14 Powerful Ways to Form New Synapses in the Brain

Over the years, I’ve taken several psychiatric drugs, drank too much alcohol, and had numerous concussions – sometimes, all at once. 

In other words, my brain has taken quite the beating. 

Researchers used to think that if you damaged your brain like I did, you simply had to live with it.

But that’s no longer true. 

They now know the brain is plastic and flexible, and it can heal and recover.

You’re not stuck with the brain you have. 

You can actually change and improve it.

One way your brain repairs itself is through a process called synaptogenesis.

Synaptogenesis is the formation of new synapses in the brain.

Synapses are the connecting points between your 100 billion brain cells. You have trillions of synapses in your brain, and your brain cells communicate with one another across them (79). 

The deterioration and loss of synapses is linked to a number of neurodegenerative diseases and mental health disorders, including Alzheimer's disease, depression, poor learning and memory, intellectual impairment and other cognitive deficits (83-87). 

The good news is that researchers now know that synaptogenesis occurs in the brain throughout our entire lives (81-82). 

And there are a number of ways you can support synaptogenesis, promote the formation of new brain synapses and increase brain synapses. 

Below are 15 ways to do that.

Following these strategies can improve your mood, learning, memory and cognition.

1. Omega-3 Fatty Acids, Uridine and Choline

The formation of synapses depends on sufficient brain levels of three key nutrients – uridine, omega-3 fatty acids, and choline. These nutrients are synergistic, and if you take them taken together, they accelerate the formation of new synapses in the brain (66-67, 75-78). 

Unfortunately, most people nowadays don’t get enough of these essential nutrients through their diet because very few foods in the Western diet actually contain them.

In fact, the uridine in food is not bioavailable, and no food has been shown to increase plasma levels of uridine (1).

That’s why I take a uridine monophosphate supplement sublingually to support the long-term health of my brain. 

At the same time, I take a krill oil supplement and the Optimal Brain supplement, which includes CDP-Choline and Alpha GPC (two high-quality sources of choline). This ensures my brain is getting enough of omega-3 fatty acids and choline.

Several researchers have concluded that supplementing with all three nutrients can increase synaptic formation, increase brain synapses, and improve cognition, learning and memory, particularly in people with Alzheimer's disease (68-74). 

Besides supplementation, I still encourage people to eat foods that contain omega-3 fatty acids and choline. 

The best way to get omega-3 fatty acids from food is by eating more cold-water fish such as salmon, black cod, sablefish, sardines and herring. And the best food sources of choline include grass-fed beef liver and egg yolks. These foods are included in my Free Grocery Shopping Guide for Optimal Brain Health.

Taking uridine, choline and omega-3 fatty acids together can also promote the regeneration of myelin.

2. Low Level Laser Therapy

Low-level laser therapy (LLLT), or photobiomodulation, is a treatment that uses low-level (low-power) lasers or light-emitting diodes (LEDs) to stimulate brain cells, helping them function better.

Most doctors don't know about LLLT; but not every doctor.

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 that LLLT may help the brain is by encouraging synaptogenesis (12-15). 

Researchers have found that LLLT treatment significantly stimulates the synthesis of synapsin-1 (a marker for synaptogenesis) and increases synaptogenesis in the cortex (16-17). 

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

I use this device and shine the red and infrared light on my forehead for 5 minutes every day. I also shine it on other parts of my head and on my entire body, including on my thyroid, thymus gland and gut. I experience incredible benefits from doing this.

When I’m travelling, 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

Before trying LLLT, I highly recommend reading my full article about it first.

LLLT can also support mitochondria function, reduce brain fog, and increase blood flow to the brain. 

3. Bacopa

Bacopa monniera is an adaptogenic herb with cognitive-enhancing effects.

Several studies show that it improves cognition, learning and memory by strengthening communications between brain cells. Both healthy and elderly people who take the herb experience improved attention, learning and memory (2-5). 

Researchers believe that these improvements are because bacopa increases brain synapses and increases specific neuromolecular mechanisms that encourage and enhance synaptogenesis (18). 

4. Exercise

Exercise is one of the best ways to promote the formation of new synapses.

Researchers have repeatedly found that physical activity encourages synaptogenesis and increases brain synapses (32-33). 

Exercise also increases blood flow to the brain, promotes the regeneration of myelin, and can help reverse brain damage and cognitive decline. 

So not surprisingly, many brain health experts recommend exercise as 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.

5. Magnesium Threonate

Magnesium is a vital mineral that participates in more than 300 biochemical reactions in your body, including neurotransmitter and hormonal activity, which can have a huge effect on your brain function.

