We’re told that if we don’t use it, we lose it and there is some truth to this statement. But there are many factors that can influence our brain health and cognitive ability as we age. We are also learning that where we once thought we simply wait for our cognitive capacities to diminish, we can still improve them, right into our senior years. It seems you can teach an old dog new tricks, and its based on this concept of neurogenesis.
What is Neurogenesis?
Neurogenesis is the process by which neurons are formed in the brain. Neurons are cells which send and carry information around the body. This information goes to other nerve cells, to muscles and more. Neurons are crucial to coordinate all the necessary functions of life.
Neurogenesis was thought to only occur in the young, like babies. But data is now suggesting that it can in fact continue throughout adult life and even into those senior years.
Why is this important?
Loss of neurons was at one time, thought to be irreversible – and the inability to generate replacement cells, quite simply affects functions necessary for life. For decades we saw how neuronal loss was implicated in neurological disease like Alzheimer’s disease.
So if we can mitigate neuronal loss, or at least promote the growth of new neurons, cognitive function can be preserved.
BDNF (brain derived neurotrophic factor) is one of two neurotrophins and it promotes neuronal survival – it helps neurons grow, mature, and survive.
What’s really interesting is that low levels of BDNF are regularly linked with depression, anxiety and poor resilience to stress too.
Can We Increase Levels of BDNF in the Brain?
Exercise:
Study after study have demonstrated that voluntary exercise increases neurogenesis in the brain. So if there was ever a reason to get out walking or invest in a personal trainer, this may be it.
Sleep:
There is a diurnal rhythm of neurogenesis. It is mainly at night that neurons experience growth due to the proteins that control the body clock. So, how are you sleeping?
Try New Things:
Boredom is regularly linked with low BDNF levels, so try something new, or get into a new workout routine. Is there a skill or hobby that you’ve always wanted to try? Give it a shot, your neurons will thank you.
Diet
The diet can influence BDNF levels too.
Omega-3 Fatty Acids have been seen to normalise BDNF levels in the brain. They are also thought to be neuroprotective in that they protect neurons from death. Great sources of Omega-3 include oily fish.
Vitamin B12
When including both omega-3 and Vitamin B12 in the diet, higher levels of BDNF are found. There are no plant-sources of B12 and for that reason, sources of B12 include meat, fish and eggs.
Gut Health
Neurogenesis depends on a healthy gut. Healthy gut bacteria contained within the microbiome can communicate with the brain. We know this because in vagotomised animals (when we sever their vagus nerve), neurogenesis stops!
Top Tips for Gut Health:
- Eat fibre,
- Drink filtered water,
- Make friends with fermented food,
- Manage and limit stress where possible,
- Practise mindful eating,
There are of course things that can suppress levels of BDNF in the brain too:
Stress – stress literally makes the brain smaller.
Inflammation – a standard immune response, inflammation is a totally normal bodily process. The issue is when it becomes chronic.
Air Pollution – whilst exercise is thought to increase BDNF levels, when this exercise is carried out in a heavily polluted area, it can actually shrink the brain. Air pollution is often implicated in neurodegeneration. Try to walk in green spaces where possible – or avoid rush hour walking in the city. Air purifiers are always a great option for the home too.
So, it seems we can teach old dogs new tricks, or at least still make new brain cells into our senior years. We just need to make a few tweaks to our diet and lifestyle.
