The 24 Best Natural Ways to Increase GABA Levels in the Brain

I suffered from severe and chronic anxiety and poor sleep for a large chunk of my life.

So I've always been interested in learning how to increase GABA levels and activate GABA receptors in the brain.

What is GABA? 

GABA is a neurotransmitter, which is a signaling compound in your nervous system.

It inhibits you, makes you more relaxed, stops you from worrying and overthinking, and reduces anxiety and stress.

GABA stands for Gamma-Aminobutyric Acid.

And it’s the main inhibitory neurotransmitter that you’ll definitely want to increase if you’re striving for optimal brain function and mental health.

Research shows that a reduction in the synthesis and release of GABA can lead to brain dysfunction and poor mental health.

So if you suspect you have low GABA levels, you’ll want to pay close attention to this article. 

In it, I explore the 24 best natural ways to increase GABA levels in the brain.

I’ll start by sharing my top 10 favorites. They have personally worked well for me in the past.

Then I’ll give you 14 other decent options as well.

Read on to learn more.

What Is GABA and What Does It Do in the Brain?

In the past, I’ve written articles about how to increase dopamine levels, enhance acetylcholine, and boost oxytocin levels in the brain. 

And, like GABA, these compounds are neurotransmitters (at least in part). 

But GABA has other functions.

It’s also an amino acid, which is a building block of protein.

But for today’s article, these other functions aren’t that important.

As a neurotransmitter, the main goal of GABA is inhibition.

GABA opposes “glutamate” in the nervous system, and glutamate promotes activation.

So you can imagine GABA as the break of a car, and glutamate is the gas pedal (1-6).

A common way many people influence their GABA system and quickly increase GABA levels in their brain is by drinking alcohol (7-11).

Although the real physiological effects are more complex, part of the reason most people feel very relaxed drinking alcohol is because it raises GABA levels and activates GABA receptors in the brain.

The same is true for benzodiazepines or “benzos”, which are a category of anti-anxiety and anti-insomnia drugs (12-16).

Obviously, there are problems with both of these approaches.

Sure, you can rely on alcohol and benzos to feel calm and relaxed fast.

But it’s not a particularly productive long-term strategy, as both interventions can be extremely addictive and come with side effects (17-25).

I personally struggled with alcohol and benzo addiction myself. It’s not a fun path to go down.

What’s more, GABA plays a major role in the withdrawal of alcohol and benzos.

So, either way you look at it, you’ll need a natural solution to increase GABA in your brain if you want to avoid alcohol and benzos or if you want to come off of them and minimize severe withdrawal symptoms.

By naturally increasing GABA levels in the brain, you can experience the following benefits:

• Lowers stress and anxiety - Stress lowers GABA levels in some parts of your brain. But the opposite is also true. When you increase GABA levels, stress levels go down. Even during an acute stressful period or anxiety episode, increasing GABA will decrease your stress levels (26-30).

• Normalises blood pressure and inhibits hypertension - Hypertension, or “high blood pressure”, is very much related to how well your brain functions, especially as you get older. Hypertension and depression are also interrelated in many studies, so it’s important to point out that GABA normalizes blood pressure (31-44).

• Decreases your depression risk (45-49). 

• Lowers stress hormone levels and improves hormone function, although this relationship needs a lot more research. At least in cases of burnout, post-traumatic stress disorder (PTSD), and low testosterone, GABA might play a role (50-53). 

• Increase in sleep quality - Many different compounds, such as GABA, theanine, and valerian extract, affect GABA levels in the brain. These compounds then enhance sleep quality. You’ll get more deep sleep, spend more time dreaming, and fall asleep quicker. Many prescription drugs that affect GABA are used for sleep purposes as well, but are frequently unsustainable over the long run (54-60).

• Enhance cognitive performance - Learning, memory, emotions, and cognitive processing are all affected by GABA. Furthermore, brain development and neurodegenerative diseases are also influenced by the GABA system. In the last decade or so, the focus on GABA research has actually shifted from relaxation alone, and now significantly focuses on cognition as well (61-68). 

• Decreases psychiatric illness risk - Although the evidence isn’t too strong, schizophrenia and conditions on the autism spectrum might be related to GABA abnormalities in the brain as well (69-72). 

My Top 10 Favourite Proven Ways to Naturally Increase GABA Levels in the Brain

1. Meditation

Quite a lot of research has looked into the relationship between meditation and GABA levels in the brain.

It turns out that meditation activates the “prefrontal cortex” in the brain. And when the prefrontal cortex is activated, another brain area called the thalamus increases GABA production (73-76).

By meditating over time, you will build a thicker prefrontal cortex.

The prefrontal cortex steers many higher brain functions, such as planning, inhibition control, and abstract thinking. But, by building this area, you will also improve your brain’s ability to produce GABA (77-80). 

But it doesn’t take long to start seeing benefits from meditation.

Researchers have found that a single meditation session leads to measurable improvements in the brain.

This effect happens with many different types of meditation, including mindfulness-styled meditations and “Transcendental Meditation” (75).

Meditation is one of my favourite daily activities and treatments to maintain my mental health.

I recommend the Muse headband to meditate. It gives you real-time feedback while you meditate. It makes meditation a lot more fun and tolerable.

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

2. Magnesium

Magnesium is the “anti-stress mineral” (86). 

Magnesium reduces stress through many different mechanisms, such as making you more relaxed, improving the amount of deep sleep you get, and increasing GABA.

Research shows that magnesium increases the activity of GABA receptors in some parts of the brain (86).

Magnesium’s abilify to increase GABA activity is one of the main reasons why magnesium improves sleep, and increases the amount of deep sleep you get (90).

Animal studies also show that magnesium has anti-anxiety effects through the GABA system.

In one study, researchers found that if you take magnesium with a medication that interferes with GABA, there is a significant reduction in the anti-anxiety effects of magnesium (87-88).

It’s also important to point out that magnesium also decreases the activity of the glutamate system (89, 91).

Overactivity of the glutamate system can stimulate panic, anxiety, and fear.

More research is needed to clarify the interaction between GABA, magnesium, and glutamate. Current research is very promising though.

There are a number of things you can do to make sure you’re getting enough magnesium.

First, make sure you’re eating magnesium-rich foods on a regular basis, including:

• Spinach

• Chard

• Pumpkin seeds

• Almonds

• Avocado

• Dark chocolate

• Bananas

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

You can also increase your body’s intake of magnesium by taking Epsom salt baths.

