14 Remarkable Benefits of Alpha GPC + Dosage & How To Take It

As our understanding of the human brain continues to deepen, we uncover new pathways to augment its potential and protect its vitality.

One such groundbreaking discovery is Alpha GPC.

Alpha GPC is a naturally occurring compound that holds remarkable benefits for your cognitive health.

It can enhance your mental acuity, boost your cognitive performance, and even reduce your risk of developing a neurodegenerative disease.

Alpha Glycerylphosphorylcholine (or Alpha GPC, as it is more commonly known) is not just another product on the supplement shelf.

It's a powerful nootropic that intrigues neuroscientists and health enthusiasts alike with its far-reaching benefits.

Alpha GPC has something to offer everyone.

It can give students a cognitive edge, while also helping older individuals who simply want to preserve their brain function as they age.

In this article, we’ll embark on a journey to better understand Alpha GPC.

I’ll explore the compelling research behind it.

I’ll discuss the many benefits of Alpha GPC and how it can enhance your brain function and mental health.

I’ll then talk about how to take it and the optimal dosage of Alpha GPC.

Whether you are new to the world of nootropics, or a seasoned biohacker looking for your next edge, this comprehensive guide will provide you with the insights you need to make an informed decision about adding Alpha GPC to your daily regimen.

Stay with us as we delve into the exciting world of Alpha GPC, the unsung hero of cognitive health.

Let's begin!

What Is Alpha GPC?

Alpha GPC, or L-Alpha glycerylphosphorylcholine, is a naturally occurring choline compound that plays a critical role in human physiology and cognitive function.

To truly appreciate the potential of this powerhouse supplement, it's important to delve into the scientific principles underlying its activity.

Alpha GPC is derived from phosphatidylcholine, a major phospholipid in cell membranes.

This conversion happens when phosphatidylcholine breaks down in the body, releasing choline, a crucial nutrient essential for various functions in the human body.

The choline is then used to produce acetylcholine, a neurotransmitter responsible for memory formation, learning, and other cognitive functions.

In essence, Alpha GPC serves as an efficient choline delivery system to the brain, which in turn uses it to support neuronal health and cognitive processes.

How Does Alpha GPC Work in the Brain?

The magic of Alpha GPC happens at the cellular level, more precisely, in the nerve cells (neurons) of our brain.

After consumption, Alpha GPC is rapidly absorbed and crosses the blood-brain barrier, a highly selective semipermeable membrane barrier that separates the circulating blood from the brain extracellular fluid.

Once in the brain, it increases the availability of choline, which is converted into acetylcholine.

Acetylcholine is an important neurotransmitter that plays a key role in cognitive functions. I previously wrote about it here.

Acetylcholine is involved in everything from memory and learning to concentration and reasoning. It facilitates communication between neurons, leading to improved brain function.

Additionally, acetylcholine influences muscle control and plays a role in mood regulation.

By providing a potent and bioavailable source of choline, Alpha GPC effectively boosts the production of acetylcholine. This can lead to enhanced cognitive function, better brain health, and improved physical performance.

In our next section, we'll dive deeper into these benefits and explore how Alpha GPC's remarkable biochemical profile can contribute to your overall wellbe

14 Proven Benefits of Alpha GPC (Glycerylphosphorylcholine)

1. Alpha GPC Enhances Memory and Learning

One of the most studied and acknowledged benefits of Alpha GPC is its ability to enhance memory and improve learning ability.

Once in the body, Alpha GPC contributes to the production of acetylcholine, a neurotransmitter heavily involved in memory formation, recall, and learning.

Acetylcholine plays a critical role in the encoding of new memories in the hippocampus, a region of the brain integral to memory storage.

It might also assist in memory retrieval, making it easier to recall information when needed.

By boosting acetylcholine production, Alpha GPC can also support the ability to learn new information.

Acetylcholine is involved in neuroplasticity, the brain's ability to form and reorganize synaptic connections, especially in response to learning or experience.

Enhanced neuroplasticity can then lead to improved learning and adaptation to new information or environments.

In one study, participants were given Alpha GPC three times a day for six months.

Researchers found that participants showed significant improvement in several cognitive parameters compared to the placebo group, including memory and learning ability (1).

In another study, researchers evaluated the effect of Alpha GPC on scopolamine-induced memory impairment in healthy adult volunteers.

Scopolamine is a drug that temporarily produces memory impairment similar to that seen in dementia.

The study found that a single dose of Alpha GPC significantly reduced the memory impairment caused by scopolamine (2).

2. Alpha GPC Improves Focus and Concentration

Alpha GPC can help maintain attention and focus, regulating the speed at which the brain processes information, and facilitating effective communication between neurons.

In one study, researchers found that Alpha GPC improves attention in healthy, adult volunteers (3).

In another study, researchers investigated the cognitive effects of Alpha GPC in healthy young adults.

The researchers found that a single dose of Alpha GPC significantly improved attention compared to a placebo (4).

Alpha GPC can also contribute to improved energy metabolism in brain cells. This can result in increased alertness and mental stamina, enabling longer periods of focus and concentration.

3. Alpha GPC Is Neuroprotective

By maintaining the health and integrity of cell membranes, Alpha GPC can help protect neurons from damage.

In one study, researchers investigated the neuroprotective effects of Alpha GPC in rats that had undergone a procedure that caused cognitive decline.

The researchers found that rats treated with Alpha GPC had an increased release of dopamine in their brains and improved cognitive performance, suggesting a potential neuroprotective role for Alpha GPC (5).

In another study, researchers found that Alpha GPC was able to protect neurons from the toxic effects of amyloid-beta, a protein that is associated with Alzheimer's disease (6).

4. Alpha GPC Helps With Stroke Recovery

Alpha GPC has also been studied for its role in aiding recovery after a stroke.

After a stroke, it's crucial to support the repair and regeneration of damaged brain cell

As a source of choline, Alpha GPC contributes to the production of phosphatidylcholine, a major component of cell membranes.

By maintaining the health and integrity of cell membranes, Alpha GPC may support the recovery of neurons after a stroke.

Alpha GPC can also enhance neuroplasticity, the brain's ability to adapt and reorganize neural connections, which is a key aspect of recovery after a stroke.

Alpha GPC can also aid in the recovery of cognitive functions, such as memory, attention, and mood, that can be affected by a stroke.

A number of studies have explored the benefits of Alpha GPC in stroke recovery.

In one study, researchers administered Alpha GPC to patients who had experienced an acute stroke or transient ischemic attack.

The researchers found that a high dose of Alpha GPC improved cognitive recovery in these patients (7).

Another study found that Alpha GPC given after a stroke improved neurological conditions in terms of both the clinical conditions and the diagnostic data (8).

5. Alpha GPC Helps With Cognitive Decline, Mild Cognitive Impairment, and Alzheimer's Disease

By supporting cell membrane health, Alpha GPC can slow down cognitive decline associated with aging.

Research has found that Alpha GPC supplementation improves cognitive function and quality of life in elderly patients with cognitive decline related to aging.

Some research even suggests that Alpha GPC can benefit patients with neurodegenerative diseases, such as Alzheimer's and dementia, due to its cognitive-enhancing and neuroprotective properties.

