The 9 Most Promising Psychobiotics for Anxiety

(1) http://www.the-aps.org/mm/hp/Audiences/Public-Press/Archive/2011/9.html

22 Proven Ways to Increase Brain Blood Flow

February 15, 2024 Jordan Fallis

Without a doubt, healthy blood flow is absolutely essential for optimal brain function and mental health.

Brain blood flow, or cerebral blood flow, refers to the blood supply that reaches your brain during a given period of time.

Your brain needs almost 20% of the blood supply provided by each heartbeat.

A steady flow of blood brings oxygen, glucose and nutrients to the brain, and carries carbon dioxide, lactic acid, and other metabolic waste products away from the brain.

But when blood flow to the brain is hindered, cognitive problems can arise.

Poor brain blood flow and circulation are linked to a number of brain and mental illnesses, including:

Cognitive dysfunction and brain fog (131-132)
Chronic fatigue syndrome (140)
Dementia (133)
Parkinson’s Disease (134)
Alzheimer’s disease (135, 143)
Depression (136)
Post-traumatic stress disorder (PTSD) (137-139)
Anxiety (139)
Obsessive-compulsive disorder (OCD) (139)
Panic disorder (139)
Agoraphobia (139)
Traumatic brain injury (141-142)
Lyme disease (144)

“Increasing blood flow to the brain might be an effective therapeutic approach to prevent or treat Alzheimer’s.”

— Dr. Robert Vassar

Some of the main causes of poor brain blood flow include abnormal blood pressure, poor circulation, low thyroid, infections, and stress (126-130).

Besides addressing these major causes, there are several ways to directly increase the amount of oxygen-rich blood that flows to your brain.

Researchers use neuroimaging techniques, such as functional magnetic resonance imaging (fMRI) and positron emission tomography (PET), to measure cerebral blood flow.

And they have found that the following 21 methods increase brain blood flow and circulation in humans.

After suffering multiple concussions, I had severe depression and brain fog. So I had no choice but to focus on optimizing brain blood flow and circulation.

Many of these methods have been helpful to me over the years.

If you want to naturally increase blood flow to your brain, continue reading to learn more.

An illustration of a person’s head, their brain, and blood flowing through the brain.

1. Exercise

Exercise is one of the best and most accessible ways to increase brain blood flow and circulation.

Research shows that moderate exercise increases blood flow to the brain by as much as 15% (1).

And you don’t even need to work out intensely to increase blood flow to your brain.

Simply walking for 30 minutes at a brisk pace, three or four times each week, is good enough. That will get more blood and oxygen to your brain and you’ll reap the benefits (2).

In fact, the foot’s impact on the ground while walking sends pressure waves through the arteries, which sends more blood and oxygen to the brain (3).

“There are many studies that suggest that exercise improves brain function in older adults, but we don’t know exactly why the brain improves. Our study indicates it might be tied to an improvement in the supply of blood flow to the brain.”

— Dr. Rong Zhang

Exercise has also been shown to protect against cognitive decline and dementia, promote neurogenesis, help reverse brain damage, and promote the regeneration of myelin.

So not surprisingly, exercise is recommended by many experts and it’s often their number one piece of advice for optimal brain health.

My usual advice is to find a sport or exercise routine that you enjoy, so that you’ll stick with it consistently.

2. Cold Exposure

Exposing yourself to cold temperatures can also help you get more blood flowing to your brain.

Research shows that putting your hand in ice water for one minute can significantly increase the speed of blood flow to the brain (6-8).

A tough looking guy with a mustache with his fists up in the air ready to fight. It says over the image “Have a cold shower? You mean a shower?”

Researchers have also found that cooling the skin during upright tilting maintains the speed of blood flow to the brain (5).

Animal studies also show that cold exposure significantly increases cerebral blood flow (4).

I take a cold shower every day, and often go outside with minimal clothing in the winter to increase my blood flow and circulation.

You don’t have to do that right away though. You can take it one baby step at a time.

You can start out by finishing your next shower with just 30 seconds of cold water.

See how you feel, and then work your way up to longer.

It can be a bit painful, but you get used to it and the beneficial effects are worth it.

Another way to ease yourself into it is by sticking your face, hand or foot in ice cold water.

Cold exposure also stimulates the vagus nerve and supports the endocannabinoid system.

3. Sunlight

A picture of the sun shining through the clouds around it. Sunlight can increase blood flow to the brain.

Research also shows that light stimulates brain blood flow and circulation.

Positron emission technology (PET) measures blood flow to specific areas of the brain.

In one study, researchers used PET scans to monitor cerebral blood flow in patients with season affective disorder (SAD) – before and after light therapy.

Before light therapy, the scans show that patients had reduced blood flow to the cerebral cortex, the “executive” part of the brain.

But after just a few days of light therapy, this part of the brain started to light up, indicating greater activity and increased blood flow (9).

But this isn’t just seen in depressed individuals.

Another study found that 10 minutes of light exposure can increase brain blood flow in healthy people (10).

Light therapy even increases brain blood flow in pre-term infants (11).

I personally get sunlight every day during the spring and summer months to support my brain health. It’s a simple way for me to increase blood flow to my brain every day.

Researchers have also found a positive correlation between Vitamin D levels and brain blood flow (94).

So I take a Vitamin D3 supplement during the winter months when there isn't enough sun.