Supplementation is also a good idea for most people.

Magnesium is included in this supplement.

3. Zinc

Researchers have studied the relationship between zinc and the brain in great detail.

They have found that zinc is an essential mineral for mental health, especially if you have chronic anxiety.

Zinc plays a major role in both the glutamate and GABA systems. And having sufficient zinc levels in your brain is necessary for optimal GABA levels (100; 105-107).

Here are some good sources of zinc:

• Oysters

• Grass-fed beef

• Pumpkin seeds

• Cashews

• Mushrooms

• Spinach

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

A severe zinc deficiency is somewhat rare in developed nations, but it’s very prevalent in developing nations (102-104).

Optimal levels are another story, though.

Many people today don’t have optimal levels of zinc, and most people aren’t getting the optimal amount of zinc for their brain function and mental health.

For that reason, I developed the Optimal Zinc supplement, which improves mood and decreases anxiety in many people. Its impact on GABA levels is one of the main reasons for these improvements.

Why should you worry about insufficient zinc intake?

Well, animal studies show that if your zinc intake is too low or insufficient for long enough, it eventually affects the zinc levels in the brain. The excitatory glutamate system can then become more predominant in some brain regions (108).

Zinc also counteracts excessive copper levels. Preliminary evidence shows that excessive copper levels can impede and reduce GABA in the brain (109-111).

Check out my previous post all about zinc and anxiety if you want to learn more about how zinc impacts anxiety levels and can contribute to stress.

Zinc can also stimulate your vagus nerve, which reduces anxiety.

4. Theanine

Theanine is one of the reasons why tea gives you a very relaxed and less stimulating experience than coffee.

Theanine is one of my favourite compounds because it stimulates many different brain signaling compounds (neurotransmitters). These neurotransmitters include dopamine, serotonin, and GABA (112).

Learning and memory also improve when you consume theanine. Theanine inhibits the “jittery” effects of caffeine, giving you a calm focus. The same is true for countering the side effects of cannabis (113-114).

Theanine also protects the brain cells associated with the GABA system. That’s part of the reason why you can use theanine as a cognitive enhancer. Theanine is sometimes used in brain conditions such as ADHD, for that reason (114).

If you’re interested in supplementing with theanine, this anti-anxiety supplement contains it. 

5. Taurine

Taurine is an amino acid, a building block for proteins (118). 

Taurine is mainly found in animal products such as meats and dairy (119-120).

By increasing your taurine intake, you will also increase both taurine levels and GABA levels in the brain (123).

Many people don’t know that taurine is also famous for its effect on the GABA system in the nervous system (121). 

Taurine has widespread effects on brain function. It affects nerve conductivity, promotes the regeneration of the nervous system, acts as an antioxidant, and more (122).

In fact, taurine is now being proposed as a pharmacological compound for pathologies that affect GABA receptors in the brain (122). Alcoholism, depression, and epilepsy come to mind here.

If you’re following a vegetarian diet, and especially if you’re following a vegan diet, I highly recommend supplementing with taurine. Taurine is inexpensive and frequently has positive effects on people’s brain health (124).

A final reason why taurine is important is that it affects your health in general in a significant way (125). How well your body handles blood sugar, heart disease risk, inflammation, and mitochondrial function are all affected by taurine. These domains, in turn, influence your brain health.

Taurine is included in the Optimal Calm supplement.

6. Exercise

Not surprisingly, exercise is another natural way to increase GABA levels in your brain.

A huge number of studies have been carried out on exercise and GABA function in the brain (133-139). 

These studies are very difficult to perform on humans in an ethical way because you cannot open a human’s brain up after an experiment.

But animal studies show that exercise disinhibits GABA, resulting in neuroprotective effects. One bout of exercise is already sufficient for rats to receive these positive effects (134).

Research also shows that learning and memory are improved by exercise’s effect on GABA (139).

One of the only human studies investigating the effects of exercise on GABA showed a 20% increase in an area of the brain called the “sensorimotor cortex” (136).

The sensorimotor cortex is one of the main sensory and motor areas of the brain. An improved sensorimotor cortex aids complex thought, movement, and overall brain function (140).

Even though single sessions of exercise support GABA and increase GABA levels in the brain, the gains are also cumulative over time (137). 

So it’s important to exercise consistently over a longer period of time. You are more likely to increase and maintain optimal GABA levels that way.

Exercise can be a big chore for a lot of people, so I recommend finding some sort of sport or aerobic activity that you enjoy. That way you won’t get sick of it and you’ll exercise regularly.

Besides boosting GABA levels, exercise can also stimulate the vagus nerve, promote neurogenesis, and increase blood flow to the brain.

Many experts recommend exercise as their number one piece of advice for optimal brain health.

With more research over time, researchers speculate that they’ll better understand the impact of exercise on GABA levels and they will be able to:

“add to a growing understanding of the distinctive brain state associated with physical activity. A more complete understanding of this brain state may reveal important insights into mechanisms underlying the beneficial effects of physical exercise in neuropsychiatric disorders, neurorehabilitation, aging, and cognition.” (138).

7. Epigallocatechin Gallate / Green Tea

Epigallocatechin-3-Gallate (EGCG) is the main polyphenol found in green tea.

It’s been shown to have anti-inflammatory and neuroprotective effects (152).

EGCG also has a mechanism of action similar to benzodiazepine drugs. The compound works well to lower stress and anxiety, mainly by affecting GABA levels in the brain (153-156).

I personally drink organic green tea regularly, usually in place of coffee on days when I’m relaxing. 

However, it’s important to keep in mind that the body isn't very good at absorbing EGCG from green tea and distributing it to the brain and other tissues.

That's why researchers often use large dosages of concentrated EGCG in their studies instead of green tea.

But unfortunately, large doses of concentrated EGCG have been shown to cause liver toxicity.

So you could supplement with large dosages of concentrated EGCG and see some benefits.

But you'd be damaging your liver at the same time.

Not good.

So what should you do? How do you absorb EGCG and get the amazing benefits of it without damaging your liver? 

You take it with Vitamin C. 

Research shows that you can enhance the absorption and availability of EGCG by taking it with Vitamin C. 

That's why the Optimal Antiox supplement includes a small and safe amount of EGCG, plus 500 mg of Vitamin C. 