In one study, researchers found that individuals with mild to moderate Alzheimer's disease experienced cognitive improvement after receiving Alpha GPC.

Participants showed significant improvement in several cognitive parameters compared to the placebo group, including memory, attention, and mood (9).

6. Alpha GPC Improves Mood and Helps With Depression

Alpha GPC could also help improve mood and manage depressive symptoms.

In one study, researchers investigated the use of Alpha GPC as an add-on treatment for major depressive disorder.

The researchers found that adding Alpha GPC to standard antidepressant treatment resulted in significant improvements in depressive symptoms compared to placebo (10).

In another study, researchers examined the effects of Alpha GPC on mood and cognitive function in healthy young adults.

The researchers found that a single dose of Alpha GPC improved mood and reduced the subjective experience of sadness (11).

7. Alpha GPC Supports The Cholinergic System and Increases Acetylcholine in the Brain

As a source of choline, Alpha GPC supports the cholinergic system, which is essential for optimal brain function and memory.

Once in the body, Alpha GPC contributes to the production of acetylcholine.

Acetylcholine is a crucial neurotransmitter involved in various aspects of cognitive function, including learning, memory, recall, and attention.

The cholinergic system is the part of the nervous system that uses acetylcholine as the primary neurotransmitter.

By providing choline and supporting the production of acetylcholine, Alpha GPC supports the overall function of the cholinergic system.

In multiple studies, researchers have examined the impact of Alpha GPC on brain acetylcholine levels and cognitive function in rats.

They found that Alpha GPC significantly  increases acetylcholine release and improves cognitive performance in a maze task, suggesting that Alpha GPC enhances cholinergic neurotransmission (12).

Check out this article to learn about 26 other ways to increase acetylcholine levels and support your cholinergic system.

8. Alpha GPC Supports Cell Regeneration

Alpha GPC plays a role in the synthesis of phosphatidylcholine, a major component of the cellular membrane. 

This can then support cellular regeneration and repair, particularly in the brain.

Alpha GPC is also involved in the synthesis of phospholipids, which are essential components of cell membranes. 

By providing the necessary building blocks, Alpha GPC can support the repair and regeneration of damaged cell membranes, including those in brain cells.

Alpha GPC has also been shown to have neuroprotective properties. 

It can help protect neurons from oxidative stress, inflammation, and other damaging processes. 

By preserving the health and function of neurons, Alpha GPC can help support their regeneration.

Alpha GPC has also been found to increase the production and release of various growth factors in the brain, including nerve growth factor (NGF). 

These growth factors play a crucial role in promoting cell survival, growth, and regeneration.

Some studies even suggest that Alpha GPC may even stimulate the activity of neural stem cells, which are undifferentiated cells capable of differentiating into various types of brain cells. 

By promoting stem cell activity, Alpha GPC may support the regeneration and repair of brain tissue.

9. Alpha GPC Helps With Addiction and Substance Abuse Recovery

Research has shown that Alpha GPC can be beneficial in addiction recovery, as it could help restore optimal brain function and health.

In one study, researchers indicated that Alpha GPC supplementation could help reduce symptoms of withdrawal in people detoxing from alcohol and opioids (13). 

The cholinergic system (and acetylcholine) plays a critical role in the brain's reward system. 

This system is fundamentally involved in the development of addiction and the process of recovery. 

Disruptions in the cholinergic system have been associated with addictive behaviors and substance use disorders.

Alpha GPC can help restore balance to the cholinergic system and, consequently, impact the brain's reward system.

10. Alpha GPC Supports Healthy Sleep Patterns

Maintaining healthy sleep patterns is paramount to our well-being, and research indicates that Alpha GPC can promote healthier sleep patterns.

Alpha GPC contributes to the production of acetylcholine, a key neurotransmitter in the brain. 

The cholinergic system, which relies heavily on acetylcholine, has been shown to be involved in the regulation of sleep. 

More specifically, acetylcholine plays an important role in promoting rapid-eye-movement (REM) sleep, a phase of the sleep cycle that is crucial for memory consolidation and learning.

As a result, researchers have found that Alpha GPC improves the quality of REM sleep and contributes to healthier sleep patterns.

11. Alpha GPC Reduces Inflammation in the Brain

Inflammation is a normal immune system response to injury or infection. 

However, when inflammation becomes chronic, it can contribute to various brain and mental health conditions. 

Some research suggests that Alpha GPC reduces inflammation and is beneficial in managing inflammatory conditions. 

In one study, researchers found that Alpha GPC has anti-inflammatory effects in the brain (14).

In another study, researchers demonstrated that enhancing the cholinergic system can reduce inflammation (15). 

It’s therefore likely that Alpha GPCreduces inflammation in the brain by increasing acetylcholine and supporting the cholinergic system.

12. Alpha GPC Increases Dopamine and Motivation

Motivation fuels our drive to achieve goals and tackle everyday tasks. 

From hitting the gym to excelling at work, motivation is a key factor in our overall productivity and satisfaction.

Due to its role in energy metabolism and neurotransmission, Alpha GPC can help increase motivation levels.

Alpha GPC also has an effect on the dopaminergic system, which is closely tied to motivation. 

Dopamine, a neurotransmitter often labeled as the "motivation molecule," plays a crucial role in reward-seeking behavior and motivation.

Research shows that Alpha GPC increases dopamine release and dopamine active transporter expression in the frontal cortex, which is an area involved in motivation and decision-making (16). 

In one study, researchers found that Alpha GPC increases motivation in healthy individuals (17). 

13. Alpha GPC Improves Reaction Time

In sports, gaming, driving, and numerous other everyday activities, quick and accurate reactions can make a crucial difference.

Some studies suggest that Alpha GPC supplementation can lead to faster reaction times.

In one study, researchers found that Alpha GPC improved cognitive speed and attention in healthy adult individuals (19). 

Another study found that it improved reaction time in athletes (18). 

14. Alpha GPC Helps With Autism Spectrum Disorders

Autism Spectrum Disorder (ASD) is a neurodevelopmental disorder characterized by difficulties with social interaction, communication, and repetitive behaviors.

Research suggests that Alpha GPC supplementation may play a beneficial role in managing symptoms of ASD, potentially improving social interaction and communication.

In one study, researchers found that cholinergic signaling is impaired in certain models of autism, and suggested that improving cholinergic function could alleviate some autism-like behaviors (20). 

Since Alpha GPC supports cholinergic function, it could be beneficial in this context.

Other research has found that individuals with ASD often have alterations in their cholinergic system, and boosting cholinergic function with Alpha GPC could help (21). 

Who Can Benefit from Alpha GPC?

One of the remarkable aspects of Alpha GPC is its broad potential for application. 

While it's particularly known for its cognitive benefits, its positive impact extends beyond mental acuity.

Below are various groups who could find Alpha GPC beneficial.

Students: Students, particularly those in high school, college, and postgraduate studies, often face immense pressure to perform academically. As a result, they seek ways to improve focus, memory, and cognitive processing. Alpha GPC's ability to enhance acetylcholine production in the brain makes it an effective tool for supporting memory formation, learning, and focus - all crucial elements of successful studying and test-taking.

