fructose combined with glucose in a molecule is what we call table sugar. Avoid added sugar as much as possible. Furthermore, sugar triggers inflammatory responses in the body, resulting in reduced serotonin release.

Bad fats: Bad fats cause inflammatory responses in the body, and this leads to a reduction in serotonin release via inflammatory factors. The bad fats are typically plant-based omega-6 fats used for frying, such as sunflower, soy, and peanut oil. Hydrogenated (vegetable) fats are also bad fats.

Dairy: Dairy can also promote inflammation at high intakes. It is best not to consume sweetened or unleavened dairy products. So unsweetened kefir or yoghurt can be eaten in moderation.

Gluten: Eat as few grain-based products as possible. Gluten can also cause inflammation, especially in allergic reactions. Oats, and therefore oatmeal, can be eaten though.

Alcohol: Alcohol is fermented sugar and is best avoided altogether. If alcohol is drunk anyway, half to a whole glass of wine a day can be consumed without too much harm. Above that, alcohol already becomes an inflammation promoter.

Meat: Game, grass-fed meat and wild fish are no problem provided red meat is eaten in a limited way (advice is max 2 times a week). Any fish that has not been wild-caught or fed other than natural is best not eaten. Grain- and corn-fed animal products are also not recommended.

Nutrition and higher BDNF

All anti-inflammatory foods and nutrients indirectly help to increase BDNF. Therefore, all antioxidants, polyphenols, and omega-3s increase BDNF. Naturally, the building blocks of serotonin must also be present in the diet. Below are the BDNF-boosting foods.

Complex carbohydrates: Complex carbohydrates are slowly digestible and ensure a stable blood sugar level, requiring less insulin. This prevents insulin insensitivity and, consequently, various inflammatory reactions in the body. Furthermore, most sources of complex carbohydrates also contain many antioxidants and dietary fiber. It is advisable to make vegetables half of all your food intake, along with two pieces of fruit per day and a little oatmeal. Additionally, a handful of nuts per day can have a positive effect on serotonin production.

Omega-3: Omega-3 fatty acids DHA and EPA play an important role around the serotonin receptor. For instance, EPA is an important anti-inflammatory agent, and DHA makes the cell membrane of the 5HT receptor more sensitive to serotonin. Foods rich in DHA and EPA include fish, shellfish, and crustaceans. Algae and krill also contain high amounts of EPA and DHA, and the human body can also produce them from the Omega-3 fatty acid ALA, which is abundant in flaxseed oil and walnuts (and walnut oil).

Omega-6: Since we consume omega-6 in abundance and should actually limit our intake, GLA (gamma-linolenic acid), an omega-6 fatty acid, can help us combat inflammation. The body produces limited amounts of this rare omega-6 fatty acid. Supplementation is possible with borage oil (Borogo Officinales), evening primrose oil (Oenothera Biennis), or blackcurrant seed oil (Ribis Nigrem).

Polyphenols and antioxidants: Antioxidants, and polyphenols in particular, work very well against the oxidation of body molecules because they can absorb free radicals, such as free oxygen. In doing so, the body prevents inflammation caused by oxidation (just as iron can rust). Almost all natural plant-based foods are full of polyphenols and antioxidants. The better a food is at combating free radicals, the higher the ORAC value, which stands for Oxygen Radical Absorbance Capacity.

View a list here with ORAC values

Tryptophan-rich foods: Tryptophan is the precursor of 5-HTP and serotonin and must therefore be obtained through diet. Foods high in tryptophan include oatmeal, nuts, seeds, spirulina, cocoa (pure), sesame seeds, chickpeas, spinach, sunflower seeds, parsley, asparagus, mushrooms, broccoli, beans, nuts, seeds, soybeans, and turkey.

Vitamin B: Vitamins B3, B6, and B12 are cofactors in the formation of serotonin. Foods that can provide B vitamins include (grass-fed) meat, fish, (fermented) dairy, whole grains, vegetables, fruit, potatoes, legumes, eggs, and (cashew) nuts. A vegan would need to supplement B12 because B12 is found only in animal products.

Minerals: Minerals such as zinc, iron, and magnesium play an important role in a great many biochemical processes in the body, including the formation of serotonin. Eat as many vegetables as possible, and if you cook vegetables, cook them for as short a time as possible. Combine them with as many vegetables as you can consume. Vary your diet with nuts such as cashews, pistachios, walnuts, and pecans. Cacao is very rich in minerals in its pure, unprocessed form. Whole grains such as brown rice and oats are also good sources of minerals.

MAO-inhibiting foods: MAO is an enzyme that breaks down serotonin, among other things. This is a natural process that is supposed to take place. However, the activity of MAO can be inhibited in a healthy way and in moderation through certain foods, so that serotonin is broken down less quickly. Seaweed, turmeric, passion flower and rhodiola are mild MAO inhibitors.