This significantly enhances the absorption of EGCG, and ensures you get all the brain and mental health benefits of EGCG (without the harm).

8. Probiotics

Probiotics are an extremely complex topic so I won’t go into too much detail here. 

But research suggests that certain probiotics can increase GABA and have a huge effect on the GABA system in your body, depending on the probiotic and strain (188-191).

I’ve formulated a probiotic blend myself, Optimal Biotics, with the goal of increasing GABA levels and lowering stress and anxiety.

If you struggle with anxiety, here are 9 probiotic strains that can help.

And make sure you read my other article on promoting healthy gut bacteria for brain health as well. 

9. Vitamin B6

Vitamin B6 is a key nutrient that supports your entire nervous system.

Vitamin B6 is responsible for how well GABA functions in your body (196-199).

As a result, having a deficiency in Vitamin B6 can definitely increase your anxiety.

In fact, Vitamin B6 levels have been shown to be significantly lower in individuals who have anxiety and panic attacks.

And unfortunately, quite a few people are Vitamin B6 deficient nowadays.

The number is as high as 12% in higher socioeconomic settings. In poorer environments, 30% of people or more might have Vitamin B6 insufficiency or deficiency (192-194).

Animal foods and some fruits and vegetables are great sources of Vitamin B6 (195).

Some of the best food sources of Vitamin B6 include potatoes, bananas and chicken.

But if you want to see quick improvements, you may want to try supplementing with Vitamin B6.

When I took antidepressants and benzodiazepines for my chronic anxiety, I took a Vitamin B6 supplement.

This is because psychiatric medication can actually further deplete Vitamin B6, increasing anxiety in the long run.

So if you take medication to manage your anxiety, or simply have anxiety and want to manage it better, I highly recommend supplementing with Vitamin B6.

That’s why I included it in the Optimal Calm supplement.

10. Sunlight

Exposing yourself to sunshine is one of the best natural ways to increase GABA levels in your brain.

When sunlight enters your eyes, it tells your body that it’s daytime. And at night, the absence of sunlight tells your body that you need to sleep, and your body increases the release of melatonin.

As you may be aware, this is called your “circadian rhythm”, and it’s heavily intertwined with GABA in your brain. Different types of light, such as visible light (colours of the rainbow), infrared (heat), and ultraviolet (which can give you sunburns) have different effects on the GABA levels in your brain (141-145).

Unfortunately, right now, many of the studies investigating the effects of light on GABA in the brain are animal studies. These animal studies, however, are extremely promising because ultraviolet light shows such a huge effect.

In studies blocking the effect of GABA activity in the brain, the circadian rhythm no longer responds adequately to light (146).

I personally get sunlight every single day to support my GABA and dopamine levels. My recommendation is to get some sunlight exposure in the early morning and in the afternoon. During the afternoon, make sure you get out of the sun before you get a sunburn.

Other Effective Ways to Naturally Increase GABA Levels in the Brain

11. Alpha GPC

Alpha GPC is a source of choline that’s found in both foods and in your body (218-219).

A wide array of animal and plant foods contain tiny amounts of Alpha GPC. The compound is also sold as a supplement.

The GABA system is also affected by Alpha GPC intake. This effect is only confirmed in animal studies so far though (220).

Alpha GPC is also a powerful cognitive enhancer. It boosts dopamine, and has superior effects to caffeine in some studies (221-223).

Alpha GPC is also neuroprotective and likely lowers the risk of diseases such as Alzheimer’s and Parkinson’s.

Alpha GPC is included in the Optimal Brain supplement.

You can also find some choline in beef liver and egg yolks, but it’s better to take Alpha GPC because you get noticeable and immediate benefits.

Make sure you read this article to learn more about the remarkable benefits of Alpha GPC, the optimal dosage, and the best way to take it.

12. Valerian

Valerian (Valeriana officinalis) is a natural herb, and the root of the herb has traditionally been used to treat insomnia.

It’s extremely popular as a sleep medication herb because it has a strong effect on GABA in the brain.

Research shows that it binds to GABA receptors in the amygdala, a brain region associated with fear and anxiety. It also increases GABA levels and inhibits the breakdown of GABA in the brain (157-161). 

As a result of this, it creates a calming effect similar to anti-anxiety drugs like Xanax and Valium.

Valerian is sold as an over-the-counter supplement almost anywhere. Taking valerian results in both anti-anxiety, anti-pain, and sedative effects. These effects are perfect for promoting quality sleep.

And those effects mainly occur because of valerian’s abilify to increase GABA levels in the brain. 

This is why valerian is often called “Nature’s Valium”.

But unlike EGCG, which I had mentioned earlier, valerian doesn’t exactly mimic benzodiazepines. It has a different mechanism of action.

Valerian is one of the first herbal remedies I took many years ago to manage my anxiety at night and improve my sleep.

It’s included in this anti-anxiety supplement.

Valerian supplements typically include the roots and stems of the plant. 

But you can also take it as a tea or tincture if you want.

13. Chamomile

Chamomile is a flowery plant used for herbal infusions. It’s also sold as a supplement. 

It contains essential oils and flavonoids that can help you relax.

As a result, chamomile is often used as an anti-anxiety plant or sleep aid (162). 

And chamomile’s sedative and anti-anxiety effects almost certainly stem from its effects on GABA (163).

After treating yourself with a standard dose of chamomile for several weeks, it’s likely that your anxiety levels will go down if they were high to begin with (164). 

Researchers have found that oral supplementation of chamomile significantly reduces anxiety and stress in patients with generalized anxiety. 

Animal studies show that chamomile contains substances that act on the same parts of the brain as anti-anxiety drugs.

Apigenin, one of the main flavonoids in chamomile, reduces anxiety without sedation by enhancing GABA communication.

Chamomile’s effects on sleep are less well-proven and have not been extensively studied yet.

Feverfew, which is extremely similar to chamomile, is often used to counter migraines, and it also affects GABA (180-182).

14. Hops

For many people, hops or “Humulus lupulus” is a favourite compound because it’s found in beer. 

An extract of hops has been shown to increase GABA activity in the brain (165).

Hops also works as a sedative by influencing your circadian rhythm, which is the 24-7 day and night cycle in your brain and body.

Researchers have found that it increases sleep duration by increasing GABA (166-168).

The benefits of taking a hops supplement is that you don’t need to drink beer and alcohol to enjoy the relaxing GABA-boosting effect.