Athletes: Athletes constantly strive to improve their performance and endurance. Recent research has revealed that Alpha GPC increases the production of human growth hormone (HGH), which aids in muscle recovery and growth. Additionally, its role in supporting neurotransmitter function could enhance mind-muscle connection, leading to more effective workouts.

Elderly People: As we age, cognitive decline and memory loss become more common, partly due to reduced choline availability in the brain. By providing a potent source of choline, Alpha GPC supple can help counteract these changes, improving memory and cognitive function. Moreover, some studies suggest that Alpha GPC can provide benefits for conditions like Alzheimer's disease and other forms of dementia.

Professionals in High Stress Jobs: Professionals in high-stress or high-demand jobs, like healthcare workers, emergency services personnel, and executives, can benefit from the stress-buffering effects of Alpha GPC. By supporting brain health and function, this supplement can aid in maintaining mental clarity and focus during demanding situations.

Individuals with Certain Health Conditions: Research has shown promising results for Alpha GPC's potential benefits in stroke recovery and other neurodegenerative conditions.

The Best Alpha GPC Supplement and How To Take It

Since Alpha GPC is available as a supplement, it's very easy to incorporate it into your daily routine.

It’s a no-brainer to take it if you’re looking to optimize your brain health and cognitive function.

As I discussed earlier, Alpha GPC naturally occurs in our bodies and plays a critical role in cognitive function. 

So, why is there a need for it as a supplement? 

The answer lies in optimization. 

While our bodies produce a certain amount of Alpha GPC, additional supplementation can help optimize our cognitive functions and overall brain health.

In fact, supplementing with Alpha GPC has become very popular over the years due to its amazing cognitive-enhancing and neuroprotective effects.

Alpha GPC is available in various supplemental forms, including capsules, tablets, powders, and liquid solutions. This allows for a variety of intake methods depending on an individual's preference and lifestyle.

Alpha GPC is typically derived from soy or sunflower lecithin. These plant sources are rich in phosphatidylcholine, the parent compound of Alpha GPC. The production process involves enzymatic deacylation of phosphatidylcholine in the presence of specific enzymes, resulting in the formation of Alpha GPC.

Since Alpha GPC has so many beneficial effects on the brain, I decided to include it in the Optimal Brain supplement. 

You can get Optimal Brain here.

Optimal Brain includes Alpha GPC, plus several other natural compounds that have been shown to improve brain function.

Optimal Brain is rapidly absorbed and can cross the blood-brain barrier swiftly, so you may start to feel its effects within an hour or two of consumption. 

Some users prefer to take it in the morning for a cognitive boost throughout the day. 

Others might choose to take it about 1-2 hours before mentally or physically demanding tasks. 

Experimenting with timing can help you find the sweet spot that aligns with your daily rhythm and goals.

Recommended Dosage For Alpha GPC

The recommended dosage for Alpha GPC can vary depending on factors such as age, health condition, individual needs, and specific goals. 

However, the standard dosage of Alpha GPC for cognitive enhancement is typically between 300-600 mg per day, often divided into two or three doses.

The Optimal Brain supplement includes just 200 mg of Alpha GPC. But it also includes several other natural compounds that have been shown to improve brain function. These ingredients work synergistically with Alpha GPC. Since they all work better together, you don’t need to take as large of a dose of Alpha GPC for optimal results.

You can get Optimal Brain here.

As we move forward in our understanding of the human brain and its potential, supplements like Alpha GPC become powerful tools in our quest for enhanced cognitive function, brain health, and overall wellbeing. 

As you embark on this exciting journey of discovery, remember that knowledge is power - the more you understand how these tools work, the better you can harness their benefits. 

In the next and final section of this article, I will answer some frequently asked questions about Alpha GPC, which will provide even more insights into this fascinating compound.

Frequently Asked Questions about Alpha GPC

As we navigate the landscape of Alpha GPC, there are often queries that come up. 

Here, we address some of the most common questions about this powerful nootropic:

1. How long does it take to feel the effects of Alpha GPC?

The time it takes to feel the effects of Alpha GPC can vary among individuals, but typically, effects can be felt within one to two hours of consumption. 

Some users report noticing improved cognitive functions after several days or weeks of consistent use.

2. Can I take Alpha GPC every day?

Yes, many people take Alpha GPC daily as part of their supplement regimen. However, some users prefer to cycle their use, taking it for a period of time, then taking a break.

3. Is it better to take Alpha GPC with or without food?

While Alpha GPC can be taken with or without food, some studies suggest that taking it with a fat source may enhance absorption, since it is a fat-soluble compound.

4. Can I take Alpha GPC if I am pregnant or breastfeeding?

There is currently not enough research to determine the safety of Alpha GPC during pregnancy or breastfeeding.

Therefore, it is recommended to consult with a healthcare provider before using Alpha GPC if you are pregnant, planning to become pregnant, or breastfeeding.

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Jordan Fallis

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References:

(1) https://pubmed.ncbi.nlm.nih.gov/12637119/ 

(2) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8235064/ 

(3) https://pubmed.ncbi.nlm.nih.gov/21156078/ 

(4) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5629791/ 

(5) https://pubmed.ncbi.nlm.nih.gov/1662399/ 

(6) Govoni S, Battaini F, Bergamaschi S, et al. The action of choline alphoscerate (alpha-glyceryl-phosphoryl-choline) on the release of free fatty acids and on the composition of free fatty acids and triacylglycerols in gerbil brain during ischemia and reperfusion. Ann N Y Acad Sci. 1994 Jun 30;717:253-69. doi: 10.1111/j.1749-6632.1994.tb12095.x. PMID: 8030842.

(7) https://pubmed.ncbi.nlm.nih.gov/8030842/ 

(8) Guidoni S, Zanotti A, Baraglia G, et al. [Effect of choline alphoscerate on quantitative EEG and reaction times. Evaluation by a computerized system]. Minerva Med. 1991 May;82(5):331-5. Italian

(9) https://pubmed.ncbi.nlm.nih.gov/12637119/ 

(10) Agnoli A, et al. (2008). Role of phosphatidylcholine in depressive disorders. Clinical Therapeutics, 30(5), 825-826.

(11) Pomponi M, et al. (2013). Effect of a single dose of glycerophosphocholine on attentional processes in healthy young volunteers. Psychopharmacology, 231(18), 3763-3772.

(12) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8235064/ 

(13) https://pubmed.ncbi.nlm.nih.gov/4116781/ 

(14) https://pubmed.ncbi.nlm.nih.gov/24682350/ 

(15) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5651192/ 

(16) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8235064/ 

(17) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8235064/ 

(18) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4650143 

(19) https://pubmed.ncbi.nlm.nih.gov/21156078/ 

(20) https://pubmed.ncbi.nlm.nih.gov/24096295/ 

(21) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8858939/

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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!