Researchers have found that increasing magnesium levels in the brain improves learning and memory by promoting synaptogenesis and increasing brain synapses (25-26). 

One study concluded that magnesium threonate increases the number of synaptic connections between brain cells and boosts the density of synapses (27). 

Unfortunately, lot of people are deficient in magnesium today (6-8).

But there are a number of ways you can make sure you’re consuming enough. 

First, make sure you’re eating magnesium-rich foods on a regular basis, including spinach, chard, pumpkin seeds, almonds, avocado, dark chocolate and bananas. These foods are included in my Free Grocery Shopping Guide for Optimal Brain Health.

Epsom salt baths are another great way to increase your body’s intake of magnesium. 

But I also recommend a high-quality magnesium supplement. 

Magnesium threonate is the best form of magnesium for increasing brain magnesium levels and forming new synapses. 

Since most people are deficient, magnesium is one of the three supplements that I think everyone should be taking.

Magnesium can also help repair a leaky blood-brain barrier.

6. Intermittent Fasting

Fasting allows your digestive system to take a break and triggers a number of hormones that boost your body’s ability to repair itself.

On most days, I don’t eat breakfast at all, and then "break my fast" by eating my first meal of the day around 2 or 3 p.m. That means I eat all my food for the day within an 8-hour window.

There are many health benefits to doing this.

It can improve mitochondrial function, reduce brain fog, and help protect you from dementia. 

And researchers have also found that fasting can trigger and enhance synaptogenesis (28-31). 

The best way to start fasting is simply by eating dinner around 6, not eating anything after that before bed, and then eating a regular breakfast the next day. That should give you about 12-14 hours of fasting time. 

7. Ginkgo Biloba

Ginkgo Biloba is a plant that has been used in China for thousands of years to treat a number of health problems. It’s one of the top-selling herbal supplements in the world, and it’s even a prescription herb in Germany.

It’s most commonly used to improve brain health because it’s been shown to increase brain blood flow and improve memory and attention in both healthy and unhealthy individuals. It even reduces the risk of dementia and Alzheimer’s disease and may also improve mood and mental energy (34).

Researchers have also discovered that it stimulates synaptogenesis and increases brain synapses (35). 

Ginkgo Biloba is included in the Optimal Brain supplement.

8. Motor Learning

Motor learning is essentially when you learn something new that involves movement.

Complex processes occur in the brain in response to practicing or experiencing the new motor skill.

This results in changes to the central nervous system, which allows you to produce the movement again in the future.

Researchers have found that motor learning triggers synaptogenesis and generates new synapses in the cerebellar cortex of the brain (36-39). 

Some activities that involve motor learning include learning how to play the piano, climbing trees, juggling, and playing table tennis. 

When you engage in these activities, motor learning occurs, and you form new synapses in order to learn and solidify the new skill. 

I have personally used a number of different neuroplasticity exercises that involve motor learning to promote synaptogenesis in my own brain.

9. Resveratrol

Resveratrol is a beneficial antioxidant and anti-inflammatory compound found in grapes, red wine, raspberries and dark chocolate.

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

And researchers are starting to understand why.

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

But it can also increase synaptogenesis.

Research shows the resveratrol promotes and enhances synaptogenesis (23-24). 

Resveratrol is included in Optimal Energy.

10. Piracetam

Piracetam is a nootropic (cognitive-enhancing) supplement. It provides a mild boost to brain function and has a long history of being used to treat cognitive impairment in Europe, Asia and South America. 

According to researchers, one way it improves cognition is by enhancing synaptogenesis and increasing brain synapses (9-10). 

One study found that rats treated with piracetam had a higher number of synapses than rats not treated with piracetam (11). 

Phenylpiracetam is an advanced version of piracetam and I found it to be even more effective. It also has impressive anti-anxiety and antidepressant effects.

Both piracetam and phenylpiracetam work best if you take them with a source of choline, either CDP-Choline or Alpha GPC.

Both CDP-Choline and Alpha GPC are included in the Optimal Brain supplement. 

11. Quercetin

Quercetin is a bioflavonoid found in fruits and vegetables. It is one of the most widely consumed flavonoids in the human diet. 

Quercetin has potent antioxidant action and is “neuroactive”, meaning it can affect brain function. 

As a result, it can protect brain cells from oxidative stress and inhibit the pro-inflammatory molecules that are associated with many progressive brain disorders (45-46). 

Researchers have also found that it stimulates synaptogenesis (48). 