15. Lemon Balm

Lemon balm, or Magnolia Officinalis, is yet another herbal extract that increases GABA.

Lemon balm affects both the cannabinoid system and the GABA system, and lowers cortisol and reduces inflammation.

Research shows that lemon balm extract significantly reduces anxiety and stress in humans by increasing GABA levels in the brain (183-187).

As a result, lemon balm can help induce sleep, is neuroprotective, and works as an anti-anxiety compound. The end result is both more deep sleep and REM sleep.

Animal studies also show that it reduces stress and anxiety in rats by reducing stress hormones and increasing GABA. The effects are comparable to anti-anxiety medication.

Lemon balm is included in this anti-anxiety supplement.

16. Passion Flower

Passion Flower represents a family of plants known as Passiflora.

There are about 500 known species of Passion Flower.

One species, Passiflora incarnata, has been shown to reduce anxiety and stress by increasing GABA levels in the brain.

In fact, Passion Flower's role in relation to GABA has been extensively researched (210-212). 

Due to its GABA increasing effects, Passion Flower reduces anxiety and certain types of pain.

Passion Flower may also have benefits in some neuropsychiatric disorders, although more human research is needed. 

Passion Flower is one of the first herbal remedies I took many years ago to manage my anxiety. It’s included in this anti-anxiety supplement.

17. Yoga

Yoga is a popular “mind-body” relaxation technique that increases the activity of your parasympathetic “rest and digest” nervous system.

Research shows that a single 60-minute yoga session can increase GABA levels in the brain by 27% (81). 

Many other studies confirm this outcome and show extremely positive effects on brain GABA levels during and after yoga (82-84).

The researchers also found, not surprisingly, that participants also experienced mood improvements and reductions in anxiety. 

These results are even applicable if you struggle with major depressive disorder, as researchers have found that mood can be significantly enhanced (83). 

However, even though an increase in GABA can be seen after just one session, studies show that there are bigger and better improvements in GABA levels after a longer period of time. For example, people often see further improvements and higher levels of GABA after going through a 12-week yoga program. 

So, for the best results, you will need to maintain the yoga practice over time. In fact, eight days after you stop yoga, the GABA levels in the brain drop back down again. Most of the studies use several yoga sessions per week to get their results.

Lastly, there’s also a strong relationship between GABA levels and activation of the parasympathetic nervous system (84). 

The parasympathetic nervous system is often called the “rest and digest” part of the nervous system. The “sympathetic nervous system”, on the contrary, is the “flight and flight” part of the nervous system that’s overactive when you’re very stressed. Yoga supports and activates the parasympathetic nervous system, which then leads to an increase in GABA activity in the brain.

Considering all of this, it’s not too surprising that there’s also a link between practicing yoga and your anxiety levels. Research shows that anxiety levels can drop by 14.7% after just one 2-hour yoga session (85). 

Despite all the great research, I’m personally not a big fan of yoga. A lot of people swear by it but it’s just not for me. I prefer meditation and tai chi.

18. GABA Supplements

GABA is not only a signaling compound for the nervous system (neurotransmitter) but you can also supplement with it (92). 

Many people claim to experience benefits from taking GABA as a supplement.

Some studies question its effectiveness though. The main reason for questioning that effectiveness is because GABA, as an oral supplement, might not travel from your blood to the brain.

GABA does seem to lower blood pressure, which could then improve brain performance (93).

And ingesting GABA isn’t unnatural. Many foods contain small quantities of the compound (99).

But right now, there’s very limited evidence for using GABA to lower stress levels and increase GABA levels in your brain (94). 

And the evidence for using GABA for sleep quality is also insufficient.

I personally don’t recommend taking GABA supplements because in most cases, it simply does not appear to cross the blood-brain barrier. 

I have never found any benefits or noticed any effects (positive or negative) from taking GABA supplements. They never reduced my anxiety, and therefore I don’t feel comfortable recommending them.

You’re better off just taking supplements that naturally increase GABA instead of taking GABA supplements directly.

However, there is another related compound called “phenibut” that works and can often help people. 

Phenibut is an altered variation of GABA with powerful anti-stress, anti-anxiety, pro-relaxation and pro-sleep quality effects.

Phenibut can travel through the blood to your brain and thus have a very strong effect on sleep quality and anxiety levels (95-98). 

The problem with phenibut is that it’s addictive like benzodiazepines and you could experience strong withdrawal effects if you take it regularly and then try to stop it. For this reason, I can’t recommend it. 

However, Phenibut is legal in most countries and you can buy it online. If you do decide to use it, you should only use it sparingly during special occasions when you really need to reduce your stress and anxiety, such as before an important nerve-wracking public speaking engagement or presentation.

19. Ashwagandha

Ashwagandha (Withania sominifera) is a popular Indian herb that has been used for more than 3000 years. It’s sometimes called the “Indian Ginseng”.

It’s known as an “adaptogen”, which is a compound that balances the body and restores normal bodily functioning after chronic stress.

It is typically used to inhibit stress and anxiety, but it also affects cognitive function, energy levels, well-being and sleep quality. 

It likely has all of these wide-ranging effects because it increases GABA activity and increases GABA levels in the brain (126).

Ashwagandha’s reputation as an adaptogen may be due to the positive effect it has on GABA levels.

As a result of its influence on GABA, ashwagandha might have an effect on many brain disorders, such as epilepsy, anxiety disorders, insomnia, and spasms (126). 

Ashwagandha has also long been known as a compound that can improve sleep quality. Both human and animal studies show this. But what the animal studies show is that improvements in GABA function explain the increase in sleep quality. Taking ashwagandha also activates GABA-related genes (128-132).

Ashwagandha is one of the main herbs I took to reduce stress and anxiety as I came off psychiatric medications.

It’s included in the Optimal Calm supplement.

20. Kava

Kava is a plant located in the western Pacific. The root of the plant is used medicinally to treat anxiety and sleep disorders because it causes relaxation without impacting cognitive performance. Some people say it feels like drinking alcohol.

It has been used for centuries to lower stress and anxiety. 

One of the mechanisms of kava is that it makes it easier for GABA to bind to its receptors. Kava also inhibits adrenaline (147-151).

Studies also show that kava works similarly to benzodiazepines like Xanax by activating and strengthening GABA receptors in the brain.

