Write an article based on this "Eat more foods high in omega-3s. Try intermittent fasting. Incorporate curcumin into your diet. Increase your intake of blueberries. Use supplements. Avoid foods high in sugar and high fructose corn syrup (HFCS)."
A diet high in omega-3s can increase BDNF levels and improve brain function. Incorporate one to two servings of oily fish, like salmon, mackerel, herring, and sardines, into your diet each week. Other foods high in omega-3s are flax seeds, chia seeds, walnuts, spinach, Brussels sprouts, purslane, meats from grass-fed animals, and omega-3 enriched eggs. Fasting for 12 hours has been shown to increase BDNF. However, fasting does not have to be hard. Fasting for 12 hours can be as simple as skipping your bedtime snack and not eating until breakfast the next morning. Essentially, you do this every night. If you want to challenge yourself, then try fasting for 16 hours once or twice a month. Curcumin or turmeric, which is found in curry, has been shown to increase levels of BDNF. Try to incorporate these spices into your meals once a week. For example, incorporate a teaspoon (5 ml) of curcumin into your fish, chicken, and vegetable dishes once or twice per week. Blueberries contain an antioxidant known as anthocyanin. Anthocyanin has been shown to increase an individual's BDNF if taken regularly. Try to eat a handful of blueberries at least five times a week, if not every day. Supplements are a great way to get your daily value of omega-3s and other vitamins that you would normally get from eating healthy foods. If you do not like fish or curcumin, for example, then take the supplement versions. Make sure to follow the instructions on the bottle to take the correct dosage. Green tea and resveratrol supplements have also been shown to increase levels of BDNF. Nootropic drugs are supplements that aim to improve memory, creativity, and other brain functions. They may also increase BDNF levels. You can also take DHA dietary supplements. DHA is a type of omega-3 that can help improve brain function. Foods high in processed sugar and HFCS have been shown to decrease levels of BDNF. Additionally, processed foods have also been shown to decrease levels of BDNF. Try to avoid eating these foods as much as you can. For example, you can replace processed sugar with more natural sugars like honey, maple syrup, or agave. Instead of eating pre-packaged meals, cook with fresh ingredients as much as you can. If you do not have time to cook your own meals, then look into getting a crockpot.