It's important to test and monitor your Vitamin D levels before and after supplementing with it.

4. Ginkgo Biloba

Ginkgo Biloba is a plant that has been used for thousands of years to treat a number of health problems.

Today, it’s one of the most popular herbal supplements in the world.

Doctors even prescribe it in Germany!

It’s most commonly used to improve brain health.

Researchers have found that it increases cognitive function, and improves memory and attention in both healthy and unhealthy individuals. It even reduces the risk of dementia and Alzheimer’s disease (15).

These positive effects are mainly because it significantly increases blood flow to the brain and increases blood circulation in the brain (12-14).

Gingko biloba is included in the Optimal Brain supplement.

5. Low-Level Laser Therapy (LLLT)

Low-level laser therapy (LLLT), or photobiomodulation, is a treatment that uses red and infrared light to support brain function.

The treatment uses either low-power lasers or light-emitting diodes (LEDs) that emit red and infrared light.

The red and infrared light is applied to the brain, and it stimulates brain cells, helping them helping them function better.

Most doctors are clueless about LLLT; but not every doctor.

A man wears on LLLT helmet and uses the Vielight intranasal device. LLLT can increase brain blood circulation and increase blood flow to the brain.

Dr. Norman Doidge, a physician who teaches at the University of Toronto here in Canada, discusses the amazing effects of LLLT in his book The Brain’s Way of Healing.

One way LLLT can help the brain is by increasing brain blood flow and circulation.

One study found that applying near infrared light to the forehead can help treat depression and anxiety (without side effects) by increasing frontal regional cerebral blood flow (49).

Another study saw improvement in brain blood flow in healthy elderly women (50).

Animal research has also found that light can be used to locally increase brain blood circulation (93).

I previously wrote about my experience with low-level laser therapy here.

I use the Optimal 1000 Brain Photobiomodulation Therapy Light (Combo Red/NIR) and shine the red and infrared light directly on my forehead. It’s a simple way for me to quickly and naturally increase blood flow to the brain.

When I’m travelling and away from home, I take this smaller and more convenient device with me and shine it on my forehead.

I’ve also been using the Vielight Neuro Duo, which is a transcranial-intranasal headset with 810 nm of near infrared light. It penetrates deeper into brain tissue and is absorbed better by the central nervous system. If you decide to try a Vielight device, you can use the coupon code JORDANFALLIS for a 10% discount

LLLT can also support thyroid function and mitochondria function and help with brain fog.

6. Vinpocetine

Vinpocetine is a compound from the Periwinkle plant.

It’s commonly used in Europe to treat cognitive decline, memory impairments, stroke recovery, and epilepsy.

Researchers have found that it increases brain blood flow in both healthy people and stroke victims.

The increase in brain blood flow leads to increased brain oxygen levels and energy production, reduced brain inflammation, and improved reaction time (16-25).

I took a vinpocetine supplement after my last concussion to increase blood flow to the brain and speed up my recovery. But I no longer need to take it.

7. Meditation

Meditation is my favourite relaxation technique and it's linked to increased blood flow in the brain.

In one study, 14 people with memory problems followed a simple 8-week meditation program. And researchers found a significant increase in blood flow to the prefrontal cortex (31).

Logical memory and verbal fluency also improved after training (31).

Another study showed that just five days of meditation (30 minutes each day) significantly enhanced brain blood flow (32).

I use the Muse headband to meditate. It gives you real-time feedback while you meditate. That way, you know how well you are meditating. It makes meditating much more enjoyable.

I previously wrote about it here, and you can get it through the Muse website.

8. Resveratrol

Resveratrol is a beneficial antioxidant and anti-inflammatory compound.

Many people know that it’s found in grapes, red wine, raspberries and dark chocolate.

A glass of red wine and red grapes. Red wine and red grapes contain resveratrol, an antioxidant that can increase blood flow to the brain.

Resveratrol is known to help prevent the development of neurodegenerative diseases.

And researchers are starting to understand why.

Resveratrol can increase BDNF, help restore the integrity of the blood-brain barrier, and support your mitochondria.

But it can also help you quickly get more blood and oxygen flowing to your brain.

In one study, after taking either 250 or 500 milligrams of resveratrol, study participants experienced a dose-dependent increase in brain blood flow (26).

Even just 75 mg has been shown to increase brain circulation and cognition (27, 29).

And a recent study found that chronic resveratrol supplementation increases brain blood circulation in post-menopausal women, improving their cognition and mood (28, 30).

Resveratrol is included in this supplement.

9. Dark Chocolate

Most people love chocolate, and your brain loves it too.

Dark chocolate contains cocoa, which is known to improve blood flow.

It's one of my favourite foods, and it’s included in my Free Grocery Shopping Guide for Optimal Brain and Mental Health.

Research suggests that the flavonoids found in cocoa beans increase blood flow to key areas of the brain for two to three hours after eating them. And this leads to an improvement in cognitive performance and general alertness (33, 35).

“Certain food components like cocoa flavanols may be beneficial in increasing brain blood flow and enhancing brain function among older adults or for others in situations where they may be cognitively impaired, such as fatigue or sleep deprivation.”

— Dr. Ian A. Macdonald, PhD, from the University of Nottingham Medical School in the United Kingdom

One study found that flavanol-rich cocoa significant increases the speed of brain blood flow in healthy elderly people (34).