Kava is included in a lot of modern research because it can be a compound with fewer side effects than prescription medications with the same goal.

However, kava still has potential side effects, especially skin problems at higher doses. My recommendation is to follow instructions on the product you buy and cycle kava on and off.

I personally don’t take kava anymore because I get a weird reaction from it and I found out I’m allergic to the plant.

21. Bacopa

Bacopa monnieri is a herb that has been used for thousands of years. It’s part of traditional Ayurveda. 

It’s commonly used to improve cognition and memory, but it’s also very good at reducing stress.

Animal studies prove that bacopa restores GABA receptors in some parts of the brain (169-172). 

As a result, bacopa may have effects on brain conditions such as epilepsy and anxiety.

In humans, bacopa works as a nootropic and may have positive effects for Alzheimer’s and dementia (173). 

Many other promising brain effects exist as well, such as increased blood flow in the brain.

In fact, one of the ways bacopa improves cognition is by simply reducing anxiety.

So if you have anxiety, and it negatively impacts your thinking, bacopa is a good choice.

I took a bacopa supplement for a while. I found that it made me really relaxed and sleepy. I eventually stopped taking it because it made me too sleepy. But if you have very severe anxiety, I really think it could be helpful.

22. Lavender

Everyone knows the peaceful and relaxing smell of lavender.

But what you might not know is that breathing the essential oil reduces anxiety and inhibits the glutamate system in the brain. 

Animal research also shows that it reduces anxiety in rats by increasing GABA (174-179).

As a result, lavender can significantly increase calmness, relieve restlessness and nervousness, and reduce emotional distress in people with anxiety disorders – without causing any unwanted side effects.

One study found that Silexan, an oral lavender oil capsule, is just as effective at reducing generalized anxiety as lorazepam, a common benzodiazepine. And it didn’t cause side effects or addiction like the anti-anxiety medication.

Lavender can also counter depression and activate your “rest and digest” parasympathetic nervous system.

Lavender essential oil can be taken orally, inhaled or applied to your skin.

23. Chinese Skullcap

Chinese skullcap is a herb that is part of traditional Chinese medicine.

The plant has anti-anxiety properties. 

Research shows that it increases GABA activity and binds to GABA receptors within the brain (205-208). 

Chinese skullcap can cause potential injuries and side effects from long-term use though, especially in the liver. So make sure to cycle this compound and follow the instructions on the label (209).

24. Black Seed Oil

Nigella sativa, more commonly known as Black Seed Oil, has been used as a natural remedy for more than 2000 years. 

It’s surprising more people haven’t heard of it because it’s actually one of the top-ranked evidence-based herbal medicines.

You can use it to increase GABA levels and decrease glutamate in your brain. 

Studies show that it significantly reduces anxiety-like behaviour in animals by increasing GABA levels (214-217).

Black seed oil is neuroprotective and has anti-anxiety and sedative effects, in part because of how it influences GABA.

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Live Optimally,

Jordan Fallis

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24 Proven Strategies to Boost Your Heart Rate Variability (HRV)

Heart rate variability (HRV) may not be a term you hear every day.

But it plays a critical role in your overall brain function and mental health.

HRV is an effective measure of the heart's ability to adapt to stressful circumstances and conditions.

This includes physical stressors like exercise, but also emotional stressors such as anxiety.

And although it might sound technical, understanding and increasing your HRV can be an achievable goal with a myriad of health benefits.

This article aims to demystify the concept of heart rate variability, illuminating its importance for maintaining and improving your brain function and mental health.

I’ll delve into the science behind HRV, explore its numerous benefits, and most importantly, provide you with 24 evidence-based strategies to increase your own HRV.

The rhythm of your heart tells a deeper story than just the beats per minute.

It's a tale of how well we're tuned to the world around us and within us.

So, let's dive in and discover how you can take control of your health by understanding and boosting your heart rate variability.

Understanding Heart Rate Variability (HRV): The Science Behind It, How To Measure It, and What Influences It

To optimize your brain function and mental health, it's essential to understand heart rate variability (HRV) and the role it plays in your body.

At its core, heart rate variability is the variation in the time intervals between heartbeats.

Contrary to popular belief, a perfectly regular, metronome-like heartbeat is not necessarily an indicator of good health.

In fact, a healthy heart tends to have a certain degree of variability between beats, showcasing its ability to respond and adapt to different situations and stressors (51).

This variability is controlled by your autonomic nervous system (ANS).

Your ANS consists of two branches: the sympathetic (fight-or-flight) and the parasympathetic (rest-and-digest).

The interplay between these two branches regulates your HRV.

HRV is typically measured using a heart rate monitor or a device that records an electrocardiogram (ECG). The device monitors the time between each heartbeat, also known as the R-R interval or inter-beat interval (IBI). This then allows for the calculation of HRV.

The data can be analyzed in the time domain, frequency domain, or using non-linear methods. Each offers unique insights into your cardiovascular health and fitness.

Many wearable fitness trackers available today can measure HRV, providing us with an easily accessible method to monitor your heart health.

HRV is influenced by numerous factors.

For example, age tends to lower HRV. Younger individuals generally have a higher HRV than older ones (50).

Fitness levels also have a significant impact. As you’ll learn below, regular exercise can improve your HRV over time.

Moreover, HRV can be affected by acute stressors like anxiety or illness. It can also be affected by lifestyle factors such as sleep quality, nutrition, hydration, and the use of caffeine or alcohol.

Understanding HRV is the first step towards actively managing it. With the right knowledge and tools, you can influence your HRV and improve your overall brain function and mental health.

As we move forward, we'll explore the benefits of high HRV, and then how you can implement practical strategies to enhance it.

What Are The Benefits of High Heart Rate Variability (HRV)? How Does It Affect Your Brain Function and Mental Health?

Now that we've established an understanding of HRV and its mechanisms, let's delve into why a high HRV is advantageous and what it signals about your health.

Your heart is not just a pump. It's intricately connected to your brain and emotions. 

Stress, anxiety, and depression can significantly impact your HRV, usually leading to a reduction in HRV scores. 

High HRV, on the other hand, is typically associated with better emotional well-being and resilience. It signals an efficient balance between the sympathetic and parasympathetic branches of the autonomic nervous system, indicating effective stress management and emotional regulation.

