345 | id == 345
345 | category_id == 21
345 | category_order == 18
345 | category_name == Anxiety
345 | category_color == #C47AC0
345 | slug == BDNF-anxiety
345 | title == Brain Cells, Stress and Anxiety: A Genetic Link (BDNF)
345 | meta_description == BDNF helps form brain cell connections. A variant of BDNF has been associated with anxiety. Read more here.
345 | summary == <p style="text-align:justify"><strong>The <em>BDNF</em> gene helps form brain cell connections associated with the hippocampus, a brain region that normally prevents the excess release of the stress hormone cortisol. A variant of <em>BDNF</em> may alter brain cell connections of the hippocampus, promoting the release of cortisol&nbsp;and increasing propensity for anxiety. Read more to learn how to mitigate the negative effects of this variant.</strong></p>
345 | overall_score_text == Your Anxiety Score (based on BDNF gene)
345 | image == https://sd-selfdecode-assets-prod.s3.amazonaws.com/blog/background/BDNF-Anxiety.jpg
345 | author_id == 14
345 | author_name == Shany Lahan
345 | author_title == MS (Neuroscience)
345 | author_order == 5
345 | author_photo == https://sd-selfdecode-assets-prod.s3.amazonaws.com/blog/author-photo/Shany.webp
345 | author_intro == <p>Shany received her MSc in Neuroscience from Western University.</p>    <p>Prior to joining SelfDecode, Shany conducted research related to Alzheimer&rsquo;s disease, and taught science to undergraduate students. She believes that research should be accessible to everyone, regardless of scientific background. Shany joined SelfDecode&nbsp;with a mission to help others optimize their health and wellbeing &ndash; as well as help them understand the science behind it all.</p>
345 | reviewer == None
345 | medical_reviewer_id == 11
345 | medical_reviewer_name == Puya Yazdi
345 | medical_reviewer_title == MD
345 | publish_date == 2020
345 | publish_date == 9
345 | publish_date == 23
345 | avg_rating == 5.0
345 | tags_id == 112
345 | tags_name == Anxiety
345 | tags_id == 160
345 | tags_name == BDNF Gene
345 | tags_id == 416
345 | tags_name == Cortisol
345 | tags_id == 532
345 | tags_name == Hippocampus
345 | tags_id == 415
345 | tags_name == HPA axis
345 | tags_id == 50
345 | tags_name == Stress
345 | tags_id == 57
345 | tags_name == Synaptic Plasticity
345 | permissions_favorite == False
345 | permissions_rate == False
345 | content_article == <h2 style="text-align: justify;"><strong>Summary</strong></h2> <p style="text-align: justify;"><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;"><span style="font-weight: 400;">BDNF prevents the excess release of a stress hormone by helping to form brain cell connections associated with the hippocampus. A variant of </span><em><span style="font-weight: 400;">BDNF </span></em><span style="font-weight: 400;">may play a role in anxiety by decreasing the production of BDNF in the hippocampus. Lifestyle and supplement modifications may counteract the effect of this variant by increasing production of BDNF and strengthening connections between brain cells.</span></span></p> <h2 style="text-align: justify;"><strong><em>BDNF </em>and Anxiety</strong></h2> <p style="text-align: justify;"><a href="https://selfhacked.com/blog/a-comprehensive-list-of-natural-ways-to-increase-bdnf/"><span style="font-weight: 400;">BDNF</span></a><span style="font-weight: 400;"> is a protein essential to the expansion and survival of brain cells (neurons) during brain development. BDNF also plays important roles in </span><a href="https://selfhacked.com/blog/synaptic-plasticity/"><span style="font-weight: 400;">neuroplasticity</span></a><span style="font-weight: 400;">: a process that can strengthen, weaken, and reorganize connections between neurons [</span><a href="https://pubmed.ncbi.nlm.nih.gov/24668475/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].&nbsp;</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">An animal study found that rats resilient to </span><a href="https://selfhacked.com/blog/63-factors-raising-stress-cortisol-level-backed-science/"><span style="font-weight: 400;">stress</span></a><span style="font-weight: 400;"> have an increased amount of BDNF in a region of the brain called the hippocampus, suggesting that stress can alter neuronal connections associated with this brain region [</span><a href="https://pubmed.ncbi.nlm.nih.gov/18234161/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">The hippocampus has been shown to inhibit the </span><a href="https://selfhacked.com/blog/reasons-cortisol-low-high/"><span style="font-weight: 400;">HPA axis</span></a><span style="font-weight: 400;">, which can mediate the sequential release of </span><a href="https://selfhacked.com/blog/need-know-cortisol-health-effects/"><span style="font-weight: 400;">cortisol</span></a><span style="font-weight: 400;"> and other stress-related hormones. Specifically, elevated levels of cortisol can act on the hippocampus to prevent further release of cortisol during stressful situations [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2637449/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].