Another study found that drinking two cups of hot chocolate a day for 30 days was linked to improved blood flow to the brain and better memory (36).

Dark chocolate also increases BDNF and reduces cortisol.

It’s important to choose a type of dark chocolate with at least 70 percent cocoa.

10. Omega-3 Fatty Acids

Omega-3s fatty acids are the highest quality fats for the brain.

They are essential, meaning your body cannot create them and you have to get them from food or supplements.

Making sure you get more omega-3s is one of the most important actions you can take to support your brain and nervous system.

Many studies show that they significantly reduce brain inflammation; improve memory, mood and cognition; and protect against mild cognitive impairment, dementia and Alzheimer's disease.

They also naturally increase brain blood flow and circulation.

Research shows that higher omega-3 levels are significantly correlated with higher regional cerebral blood flow (37).

“This is very important research because it shows a correlation between lower omega-3 fatty acid levels and reduced brain blood flow to regions important for learning, memory, depression and dementia.”

— Dr. Daniel G. Amen, MD, Amen Clinics

And one study found that omega-3 supplementation, in comparison with placebo, significantly increased brain blood flow (38).

Omega-3 fatty acids are found in cold water fish such as salmon, black cod, sablefish, sardines and herring.

These foods are included in my Free Grocery Shopping Guide for Optimal Brain and Mental Health.

Unfortunately, most people don't consume enough of these foods.

So supplementing with krill oil should be considered.

Krill oil is a special kind of fish oil that readily crosses the blood-brain barrier. I’ve tried tons of fish oil supplements, and I recommend krill oil over all the others.

11. Acupuncture

Acupuncture is an alternative treatment that has been shown to increase brain blood flow and circulation.

In a randomized controlled trial, 17 post-stroke patients did acupuncture or sham acupuncture for 20 minutes.

The researchers found that the speed of blood flow to both hemispheres of the brain significantly increased during and after acupuncture treatment (39, 42).

Research has also shown that acupuncture can significantly improve cerebral blood flow and circulation in animals (40-41, 43).

I’m a really big fan of auricular acupuncture, which is when the needles are inserted into ear.

In my experience, ear acupuncture is more effective than regular acupuncture. I’m not sure why. I’ve just personally noticed more benefits from ear acupuncture.

I’d recommend trying to find an acupuncturist in your area who provides ear acupuncture.

Ear acupuncture really helped me the first time I weened off antidepressants. I was surprised.

At the end of each appointment, my practitioner would secure small black seeds on my ear.

I also use an acupuncture mat at home to relax before bed.

Acupuncture also stimulates the vagus nerve.

12. Chewing Gum

Research reveals that chewing increases brain blood flow (44).

As a result, chewing can improve cognitive performance and brain function, including working and spatial memory. It also increases the level of arousal and alertness during a cognitive task (45).

If you chew gum, make sure it’s aspartame-free.

Chewing gum also reduces cortisol.

13. Acetyl-L-Carnitine (ALCAR)

Acetyl-L-carnitine (ALCAR) is an acetylated form of the amino acid carnitine.

It’s known to help reverse neurological decline by increasing levels of acetylcholine in the brain.

It’s often used as a brain booster by people of all ages because it support brain cells and increases alertness.

It’s also been shown to be very effective at alleviating chronic fatigue and improving mood by supporting mitochondrial function.

Considering all of this, it’s not too surprising that researchers have also found that it can enhance brain blood flow in people who have had a stroke (46-47).

I personally find ALCAR improves my mental energy and enhances my cognitive function.

ALCAR is included in the Optimal Brain supplement.

Make sure you read this article to learn more about the remarkable benefits of ALCAR.

14. Nitrates

Nitrates are both naturally-occurring compounds found in soil and plants.

High levels of nitrates are found in foods such as beets, celery, cabbage, spinach, and other leafy green vegetables.

These foods are included in my Free Grocery Shopping Guide for Optimal Brain and Mental Health.

Research shows that a nitrate-rich diet can increase blood flow to the frontal lobe of the brain, improving cognitive function and protecting against cognitive decline (51-52).

Beet juice is a particularly rich source of nitrates, and studies have found that it can help widen blood vessels and increase oxygen and blood flow to the brain (53-54, 56).

A double-blind, placebo-controlled trial even found that beet juice can improve cognitive performance by increasing brain blood flow (55).

“There have been several very high-profile studies showing that drinking beet juice can lower blood pressure, but we wanted to show that drinking beet juice also increases perfusion, or blood flow, to the brain. There are areas in the brain that become poorly perfused as you age, and that’s believed to be associated with dementia and poor cognition.”

— Dr. Daniel Kim-Shapiro, PhD

I don’t really enjoy the taste, but every so often, I do drink beet juice during cognitively-demanding tasks.

15. Drink Less Coffee (Or Take Theanine)

Coffee is generally excellent for brain health. There is a lot of research showing it is very healthy and can be protective against dementia.

However, studies also show that if you want to get more blood flowing to your brain and within you brain, you’re better off avoiding or limiting caffeine.

A cup of coffee on a plate with a spoon. Coffee and caffeine reduce blood flow to the brain. So you should try to limit your intake of them. Or take it with theanine instead.

Researchers have found that caffeine significantly reduces brain blood flow by 20 to 30% depending on the study and dosage (74-77).