Here are some benefits of increasing HRV:

Improved Stress Response: High HRV is typically a sign of a healthy balance between the sympathetic and parasympathetic branches of the ANS. This can lead to improved resilience and adaptability to stress (52). 

Cardiovascular Health: High HRV has been linked to better cardiovascular health. It may decrease the risk of heart disease and lower the risk of sudden cardiac death (53). 

Better Mental Health: Higher HRV has been associated with better emotional regulation and lower levels of anxiety and depression (54). 

Improved Cognitive Function and Mental Clarity: Some studies suggest a correlation between higher HRV and improved cognitive function, including attention and memory. High HRV is also often associated with a state of calm alertness that can enhance mental clarity (55-56). 

Digestive Health: Increased HRV often signifies a dominant parasympathetic nervous system - the "rest and digest" state - which can support better digestion and absorption of nutrients (57). 

Sleep Quality: HRV is closely linked with the sleep cycle. High HRV, particularly at night, is associated with deeper, more restorative sleep (58). 

Conditions and Symptoms Associated with Low Heart Rate Variability (HRV)

Numerous studies have found that low HRV can be a predictor for an array of health problems, notably heart-related conditions.

Thus, monitoring your HRV could provide an early warning sign, helping to prompt lifestyle modifications or various interventions.

Some health conditions linked to low HRV include:

Cardiovascular Diseases: Lower HRV has been associated with an increased risk of cardiovascular diseases, including heart attacks, heart failure, and stroke. This is likely due to reduced resilience and adaptability of the cardiovascular system (59). 

Chronic Stress and Anxiety Disorders: Chronic stress and anxiety disorders can cause an imbalance in the autonomic nervous system, often reflected in lower HRV (60).

Depression: Low HRV has also been linked to depression. It's thought that reduced parasympathetic activity and increased sympathetic activity can contribute to the pathophysiology of depression (61).

Chronic Fatigue Syndrome: This condition is associated with significantly lower HRV, reflecting reduced autonomic adaptability (62). 

Fibromyalgia: Lower HRV has been observed in patients with fibromyalgia, indicating dysregulated autonomic function (63). 

Sleep Disorders: Conditions such as sleep apnea and insomnia have been associated with reduced HRV, likely due to disturbed sleep patterns and subsequent impact on the autonomic nervous system (64). 

Post-Traumatic Stress Disorder (PTSD): Lower HRV has been found in individuals with PTSD, indicating increased sympathetic activity and reduced parasympathetic activity (65). 

Alzheimer's Disease: Some studies have found lower HRV in patients with Alzheimer's disease compared to healthy individuals, which may reflect the impact of neurodegeneration on autonomic function (66). 

Alcohol and Drug Dependency: Chronic alcohol and drug use can lead to a decrease in HRV, reflecting dysregulation of the autonomic nervous system (67). 

Parkinson's Disease: Reduced HRV is commonly seen in Parkinson's Disease, and this could reflect the neurodegenerative aspect of the disease affecting the autonomic nervous system (68). 

We’ll now move on to explore practical and effective strategies that can help boost your HRV, enhancing your ability to live a healthy and optimal life. 

My Top 10 Favourite Ways to Boost Heart Rate Variability (HRV)

1. Exercise

Regular physical exercise is one of the most effective ways to increase your HRV.

In a review article, researchers concluded that exercise, especially regular aerobic exercise, can lead to improvements in HRV (32).

In another study, endurance-trained athletes showed higher HRV compared to untrained controls, supporting the concept that regular endurance training enhances HRV (33). 

While exercise is beneficial for HRV, it's important to find a balance. 

Overtraining without proper recovery can strain your body and decrease your HRV. 

Incorporating a mix of moderate, high-intensity, and low-intensity exercises throughout the week can provide the best outcomes.

And remember to include rest days in your routine. They're crucial for recovery and allow your body to adapt and improve its fitness levels, which subsequently positively influences your HRV.

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.

Exercise also increases endorphins, nerve-growth factor, orexin, GABA, GDNF, and reduces inflammation in the brain.

2. Deep Sleep

The quality and quantity of sleep you get each night can significantly influence your heart rate variability. 

During sleep, especially deep sleep, the parasympathetic nervous system dominates. This rest-and-digest phase is crucial for recovery and rejuvenation, leading to an increase in HRV (6-7). 

In contrast, sleep deprivation or poor-quality sleep may disrupt this balance, causing a decrease in HRV (5). 

A higher HRV during nighttime is generally a good sign, indicating effective recovery and rest. 

Using HRV tracking overnight can give valuable insights into your sleep quality and overall recovery status.

Overall, improving your sleep can significantly impact your HRV and overall health. 

But remember, consistency is key. 

Good sleep isn't a luxury; it's a necessity for optimal brain function and mental health.

I personally used to have very poor sleep and it was one of the main factors that contributed to my poor brain function and mental health.

If you’re having trouble with sleep, try this sleep supplement. It contains magnesium and other natural compounds that I’ve used over the years to promote the production of melatonin and get deeper and more restful sleep. 

I also 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 a free online workshop that talks about how you can work with us. You can register for the workshop here.

3. Stress Reduction 

Your body's response to stress can significantly influence your heart rate variability. 

Chronic stress triggers the sympathetic nervous system, which is the 'fight or flight' response. 

Constant activation of this stress response can result in a lower HRV and reduced autonomic flexibility (1-2). 

Conversely, effectively managing stress can increase HRV and restore a healthy balance between the sympathetic and parasympathetic nervous systems (3-4). 

The techniques to manage stress can vary widely. But many have been shown to have a positive impact on HRV, including meditation, yoga, tai chi, deep breathing, biofeedback, counseling and therapy. 

Remember, it's important to choose stress management techniques that suit your lifestyle and preferences. Regular practice is key.

By prioritizing stress reduction, you're not only improving your heart rate variability. You’re also enhancing your overall quality of life.

4. Meditation

Meditation is one of my favorite daily activities and treatments to maintain optimal brain function and mental health.

It can help quiet your mind, reduce stress, and have a profound impact on heart rate variability. 

The practice fosters a state of relaxation and present moment awareness, leading to the activation of the parasympathetic nervous system, which is the “rest and digest” response. 

This shift towards parasympathetic dominance can increase HRV, indicating a more relaxed and balanced state.

Numerous scientific studies have shown that regular meditation can increase HRV. 

In one study, researchers found that individuals who practice meditation have higher HRV, indicating increased parasympathetic activity (34). 