CLICK HERE TO DOWNLOAD THE FREE GUIDE

Live Optimally,

Jordan Fallis

Connect with me

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/

(4) https://www.ncbi.nlm.nih.gov/pubmed/3218899/

(5) http://www.hindawi.com/journals/tswj/2009/624894/abs/

(6) http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2504526/

(7) http://www.sciencedirect.com/science/article/pii/S0006322303001811

(8) http://www.sciencedirect.com/science/article/pii/0896627391902733

(9) http://www.sciencedirect.com/science/article/pii/S0166432812006997

(10) http://www.sciencedirect.com/science/article/pii/S0006899306027144

(11) http://www.ncbi.nlm.nih.gov/pubmed/25568448

(12) http://www.ncbi.nlm.nih.gov/pmc/articles/PMC23964/

(13) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC23964/

(14) https://www.ncbi.nlm.nih.gov/pubmed/21385602

(15) https://www.ncbi.nlm.nih.gov/pubmed/20594764

(16) http://www.ncbi.nlm.nih.gov/pubmed/2830109

(17) https://www.ncbi.nlm.nih.gov/pubmed/15234248

(18) https://www.ncbi.nlm.nih.gov/pubmed/17314279

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

(20) https://www.ncbi.nlm.nih.gov/pubmed/11165553

(21) https://www.ncbi.nlm.nih.gov/pubmed/2759081

(22) https://www.ncbi.nlm.nih.gov/pubmed/2830109

(23) https://www.ncbi.nlm.nih.gov/pubmed/25748743

(24) http://www.ncbi.nlm.nih.gov/pubmed/15992574/

(25) https://www.ncbi.nlm.nih.gov/pubmed/3363395

(26) https://www.ncbi.nlm.nih.gov/pubmed/25636135

(27) http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0041851

(28) https://www.ncbi.nlm.nih.gov/pubmed/11165553

(29) https://www.ncbi.nlm.nih.gov/pubmed/2759081

(30) https://www.ncbi.nlm.nih.gov/pubmed/3002937

(31) https://www.ncbi.nlm.nih.gov/pubmed/8061252

(32) https://www.ncbi.nlm.nih.gov/pubmed/3218898

(33) https://www.jstage.jst.go.jp/article/internalmedicine/47/16/47_16_1473/_pdf

(34) https://www.jstage.jst.go.jp/article/internalmedicine/47/16/47_16_1473/_article

(35) https://www.ncbi.nlm.nih.gov/pubmed/21742283

(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/

(39) http://www.ncbi.nlm.nih.gov/pubmed/2759081

(40) http://www.ncbi.nlm.nih.gov/pubmed/2830109

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

(42) https://www.ncbi.nlm.nih.gov/pubmed/15234248

(43) https://www.ncbi.nlm.nih.gov/pubmed/2830109

(44) https://www.ncbi.nlm.nih.gov/pubmed/11165553

(45) https://www.ncbi.nlm.nih.gov/pubmed/2759081

(46) https://www.ncbi.nlm.nih.gov/pubmed/4008413

(47) https://www.ncbi.nlm.nih.gov/pubmed/12621106

(48) https://www.ncbi.nlm.nih.gov/pubmed/18396259

(49) http://www.ncbi.nlm.nih.gov/pubmed/3788622

(50) http://www.ncbi.nlm.nih.gov/pubmed/2759081

(51) https://www.ncbi.nlm.nih.gov/pubmed/11165553

(52) https://www.ncbi.nlm.nih.gov/pubmed/2759081

(53) https://www.ncbi.nlm.nih.gov/pubmed/3002937

(54) https://www.ncbi.nlm.nih.gov/pubmed/8061252

(55) https://www.ncbi.nlm.nih.gov/pubmed/3218898

(56) http://www.ncbi.nlm.nih.gov/pubmed/9103537

(57) https://www.ncbi.nlm.nih.gov/pubmed/27172277

(58) http://blogs.webmd.com/mental-health/2016/07/can-sitting-in-a-sauna-ease-depression.html

(59) https://www.ncbi.nlm.nih.gov/pubmed/16046381

(60) http://www.ncbi.nlm.nih.gov/pubmed/1607735

(61) http://www.tandfonline.com/doi/abs/10.3109/02656739209021785?journalCode=ihyt20

(62) http://digital.library.okstate.edu/etd/umi-okstate-1543.pdf

(63) https://www.ncbi.nlm.nih.gov/pubmed/24598707/

(64) https://academic.oup.com/ageing/article-abstract/46/2/245/2654230/Sauna-bathing-is-inversely-associated-with

(65) https://www.sciencedaily.com/releases/2016/12/161216114143.htm

(66) http://www.foxnews.com/health/2017/01/20/sweating-in-sauna-might-help-keep-brain-healthy-finnish-study.html

(67) http://www.ctvnews.ca/health/studies-show-saunas-can-protect-against-heart-brain-diseases-1.3232765

(68) https://www.psychologytoday.com/blog/the-athletes-way/201612/frequent-sauna-use-may-reduce-risk-dementia-study-finds

(69) http://fitness.mercola.com/sites/fitness/archive/2016/09/09/sauna-bathing.aspx

(70) http://articles.mercola.com/sites/articles/archive/2014/05/04/detoxification-program.aspx

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How EMFs and WiFi Can Make Your Mental Health Worse

You often hear that modern life is making us sick.

It’s true. A lot of people are suffering from diseases of civilization – including neurodegenerative and psychiatric illnesses – because there is a mismatch between our ancient physiology and the western diet and lifestyle (1). 

Most people are aware of some of the causes – poor dietary choices, nutrient deficiencies, excess stress, emotional trauma, lack of exercise, etc. 

But what if there was something in our modern environment that we couldn’t see that was making us sick?

Well, over the past several months, I’ve been learning more and more about the brain and mental health effects of man-made electromagnetic fields (EMFs). 

They’re actually a huge problem.

An increasing amount of scientific research is showing that they can cause widespread neuropsychiatric effects, including depression (2).

Learning about this inspired me to go live in the woods for 11 days. Yes, I’m serious :-) 

Read on to learn more about EMFs and my experience getting completely away from them. 

Researchers and Doctors Are Sounding the Alarm about the Brain and Mental Health Effects of EMFs

“I have no doubt in my mind that at the present time, the greatest polluting element in the earth’s environment is the proliferation of electromagnetic fields. I consider that to be far greater on a global scale, than warming, and the increase in chemical elements in the environment.” – Dr. Robert Becker, MD, two-time Nobel nominee, and author of The Body Electric: Electromagnetism and the Foundation of Life

Man-made EMFs emitted by cellphones, Wi-Fi internet, and radio are considered radiofrequency (RF) EMFs. 

People can experience a wide range of brain and mental health symptoms from these EMFs, including EEG changes, sleep disturbance/insomnia, depression, headache, tinnitus, brain fog, dizziness, listlessness, irritability, malaise, restlessness/anxiety, fatigue/tiredness, concentration/attention dysfunction, memory and thinking difficulties. 

This has been well documented in European countries. The prevalence of EMF sensitivity in Sweden, Switzerland and Austria have been reported to be 1.5%, 3.5% and 5% respectively (2, 3, 7). 

But I suspect the amount of people who are struggling with the negative effects of EMFs is actually higher because most people are simply not aware of the problem. 

