I’m a neuroscientist — here are 4 easy ways to increase your thinking abilities

Neuroscientist and mindset coach Emily McDonald is sharing four ways to boost the birth of new brain cells, a process known as neurogenesis — exercise, meditation, polyphenol-rich foods and sunlight. She’s giving you a piece of her mind.

Emily McDonald , an Arizona neuroscientist and mindset coach, is sharing four ways to boost the birth of new brain cells — a process known as neurogenesis.

Most of our 100 billion brain cells were 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 sunlight exposure. Exercise regularly

McDonald suggests participating in a low-intensity workout at 60% to 70% of your maximum heart rate. Brittany Dalena Brittany Dalena An airport in Bhutan is a retching challenge for pilots. A new study finds that consuming six additional servings of flavonoid-rich foods a day can lower the risk of dementia, especially for those with high blood pressure, depression and high genetic risk. “Zone 2 exercise has been shown to boost [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 dubbed “Miracle-Gro” because it enhances learning and memory by encouraging the survival and growth of existing neurons and the development of new ones.

And Zone 2 exercise is a low-intensity workout performed at 60% to 70% of your maximum heart rate. You should be able to comfortably hold a conversation — think a brisk walk , a casual bike ride or aerobics without pushing yourself. Try meditation

Meditation may stimulate structural changes in the hippocampus, a brain region where neurogenesis occurs in adults. “Meditation can also boost BDNF levels, and it can also enhance neuroplasticity, which is the brain’s ability to rewire” in response to life experiences, McDonald explained.

Some research suggests that meditation may 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 polyphenol-rich foods

Blueberries are a great sources of polyphenols, which are known to reduce brain inflammation. Polyphenols — found in dark chocolate, berries, pears, grapes and red wine — boast antioxidant and anti-inflammatory powers that are believed to protect against free-radical damage and help prevent neurodegenerative diseases like Alzheimer’s and Parkinson’s by reducing inflammation in the brain.

“Blueberries are a great example of this type of food,” McDonald advised. Get the latest breakthroughs in medicine, diet & nutrition tips and more.

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BDNF levels appear to be tied to seasons — one study indicated they are lower from January to May and higher from June to December.

“Sunlight can boost our BDNF levels. You’ve got to go out in the sun,” McDonald recommended.

Just don’t forget your sunscreen .

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