A Mediterranean diet isn’t just about delicious food – it’s a lifestyle that can lead to long-term health and happiness, according to our newest contributor, Naturopathic Nutritionist Erica! Those of us living in the South of France are blessed, she says, by the beautiful local produce, enabling us to easily follow a well-balanced Mediterranean diet.
According to Erica, the famous Mediterranean way of eating provides incredible benefits for overall well-being, especially when combined with an active, social lifestyle.
Born and raised in Antibes and now based primarily in London, Erica specialises in preventive nutrition, helping clients address digestive issues, skin problems, energy levels, and stress through sustainable habits.
This week Erica highlights the benefit of the Mediterranean lifestyle for brain health, particularly memory and learning:
The Link Between BDNF and a Mediterranean Lifestyle
BDNF stands for Brain-Derived Neurotrophic Factor. This is a vital protein that acts as a Neurotrophin molecule to support the growth, survival and maintenance of neurons in our brain and nervous system.
Our brain is responsible for cognition, memory and a complex network of nerve transmissions. BDNF plays a key role in this system by protecting our brain from neural damage and promoting neuron survival.
Studies show that following a Mediterranean diet is a great way of supporting BDNF.
The Role of the Mediterranean Diet in Supporting BDNF
The Mediterranean diet is rich in antioxidants, healthy fats and essential nutrients that help support brain function and boost BDNF.
The Mediterranean Diet is abundant in:
- antioxidant-rich fruits and vegetables,
- whole grains, beans, nuts and seeds,
- extra virgin olive oil, and additionally
- herbs and spices.
Fish, seafood, poultry and moderate red meat consumption are also included.
How to Boost BDNF levels
A Mediterranean lifestyle goes beyond food. It’s also about movement, connection and mindfulness. Having a regular active and social lifestyle further supports BDNF. The following activities are mentally stimulating and allow new neurons to grow:
- Social interactions like dinners with friends
- Physical activities such as walking beside the sea, running, power walks and dancing
- Singing, and exposure to nature and fresh air
The emphasis on antioxidant rich foods such as the ones below are also especially beneficial for increasing BDNF:
- Pomegranate
- Raspberries, blackberries, blueberries
- Resveratrol (red grapes, berries and peanuts)
- Polyphenols (berries, grapes, green tea etc.)
- Walnuts, pecans
- Omega-3 fatty acids (sardines, mackerel, salmon, chia seeds)
- Curcumin (fresh is best)
- B12 supplements & food sources (eggs, fish, chicken etc.)
Health disclaimer: I do not claim to diagnose, cure or treat diseases, symptoms or illnesses. The information and service provided through the platform/consultations are here to provide individuals with an alternative holistic method if you choose to make changes in this direction. Please contact your medical practitioner if you have any medical issues.
Follow Erica on Insta here.
Read more posts from Erica on Wondergreens here.
