Neuroscientist and mindset coach Emily McDonald shared four ways to boost the birth of new brain cells, known as neurogenesis, in a TikTok video. She mentions that most brain cells are created before birth but the brain can still produce new neurons as we age. McDonald suggests supporting neuron formation with regular exercise, meditation, polyphenol-rich foods, and exposure to sunlight.
One of the ways to boost neurogenesis is through exercise, specifically Zone 2 exercise which can increase brain-derived neurotrophic factor (BDNF) levels. BDNF is a protein that helps neurons grow and is often referred to as “Miracle-Gro” for the brain. Zone 2 exercise is a low-intensity workout that can be maintained at 60% to 70% of the maximum heart rate, such as brisk walking, casual biking, or aerobics without excessive exertion.
Meditation is also recommended by McDonald to boost BDNF levels and enhance neuroplasticity, which is the brain’s ability to rewire in response to experiences. Research suggests that meditation can stimulate changes in the hippocampus, a region where neurogenesis occurs in adults. One study highlighted the brain benefits of intensive Vipassana meditation over three months, encouraging participants to see things as they are without judgment.
Consuming polyphenol-rich foods like dark chocolate, berries, pears, grapes, and red wine can also support neurogenesis. Polyphenols have antioxidant and anti-inflammatory properties that can protect against free-radical damage and reduce inflammation in the brain. McDonald specifically mentions blueberries as a good example of polyphenol-rich foods that can benefit brain health and prevent neurodegenerative diseases like Alzheimer’s and Parkinson’s.
Sunlight exposure is another way to boost BDNF levels, as research indicates that these levels are lower from January to May and higher from June to December. McDonald recommends going out in the sun to increase BDNF levels, but cautions to remember sunscreen to protect against harmful UV rays. Sunlight exposure is a simple yet effective way to support neurogenesis and brain health.
In summary, Emily McDonald’s tips for boosting neurogenesis include regular exercise, meditation, consuming polyphenol-rich foods, and exposure to sunlight. These strategies can help stimulate the growth of new brain cells and support overall brain health. By incorporating these practices into daily routines, individuals can potentially improve their cognitive function, memory, and overall brain function as they age.