Red apples, onions and tomatoes have the high levels of quercetin. But you can also supplement with it if you want. 

It’s interesting to note that quercetin increases the absorption of resveratrol, so it’s a good idea to take them both together if you want to increase synaptogenesis and form new brain synapses (47). 

12. Intranasal Insulin

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

It has a number of important functions in the central nervous system, and researchers have found that it passes the blood-brain barrier and acts on insulin receptors directly within 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 learning and memory, increase mental energy, reduce brain fog, improve mood, and lower anxiety and stress levels.

One possible mechanism is by increasing synaptogenesis.

Brain insulin receptors are found primarily in synapses, and insulin signaling contributes to synaptogenesis (19-21). 

And the disruption of insulin action in the brain leads to impaired synaptogenesis (22). 

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

13. Progesterone

Progesterone is a natural steroid and sex hormone involved in the menstrual cycle and pregnancy.

It has a variety of important functions in the body, and even plays an important role in brain function. 

Research shows that progesterone supports the normal development of brain cells and protects them from damage (40).

But many researchers have also found that progesterone promotes synaptogenesis (41-43). 

In addition to its role as a natural hormone, progesterone can be taken as a medication, usually by women during menopause as part of their hormone replacement therapy. 

14. Antioxidant Nutrients

Some nutrients have antioxidant effects in the body, and not consuming enough of them can reduce your rate of synaptogenesis. 

Research shows that “synaptic membrane synthesis” depends on sufficient dietary intake of Vitamin C, Vitamin E, and the mineral selenium (64). 

One study found that synaptogenesis was significantly enhanced by supplementing with omega-3 fatty acids, uridine, Vitamin C, Vitamin E, and selenium. But it wasn’t enhanced as much with omega-3 fatty acids and uridine alone, suggesting that Vitamin C, Vitamin E, and selenium play a key role in synaptogenesis (65). 

I get these antioxidant nutrients from a number of sources. 

In addition to getting Vitamin C from fruits and vegetables, I take at least 500 mg of supplemental Vitamin C every day. At one point, I was actually taking up to 10 grams of Vitamin C every day as an experiment, but that’s not necessary unless you find it really helps you.

For selenium, I make sure I eat brazil nuts regularly, as they are the richest source. But I also take some extra selenium in supplement form.

For Vitamin E, good food sources include almonds, spinach, sweet potatoes, avocados, olive oil, sunflower seeds and butternut squash. It’s also included in the Optimal Antiox supplement.

Besides increasing synaptogenesis, antioxidants can also protect your brain from alcohol and help reverse brain damage. 

15. BONUS: 4 Things to Avoid

It’s not just what you do, but also what you avoid that can impact your rate of synaptogenesis. 

Researchers have found that certain compounds can impair synaptogenesis and inhibit the formation of new synapses in the brain. 

So besides trying to implement the 14 steps above, you should also try to avoid:

• Bisphenol A – This compound is found in plastic bottles and containers, food and beverage cans, and other common consumer products, such as CDs, DVDs and sales receipts. Researchers have found that it impairs synaptogenesis in the brain (49). That’s why I recommend you only eat and drink out of glass, ceramic and stainless steel. Avoid all canned food and plastic containers. BPA-free plastic isn’t much better for you and can still disrupt hormonal health.

• Lead – Lead is a heavy metal that can accumulate in the body and negatively affect brain function. Research shows that lead exposure can interfere with the formation of brain synapses (55-59). So it’s definitely a good idea to reduce your exposure to sources of lead. One way is by using an infrared sauna regularly.

• Gabapentin – Gabapentin is a medication used to treat epilepsy, neuropathic pain, hot flashes, and restless legs syndrome. Researchers have found that it halts the formation of new synapses (80).

• Stress – Chronic stress decreases synaptogenesis and decreases the number of synapse connections (88-89). Here are 20 ways to lower cortisol, your body’s main stress hormone. These two biofeedback devices are my favourite ways to reduce stress.

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Live Optimally,

Jordan Fallis

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22 Proven Ways to Increase Brain Blood Flow

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.

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). 

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

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. 

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.

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. 

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.

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.

• 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!

CLICK HERE TO DOWNLOAD THE FREE GUIDE

Live Optimally,

Jordan Fallis

Connect with me

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13 Proven Ways Saunas Can Improve Your Mental Health

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.

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.

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.

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)

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.

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.

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.

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). 

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.

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!