The good news is that taking the amino acid theanine can reduce the negative brain blood flow effects of caffeine (78-79).

That’s why I take a theanine supplement when I drink coffee.

Theanine is included in this anti-anxiety supplement.

I also often take breaks from drinking coffee to normalize brain blood flow and circulation.

Taking the herb rhodiola can make quitting caffeine much easier because it helps reduce withdrawal symptoms.

Lastly, you could also try supplementing with the whole coffee fruit, instead of just drinking coffee.

The coffee bean is usually separated from the coffee fruit for roasting. When this happens, the surrounding coffee fruit is then thrown away.

That’s a problem because the coffee fruit contains several healthy compounds not found in coffee beans themselves.

In fact, scientists have discovered that ingesting coffee fruit concentrate significantly increases brain function.

That’s why coffee fruit concentrate is included in Optimal Brain.

16. Piracetam

Piracetam is a “nootropic”, which means it’s a supplement that enhances cognition.

It provides a mild boost in brain function, and it’s regularly used in Europe, Asia and South America to treat cognitive impairment.

A meta-analysis found that piracetam improves general cognition when supplemented by people in a state of cognitive decline (84).

Research also shows that it can increase brain blood flow in humans and animals (85-91).

I used to take piracetam every day but I don’t need it at all anymore.

Phenylpiracetam is an advanced version of piracetam and I found it to be even better because it improves mood and reduces anxiety. It’s also been shown to reverse the depressant effects of benzodiazepines (81-83).

Both piracetam and phenylpiracetam work best if you take them with a source of choline, such as CDP-Choline and Alpha GPC (80).

17. Ketogenic Dieting

A ketogenic diet is a very low-carbohydrate diet.

To follow the diet correctly, you need to eat less than 50 grams of carbohydrates per day.

This means you need to avoid all carbohydrate-rich foods, including grains, sugar, and even potatoes, legumes and fruit.

When you restrict carbs this much, your body enters ketosis, a metabolic state in which your body and brain run on fatty acids and “ketones” instead of glucose.

Researchers have found that ketones are a therapeutic option in traumatic brain injury because they can increase brain blood flow by 39% (100).

Studies have also shown that ketones increase cerebral blood flow by 65% in animals (103-104).

Caloric restriction also increases ketones, which preserves cerebral blood flow in aging rats (102).

I follow a ketogenic diet every so often, but not for long stretches of time due to hormone problems that can result from it.

18. Citicoline

Citicoline (also known as CDP-Choline) is one of the most bioavailable forms of choline.

You need to get choline from food. But most people don’t get enough because very few foods in the Western diet contain it.

That’s why supplementation is often necessary.

Citicoline is a supplemental form of choline that has anti-inflammatory and neuroprotective effects.

It enhances the synthesis of acetylcholine and dopamine (two neurotransmitters that are critical for optimal brain function) and increases the number of acetylcholine and dopamine receptors in your brain (105-110).

It’s also been shown to improve cognitive function by increasing the rate of brain blood flow (114-116).

A double-blind placebo-controlled study concluded that Citicoline improves cognitive performance in patients with Alzheimer’s disease by increasing brain blood flow (113).

I personally have found that citicoline improves my focus and mental energy. It's included in the Optimal Brain supplement.

You can also find some choline in foods such as beef liver and egg yolks. These foods are included in my Free Grocery Shopping Guide for Optimal Brain and Mental Health.

But the effects of Citicoline are much more noticeable and immediate because it quickly passes the blood-brain barrier and supports your brain.

Citicoline also promotes the regeneration of myelin, supports the blood-brain barrier, and helps reverse brain damage.

Make sure you read this article to learn more about the remarkable benefits of Citicoline.

19. Blueberry Juice

Drinking blueberry juice improves cognitive function in the elderly, according to research published (123-125).

One way it improved brain health was by increasing oxygen levels and increasing blood flow to the brain.

The participants had improvements in working memory while doing cognitive testing.

“In this study we have shown that with just 12 weeks of consuming 30ml of concentrated blueberry juice every day, brain blood flow, brain activation and some aspects of working memory were improved in this group of healthy older adults.”

— Dr. Joanna Bowtell

The amount of juice in the study was equivalent to 230g of blueberries.

The researchers believe that the flavonoids in blueberries were responsible for the positive effects.

20. Pyrroloquinoline Quinone (PQQ)

Pyrroloquinoline quinone (PQQ) is a vitamin-like enzyme and potent antioxidant found in plant foods that can improve cognitive function.

Researchers have found that supplementing with PQQ can increase blood flow to the prefrontal cortex (117-118).

One study found that PQQ can prevent the reduction of brain function in elderly people, especially in attention and working memory, by increasing brain blood flow (119).

21. Intranasal Insulin

Insulin is one of the hormones that significantly affects brain function.

It's been shown to pass the blood-brain barrier and act on insulin receptors directly within the brain.

An elderly man sprays insulin up his nose. Intranasal insulin has been shown to increase blood flow to the brain.

In a new therapeutic approach, commercially-available insulin (Novalin R) is prepared and added to nasal spray bottles, and sprayed and inhaled through the nose to support brain and mental health.

Intranasal insulin has been reported to significantly enhance memory, increase mental energy, reduce brain fog, improve mood, and lower anxiety and stress levels.

One possible mechanism is by increasing brain blood flow and circulation.