&nbsp;</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">In situations of chronic stress, prolonged exposure to elevated levels of cortisol can damage the hippocampus. This damage may be mediated by a decrease in BDNF levels, which can result in abnormal neuronal connections associated with this brain region [</span><a href="https://pubmed.ncbi.nlm.nih.gov/7891134/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/22522470/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">Damage to the hippocampus can therefore impair regulation of the HPA axis, leading to excess release of cortisol and other stress-related hormones. In individuals with stress-induced anxiety, as well as in some anxiety disorders, cortisol levels are often higher than in healthy controls [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2637449/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/11005547/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">The rs6265 polymorphism of </span><em><span style="font-weight: 400;">BDNF </span></em><span style="font-weight: 400;">has been associated with anxiety. Individuals carrying rs6265-T have been observed to better cope with and adapt to stressors, in comparison to rs6265-C carriers. In line with this finding, levels of stress-induced cortisol have been shown to be higher in women carrying rs6265-C, in comparison to women carrying rs6265-T [</span><a href="https://pubmed.ncbi.nlm.nih.gov/26445699/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/28249185/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">rs6265-C may decrease BDNF production and promote abnormal neuronal connectivity of the hippocampus. This can lead to dysregulation of the HPA axis, excess release of cortisol and ultimately, symptoms of anxiety [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5609488/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/22522470/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2637449/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].&nbsp;</span></p> <h2 style="text-align: justify;"><strong>Your <em>BDNF</em> Results for Anxiety</strong></h2> <p style="text-align: justify;">*5135038865180271*</p> <p style="text-align: justify;"><strong>Primary SNP: </strong><strong><em>BDNF</em></strong> <a href="../../../snp/rs6265/"><strong>rs6265</strong></a></p> <ul style="text-align: justify;"> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;C&rsquo; = Increased propensity for anxiety, relative to &lsquo;T&rsquo; allele</span></li> <li style="font-weight: 400;"><span style="font-weight: 400;">&lsquo;T&rsquo; = Decreased propensity for anxiety, relative to &lsquo;C&rsquo; allele</span></li> </ul> <p style="text-align: justify;">*2358569906868064*</p> <h2 style="text-align: justify;"><strong>Recommendations for Reducing Anxiety</strong></h2> <p style="text-align: justify;">*9440908924769378*</p> <h3 style="text-align: justify;"><strong>Lifestyle</strong></h3> <h4 style="text-align: justify;"><strong>Exercise</strong></h4> <p style="text-align: justify;"><span style="font-weight: 400;">There is abundant evidence showing that </span><a href="https://selfhacked.com/blog/top-14-proven-health-benefits-exercise-references-mechanisms/"><span style="font-weight: 400;">physical exercise</span></a><span style="font-weight: 400;"> can promote neuroplasticity [</span><a href="https://pubmed.ncbi.nlm.nih.gov/17879376/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/16298350/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/20869354/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/29959048/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].&nbsp;</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">Similarly, numerous studies have demonstrated increases in BDNF levels after exercise interventions. In two animal studies, physical exercise was found to increase the amount of BDNF specifically in the hippocampus [</span><a href="https://pubmed.ncbi.nlm.nih.gov/21907264/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/24120943/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">Individuals who regularly take part in physical exercise have been observed to experience lower levels of neuroticism, anxiety, and depression. Conversely, a number of studies have shown that individuals who do not exercise regularly may be at increased risk of anxiety [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/16439008"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/26088005/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">Aerobic exercise, as opposed to strengthening or stretching exercise, may be most effective at reducing anxiety in both healthy people and those diagnosed with anxiety disorders, such as generalized anxiety, panic disorder, and PTSD [</span><a href="https://pubmed.ncbi.nlm.nih.gov/25874370/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/11148895"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/28088704"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">Exercise may reduce anxiety by increasing the amount of BDNF in the hippocampus.&nbsp;</span></p> <h4 style="text-align: justify;"><strong>Sun Exposure</strong></h4> <p style="text-align: justify;"><span style="font-weight: 400;">The sun is the best source of </span><a href="http://selfhacked.com/blog/35proven-health-benefits-vitamin-d-part-1/"><span style="font-weight: 400;">vitamin D</span></a><span style="font-weight: 400;">.