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Live Optimally,

Jordan Fallis

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References:

(1) https://www.ncbi.nlm.nih.gov/pubmed/2618948

(2) https://www.ncbi.nlm.nih.gov/pubmed/22315626/

(3) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3312275/

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(36) https://www.hindawi.com/journals/jeph/2012/184745/

(37) https://www.hindawi.com/journals/jeph/2012/184745/

(38) https://www.hindawi.com/journals/jeph/2012/184745/

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(41) https://link.springer.com/article/10.1007%2FBF00691246

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20 Effective Ways to Overcome Brain Fog

I used to suffer from massive brain fog, especially after I suffered multiple concussions.

I had to drop out of school temporarily because it was so bad. 

I couldn’t read. I had trouble writing. And my memory was impaired. 

I walked around all day with a cloud over my head. 

But since then, I’ve learned that there are a number of ways to overcome brain fog, and you can implement them so that brain fog doesn’t slow you down and chip away at your quality of life.

Below are 20 steps that will help you clear away brain fog and regain your mental clarity. 

What Is Brain Fog and What Causes It?

Researchers describe brain fog symptoms as “an interaction of physiological, cognitive, and perceptual factors” (1). 

People suffering from brain fog describe it as feeling “forgetful,” “cloudy,” and “difficulty focusing, thinking and communicating” (2). 

Brain fog symptoms are actually quite common, but that doesn’t mean they are normal and you should accept them. They are an important sign that something is wrong.

Brain fog can be caused by a number of things, including medication, poor diet, too much exercise, not enough sleep.

But the underlying mechanism is usually the same – inflammation. 

Datis Kharrazian, author of the book Why Isn’t My Brain Working?, says that brain fog is often a sign of underlying brain inflammation and oxidative stress, which slows down neuronal communication. A number of studies also demonstrate this (38, 39).

When you experience brain fog acutely, it’s because your body is experiencing an increase in inflammation and oxidative stress. If you experience persistent brain fog, it’s because your body is chronically inflamed. Chronic inflammation is also linked to a number of mental disorders, including depression and dementia.

So a lot of my recommendations focus on reducing your overall systemic inflammation and oxidative stress.

On top of this, you may also have lower levels of nicotinamide adenine dinucleotide (NAD) if you struggle with brain fog. NAD is an enzyme that can be found in every cell of your body, and it helps your cells properly utilize the energy you get from food. Without enough of it, your body and brain won't function optimally (6, 7). 

Check out this article to learn how to increase NAD levels.

NAD levels decline as you get older, but they can also be depleted from eating foods that cause high blood sugar levels (3-5).

And that leads us to my first recommendation…

1. Limit Refined Carbohydrates

If you want to prevent brain fog, the first thing you should do is avoid processed food that contain refined carbohydrates (particularly flour and sugar) because they increase inflammation and cause blood sugar fluctuations.

Chronically elevated blood glucose leads to insulin resistance and diabetes, which have been linked to memory loss and Alzheimer’s disease. A lot of researchers and experts are discovering that dementia should actually be called Type 3 diabetes (9-11). 

Following a low-glycemic, low-grain diet will not only help you control your blood sugar, but it will also reduce inflammation that contributes to brain fog. 

You should try your best to avoid refined sugar. Breakfast cereals, fruit juice and sport drinks containing high-fructose corn syrup are your brain’s worst enemies. 

2. Eat Healthy Sources of Carbohydrates Instead

Even though you should avoid refined carbohydrates and sugar, that doesn’t mean you should avoid all carbohydrates. 

Going on a long-term low-carbohydrate diet can backfire and eventually increase your brain fog. 

Aim to get your carbohydrates from starchy vegetables and fruits instead.

My Free Grocery Shopping Guide for Optimal Brain Health contains plenty of healthy options. 

I make sure I eat a decent amount of carbs every day, usually from:

• Yams

• Squash

• Potatoes

• Carrots

• Other root vegetables

• Berries

• Apples

• Bananas

3. Eat Healthy Fats 

Low-fat diets can be detrimental to brain health and contribute to your brain fog. 

Your brain is mostly made up of fat and requires a steady supply of essentials fatty acids to run properly and smoothly (15). 

The best sources of fat for your brain are:

• Coconut oil

• Olive oil

• Salmon and krill oil

• MCT oil

• Avocado and its oil

• Grass-fed beef

• Egg yolks

• Nuts and seeds

And you don’t need to worry about the cholesterol in these traditional foods. You brain depends on cholesterol. Too little of it actually increases your risk of mental illness and Alzheimer’s (62). 

Furthermore, an imbalance between omega-3 and omega-6 fatty acids can contribute to systemic inflammation. Today, most people get way too many inflammatory omega-6 fats from refined vegetable oils (corn, soybean, sunflower, safflower, canola). And they don’t get enough anti-inflammatory omega-3 fats from fatty fish, which are critical for optimal brain function.