In another study, researchers found that regular meditation practice can lead to improvements in HRV (35). 

Meditation comes in many forms, including mindfulness meditation, loving-kindness meditation, guided imagery, and body scan practices. 

Experiment with different forms to find one that resonates with you.

You should aim for at least 10-20 minutes of meditation per day.

If you're new to meditation, start with just a few minutes each day and then gradually increase the time as you become more comfortable with the practice.

Consistency is key in meditation. Make it a part of your daily routine, whether it's first thing in the morning, during your lunch break, or before bedtime.

There are also many apps available that offer guided meditations. These can be particularly helpful for beginners.

I personally use and recommend the Muse headband to meditate. It gives you real-time feedback while you meditate. It makes meditation a lot more fun and tolerable. 

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

Remember, like any other skill, meditation takes practice and patience. Don't be discouraged if you don't see immediate changes in your HRV. Over time, with consistent practice, you're likely to notice improvements.

5. Deep Breathing

Deep, slow breathing is another potent tool for combating stress and increasing heart rate variability (HRV).

It can stimulate the vagus nerve, a key component of the parasympathetic nervous system, and promote a relaxation response.

This response enhances parasympathetic activity and decreases sympathetic activity, promoting a healthier balance between the two. 

As a result, deep breathing can lead to higher HRV, reflecting enhanced autonomic flexibility.

Researchers have examined the physiological effects of slow breathing, and they’ve concluded that slow breathing can increase HRV, among other benefits (37). 

And in one study, researchers found that “resonant frequency breathing”, which involves slow and deep breathing, increases HRV (36). 

As with other practices for enhancing HRV, consistency with deep breathing exercises is key. 

Try to set aside time each day for these exercises. Perhaps in the morning when you wake up, during a break in the day, or before you go to sleep.

Most people take about 10 to 14 breaths each minute. Taking about 6 breaths over the course of a minute is a great way to relieve stress. You should breathe in deeply from your diaphragm. When you do this, your stomach should expand outward. Your exhale should be long and slow. This is key to stimulating the vagus nerve, increasing HRV, and reaching a state of relaxation.

The best way to know if you’re on the right track is by using the EmWave2 device. It’s a biofeedback device that assists you in pacing your breathing. I previously wrote about the benefits of using the device here. You can get it through the HeartMath website.

6. Probiotics

Probiotics are beneficial bacteria that can positively alter the gut microbiome.

Research indicates that the gut microbiome plays a critical role in many facets of human health, including mood regulation and inflammation.

The idea of a "gut-heart" axis where the gut microbiome can impact heart health is also gaining recognition in the scientific community.

In relation to heart rate variability (HRV), there's emerging evidence that suggests probiotics have a role to play.

In one study, researchers found that probiotics increased HRV and maintained autonomic balance under stress (44). 

The probiotic supplement used in the study included Lactobacillus rhamnosus.

Lactobacillus rhamnosus was shown to reduce stress-induced decreases in HRV (44). 

Lactobacillus rhamnosus is included in  the Optimal Biotics supplement.

Probiotics are also known to reduce inflammation in the body, and chronic inflammation has been linked to various mental health issues, including depression and anxiety.

Probiotics are most commonly found in fermented foods like yogurt, kefir, and sauerkraut

But they can also be consumed through supplements, such as Optimal Biotics.

Check out this article for several other ways to increase your good gut bacteria.  

And if you struggle with anxiety or depression, here are 9 probiotic strains that can help.

7. Sunlight and Vitamin D

The simple act of spending time in natural sunlight can positively affect your heart rate variability.

Sunlight exposure influences your circadian rhythm, which is the internal biological clock that regulates various functions in your body, including heart activity and brain activity. 

By helping to sync your natural rhythms, sunlight can contribute to improved sleep and more balanced autonomic function, which in turn, can enhance HRV.

I personally get sunlight every single day during the spring and summer months. 

It’s important to get the sunlight in your eyes to trigger the release of neurotransmitters. So make sure you don’t wear contacts, glasses or sunglasses when you go outside. It’s especially important to do this in the morning because it sets your circadian rhythm.

Furthermore, sunlight exposure plays a crucial role in the body's production of vitamin D. 

Emerging research suggests that vitamin D may have a positive effect on HRV, possibly due to its role in reducing inflammation and its influence on the autonomic nervous system (17-19). 

Besides sunlight exposure, fatty fish and dairy products are some food sources of vitamin D.

But vitamin D supplementation is often necessary for those with limited sun exposure or dietary restrictions.

If you have limited sun exposure or dietary sources, you should consider taking a vitamin D supplement to boost your HRV and support your mental health. You should especially do this if you’re deficient. 

I take some Vitamin D3 in supplement form, depending on my levels. 

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

Keep in mind that sunlight exposure is definitely better than supplements, though.

Lastly, consider the role of indoor lighting in your daily rhythms. 

Exposure to bright light in the evening, especially blue light from screens, can interfere with your circadian rhythms and impact HRV. 

Aim to reduce bright light exposure in the evening and consider using a light therapy box in the morning if you can't get outside.

From syncing your circadian rhythms to boosting mood, it's clear: the sun plays a crucial role in optimizing your brain function, mental health and HRV.

8. Gratitude

Gratitude, or the act of acknowledging and appreciating the good things in your life, can have a profound impact on heart rate variability. 

Expressing gratitude has been linked with lower stress levels and improved mood, both of which can promote a healthier balance in the autonomic nervous system and lead to increased HRV.

Several research studies have demonstrated the positive effects of gratitude on HRV. 

It is believed that the positive emotions associated with gratitude can stimulate the parasympathetic nervous system (the 'rest and digest' response), leading to enhanced HRV.

In one study, researchers explored the effects of gratitude on HRV and depression. 

The results suggested that the practice of gratitude increased HRV and improved emotional regulation (39). 

So how can you incorporate gratitude into your daily routine?

Make it a daily habit to write down things you're grateful for. 

I personally write down five things that I’m grateful for every day. I try my best to do this every day, although I do miss some days. 

They don't have to be big things either. Anything will do. Even small daily positives can make a big difference. It could be as simple as being grateful for the apple that you ate today.

If you do this every day, you’ll start to gather a pretty big list of things that you can look over whenever you’re feeling ungrateful.

