Several studies over the years have found that lower levels of brain-derived neurotrophic factor (BDNF) protein have been associated with cognitive impairment, memory loss, and depression.
Brain Food
A study done last year by the Nutrition Society found that there was an association between diet quality and depression and that a healthy diet could not only protect against depression, but may also halt it.
The study researched the best available current evidence on diet and depression to arrive at these recommendations:
- Follow dietary patterns such as healthy Mediterranean, Norwegian, or Japanese diets.
- Increase consumption of vegetables, fruits, legumes, whole-grain cereals, nuts, and seeds.
- Include high consumption of foods rich in omega-3 polyunsaturated fatty acids.
- Replace unhealthy foods with wholesome nutritious foods.
- Limit intake of processed foods, particularly “fast” foods, and sweets.
With these tips in mind, some may be wondering what foods are part of a healthy Mediterranean, Norwegian or Japanese diet?
Mediterranean
Often: Vegetables (artichokes, arugula, beets, broccoli, Brussels sprouts), fruits, whole grains, legumes, nuts, fish, seafood, and olive oil.
Moderation: Poultry, dairy, and eggs.
Rarely: Red meat and sugar.
Norwegian
Often: Vegetables (cabbage, carrots, celery, kale, onions, zucchini, carrots), fruits, whole grains, potatoes, legumes, nuts, seeds, fish, and canola oil.
Moderation: Game meats, free-range eggs, low-fat cheese and yogurt.
Rarely: Other red meats, animal fats, and sugar.
Japanese
Often: Vegetables (bitter melon, burdock root, carrot, cucumber, daikon, seaweed, spinach) rice, noodles, whole grains, sweet potatoes, fish, and seafood.
Moderation: Red meat, egg, and soy beans.
Rarely: Dairy, fruits, and sugar.
A study published in 2018 in the Journal of Affective Disorders found that a relatively low dietary inflammatory index (DII) was associated with a lower incidence of depressive symptoms.
Foods that have a low DII included many foods recommended in the Mediterranean diet.
Last year, the psychology department at Linyi People’s Hospital in China found that eating large amounts of processed meat, sugar and refined grains coupled with a low intake of vegetables and fruits was associated with an increased risk of depression.
Dr. Mark Mattson, chief of the Laboratory of Neuroscience at the National Institute on Aging and a professor at Johns Hopkins University, also concluded that moderation in calorie intake could protect the brain, from depression and Alzheimer’s.
Exercise the Blues Away
A 2009 study from Experimental Physiology reported that physical exercise, particularly aerobic exercise, increased BDNF synthesis in people threefold. Besides increasing BDNF, endorphins, the chemicals that make us feel happy and reduce our perception of pain, are released when you exercise, helping to chase depression away.
Some practitioners are calling BDNF a high-performance protein or “Miracle Grow” for your brain. It increases both the quality and quantity of your brain cells.
In 2013 Dr. John Ratey, associate clinical professor of psychiatry at Harvard Medical School, reported that moderately intense exercise that raises your heart rate to 70% of maximum for 30 minutes about five days a week was the sweet spot for benefiting your brain. It also appeared that BDNF has many cognitive benefits including supporting more BDNF in the hippocampus the area of the brain where memory and cognitive function are housed.
Sleep Matters
A 2013 study published in Behavior Brain Research found that chronic sleep restriction lowered BDNF in animal studies. This indicated that not getting enough sleep hurt brain health. Furthermore, a 2017 study in Clinical Practical Epidemiology & Mental Health found that impaired sleep quality increased stress and can make patients more vulnerable to depression.