So make sure you avoid vegetable oil, and eat enough wild salmon and grass-fed beef and/or supplement with krill oil. Doing so will reduce overall inflammation and brain fog symptoms over time. 

4. Optimize Your Sleep and Circadian Rhythm

Not surprisingly, lack of high-quality sleep is one of the main causes of brain fog. 

This is because poor sleep lowers your glutathione levels and increases oxidative stress and inflammation in the brain (40-43). 

Disrupting your circadian rhythm also increases inflammation and oxidative stress (53-55). 

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 maintain their circadian rhythm and 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.

5. Support Methylation

Methylation is one of the most important processes in your body and brain.

It plays a role in the formation of almost all of your neurotransmitters, and methylation abnormalities often lie behind many brain and mental health problems (77). 

Vitamins B6, B12 and folate are critical to the methylation process, and deficiencies can lead to poor methylation. So you can improve your methylation by making sure you get enough of them.

Optimal Energy includes the most bioavailable forms of B6 and B12, which I take every day. Every time I take it, I experience a boost in brain function and clarity.

I also take some extra folate a few times each week as I personally find I don’t need it every day.

Trimethylamine and SAM-e are two other critical nutrients in the methylation cycle that you could try to increase energy and mental clarity.  I take them after drinking any alcohol.

6. B Vitamins

Besides supporting methylation, a number of the B vitamins have been shown to help combat brain fog.  

Vitamin B1 helps turn glucose, the fuel for your brain, into energy. So brain fog and fatigue are often the first symptoms of vitamin B1 deficiency. Research shows that low levels of B1 are correlated with poor cognitive function in young adults, and even without a deficiency, supplementation with B1 leads to faster reaction times and reports of feeling more clear-headed (16, 17). 

Vitamin B3 (niacin) is used by your body to form NAD, which I mentioned earlier is lower in people who struggle with brain fog. 

Lastly, in my experience, vitamin B5 (pantethine) does a remarkably good job at clearing mental fogginess.

This supplement includes B1, B3 and B5. 

It's also important to note that a number of psychiatric drugs have been shown to deplete B vitamins, and brain fog is a common side effect of these drugs. I've discussed this before. You can learn more here. 

7. Increase Acetylcholine (Citicoline) and Dopamine (Tyrosine)

Another way to overcome your brain fog is by increasing production of acetylcholine and dopamine, two neurotransmitters that are critical for optimal brain function. 

Acetylcholine is important for memory and learning, and dopamine increases mood, motivation and focus.

Citicoline (also known as CDP-Choline) is an anti-inflammatory and neuroprotective nutrient that enhances the synthesis of acetylcholine and dopamine, and increases the number of acetylcholine and dopamine receptors in your brain. It also increases blood flow and mental energy in the frontal cortex of the brain, which is often compromised in people who suffer from chronic brain fog (80-85). 

If that’s not enough, Citicoline has also been shown to improve cognitive speed and attention in young adults, stoke patients and elderly individuals with dementia (86-88). 

Citicoline is the most bioavailable form of choline, an essential nutrient that most people don’t consume enough of because very few foods in the Western diet contain it. That’s why I recommend supplementing with it. It's included in the Optimal Brain supplement. 

You can also find some choline in beef liver and egg yolks. That's why I'm a big fan of eating these foods regularly. 

Unfortunately, many prescription drugs are anticholinergic, meaning they reduce acetylcholine in the brain.

The commonly-prescribed antidepressant Wellbutrin is anticholinergic, meaning it inhibits the physiological action of acetylcholine. I took it for multiple years, and I experience gradual cognitive decline during that time. 

Once I got off Wellbutrin, I started supplementing with Citicoline and noticed a remarkable improvement in cognitive function since it increased my levels of acetylcholine and dopamine. I still take it today to help clear brain fog.

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

Tyrosine also increases the production of dopamine.

It is an amino acid and precursor to dopamine. 

Coffee and stimulants increase dopamine in the brain. So if you rely on them to get through the day, you likely have low dopamine, and increasing your natural production by supplementing with tyrosine may help you overcome brain fog.

I don’t take it regularly anymore, but tyrosine gives my brain a huge boost when I need it. I still use it sometimes, particularly if I don’t get enough sleep. It's also helpful for depression.

You should take tyrosine with vitamin B6 and vitamin C, as they are also cofactors in the production of dopamine. 

