How to Trigger the Protein That Makes Your Brain Grow
By David Kua
The Brain’s Fertilizer: Understanding BDNF (Brain-derived Neurotrophic Factor)
Your brain isn't actually hardwired. It is constantly changing and adapting to everything you experience and learn throughout your life. A big part of how this happens comes down to a specific protein called brain-derived neurotrophic factor, or BDNF. This protein keeps your existing neurons healthy, supports neuronal growth, and strengthens the connections between brain cells (Marzola et al., 2023).
Scientists often describe BDNF as a kind of fertilizer for the brain because it creates a supportive environment for neural networks to thrive. Without it, your brain would struggle with everyday tasks related to learning, memory, and neuroplasticity - the brain’s ability to rewire itself, adapt to new experiences, and build new neural connections throughout your life (Mizoguchi et al., 2020).
When your BDNF levels go up, this may support your brain's ability to rewire itself and build new pathways. Because of this, researchers are highly focused on finding everyday lifestyle activities that can naturally stimulate its production.
Lifestyle Habits That May Boost BDNF
Exercise Regularly
Physical activity does more than strengthen your muscles and cardiovascular system. Exercise can also influence the brain by increasing BDNF levels. When you exercise, your body responds to the physical demands in ways that affect the brain and nervous system. These changes can help neurons grow and survive while strengthening the connections between them.
Szuhany et al. (2015) found that a single exercise session produces a moderate increase in BDNF. Moreover, Ashcroft et al. (2022) found that high-intensity aerobic exercise in stroke survivors produced a stronger increase in BDNF levels than low-to-moderate-intensity exercise.
Managing Stress
Stress is another factor that can affect your brain. When you experience prolonged stress, your body releases cortisol, a hormone that helps you respond to stressful situations. While cortisol is useful in the short term, consistently high cortisol levels may interfere with processes that support brain health, including BDNF. Finding ways to manage stress, whether through socializing with others, practicing mindfulness, or simply taking time to relax, may therefore help support healthy BDNF levels.
In a randomized clinical trial of 332 healthy adults, a nine-month mindfulness training program increased BDNF levels, with higher BDNF increases associated with lower cortisol levels (Puhlmann et al., 2024).
Getting Some Sunlight
Getting some sunlight can be as simple as taking a quick walk outside in the morning or afternoon. Whether you are doing a lap around your neighborhood, sitting out on the porch with a cup of coffee, or just hanging out in a nearby park, stepping outdoors is an easy way to get more natural light into your day. Spending time in the sun has been linked to higher BDNF levels, making it an easy way to help keep your brain healthy and sharp.
In a study of 2,851 adults, serum BDNF levels were higher during spring and summer, with greater sunshine exposure in the weeks before blood sampling also associated with higher BDNF levels, although the mechanism underlying this relationship remains unclear (Molendijk et al., 2012).
Learning New Things
Your brain also responds when you learn something new. Learning a new language, playing a new sport, cooking a new recipe, or trying a new craft can strengthen neural connections and increase BDNF. In addition to exercise, learning may therefore be another way to support the brain's ability to adapt and change.
In a study of 44 older women with mild cognitive impairment, eight weeks of computer-based mental training improved working memory and increased BDNF levels compared with controls (Damirchi et al., 2017). Similarly, in a study of 144 healthy older adults, cognitive training increased BDNF levels, with BDNF appearing to mediate improvements in cognitive performance (Nicastri et al., 2022).
Good Sleep Hygiene
While you sleep, your brain remains highly active. Sleep plays an important role in memory consolidation, learning, and maintaining healthy brain function.
Getting enough quality sleep therefore gives the brain an opportunity to recover and reinforce the connections formed throughout the day. Combined with physical activity and mental stimulation, healthy sleep may help create an environment where neuroplasticity can thrive.
Research has found that serum BDNF levels are positively related to the proportion of N3 and REM sleep (Deuschle et al., 2018), while chronic sleep deprivation and insomnia have been associated with reduced hippocampal BDNF expression and impairments in memory and cognition (Rahmani et al., 2020).