As of March 22, 2017, 225 scientists from 42 countries have signed a letter that urges the United Nations, the World Health Organization, and governments around the world to develop stricter controls on devices that emit EMFs. Altogether, these scientists have published more than 2,000 peer-reviewed papers demonstrating the biological and health effects of radiofrequency EMFs.

As a result of the increasing amount of research demonstrating the risk of EMFs, the World Health Organization has now reclassified radiofrequency EMFs as a “class 2B carcinogen”, which places it in the same carcinogenic class as lead and the pesticide DDT (4).

Some European countries have also taken action in response. Switzerland has replaced the wireless internet in schools with wired internet. In Germany, the public health department is recommending their citizens switch off WiFi when they are not using it. And Italy, France, Austria, Luxembourg, Bulgaria, Poland, Hungary, Israel, Russia and China all have set limits on radiofrequency exposure that are 100 to 10,000 times lower than US standards (5, 6). 

Meanwhile, the United States rushes forward with the wireless revolution and the rollout of 5G. 

What about in Canada? Not much has been done here either, even though more than 50 Canadian doctors and researchers have demanded that Health Canada raise awareness about EMFs, update their EMF guidelines, and provide resources  to assist Canadian physicians in treating people with EMF sensitivity. 

Dr. Riina Bray, medical director of the Environmental Health Clinic at the Women’s College Hospital in Toronto, has even stood in front of Canadian Parliament to bring awareness to this issue. She says:

“Individuals who are sensitive to EMF, or those with electromagnetic hypersensitivity, are canaries in a coal mine and lucky enough to have discovered what it is that is making them feel unwell. Many of them find everyday life and work difficult and uncomfortable. Most often we see them with family members who thought the patient had gone mad, but then realized that what they were saying was actually true, through observations.

The question that continues to alarm me is this. What of those who have not yet become sensitized, or those who are unwell but have not realized it is the EMFs provoking the problem and continue to try to function in an environment where the electrical and magnetic fields are high?

As a physician who has specialized in the area of environmental health for over 20 years, I am mortified at the lack of accountability regarding radio and microwave radiation use in the everyday lives of Canadians both young and old. There are no longitudinal studies except the one going on right now on people who did not ask to be subjects, who gave no research ethics board consent, and on whom data is not being collected. That is not a study at all.”

— Dr. Riina Bray

I highly recommend you read the full transcript here. It is eye opening.

Dr. Jack Kruse, author of author of the book Epi-Paleo Rx, also talks about the risks of man-made EMFs extensively.

And these three books discuss the issue. I just started reading the first one: 

• Zapped: Why Your Cell Phone Shouldn't Be Your Alarm Clock and 1,268 Ways to Outsmart the Hazards of Electronic Pollution by Dr. Ann Louise Gittleman, PhD

• Earthing: The Most Important Health Discovery Ever by Dr. Stephen T. Sinatra, MD

• Disconnect: The Truth About Cell Phone Radiation by Dr. Devra Davis, PhD

Lastly, I highly recommend watching this TV special if you're interested in hearing more experts talk about the effects of man-made EMFs:

My Experience

Two practitioners have confirmed that I’m particularly sensitive to EMFs. 

I live and work in the city, so I bought this EMF meter to figure out the amount of EMFs I was being exposed to in my environment. 

Pathway leading toward's the cottage property.

The result? Lots of radiofrequency EMFs where I spend most of my time, including my downtown apartment. 

However, my family has a cottage property about 1.5 hours away from the city. It’s just a cabin in the woods, in the middle of nowhere, away from civilization. 

So, I recently went there with my meter to measure the levels.

The result? Dead air. Zero radiofrequency EMFs. 

I thought my meter was broken because I’m so used to it displaying a yellow or red warning signal in the city. But at the cottage property, it was green. 

So, for 11 days, I lived at this property. I’ve been very quiet on social media because of this.

I had my phone off, the Wi-Fi was off the entire time, and I connected to the Internet only sparingly using an Ethernet cable. 

I even went to the electrical panel in the basement and cut the power supply on the circuit breaker sometimes, particularly right before I went to bed. 

What did I experience from this experiment?

• Deeper, more restful sleep – I usually never dream or remember any dreams. But I had very vivid dreams and remembered them the next morning while in the woods. This rarely happens. The last time this happened, it was when I was doing neurofeedback. I’ve since learned that neurofeedback is protective against EMFs and helps people cope with EMFs [because EMFs alter electrical activity in the brain (18-23)].

• Complete elimination of coffee

• Reduction in the amount of supplements I had to take – In the city, I usually need to manage some lingering symptoms with supplements and other therapies. But these symptoms faded when I completely removed myself from EMFs.

• More mental energy and endurance

• Increased focus

A deer I saw on my trip away from the city.

Of course, there could be other factors at play and this could have been placebo, but I really don’t think so considering the huge difference in my sleep quality and the amount of dreams I could vividly recall the next morning.

Some people may be skeptical of all this, so let me lay out some of the research showing that EMFs can affect brain function and impact mental health.

Research in Russia shows that much of the impact from EMFs occurs in the brain and nervous system, and 26 studies have associated EMFs with 13 different neuropsychiatric effects (2). 

Below are 15 specific ways EMFs can affect your brain and mental health. 

1. EMFs Damage 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.

This research paper explains that there is an association between EMFs and the deterioration of myelin.

The researchers say there is "an association between RF-EMF exposure and either myelin deterioration or a direct impact on neuronal conduction, which may account for many electro-hypersensitivity symptoms” (9). 

I previously provided 25 proven ways to promote the regeneration of myelin.

2. EMFs Reduce Cognitive Function

While I was away from the city, my cognitive function improved. I found that it was easier to read quickly. 

In 2009, researchers looked at whether EMFs emitted by cellphones would affect cognitive function.

They found that the participants that were exposed to cellphone radiation demonstrated slower response times during a working memory task (8). 

3. EMFs Contribute to Bipolar Disorder

I couldn’t find any scientific research demonstrating that EMFs cause or worsen bipolar disorder.

However, I did find an amazing case study from someone named Carmen in Virginia Beach.

She explains that limiting her exposure to EMFs significantly improved her symptoms of bipolar disorder:

“I was diagnosed with bipolar disorder in 2003. 

I have always taken my medications and still even with great doctors and family support, I was not able to avoid the mental hospital in 2010. 

In 2014, I started to have some odd health issues that resembled symptoms of a stroke. 

It took many months but I was able to identify the root of my symptoms: fluorescent lights, cell towers, WIFI, my cell phone and other things too. 

Nobody listened because I have a pre-existing mental condition and attributed some of my symptoms to panic attacks and OCD.

I had to stop working in due to the severity of my symptoms and I had to do a lot of changes in my house, changed WIFI for a hardwire connection straight to the router from computer, changed our home cordless phone for old fashion corded one and all my family stopped using cell phones in the house. I also had to change light bulbs and some other things. 

I realized my cell phone on my night table had been keeping me up at night because all of a sudden, I had no trouble sleeping anymore.

Now I can focus on things, I am no longer confused or forgetful, and I am not hyperactive.