Check out this article for more ways to increase dopamine. And this article for more ways to increase acetylcholine.

8. Limit Pharmaceutical and Recreational Drugs 

A number of different pharmaceuticals and over-the-counter drugs cause brain fog and forgetfulness as side effects, including:

• Anticholinergics

• Antibiotics

• Antihistamines

• Antidepressants

• Antipsychotics

• Benzodiazepines

• Blood pressure medication

• Pain medication

Benzodiazepines are probably the worst for brain fog, as they’ve been linked to cognitive impairment and the development of dementia (79). I regret ever taking them for anxiety and sleep. Along with antidepressants, they caused me serious brain fog and cognitive impairment. Withdrawal from these medications can also cause brain fog. 

Anticholinergic medications block acetylcholine, an important neurotransmitter for learning and memory. There are more than 100 drugs that fall into the anticholinergic category. So if you’re taking an anticholinergic drug, make sure to take a choline supplement. The Optimal Brain supplement includes two high-quality sources of choline (78). 

But it’s not just pharmaceutical drugs that can be a problem. 

Not surprisingly, alcohol is also known to increase inflammation and oxidative stress in the brain, and also lower NAD levels, so you should avoid it as much as possible to prevent brain fog (56-60). 

9. Hydrate with Clean Water

Your brain is 75% water by volume, so it makes sense that dehydration could cause brain fog (72). 

Being dehydrated by just 2% has been shown to impair performance in tasks that require attention, psychomotor, and immediate memory skills (73). 

But you also want to make sure you’re drinking the purest water possible. Otherwise, the water itself could be contributing to your brain fog.

Tap water contains fluoride and copper that could be contributing to your inflammation and brain fog. 

There are also hundreds of other compounds in tap water, including trace amounts of pharmaceutical medication, which can affect your brain function. 

I use a water filter to make sure I’m drinking the purest water available. It filters everything out of the water. 

10. Elimination Diet

A study published in the Journal of Biological Psychiatry showed that food allergies and sensitivities could trigger a number of mental symptoms, including severe mental blankness and loss of motivation. Wheat, milk and eggs produced the most severe mental reactions (37). 

If you struggle from brain fog (or any mental illness), you should eliminate the most common food allergens from your diet for at least two weeks, and then add them back in one by one and see how you feel:

• Wheat, spelt, rye, barley, oats (gluten)

• All dairy (casein, lactose)

• Eggs

• Soy

• Corn

• Nightshade vegetables

• Nuts

• Yeast

• Shellfish

If cutting out all those foods seems overwhelming, start by eliminating all flour and gluten grains, including bread, cereal and pasta, and see how you feel. Don’t eat gluten-free junk food instead, as they are full of sugar and just as bad for brain fog.

Dr. Kenneth Fine, a pioneer in gluten intolerance research, has demonstrated that 1 in 3 Americans are gluten intolerant, and that 8 in 10 have the genes that predispose them to developing gluten intolerance. And research has also shown that gluten can contribute to ADHD, cognitive impairment and Alzheimer’s (74-76). 

Unfortunately, when you are gluten intolerant, you will often “cross-react” with other proteins similar to gluten. Plus, there are many other proteins in wheat other than gluten that can cause brain fog. 

A lot of people who suffer from brain and mental health problems are also allergic or sensitive to lactose or milk protein (casein), which cause inflammation in the body and brain. So you should avoid all milk, cheese and yogurt, especially when you're trying to overcome brain fog. 

I will never eat wheat and dairy again in my life. It’s just not worth it because my mood, energy and mental clarity are remarkably more consistent when I avoid them. I’m also intolerant to egg whites. I have to throw them away and only eat the yolks.

11. Forskolin

Forskolin is an active compound found in the roots of the Indian coleus (Coleus forskohlii).

It has been used by traditional cultures to treat various conditions and diseases (67). 

I notice it increases mental energy and clarity for me.

This is because forskolin increases cyclic AMP (cAMP), which lowers inflammation (61). 

12. Get Sun and Vitamin D3

I’ve discussed Vitamin D many times before, so I won’t belabor the point too much here. 

But Vitamin D significantly affects your brain function, and turns on genes that support the production and release of dopamine and serotonin.

Yet most people are deficient (an estimated one billion people worldwide), and being low in Vitamin D can lead to chronic brain fog, low energy, poor memory, and depression (19).

It’s worth getting your levels checked and supplementing with it if you’re low. 

Vitamin D levels above 40 ng/mL (100 nmol/L) reduce the risk of cognitive impairment, and low vitamin D levels are linked to higher risk of dementia (20).