Final Thoughts
Everyday activities can influence the biological processes that help keep your brain healthy, from exercising your body to challenging your mind. BDNF is one important piece of this puzzle. It supports neurons and the connections that allow your brain to learn, adapt, and function throughout life.
BDNF is not a magic molecule or a guaranteed solution for preventing neurodegenerative disease. Research into how lifestyle habits influence BDNF, particularly over the long term, is still developing.
Still, many of the habits being studied already have broader health benefits. Regular physical activity, spending time outdoors, adequate sleep, and continued learning can all support your overall health while giving your brain opportunities to adapt and stay engaged throughout life.
Feel free to explore the BC Brain Wellness website to learn more about the latest research, tips, and resources for living your best life.
References
Ashcroft, S. K., Ironside, D. D., Johnson, L., Kuys, S. S., & Thompson-Butel, A. G. (2022). Effect of Exercise on Brain-Derived Neurotrophic Factor in Stroke Survivors: A Systematic Review and Meta-Analysis. Stroke, 53(12), 3706–3716. https://doi.org/10.1161/strokeaha.122.039919
Damirchi, A., Hosseini, F., & Babaei, P. (2017). Mental training enhances cognitive function and BDNF more than either physical or combined training in elderly women with MCI: A small-scale study. American Journal of Alzheimer's Disease & Other Dementias, 33(1), 20–29. https://doi.org/10.1177/1533317517727068
Deuschle, M., Schredl, M., Wisch, C., Schilling, C., Gilles, M., Geisel, O., & Hellweg, R. (2018). Serum brain-derived neurotrophic factor (BDNF) in sleep-disordered patients: Relation to sleep stage N3 and rapid eye movement (REM) sleep across diagnostic entities. Journal of Sleep Research, 27, 73–77. https://doi.org/10.1111/jsr.12577
Marzola, P., Melzer, T., Pavesi, E., Gil-Mohapel, J., & Brocardo, P. S. (2023). Exploring the role of neuroplasticity in development, aging, and neurodegeneration. Brain Sciences, 13(12), 1610. https://doi.org/10.3390/brainsci13121610
Mielniczek, M., & Aune, T. K. (2024). The effect of high-intensity interval training (HIIT) on brain-derived neurotrophic factor levels (BDNF): A systematic review. Brain Sciences, 15(1), 34. https://doi.org/10.3390/brainsci15010034
Mizoguchi, Y., Yao, H., Imamura, Y., et al. (2020). Lower brain-derived neurotrophic factor levels are associated with age-related memory impairment in community-dwelling older adults: The Sefuri study. Scientific Reports, 10, 16442. https://doi.org/10.1038/s41598-020-73576-1
Nicastri, C. M., McFeeley, B. M., Simon, S. S., et al. (2022). BDNF mediates improvement in cognitive performance after computerized cognitive training in healthy older adults. Alzheimer's & Dementia: Translational Research & Clinical Interventions, 8, e12337. https://doi.org/10.1002/trc2.12337
Puhlmann, L. M., Vrtička, P., Linz, R., Valk, S. L., Papassotiriou, I., Chrousos, G. P., Engert, V., & Singer, T. (2024). Serum BDNF increase after 9-month contemplative mental training is associated with decreased cortisol secretion and increased dentate gyrus volume: Evidence
from a randomized clinical trial. Biological Psychiatry Global Open Science, 5(2), 100414. https://doi.org/10.1016/j.bpsgos.2024.100414
Rahmani, M., Rahmani, F., & Rezaei, N. (2020). The brain-derived neurotrophic factor: Missing link between sleep deprivation, insomnia, and depression. Neurochemical Research, 45, 221–231. https://doi.org/10.1007/s11064-019-02914-1
Szuhany, K. L., Bugatti, M., & Otto, M. W. (2015). A meta-analytic review of the effects of exercise on brain-derived neurotrophic factor. Journal of Psychiatric Research, 60, 56–64. https://doi.org/10.1016/j.jpsychires.2014.10.003
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