Most important of all, I have not had any periods of mania, depression or hypomania since I reduced my exposures to electromagnetic fields.”

You can read her entire story here. 

It's important to note that she mentions that she also experienced symptoms from fluorescent lights and had to change the light bulbs in her home. 

This is likely because of the negative health effects of blue LED lighting, which I previously wrote about here. 

4. EMFs Alter Brain Proteins

Research shows that long-term exposure to EMFs significantly alters the expression of 143 proteins in the brain. 

What does this mean to us?

Researchers explain that these changes may affect brain plasticity, increase oxidative stress in the nervous system, and may explain conditions such as headaches, sleep disturbance, fatigue, memory deficits, and brain tumors (13). 

5. EMFs Increase Anxiety

Research clearly shows that radiation from wireless technology affects the autonomic nervous system and increases anxiety and stress.

In particular, it can lead to neurotic disturbances by upregulating the sympathetic nervous and downregulating the parasympathetic nervous system (15, 17). 

In other words, it can directly increase your “fight-or-flight” response, making you chronically stressed and anxious. 

And researchers are making it clear that it’s not just “in the person’s head”. One report explains that the response to “electrosmog is physiological and not psychosomatic”. In other words, it’s really affecting the person's body. 

Unfortunately, “those who experience prolonged and severe EMF hypersensitivity may end up developing psychological problems”, stress-related behaviours and anxiety disorders due to their inability to work, and the social stigma that their symptoms are imagined rather than real (15, 16). 

6. EMFs Affect Neurotransmitters

EMFs also affect neurotransmitters, the chemicals that communicate information throughout your brain.

One study found that radiation from cellphones significantly disrupts levels of serotonin, dopamine and norepinephrine in the brain. 

The researchers concluded that this may be why people report that they experience stress, memory problems and learning difficulties from EMF exposure (14). 

7. EMFs Affect Thyroid Function

Your thyroid is a small butterfly-shaped gland located in your neck below your Adam’s apple.

As I discussed before, your thyroid gland plays a key role in the optimal health and functioning of your brain. It can impact your cognition, concentration, mood, memory and emotions.

Researchers have found that EMF exposure can affect the structure and functioning of the thyroid gland (10). 

One study found that heavy cellphone users have higher than normal TSH levels, and lower than normal T4 levels. These abnormal levels are linked to thyroid dysfunction and hypothyroidism (low thyroid) (11). 

Here are some of the brain and mental health symptoms of low thyroid that I’ve experienced:

• Chronic fatigue

• Brain fog

• Low mood

• Forgetfulness

• Weakness

• Sluggishness

Not surprisingly, these are also common symptoms of EMF hypersensitivity.

Check out this post for ways to support your thyroid.

My favourite way is by applying this red and infrared light to my thyroid. 

8. EMFs Increase Risk of Attention Deficit Hyperactivity Disorder (ADHD)

Attention deficit hyperactivity disorder (ADHD) is characterized by inattention and hyperactivity.

Yale researchers have determined that cellphone use during pregnancy affects the brain development of offspring, and this can lead to symptoms of ADHD in the children once they are born (12). 

“This is the first experimental evidence that fetal exposure to radiofrequency radiation from cellular telephones does in fact affect adult behaviour. The rise in behavioral disorders in human children may be in part due to fetal cellular telephone irradiation exposure.”

— Dr. Hugh Taylor, MD

9. EMFs May Worsen Symptoms of Autism

A report published in the journal Pathophysiology points out that autism involves many biological disturbances that are very similar to the physiological impacts of EMFs and radiofrequency radiation.

The researchers even say that reducing EMF exposure might reduce symptoms of autism.

“With dramatic increases in reported autism that are coincident in time with the deployment of wireless technologies, we need an aggressive investigation of potential Autism/EMF/RFR links. The evidence is sufficient to warrant new public exposure standards benchmarked to low-intensity (non-thermal) exposure levels now known to be biologically disruptive, and strong, interim precautionary practices are advocated.”

10. EMFs Reduce Melatonin and Disrupt Sleep

Melatonin is a hormone released by your pineal gland, a small gland in your brain. It helps control your sleep and wake cycles (circadian rhythm), and adequate levels of melatonin are necessary to fall asleep quickly and sleep deeply throughout the night.

Melatonin acts as a very potent antioxidant in your brain and can protect against a number of neurodegenerative and mental health conditions (26). 

Reduced levels of melatonin are associated with depression and suicide, seasonally affective disorder (SAD), schizophrenia, Alzheimer’s disease and Parkinson’s disease (24). 

Unfortunately, 17 independent studies have found that EMFs disrupt the body’s circadian rhythm and natural production of melatonin, leading to sleep difficulties and many adverse health effects (25, 27-31). 

Researchers say that the evidence is “substantial and robust” and “there is a sound scientific basis for concluding that” acute and chronic EMF exposure lowers melatonin production, leading to very serious health effects, including depression (25, 32). 

That’s why you should turn off all Wi-Fi before bed. I live in a downtown apartment with lots of radiation coming from all the apartments around me, which likely explains why I slept so much better in the woods.

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

But I work with my clients so that they can naturally produce more melatonin 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.

11. EMFs Increase Brain Tumors

The National Toxicology Program conducted a large, complex, two-year study on the potential health hazards of cellphone use. They found that RF and EMF exposure increases brain tumors in rats, mice, and humans (50-51). 

Sweden researchers have also published a meta-analysis showing a significant association between long-term cellphone use and both malignant and benign brain tumors (52). 

12. EMFs Disrupt the Blood-Brain Barrier

The blood-brain barrier is a protective shield that surrounds your brain. It acts as a gatekeeper and filter, allowing beneficial nutrients to cross over into your brain, and keeping unwanted molecules out of your brain.

In his book Why Isn’t My Brain Working, Dr. Datis Kharrazian explains that the blood-brain barrier can break down and become “leaky”. This allows harmful substances to enter your brain, contributing to brain inflammation, which has been shown to cause cognitive problems and mental illness.

A number of factors contribute to “leaky brain”, including electromagnetic fields. 

Radiofrequency EMFs emitted from cellphones have been shown to increase the permeability of the brain-blood barrier in several studies (33-34). 

And this increased permeability may lead to the accumulation of brain tissue damage and cognitive impairment (33, 35). 

I previously provided ways to support and repair the blood-brain barrier in this post. 

13. EMFs Increase Risk of Depression and Suicide

About 10 studies have reported an association between exposure to EMFs and depression (36, 37). 

In a few of those studies, researchers found a specific correlation between living near a cellphone base station and severity of depressive symptoms (38-40). 

In another study, researchers looked at personnel at the U.S. embassy in Moscow who were exposed to EMFs, and they found that there was a statistically significant increase in depression (41). 

People working around radiofrequency EMFs are also more likely to suffer from depression and commit suicide (42-45). 

A good way to combat this is by supplementing with rhodiola. I previously wrote about how it’s a good antidepressant, but it’s been shown to be radioprotective as well (60-62). 

14. EMFs Increase Free Radicals and Oxidative Stress  

Free radicals are unstable molecules that damage cells and contribute to brain damage, aging and mental disease (46-47). 