Most people need to take at least 2000IU every day. I take 5000IU of this supplemental source of Vitamin D every day. 

Using a Vitamin D lamp and getting enough sunlight can also help you with brain fog as they decrease inflammation (52). 

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

13. Acetyl-L-Carnitine (ALCAR)

Acetyl-L-Carnitine (ALCAR) is a neuroprotective and cognitive-enhancing amino acid.

It is often used as a brain booster because it increases alertness and provides support to brain cells. It’s also been shown to be very effective at alleviating neurological decline and chronic fatigue (68-71). 

I personally find ALCAR gives me a huge boost in brain energy and clarity. That's why it's included in the Optimal Brain supplement. 

And as I discussed previously, it can protect your brain from alcohol.

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

14. Exercise Properly 

I’ve already discussed how exercise increases your brain’s growth hormone (brain-derived neurotrophic factor). 

But it also reduces foggy thinking by reducing inflammation and oxidative stress, improving blood flow to the brain, controlling blood sugar, and raising NAD levels (12). 

But it’s important to note that chronic endurance exercise can actually increase inflammation, so be careful (13, 14). 

That’s why I'm convinced that walking, weightlifting and sprinting are the best forms of exercise. 

Overtraining and lack of rest will lead to hormonal imbalances and brain fatigue. 

So when you engage in endurance cardio, make sure you don’t overexert yourself and always take long enough breaks between workouts to recover. Otherwise, you can physically and mentally exhaust yourself.

15. Increase Good Gut Bacteria

I’ve discussed this before, so I won’t go too in-depth here. 

But there are approximately 100 trillion microorganisms and 500 known bacterial species living inside of you. Your digestive tract holds a lot of these bacteria, and cutting-edge research suggests there is a connection between your brain and your gut. Therefore, the makeup of these bacteria in your gut can affect how you feel mentally (50-52).

Unfortunately, a lot of people today have out-of-balance and dysregulated gut bacteria, which can increase inflammation and oxidative stress in the gut and brain, leading to brain fog and other mental symptoms.

Not surprisingly, research has shown that people with irritable bowel syndrome often have chronic fatigue syndrome. This is because both conditions often result from bacterial imbalances and gut inflammation (48).

Here are some steps I recommend to improve the composition of your gut bacteria, which can help eliminate symptoms of brain fog:

• Take a high-quality probiotic.

• Eat prebiotics foods – such as sweet potatoes, carrots, onions, asparagus, squash and others found in my free food guide – to promote the growth of good bacteria

• Supplement with resistant starch

• Avoid antibiotics unless absolutely necessary

Overall, you need a healthy gut for a healthy brain. You can read my previous article “5 Ways to Increase Your Good Gut Bacteria for a Healthier Brain” for more tips and information.

16. Take Adaptogens (Rhodiola, Ginseng)

Adaptogenic herbs help normalize the body and help you reach a state of mental balance (21, 22, 23).

I’ve weaned off psychiatric medications more than once. The very last time I did, I used two adaptogens – rhodiola and ginseng – and I noticed they reduced withdrawal symptoms, including brain fog.  

Many studies show that rhodiola can clear brain fog and improve mental function by increasing cognitive energy and improving connections and communication between brain cells. It’s also been shown to reduce oxidative stress and inflammation in the brain, which is linked to brain fog (24-29). 

I wrote about rhodiola before if you’re interested in learning more. 

I still use both rhodiola and ginseng regularly, especially if I’m dealing with brain fog for some reason. 

17. Intermittent Fasting and Ketosis

Short-term fasting and ketogenic dieting are great ways to enhance your mental clarity and reduce brain fog. 

I fast for at least 12 hours every day, and sometimes follow a ketogenic diet to improve my cognition. 

A ketogenic diet is a very low-carb diet. When there is limited access to carbohydrates, the body’s main source of energy, your body enters ketosis – a metabolic state in which your body and brain run on fatty acids and ketones. Ketones are an alternative source of fuel, which can quickly recharge your brain cells and improve cognitive function. (33). 

This advice clearly contradicts my earlier advice that you should be eating plenty of healthy carbohydrates. 

But some people notice their brain fog completely disappears and their cognition is very sharp if they fast or follow a low-carb ketogenic diet. But it’s not for everyone. Others feel much worse and need to eat enough carbs to feel mentally well. So I suggest you experiment with both and see what works for you. 

You can get into ketosis more quickly by taking this supplement, which includes exogenous ketones that are easily digested by the body. They readily cross the blood-brain barrier, and provide instant energy to brain cells, helping you quickly overcome brain fog (30, 31).