Supplements and BDNF

We previously wrote about supplements that can increase serotonin and, consequently, BDNF. If diet is not sufficient, you can also supplement.

View the serotonin-boosting supplements

Gut flora and BDNF

The right nutrients are needed to produce BDNF via serotonin. In the intestines, it is the bacteria that pre-digest many of the important substances for you. Without pre-digestion, we cannot obtain all the substances the body needs. Therefore, first ensure that you have the right bacteria in your intestines by taking a probiotic containing one or more of the following strains: Lactobacillus acidophilus, Lactobacillus casei and Bifidobacterium bifidum. Next, you provide those bacteria and yourself with the right nutrition and dietary fiber from primarily vegetables, legumes, moderate amounts of fruit, and a little whole-grain products such as oatmeal.

Physical activity and BDNF

Cardiovascular training leads to the production of a protein called FNDC5 (ibronectin type III domain-containing protein 5). FNDC5, in turn, increases BDNF by 200-300%. The increase is long-lasting. In a study of men who cycled daily for 3 months, BDNF levels nearly quadrupled.

Regular strength training also increases BDNF, but this only lasts for a few minutes after the workout. A better form of training is interval training or any other form of sport where high intensity and rest are alternated.

Sleep and BDNF

Deep sleep triggers the release of DMT, which resembles serotonin and therefore also activates the 5HT2a receptor. As a result, the body releases BDNF during the deeper stages of sleep. There are four sleep stages that repeat every 90 minutes. On average, you spend about a third to half the night in stages 3 and 4. During this phase, the activity of DMT and BDNF is at its highest.

Meditation and BDNF

Meditation reduces stress and thereby increases BDNF. A good, deep meditation causes the body to "think" it is sleeping and releases DMT. By stimulating the 5HT2a receptor, DMT causes more BDNF to be released. The same applies to breathing techniques where it appears to the body as if it is asleep.

Sunlight and BDNF

Exposure to the sun increases BDNF by increasing vitamin D. It also improves mood and actually reduces your risk of skin cancer, provided you do not get sunburned. Go outside into direct sunlight for fifteen minutes a day. Unfortunately, the sun is not strong enough in winter. Supplementing with vitamin D or eating fatty fish, liver, cheese (least good choice), or egg yolk can help you get vitamin D in the winter.

Social contact and BDNF

A lack of meaningful mental stimulation leads to lower BDNF levels. Social isolation also contributes to depression, causing BDNF to decrease. Reduce social media use and connect in real life. Conversations with strangers are very good for BDNF and provide a good feeling afterward.

Psychedelics and BDNF

Psychedelics increase BDNF production and neurogenesis. This explains why so many studies have recently emerged regarding psychedelic-assisted therapy that helps with depression and PTSD.

The highest possible stimulation of the 5HT2a receptor to release BDNF is the use of psychedelics. These are therefore truly mind-altering drugs (English for medication). Psilocin from magic mushrooms, DMT from ayahuasca, or LSD stimulates the 5HT2a receptor to such an extent that BDNF also rises significantly. This combination causes neurogenesis, which means the creation of new neurons, at an unprecedented level.

Magic mushrooms (psilocin), Ayahuasca (DMT), and LSD very effectively increase BDNF, allowing brain and nerve cells to repair themselves and form new connections.

Our trip therapy and BDNF

We use psilocybin-containing mushrooms or magic truffles in our trip therapy. After conversion by the body to psilocin, psilocybin causes a very high stimulation of the 5HT-2a receptor. Due to this stimulation and the release of BDNF resulting from the stimulation of the 5HT2a receptor, the brain enters a state of hyperconnectivity (see image).

Schematic representation of the connections in the brain before and after psilocybin intake

During this state of hyperconnectivity, neurogenesis takes place and the conscious brain connects with the subconscious. As a result, problems in the subconscious can be resolved, leading to less stress, which is precisely what BDNF inhibits. Additionally, new permanent connections are formed and repair work takes place to remedy the damage caused by depression. Even neurodegenerative diseases can be combated by the activity of BDNF, because new neurons and thus connections are formed.

Support from us

It is clear that psilocybin is a very powerful and natural medicine for neurodegenerative diseases and depression. High stimulation from psilocybin is called tripping, and hallucinations can occur at higher doses. For the full effect of this trip, it is highly recommended to hire a professional "tripsitter." We can act as a trip coach, ensuring an overall good experience and effect.

More information on our working method

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Posted : 2 February 2019 20:13

The relationship between BDNF, depression, nutrition, exercise, and magic mushrooms