Research shows that intranasal insulin increases regional cerebral blood flow in the insular cortex (120, 122).

In a randomized, double-blinded, placebo-controlled, intranasal insulin improved brain blood flow in older adults (121).

If you’re interested in learning more, I previously wrote a full article about intranasal insulin.

22. Music

I previously wrote about how music naturally reduces cortisol, helps treat OCD, and increases dopamine and oxytocin.

But now it looks like it also increases blood flow to the brain.

Researchers found that musical training or listening to music increases blood flow to the brain (145-146).

It’s even more effective when you’re learning or listening to music that you really enjoy.

23. BONUS: Other Promising Nutrients and Herbs

Researchers have found that the following compounds can increase cerebral blood flow in animals. But I couldn’t find any research showing that it will do the same in humans. However, they are worth experimenting with as many of them have been effective at supporting my brain and mental health over the years.

A picture of the brain and nervous system.

Arginine (57-60)
Vitamin E (61-64)
Bacopa (65-66) – also improves memory
Curcumin (67-68)
Ginseng (69-70)
Citrulline (71-72)
Icariin (73) – also promotes neurogenesis
Forskolin (95) – also helps with brain fog
S-adenosyl-L-methionine (96)
Quercetin (97-98)
Taurine (99) – also lowers homocysteine

Enjoy This Article? You Might Also Like My FREE Food Guide for Optimal Brain and Mental Health!

Live Optimally,

Jordan Fallis

Connect with me

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13 Proven Ways Saunas Can Improve Your Mental Health

February 5, 2024 Jordan Fallis

When it comes to improving your mental health, some of the simplest strategies can have a huge impact.

Using a sauna regularly is one of them.

Infrared saunas in particular are becoming increasingly popular, and for good reason.

They have a number of brain and mental health benefits, as discussed in the book Sauna Therapy by Dr. Lawrence Wilson.

However, you don’t necessarily need an infrared sauna to experience health benefits. Even traditional saunas – available at most public gyms, spas and health centres – have a number of beneficial cognitive and psychological effects.

Once you start using a sauna, you should listen to your body to determine how much time you should spend in it. Start out slowly and increase the length of your sessions over time. Also make sure to drink lots of water before and after each session, and never consume alcohol in combination.

Read on to learn about the 13 ways traditional and infrared saunas can improve your brain and mental health.

Illustration of man sitting in a sauna, improving his mental health one minute at a time.

1. Saunas Improve Mood and Reduce Depression

Saunas can really help people that struggle with depression.

Lots of research shows that they can make you feel euphoric. Saunas are somewhat stressful on the body, so your brain produces and releases more euphoric hormones to deal with it (53-55).

And these changes appear to be semi-permanent (56).

So if you use a sauna regularly, you'll end up being consistently happy.

Dr. Jeffrey Lieberman, MD, has completed two studies in which he had people with major depression sit in an infrared sauna.

Woman with hands up in the air, sun setting in the background.

In his first study, the participants had just one infrared sauna treatment and it reduced their symptoms by about 50%.

In his follow-up study, he found that a single session caused a rapid and powerful antidepressant effect, and the benefits continued for six weeks, which was unexpected.

He concluded that whole-body hyperthermia holds promise as a safe, rapid-acting, antidepressant treatment with a prolonged therapeutic benefit (57-58).

Other researchers have looked at the effects of infrared sauna therapy on mildly depressed patients with fatigue, appetite loss, and mental complaints. They found that sauna treatment significantly increased their appetite and reduced their mental complaints (59).

Whole-body heat therapy has also been shown to reduce depression in cancer patients (60-61).

And other research shows that sweating increases mental satisfaction and energy (62).

2. Saunas Reduce Anxiety and Stress

Not surprisingly, saunas can also reduce stress and anxiety.

Several studies have shown that regular sauna use lowers levels of cortisol, your body’s main stress hormone (49-52).

In one study, researchers found that using a sauna can reduce both state and trait anxiety (48).

And other research shows that sweating increases relaxation, and reduces feelings of frustration and anxiety (62).

Here are 21 other ways to reduce cortisol and increase your resilience to stress.

3. Saunas Increase Beta-Endorphins, Relieve Pain and Help Treat Fibromyalgia

Beta-endorphins are pain-relieving compounds that originate within your body.

Your brain produces and releases these natural painkillers during times of strenuous exercise, emotional stress and pain.

Since saunas are a stressor, the release of endorphins are increased when you spend time in one.

Illustration of person in pain. Saunas can help reduce the symptoms of fibromyalgia.

Several studies have shown that heat stress and heat exposure in a dry sauna cause a significant increase in beta-endorphin levels (28-32).

This may explain why research shows that sauna therapy can lessen the pain experienced by patients with fibromyalgia, a chronic syndrome characterized by widespread pain with tenderness in specific areas.

In one study, people with fibromyalgia experienced a 33 to 77 per cent reduction in pain after using an infrared sauna regularly. Six months after the study was done, the participants still reported a 28 to 66 per cent reduction in pain (35).

Other researchers have found the same thing and concluded that infrared sauna therapy is effective for the treatment of fibromyalgia (33-34).

Another way to relieve pain is by taking DL-Phenylalanine. It’s an amino acid that inhibits the breakdown of endorphins. I previously wrote about it here.