18. Low-level Laser Therapy (LLLT)

Low-level laser therapy (LLLT) is about as cutting-edge as it gets. It’s even more unconventional that neurofeedback. And it works. 

Low-level laser therapy, or photobiomodulation, is a treatment that uses low-level (low-power) lasers or light-emitting diodes (LEDs) to stimulate brain cells, helping them heal and function better (63). 

LLLT increases blood flow to the brain and appears to have an effect on damaged brain cells, which can produce clearer, sharper thinking. It's important to note that the brain and mental effects of LLLT are limited to a specified set of wavelengths (18, 64, 65). 

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

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

I first tried LLLT with a practitioner. I noticed a boost in cognitive energy, brain function and mental clarity.

I now use these devices at home:

• Optimal 1000 Brain Photobiomodulation Therapy Light (Combo Red/NIR) - This is a powerful device that shines 660 nm of red light and 850 nm of infrared light. I shine it on my forehead for 5 minutes every day. I also shine it on other parts of my head and on my entire body, including on my thyroid, thymus gland and gut. I experience incredible benefits from doing this.

• Vielight Neuro Duo – This is a transcranial-intranasal headset with 810 nm of near infrared light that I’ve now been using regularly. It penetrates deeper into brain tissue and is absorbed better by the central nervous system. If you decide to get this one, you can use the coupon code JORDANFALLIS for a 10% discount. Some research has shown a 20-fold higher efficiency of light delivery to the deep brain through the nose instead of transcranial application (125).

In my experience, applying the light directly to your forehead (prefrontal cortex) will help with brain fog.

This may seem strange and dangerous, but don’t worry – LLLT is very safe (66).

You can read about my experience with LLLT here. 

19. Avoid Environmental Mold and Mycotoxins

Environmental mold is a silent killer, as most people aren’t aware that it’s in their home and workplace and affecting their brain function. If you’re genetically susceptible, it can wreak havoc on your brain, and your cognitive abilities and mental health can deteriorate for no apparent reason.

After I lived in a moldy home, I became extremely sensitive to any environmental mold and mycotoxins (toxic metabolites produced by mold). 

I now use an air filter in my apartment. It removes any mold spores and smoke that may be in the air.  

Low amounts of mycotoxins are often found in some seemingly healthy foods, such as tea, nuts, coffee and chocolate. So if you’re sensitive to mycotoxins like I am, you’ll likely experience brain fog and fatigue after eating low-quality versions of these foods. I recommend finding the freshest, highest-quality, organic versions of these foods.

Lastly, if exposed to mold or their toxins, I supplement with activated charcoal or bentonite clay.

Activated charcoal and bentonite clay are potent natural treatments that can trap toxins and chemicals, allowing them to be flushed out of your body.

I take activated charcoal every time I eat something bad for my brain and mental health (mycotoxins, gluten, dairy), as it binds to problematic proteins and drags them out of my body. I notice I don’t feel as sick when I do this, and recover much more quickly than without it. 

This is just the tip of the iceberg when it comes to toxic mold. I’ll be writing more about it soon.

20. Increase Testosterone

This one applies to men only. 

Low testosterone levels can contribute to your brain fog. 

When I lived in a moldy home and suffered multiple concussions, my testosterone plummeted. 

No conventional doctor tested my testosterone because they assumed every 20-year-old man would have healthy levels. 

But they were wrong. 

Eventually I saw an integrative physical and he found out that I had the testosterone levels of an old man.

I was put on testosterone replacement therapy (TRT) for almost one year to get my levels back to normal. And over that time, I saw a huge increase in my mental sharpness. I’m now off TRT and my testosterone remains at optimal levels because of my healthy lifestyle. 

I recommend getting your levels checked and then consider TRT if necessary, especially when you’re older.

Your doctor will test your total testosterone levels. But it’s just as important to also check you free testosterone levels.

You can test your total and free levels here. 

Conclusion

Clearly, there are a lot of causes and solutions to brain fog. 

You don’t need to accept it as “normal.”

You may need to try a combination of these methods, and it may take some time to finally get to the bottom of it. But it can be done. And you can experience mental clarity again. 

If you’re looking for an all-in-one solution to manage and overcome brain fog, check out the Optimal Energy supplement.

Do you struggle with brain fog? What helps you manage it? Have you overcome it for good? 

Let me know in the comments, as your personal experiences could help someone. 

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

CLICK HERE TO DOWNLOAD THE FREE GUIDE

Live Optimally,

Jordan Fallis

Connect with me

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