Actively manage and reduce chronic stress, as even mild chronic stress decreases neurogenesis, which can lead to memory decline and symptoms of depression.
Ensure adequate and undisturbed sleep, as even fragmented sleep can drastically reduce neurogenesis by up to 50%, negatively impacting brain function.
Regularly engage in physical activity that you genuinely enjoy, as this can increase neurogenesis by up to 30% and improve blood flow to the brain, yielding greater benefits.
Avoid high-fat, high-sugar processed Western diets, which decrease neurogenesis. Instead, follow a Mediterranean-like diet rich in whole foods to promote neurogenesis and cognitive sharpness.
Implement intermittent fasting (e.g., 5:2 diet or a daily 12-hour eating window) or moderate calorie restriction (20-30% less daily) to improve pattern separation and boost longevity hormones, benefiting neurogenesis.
Incorporating dark-skinned fruits like blueberries, strawberries, and grapes into your diet can increase neurogenesis, improve memory, and enhance brain blood flow due to their high flavonoid content.
Consume fatty fish or choose omega-3 supplements specifically containing EPA and DHA, as these forms protect against depression and are crucial for brain health, unlike ALA.
Prioritize eating foods that require chewing and mastication over soft or liquid diets, as chewing can stimulate neurogenesis and contribute to brain health.
Maintain good oral health, including healthy teeth, throughout life to ensure the continued ability to chew effectively, which is important for stimulating neurogenesis.
Engage in sexual intercourse, as rodent studies suggest it can increase neurogenesis, potentially contributing to brain health.
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