BDNF (Brain Derived Neurotropic Factor) has only been researched over the past 20 years but has proven to be the most beneficial physiologically induced neurotransmitter for memory. Coach Nino explains more about this latest finding and how you can produce this in your brain.
Everyone knows that when you exercise, your body produces serotonin and dopamine, which are neurotransmitters linked to happiness and relaxation. When you perform cardiovascular exercise and other forms of exercise, your body produces these when oxygen is present.
That's why some might reach "runners high" or feel totally relaxed after a long walk or yoga session. Research over the past 20-25 years has found a new chemical that the brain produces called BDNF (Brain Derived Neurotropic Factor) that is linked to strengthening your hippocampus, which plays a major role in learning and memory.
Research in the 50's and 60's made claims that once we used up all of our brain cells, that was it. They thought that once they were gone that we do not produce more brain cells that are linked to learning and memory.
Latest research has shown that we create a chemical called BDNF which binds receptors in the synapse between neurons. They encourage new neurons to grow and protect them from stress and cell damage. They act like sprinkles on a petri dish and help to sprout structural branches - like fertilizer for the brain.
The best way to gain BDNF is aerobic exercise or cardiovascular exercise. Cardiovascular exercise includes running, vigorous walking, swimming, biking, rowing and more. However, the body does not start to produce BDNF until 15-20 mins of cardiovascular exercise. It is recommended to perform interval training to increase heart rate to a higher level (maybe even short sprints or exertions) to get the heart rate up and more oxygen to the brain. Try adding a touch more speed to the treadmill or possibly adding in jumping jacks or running in place for 20-30 secs to add intensity to your workouts.
The brain starts to create these chemicals which help to strengthen and sprinkle the parts of the brain which are involved with memory. Research also shows that getting the heart rate up and doing memory type of tasks can also improve the connections between neurons and synapses in the brain. New neurons are created which help to improve memory and learning.
In a recent German study, exercisers who added short bursts of aerobic activity were learning at a faster pace and experienced 20% better memory than those who leisurely exercised.
Consult your doctor before engaging in higher level physical activity. Also, if you are clear to exercise, we recommend consulting a fitness professional to understand your target heart rate zones.