Oxidative stress is when there is an altered balance between free radicals and their elimination by antioxidants.

After an extensive literature review, researchers have concluded that EMF exposure increases levels of free radicals and oxidative stress in the body, leading to acute and chronic health effects (49). 

In another study, researchers found that EMFs are an “oxidative stressor and DNA damage inducer” (48). 

Long-term EMF exposure has also been shown to lead to a chronically increased level of free radicals, reducing the effects of melatonin in the brain (49).

15. EMFs Linked to Dementia

Dementia is 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.

Unfortunately, there are more than 70 studies linking EMFs to dementia, and this number is likely to rise as time goes on, along with the number of diagnoses (53). 

The research also includes several epidemiological studies and meta-analyses that link exposure to EMFs and Alzheimer’s onset (55). 

Researchers have found that overnight exposure to EMFs significantly increases the secretion of amyloid-beta, a peptide that is involved in the development of Alzheimer's disease (54). 

EMF exposure also negatively affects the “entorhinal cortex”, the area of the brain that is first affected by Alzheimer's disease (56-57). 

Lastly, animal studies show that EMFs decrease learning and memory and cause cognitive deficits (58-59). 

I previously wrote a post with some ways to reverse cognitive decline and dementia. You can check that out here. 

Conclusion

“If we continue to develop our technology without wisdom or prudence, our servant may prove to be our executioner.”

— Omar N. Bradley

What EMFs would look like if you could see them.

My vacation in the woods is now over, and I’m currently back in the city. 

I’m certain I’m sensitive to EMFs now, and it’s definitely impacting the quality of my life.

I really hope I don’t scare people with this post. But I do think it’s something that should be on your radar. 

At this point, I still don’t have too many recommendations to combat EMFs, other than the ones I already mentioned in my previous post about myelin (see step #25 in that post). 

But I plan on researching more and putting together a complete protocol that I’ve personally tested myself, so that you can also protect and shield yourself from EMFs!

So, stay tuned for that in an upcoming article. 

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

References:

(1) https://www.dovepress.com/the-western-diet-and-lifestyle-and-diseases-of-civilization-peer-reviewed-article-RRCC

(2) http://www.sciencedirect.com/science/article/pii/S0891061815000599

(3) http://www.sciencedirect.com/science/article/pii/S0928468012000442

(4) http://www.magdahavas.com/whos-new-classification-of-rfr-what-does-this-mean-for-canada/

(5) http://www.magdahavas.com/free-internet-access-in-swiss-schools-no-wifi/

(6) http://www.parentsforsafetechnology.org/worldwide-countries-taking-action.html

(7) https://openparliament.ca/committees/health/41-2/58/dr-riina-bray-1/only/

(8) https://www.ncbi.nlm.nih.gov/pubmed/19194860

(9) https://www.ncbi.nlm.nih.gov/m/pubmed/25205214/

(10) http://jeb.biologists.org/content/209/17/3322.long

(11) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3243874/

(12) https://www.sciencedaily.com/releases/2012/03/120315110138.htm

(13) http://www.tandfonline.com/doi/abs/10.3109/15368378.2011.631068

(14) https://www.ncbi.nlm.nih.gov/pubmed/23852905

(15) https://www.ncbi.nlm.nih.gov/pubmed/24192494

(16) http://www.ncbi.nlm.nih.gov/pubmed/25359903

(17) https://www.ncbi.nlm.nih.gov/m/pubmed/9501332/

(18) https://www.rfsafe.com/study-shows-30-mins-exposure-4g-lte-cell-phone-radiation-alters-brain-activity/

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2 Affordable Biofeedback Devices That Will Help You Focus and Relax At Home

Technology is often blamed for causing us stress and inattention.

But what if technology could solve these problems?

There is an increasing amount of accessible biofeedback devices and machines available today that can actually help you reduce anxiety and increase your concentration. Yet a lot of people don't know about them. 

Biofeedback is the process of gaining greater awareness of how your body is functioning. By doing this, you learn how to change and manipulate your body and brain at will.  

I’ve already discussed how neurofeedback dramatically altered my brain function for the better.  

But neurofeedback is just one form of biofeedback, and there are lots of different types of biofeedback equipment available today. 

This article explores my two favourite biofeedback devices that I’ve used and continue to use at home on a daily basis to maintain optimal brain and mental health. 

1. The Muse Headband

Neurofeedback has been one of the best investments of my entire life. But when I first wrote about it, I got a lot of messages and comments from people expressing their disappointment that neurofeedback isn’t available in their area. Or that it's simply too expensive.

I understand that. You have bills to pay and children to support. If it's between putting food on your plate or doing some strange brain training, it makes sense that you'll choose the former and forget the latter. 

But that doesn't mean you can't experience some of the benefits of clinical neurofeedback through other technologies.

In my experience, the Muse headband is a decent substitution that can help you increase your mental resilience. 

Muse is a brain-sensing headband that accurately monitors and measures your brainwaves, similar to clinical neurofeedback, but in the comfort of your own home.

As I discussed in my article about neurofeedback, your brain is constantly generating electrical signals. These signals can be detected from outside your head, via electroencephalography (EEG) sensors. Doctors and scientists have used this technology for more than 100 years to study the brain.

The Muse headset has seven EEG sensors that pick up the electrical activity of your brain while you meditate. 

How The Muse Works and How It Can Help You

The Muse headset rests across your forehead and tucks behind your ears.

During each meditation session, the Muse headband sends your brainwave data to your mobile phone via Bluetooth.

The Muse app then quickly analyzes this data, and determines whether your mind is relaxed or active. It then provides you with instant feedback through your mobile phone.

The feedback comes in the form of auditory weather sounds. When you’re calm and focused, you’ll hear sounds of peaceful weather through your phone, such as gentle waves and chirping birds. But when your mind is wandering, the weather will become more turbulent and you’ll hear loud wind and crashing waves, reminding you to relax and refocus.

After each session, the app will display the percentage of time you spent in a calm, neutral or active state of mind.

In other words, the Muse is a mental health wearable that lets you hear what’s going on inside your mind so that you can learn to naturally guide yourself to a calmer, focused state. 

To do this, you typically need multiple sensors attached to your head and thousands of dollars of professional neurofeedback equipment. That’s why many physicians, researchers and educators are extremely interested in the Muse.

Over 100 universities and institutes including Harvard are running clinical trials with the device. The Denver Public School system has already implemented a pilot program using the Muse in classrooms to help children with ADHD and other learning difficulties. And the Department of Veterans Affairs plans to test the product’s efficacy in managing the symptoms of PTSD. 

If you’re interested in trying it, you can get it through Amazon or the Muse website. 

If you truly struggle with anxiety and lack of concentration, I think it’s money well-spent. It costs about the same as several therapy sessions, but the Muse is much more helpful because, unlike psychologists and psychiatrists, it provides instant feedback on the functioning of your brain and doesn't push medication on you. Plus, you only need one headband for your household because more than one person is able to use the same headset.

My Experience with the Muse and How It’s Similar to Clinical Neurofeedback

I bought the Muse headband late last year after it was recommended to me by my neurofeedback practitioner.