4. Saunas Increase Brain-Derived Neurotrophic Factor (BDNF)

A cartoon brain with arms and legs, lifting weights over its head. Saunas increase BDNF.

Brain-derived neurotrophic factor (BDNF) is a naturally-occurring protein in the brain that lowers your risk of mental disease and improves your mood. It does this by protecting and repairing your brain cells and increasing the growth of new brain cells. Many researchers consider it a natural antidepressant because it can reduce anxiety and depression (5-13, 15).

Research suggests that if you struggle with mental illness, you likely have reduced levels of BDNF. But luckily, there are ways to boost it.

Using a sauna is one of the ways.

Research shows that heat exposure increases the expression of BDNF (14).

I previously provided 21 other ways to boost BDNF in this post.

5. Saunas Increase Norepinephrine Levels and May Help Treat Attention Deficit Hyperactivity Disorder (ADHD)

Norepinephrine, also called noradrenaline, is a hormone and neurotransmitter in the brain that can help with focus and attention.

An illustration of a man’s mind being open with lots of arrows. Saunas can help reduce symptoms of ADHD.

Numerous studies have found that sauna use significantly increases norepinepherine levels (39-42).

In one study, women spent 20 minutes in a sauna, two times each week, and researchers witnessed an 86% increase in norepinephrine (43).

In another study, men that stayed in a sauna until exhaustion increased their norepinephrine levels by 310% (44-45).

Besides increasing norepinephrine, heat stress also increases your body’s ability to store norepinephrine for later release (46).

Medications that increase the reuptake norepinephrine are often prescribed to people with ADHD, so researchers believe that sauna therapy should be considered as an alternative treatment (47).

6. Saunas Encourage the Growth of Myelin

Myelin is a fatty, white substance that wraps around the end of many nerve cells. It forms an electrically insulating sheath that increases nerve condition speeds.

In other words, it allows your brain to send information faster and more efficiently, making it absolutely essential for the optimal functioning of your nervous system.

Heat stress increases prolactin, a hormone that promotes the production of myelin (16-19).

In one study, researchers had healthy young men stay in a sauna until they were exhausted, and they reported a 10-fold increase in prolactin (20-11).

In another study, women spent 20 minutes sauna, two times each week, and researchers witnessed a 510% increase in prolactin (22).

I previously provided 25 other ways to promote the growth of myelin in this post.

7. Saunas Reduce the Risk of Dementia

Dementia is obviously a major concern today.

It’s the third leading cause of death in the United States behind cardiovascular disease and cancer, and by 2050, it’s estimated that 13 million Americans and 160 million people globally will be affected by the disease (63).

There is currently a lack of effective treatment options, so simple tools to help with prevention are crucial.

A young woman and elderly woman laughing and smiling. Saunas can help reduce the risk of dementia.

It turns out that sauna therapy may be one of these tools.

Researchers tracked the health of more than 2,300 men in Finland for about 20 years. The men who used a sauna four to seven times each week had a 66 percent lower chance of developing dementia than men who used a sauna just once a week (64-68).

“We have taken into account other lifestyle factors, like physical activity and socioeconomic factors. There is an independent effect of sauna.”

— Dr. Jari Laukkanen, Professor of Clinical Medicine at the University of Eastern Finland

I previously provided some other ways to reverse cognitive decline and dementia in this post.

Intranasal insulin can also help.

8. Saunas Reduce Psychological Symptoms of Anorexia

Anorexia nervosa, or simply known as anorexia, is an eating disorder characterized by a low weight, fear of gaining weight, a strong desire to be thin, and food restriction.

Researchers have examined the effects of sweating on anorexia and reported positive effects on hyperactivity, depression, and stress levels (27).

9. Saunas Reduce Symptoms of Chronic Fatigue

Chronic fatigue syndrome is a complex, incapacitating illness. It affects millions of people around the world and may affect up to 4 million people in the United States alone.

People struggling with this disorder not only have unrelenting fatigue lasting for 6 months or more, but also memory and concentration deficits, sleep disturbances, headaches, joint and muscle pain, and gastrointestinal and immune system dysfunction.

A woman holds her forehead, struggling with fatigue. Saunas can help reduce symptoms of chronic fatigue syndrome.

One study found that infrared sauna sessions significantly reduce fatigue in patients with chronic fatigue syndrome. It also significantly reduced their anxiety and depression (23).

I've had some clients with chronic fatigue say that their doctor recommended they stay out of the sun and avoid exposing themselves to too much heat. But the above study didn't find any negative effects in chronic fatigue patients from regular infrared sauna sessions (23).

Another study found that daily infrared sauna sessions dramatically improved symptoms of chronic fatigue syndrome, including fatigue, pain and sleep disturbances. The patients in the study didn’t improve with prednisolone, a steroid medication, but did improve with sauna therapy (24).

So if you struggle with chronic fatigue, infrared sauna therapy is definitely worth looking into.

10. Saunas Reduce Tension Headaches

"Chronic tension-type headache" is a syndrome characterized by frequent headaches that occur more than 15 days every month.

The intensity and duration of the headaches can be very distressing and disabling and affect a person's well-being.

But research shows that regular sauna use is a simple, self-directed treatment that is effective for reducing headache pain intensity (26).

11. Saunas Help Eliminate Heavy Metals

Some of the benefits of sauna usage occur because of increased sweating.

