She is giving you a piece of her mind.
Emily McDonald, a neuroscientist and mindset coach from Arizona, is sharing four ways to stimulate the birth of new brain cells—a process known as neurogenesis.
Most of our 100 billion brain cells are created before birth – the brain can still produce new cells, called neurons, as we age.
In a Tuesday TikTok, McDonald suggests supporting neuron formation with exercise, meditation, polyphenol-rich foods and exposure to sunlight.
Exercise regularly
“Zone 2 exercise has been shown to improve [brain-derived neurotrophic factor levels (BDNF)] in the brain, which is a protein that can help neurons grow,” McDonald said.
Discovered in the 1980s, BDNF has been called “Miracle-Gro” because it improves learning and memory by encouraging the survival and growth of existing neurons and the development of new neurons.
And Zone 2 exercise is low-intensity exercise performed at 60% to 70% of your maximum heart rate. You should be able to hold a relaxed conversation – think a brisk walk, a casual bike ride or aerobics without pushing yourself.
Try meditation
“Meditation can also increase BDNF levels and can also improve neuroplasticity, which is the brain’s ability to rewire” in response to life experiences, McDonald explained.
Some research suggests that meditation can stimulate structural changes in the hippocampus, a region where neurogenesis occurs in adults.
One study highlighted the brain benefits of three months of intensive Vipassana meditation, an ancient mindfulness technique that encourages participants to see things as they are without judgment.
Eat foods rich in polyphenols
Polyphenols – found in dark chocolate, berries, pears, grapes and red wine – have antioxidant and anti-inflammatory powers that are believed to protect against free radical damage and help prevent neurodegenerative diseases such as Alzheimer’s and Parkinson’s by reducing inflammation. in the brain.
Blueberries are a great example of this type of food, McDonald advised.
Be in the sun
BDNF levels appear to be linked to the seasons – one study showed that they are lowest from January to May and highest from June to December.
“Sunlight can increase our BDNF levels. You need to get out in the sun,” recommended McDonald.
Just don’t forget your sunscreen.
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Image Source : nypost.com