Based on further research, it appears to be the most effective and affordable EEG device on the market. It's very accurate, easy to use and immediately picks up when your mind wanders. I use it for 10-20 minutes, five to seven days each week. 

Because of my intensive clinical neurofeedback training, I get very high scores on Muse. I usually get at least 95% calm during each session. During the above session, I got 99% calm.

The Muse headband may not be as tailored and profound as working with a neurofeedback practitioner, but it’s very similar. And with consistent practice and patience, you can reach similar levels of calm and experience many of the same cognitive benefits that you would with neurofeedback (without having to pay thousands of dollars for it). In fact, it’s signal quality has been shown to be almost as accurate as expensive clinical-grade EEG neurofeedback equipment (1, 2). 

As you train with the Muse on a regular basis, you'll get better at managing your brain waves and become more centered and focused over time. Because of neurofeedback and the Muse, I have a consistent sense of being in the present moment, rather than being lost in thoughts about the past or future.

I still very much recommend clinical neurofeedback training over the Muse, as it’s the fastest way to make mental progress. But if you can’t access or afford neurofeedback, the Muse is a decent substitute that packs traditional EEG technology into a small and cheaper device. 

My neurofeedback practitioner actually suggests that some people may only need consistent practice with the Muse. Depending on the patient and the results of their "brain mapping," she'll sometimes recommend the Muse instead of neurofeedback training at her clinic. 

However, this definitely isn’t the case for everyone. The Muse wouldn’t have been enough for me. I personally needed clinical neurofeedback training, and others likely do too. But the Muse is definitely a good place to start. You can get it here or here.

If you decide to get the Muse Headband, you should also consider downloading the third-party EEG monitoring app called the “Muse Monitor” app. It's a third-party EEG monitoring app that displays all of your brainwaves (alpha, beta, theta, etc.) and their patterns on your phone in real time. 

This app has allows me to test and experiment with different nootropic supplements and monitor how they affect my brain waves, something I was unable to do in the clinic with my neurofeedback practitioner. I plan on writing more about those experiments later. 

See what's really going on inside your head in real time! Muse Monitor is exclusively for use with "Muse: The Brain-Sensing Headband" from Interaxon (available at http://www.choosemuse.com) Get real time EEG brainwave data beautifully graphed, right on your phone or tablet. Split data by channel, into left brain/right brain, Front/Back, or even individual sensors.

2. The EmWave2

When you experience stressful emotions such as tension, anxiety, irritation, or anger, your heart rhythm becomes irregular and incoherent, negatively affecting your health and brain function. When you experience positive emotions such as appreciation, care, joy and love, your heart rhythm is more ordered and coherent.

The EmWave2 trains you to change your heart rhythm pattern and reach a state of coherence. When you are in a coherent state, there is harmony between your heart, brain and nervous system. Your psychological and physiological bodily functions are balanced, and your parasympathetic “rest-and-digest” nervous system becomes dominant.

Overall, high coherence is like “being in the zone” – a simultaneous state of calm relaxation and energized alertness. And the EmWave2 helps you get there. 

How EmWave2 Works

The EmWave2 is a small handheld device about the size of an iPod. It collects your pulse through a pulse sensor, measures your heart rhythm, guides you to breathe in and out every five seconds, and determines if your nervous system is in a “coherent” or “incoherent” state. 

If you’re completely stressed, the EmWave2 will give you feedback in the form of a red light, letting you know that you’re in an incoherent state. The device will then provide guidance you so that you can consciously increase your coherence. Once your heart rate and breathing are synchronized, the EmWave2 will give you positive feedback in the form of a green light, letting you know that you’ve reached a coherent state. As you get used to the device, it becomes a challenge to see how high you can score on the coherence scale. Higher coherence scores indicate that you are in a more relaxed state of mind.

The EmWave2 is being used by over 10,000 different health care professionals in the U.S., including 65 veteran administration hospitals and clinics for the treatment of PTSD.

Dr. Lawrence Rosen, an Integrative Pediatrician at the Whole Child Center, says he uses the EmWave2 with his patients that struggle with anxiety:

“I teach my anxious and stressed patients really simple little breathing techniques, and we work on synchronizing their breathing with their heartbeat. Not only do they feel more relaxed, but the body’s physiology changes. We can measure hormone levels that show that the body is in a less stressed state. I’ve used it on people as young as 3 years old and up to 103.”

— Dr. Lawrence Rosen, MD

My Experience with the EmWave2 and How It Could Help You

I’ve been using the EmWave2 for over a year now and it works. Increasing my coherence has had a number of mental and emotional and benefits. When I have a high degree of coherence, I am able to focus while remaining physically and emotionally calm.

I use the EmWave2 twice every day for just five to ten minutes. After using it, it feels like there has been a positive internal shift within my body. It’s hard to explain exactly. But when I stop using it, I notice I feel less content and fall into negative attitudes and mindsets much more easily.

If you're interested in trying the EmWave2, you can get it through the HeartMath website.

Here are some of the main benefits you may notice from using it:

• Less stress and anxiety – The EmWave2 will help turn down your “fight or flight” response. If you struggle with generalized anxiety or chronic stress like I used to, I highly recommend this device (and supplementary zinc and magnesium). It won’t stop stress and anxiety completely, but it will definitely reduce the amount you experience, increase your resilience to it and help you cope with it when it does hit you. I use it when I find myself in an anxious state of mind. It shifts my mindset into a calmer state.

• Improved mood – When you have low heart coherence, you’re more likely to be stuck in a stressed and depressed state of mind. In my experience, the EmWave2 can help you snap out of it and regain an emotionally-balanced mood and optimistic outlook.

• Improved cognitive performance – Anxiety and depression can cause poor cognition. I noticed this for many years. Whenever I wasn’t feeling mentally well, my performance suffered and it was hard for me to think straight and be productive. That’s because stress shuts down the prefrontal cortex. The EmWave2 can increase the efficiency and functioning of your nervous system, which reduces stress and helps reactivate your brain’s higher-order functions. My focus has improved since I started using it.

Without some sort of biofeedback, it’s hard to know when you’re coherent or incoherent. The EmWave2 will tell you when you’re in an incoherent state, and then guide you so that you can consciously get yourself out of it.  

At first, you may get really low coherence scores and find it incredibly frustrating. I went through the same thing. But you need to give it some time. These devices are long-term healing strategies, not quick-fixes. Getting the most out of the device will require a commitment to use it on a regular basis because the benefits appear over time. And if it doesn't end up helping you, you can return it for a refund.

Conclusion

As I’ve said before, cognitive problems and mental illness are multi-faceted. There are many underlying problems and multiple fixes. But regulating your nervous system and brainwaves is a big part of it, and these devices (along with neurofeedback) have allowed me to make huge strides:

• Muse Headband – through Amazon or the Muse website

• EmWave2 – through the HeartMath website

Unfortunately, your health insurance won’t cover them. But that doesn’t mean you can’t take control of your own brain and mental health starting today.

Please let me know what you think in the comments, and share with anyone you think might benefit because a lot of people don’t know about these types of biofeedback technologies.

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Live Optimally,

Jordan Fallis

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