Many people don’t sweat very much, and this can cause problems because your skin acts as an important route of detoxification and helps you excrete heavy metals that are so prevalent in your modern environment. Common heavy metals in our environment include cadmium, arsenic, lead and mercury (36, 37).

A diagram demonstrating the negative effects of heavy metals on the body. Regular sauna use can help your body excrete heavy metals.

Lack of sweating may actually result in increased toxic load over time, which can negatively affect your brain and mental health.

Research shows that mercury poisoning from dental amalgam affects the mind and emotions and plays a role in the development of mental illness (1).

But by sweating frequently in a sauna, you can enhance your detoxification pathways and help your body remove mercury (2, 4).

In fact, studies show that high mercury levels can be reduced to normal levels by using a sauna repeatedly (3).

Researchers have concluded that “sweat-inducing sauna use can provide a therapeutic method to increase elimination of toxic trace metals and should be the initial and preferred treatment of patients with elevated mercury levels” (38).

“Sweating offers potential and deserves consideration to assist with removal of toxic elements from the body.”

— Researchers writing in the Journal of Environmental and Public Health

12. Saunas Increase Deep Sleep

Getting high-quality deep sleep is critical for optimal brain function and mental health.

And using a sauna regularly is one way to improve it.

Researchers in Finland report that sauna use is one of the factors that can result in deeper, more restful sleep (25).

This sleep supplement contains magnesium and a number of other natural compounds that I’ve used over the years to deepen sleep.

But I work with my clients so that they can naturally maximize the quality of their sleep without so many supplements. We have free online workshop that talks about how you can work with us. You can register for the workshop here.

13. Saunas Support Thyroid Function

Your thyroid is a small butterfly-shaped gland located in your neck below your Adam’s apple, and lots of research shows that thyroid dysfunction can contribute to mental health problems.

One of the main threats to the health of your thyroid is non-biological halogens. These include bromine, fluorine, chlorine, and perchlorate, which are often found in tap water.

An illustration showing the thyroid gland.

Your thyroid doesn’t know the difference these halogens and iodine, a trace mineral necessary for proper thyroid function.

Your thyroid soaks up the halogens and uses them like iodine. By occupying iodine receptors, they inhibit the production of your thyroid hormones, and contribute to thyroid dysfunction.

But don’t worry – sauna use can help your body excrete halogens (69).

The more you can excrete the halogens, the more your body will be able to use iodine to produce thyroid hormones.

I also recommend reducing your exposure by filtering your drinking and shower water. Brita filters aren't enough because they don’t remove fluoride. I use a Berkey water filter to make sure I’m drinking the purest water available. It filters everything out of the water. I also use this filter to remove chlorine from my shower water.

I highly recommend getting a full thyroid panel done regularly.

Check out this post for more ways to support your thyroid.

Conclusion

As you can see, saunas have a number of beneficial effects on the brain and can help you manage and overcome your mental health challenges.

I’ve been doing a lot of research into saunas recently and have concluded that infrared saunas have additional benefits and are much more gentle and effective than the traditional “hot rock” saunas.

Unfortunately, most infrared saunas emit unsafe levels of electromagnetic fields (EMFs).

However, I did find a company that has a patent on low-EMF infrared saunas. Their saunas are also very well built and have a lifetime warranty. So I'm going to go with one of their saunas. You can get one here.

Enjoy This Article? You Might Also Like My FREE Food Guide for Optimal Brain and Mental Health!

Live Optimally,

Jordan Fallis

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Can Bifidobacterium Probiotics Help With Depression? A New Study Says Yes

February 4, 2024 Jordan Fallis

A recent study has just been published showing that probiotics can reduce depression in humans, providing further evidence that the bacteria in your gut can affect your mood.

It is estimated that 500 to 1,000 species of bacteria live in the human gut. They help with digestion and the proper functioning of the gastrointestinal tract.

But an increasing amount of research suggests that they also communicate with your brain and affect your behaviour.

In a new randomized, double-blind, placebo-controlled trial, Canadian researchers at McMaster University studied whether one specific strain of beneficial gut bacterium – bifidobacterium longum – would affect patients with depression.

The researchers took 44 adults with irritable bowel syndrome (IBS) and mild to moderate depression, and randomly assigned them to two groups. One group was given the probiotic bifidobacterium longum every day for 6 weeks. The other was given placebo for 6 weeks.

Patients filled out a questionnaire at the beginning and end of the study, which allowed researchers to determine each participant’s level of depression and quality of life.

What’s interesting about this study is that researchers also performaned a Functional Magnetic Resonance Imaging (fMRI) test before and after the study. This allowed them to assess how the probiotic affected brain activation patterns.

What Were The Results?

At the end of the study, 64% of patients taking the probiotic bifidobacterium longum had a significant reduction in their depression, compared to just 32% of patients given placebo. Their quality of life score also increased

And the fMRI analysis showed that multiple brain areas that are associated with depression, including the amygdala and fronto-limbic regions, were less active. The probiotic bifidobacterium longum actually reduced their reaction to “negative emotional stimuli”. In other words, they weren't as negatively affected by sad experiences and images.

“What we found was that the patients that were treated with this probiotic bacterium improved their gut symptoms but, also surprisingly, decreased their depression scores. That means their mood improved. And this was associated also with changes in the brain imaging.