&nbsp;</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">Lack of sunlight has been shown to decrease the amount of BDNF in the brain, while exposure to sunlight has been shown to increase BDNF in the blood. In a study of rats, vitamin D was observed to increase BDNF specifically in the hippocampus [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/20614233"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/23133609"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/31357443/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">Interestingly, symptoms of anxiety seem to follow a seasonal pattern, with symptoms significantly worsening in dark winters [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/23695951"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">In a small trial of individuals with generalized anxiety disorder, those who took vitamin D supplements as an add-on to their conventional medication experienced greater anxiety reduction, in comparison to those that did not take the vitamin D add-on [</span><a href="https://pubmed.ncbi.nlm.nih.gov/31478182/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">The sun is the best source of vitamin D. Sunlight may reduce anxiety by increasing the amount of BDNF in the hippocampus.&nbsp;</span></p> <h4 style="text-align: justify;"><strong>Yoga</strong></h4> <p style="text-align: justify;"><a href="https://selfhacked.com/blog/health-benefits-yoga/"><span style="font-weight: 400;">Yoga</span></a><span style="font-weight: 400;"> has been shown to reduce stress in a number of studies, and a large body of evidence similarly supports its benefits in regards to anxiety reduction [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/24049209"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/25558129"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/26228429"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3111147/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/19341989"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">In individuals with depression, yoga was found to significantly increase levels of BDNF in the blood. This effect was similar to that of a conventional medication [</span><a href="https://www.ncbi.nlm.nih.gov/pubmed/24049208"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">In a study of older adults, an exercise intervention containing a yoga sequence was found to increase blood levels of BDNF. This finding was associated with an increase in hippocampal size, suggesting that BDNF was promoting the formation of new brain cells and brain cell connections in these individuals [</span><a href="https://pubmed.ncbi.nlm.nih.gov/21282661/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">Yoga may reduce anxiety by increasing the amount of BDNF in the hippocampus.</span></p> <h3 style="text-align: justify;"><strong>Supplements</strong></h3> <h4 style="text-align: justify;"><strong>Fish Oil (Omega-3)</strong></h4> <p style="text-align: justify;"><a href="https://selfhacked.com/blog/fish-oil-top-22-science-based-health-benefits-of-fish-oil/"><span style="font-weight: 400;">Fish oil</span></a><span style="font-weight: 400;"> contains DHA and EPA, two types of omega-3 fatty acids. Low levels of omega-3 fatty acids have been associated with increased levels of social anxiety [</span><a href="https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pubmed/16243493"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">Omega-3 supplementation reduced anxiety symptoms in clinical trials focused on healthy individuals and substance abusers [</span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3191260/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2275606/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">Many studies have shown that fish oil can increase the amount of BDNF in the brain and promote neuroplasticity [</span><a href="https://pubmed.ncbi.nlm.nih.gov/31098654/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/21720194/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/16500747/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/30367533/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">, </span><a href="https://pubmed.ncbi.nlm.nih.gov/23872044/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><span style="font-weight: 400;">In a mouse study, omega-3 was found to increase the amount of BDNF specifically in the hippocampus, promote the development of hippocampal cells, and increase hippocampal size [</span><a href="https://pubmed.ncbi.nlm.nih.gov/18848400/"><span style="font-weight: 400;">R</span></a><span style="font-weight: 400;">].</span></p> <p style="text-align: justify;"><span style="background-color: #e8ebfc; border-left: 2px solid #4569fa; display: block; padding: 20px;">Fish oil (omega-3) supplements may reduce anxiety by increasing the amount of BDNF in the hippocampus.&nbsp;</span></p>
345 | content_snp_table_5135038865180271_key == 5135038865180271
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345 | content_learn_more_2358569906868064_key == 2358569906868064
345 | content_learn_more_2358569906868064_blur == True
345 | content_learn_more_2358569906868064_hidden == False
345 | content_learn_more_2358569906868064_text == Based on the variants we looked at, your BDNF gene makes you somewhat more prone to anxiety, relative to other variants. However, this doesn't necessarily reflect your overall risk of anxiety; it’s just one gene related to it. Exercise, sun exposure, yoga, and fish oil (omega-3) supplements may help. Keep scrolling to find out more.
345 | content_recommendation_9440908924769378_key == 9440908924769378
345 | content_recommendation_9440908924769378_blur == True
345 | content_recommendation_9440908924769378_hidden == False
rsIDs = rs6265
rsStatus = rs6265,BDNF,chr11,27658369,C,T,,,38,0,Normal
