She is telling you what is on her mind.
Emily MacdonaldThe Arizona neuroscientist and mindset coach shares four ways to boost the birth of new brain cells — a process known as neurogenesis.
most of our 100 billion brain cells Cells formed before birth – As we age, the brain can still produce new cells called neurons.
TikTok on TuesdayMacdonald suggests exercise, meditation, polyphenol-rich foods and sunlight exposure to aid neuron formation.
Exercise regularly
“Zone 2 exercise has been shown to promote [brain-derived neurotrophic factor levels (BDNF)] “There's a protein in the brain that may help neurons grow,” MacDonald said.
Discovered in the 1980s, BDNF is named “Miracle-Gro” Because it enhances learning and memory by stimulating the survival and growth of existing neurons and the development of new neurons.
And zone 2 exercise is a low-intensity workout performed at 60% to 70% of your maximum heart rate. You should be able to carry on a conversation comfortably — think brisk walkingTake a simple bike ride or do aerobics without any pressure.
Try meditation
“Meditation may also increase BDNF levels, and may enhance neuroplasticity, which is the brain's ability to rewire itself in response to life experiences,” MacDonald explains.
Some research suggests Meditation may induce structural changes in the hippocampus, the region where neurogenesis occurs in adults.
A study highlights the brain benefits Three-month intensive Vipassana MeditationAn ancient mindfulness technique that encourages participants to observe things without judgement.
Eat polyphenol-rich foods
Polyphenols – found in dark chocolate, berries, pears, grapes and red wine – have antioxidant and anti-inflammatory properties that are believed to protect against damage caused by free-radicals and a risk factor for 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,” Macdonald advises.
Stay in the sun
BDNF levels appear to be linked to the season – A study indicated They are lower from January to May and higher from June to December.
“Sunlight can increase our BDNF levels. You should go out in the sun,” MacDonald suggested.