This study shows that consumption of a specific probiotic can improve both gut symptoms and psychological issues in IBS. This opens new avenues not only for the treatment of patients with functional bowel disorders but also for patients with primary psychiatric diseases.”

— Dr. Premysl Bercik, Associate Professor of Medicine at McMaster University

Even four weeks after the study had concluded, depression scores were still reduced in the patients who had been given the probiotic bifidobacterium longum.

Researchers concluded that the probiotic bifidobacterium longum can reduce depression and increase quality of life. And these improvements were associated with changes in brain activation patterns.

So if you currently struggle with depression, I think supplementing with bifidobacterium longum is worth a try.

Bifidobacterium longum is included in the Optimal Biotics supplement.

I created Optimal Biotics because I want to give my clients and readers the very best probiotic supplement so that they can experience superior results.

I have found that many probiotic supplements on the market fall short and even cause side effects.

But Optimal Biotics doesn't, and it contains the 8 most well-researched and beneficial probiotic strains for your mental health.

In the future, I imagine practitioners will be able to use genome sequencing techniques to determine the microbiome profiles of individuals, which could then be tweaked with probiotics. In other words, there may come a day when we can "biohack" our gut bacteria for optimal mental health.

In the meantime, you can try supplementing with bifidobacterium longum, and if you’re interested in learning more about this new study, you can read the entire abstract at the end of this post.

Other Research on Bifidobacterium Longum

This isn’t the first time that the probiotic bifidobacterium longum has been linked to reductions in depression and improvements in mental health.

Here are some other studies:

In a double-blind, placebo-controlled, randomized study, participants with mild depression took a probiotic that contained bifidobacterium longum and lactobacillus helveticus for 30 days. At the end of the study, the participants had a significantly reduction in depression, cortisol, anger, self-blame, and overall psychological distress. They also displayed higher problem-solving skills.
In another double-blind, placebo-controlled, randomized study, healthy volunteers took bifidobacterium longum and lactobacillus helveticus for 30 days, and the results showed a reduction in psychological stress and cortisol levels.
In an animal study, bifidobacterium longum improved learning and memory during cognitive tests.
In a study of mice under chronic psychological stress, bifidobacterium longum and lactobacillus helveticus reduced cell death in the emotion-processing parts of their brains. It did this by reducing stress hormones and increasing brain-derived neurotrophic factor (BDNF), a protein in the brain that can help reduce depression. Another animal study also found that bifidobacterium longum increases BDNF.
In a study of mice, bifidobacterium longum reduced schizophrenic behaviour.

Conclusion

Conventional medicine tries to correct depression by relying on medications. But unfortunately this often ends up creating new chemical imbalances and nutrient deficiencies.

Supplementation with bifidobacterium longum is a more evidence-based approach.

Human and animal studies show that the probiotic causes favourable biochemical and behavioural changes, leading to significant decreases in symptoms of depression.

For anyone experiencing depression, supplementing with it seems worthwhile and may allow you to reduce your reliance on prescription medication.

Enjoy This Article? You Might Also Like My FREE Food Guide for Optimal Brain and Mental Health!

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Jordan Fallis

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Probiotic Bifidobacterium longum Reduces Depression Scores and Alters Brain Activity: a Pilot Study in Patients With Irritable Bowel Syndrome.

Abstract

BACKGROUND & AIMS:

Probiotics can reduce symptoms of irritable bowel syndrome (IBS), but little is known about their effects on psychiatric comorbidities. We performed a prospective study to evaluate the effects of Bifidobacterium longum (BL) on anxiety and depression in patients with IBS.

METHODS:

We performed a randomized, double-blind, placebo-controlled study of 44 adults with IBS and diarrhea or a mixed-stool pattern (based on Rome III criteria) and mild to moderate anxiety and/or depression (based on the Hospital Anxiety and Depression scale) at McMaster University in Canada, from March 2011 to May 2014. At the screening visit, clinical history and symptoms were assessed and blood samples were collected. Patients were then randomly assigned to groups and given daily BL (n=22) or placebo (n=22) for 6 weeks. At week 0, 6 and 10, we determined patients' levels of anxiety and depression, IBS symptoms, quality of life, and somatization using validated questionnaires. At week 0 and 6, stool, urine and blood samples were collected, and functional magnetic resonance imaging (fMRI) test was performed. We assessed brain activation patterns, fecal microbiota, urine metabolome profiles, serum markers of inflammation, neurotransmitters and neurotrophin levels.

RESULTS:

At week 6, 14/22 patients in the BL group had reduction in depression scores of 2 points or more on the Hospital Anxiety and Depression scale, vs 7/22 patients in the placebo group (P=.04). BL had no significant effect on anxiety or IBS symptoms. Patients in the BL group had a mean increase in quality of life score compared with the placebo group. The fMRI analysis showed that BL reduced responses to negative emotional stimuli in multiple brain areas, including amygdala and fronto-limbic regions, compared with placebo. The groups had similar fecal microbiota profiles, serum markers of inflammation, and levels of neurotrophins and neurotransmitters, but the BL group had reduced urine levels of methylamines and aromatic amino acids metabolites. At week 10, depression scores were reduced in patients given BL vs placebo.

CONCLUSION:

In a placebo-controlled trial, we found that the probiotic BL reduces depression but not anxiety scores and increases quality of life in patients with IBS. These improvements were associated with changes in brain activation patterns that indicate that this probiotic reduces limbic reactivity.