Another idea is to regularly tell your friends, family, and even colleagues what you appreciate about them. This not only enhances your own gratitude but can also improve your relationships.

Practicing gratitude can also be enhanced with mindfulness - being present in the moment. By focusing on the here and now, you can more deeply appreciate and acknowledge the positives in your life.

9. Massage

Massage therapy has been studied for its effects on various aspects of health, including heart rate variability (HRV).

The physiological relaxation response triggered by massage can enhance parasympathetic activity, which in turn positively affects HRV.

In one study, researchers found that massage increased HRV by decreasing heart rate and activating the vagal activity (45). 

Massage therapy also leads to decreased levels of cortisol, and increased levels of dopamine and endorphins. 

This is one reason why I regularly get a massage from a massage therapist.

10. Magnesium

Magnesium is a mineral that plays a vital role in numerous physiological processes, including cardiovascular function and brain function.

It plays a role in modulating the autonomic nervous system, which controls HRV. 

It also helps balance the activity of the sympathetic and parasympathetic branches of the autonomic system, promoting a more favorable HRV pattern.

In one study, researchers found that magnesium supplementation led to improvements in HRV parameters, indicating increased parasympathetic activity and improved autonomic balance (69). 

In another study, researchers found an increase in HRV after magnesium administration (70). 

Other studies have shown that daily supplementation with magnesium clearly increases HRV parameters, vagus activity, and parasympathetic activity (71-72). 

As a result, researchers have concluded that people with mental and physical stress can benefit from a daily intake of magnesium because it can help reduce restlessness, irritability, lack of concentration, sleep disorder and depression (71). 

There are a number of things you can do to make sure you’re getting enough magnesium, so that you maintain adequate magnesium levels and support your HRV. 

First, make sure you’re eating magnesium-rich foods on a regular basis, including:

• Spinach

• Chard

• Pumpkin seeds

• Almonds

• Avocado

• Dark chocolate

• Bananas

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

You can also increase your body’s intake of magnesium by taking Epsom salt baths.

Supplementation is often a good idea for most people, as many people are deficient.

Magnesium is included in this supplement.

14 Other Effective Ways to Boost Heart Rate Variability (HRV)

11. Nature

Spending time in nature, often referred to as 'forest bathing' or 'nature therapy', can have a significant positive effect on heart rate variability. 

Being in natural environments can induce a state of relaxation and decrease stress, leading to an increase in parasympathetic activity ('rest and digest') and thus enhancing HRV.

Research shows that immersion in natural environments can lower heart rate, decrease blood pressure, reduce stress hormone levels, and increase HRV (20-21). 

This may be attributed to a combination of factors including the calming visual stimuli, the sounds of nature, cleaner air, and the phytoncides (airborne chemicals emitted by plants) that have been suggested to have health benefits.

So, whenever possible, try to incorporate walks in nature into your routine. Whether it's a city park, a beach, or a forest trail, find a green space that you can visit regularly.

Then, practice mindfulness while in nature. Pay attention to the sounds, smells, and sights around you. This can enhance the stress-relieving effects of your natural surroundings.

Take it a step further and take your workout outdoors. Exercise can enhance the beneficial effects of nature on HRV.

If access to outdoor green spaces is limited, bringing nature indoors can also be beneficial. Indoor plants, natural light, and even listening to natural sounds can help recreate some of the beneficial effects of being outdoors.

From the calming sounds of a forest stream to the sight of a beautiful sunset, the natural world provides a perfect backdrop for optimal brain function and mental health

12. Maintain Your Circadian Rhythm

The circadian rhythm, also known as your body's internal clock, plays a crucial role in numerous biological processes, including sleep-wake cycles, hormone release, and body temperature. 

Heart rate variability, too, is influenced by this rhythm. 

Studies have found that HRV shows a daily pattern, usually highest during nighttime sleep and lowest in the morning (25). 

Disruptions to the circadian rhythm, such as shift work or jet lag, can negatively affect HRV (26-27). 

Moreover, conditions such as insomnia and sleep apnea, which disturb sleep patterns and thus the circadian rhythm, have also been linked with lower HRV (28-29). 

I work with my clients so that they can optimize their sleep and circadian rhythm. We have a free online workshop that talks about how you can work with us. You can register for the workshop here.

13. Stay Hydrated 

Staying well-hydrated is essential for overall health, including HRV. 

Water plays a pivotal role in maintaining blood volume and allowing efficient circulation, both of which impact heart function. 

Dehydration can lead to increased heart rate and decreased HRV because the heart has to work harder to pump blood throughout the body (8). 

On the other hand, being adequately hydrated reduces the strain on the heart, thus improving HRV (9). 

Hydration status can also influence the balance between the sympathetic and parasympathetic nervous system, further impacting HRV (10). 

So don't wait until you're thirsty to drink water. Make it a habit to sip on water throughout the day.

Pay attention to signs of dehydration, which can include dry mouth, fatigue, and darker urine.

Athletes or people who exercise regularly may need more fluids to replace the water lost through perspiration.

And hydration doesn't come from water alone. Many fruits and vegetables, such as watermelon, cucumbers, and oranges, have high water content.

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

Proper hydration is an easily overlooked but important factor in managing HRV and overall brain function. 

So, raise a glass (of water) to your heart and brain, and keep it filled throughout the day.

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

14. Limit Alcohol

Alcohol is a neurotoxin that wreaks havoc on the brain by raising cortisol levels, disrupting the blood-brain barrier, and increasing inflammation and oxidative stress.

So not surprisingly, alcohol intake can also have a detrimental effect on heart rate variability. 

Alcohol can trigger the sympathetic nervous system, leading to an increase in heart rate and a reduction in HRV (11-12). 

Furthermore, chronic heavy drinking can lead to long-term alterations in the autonomic nervous system and significantly lower HRV (13-14). 

Alcohol can also interfere with the quality of your sleep, particularly the deep REM sleep, leading to a decrease in HRV (15). 

There are ways to protect your brain from alcohol, but you’re better off avoiding it completely or significantly reducing your consumption if you’re trying to heal. I personally don’t drink alcohol at all anymore. It’s just not worth it. 

If you do decide to drink it, this post explains that some types of alcohol are better than others.

15. Limit Caffeine

Caffeine is a stimulant found in coffee, tea, and many other beverages.

It can have a direct impact on heart rate variability. 

As a central nervous system stimulant, caffeine can trigger the sympathetic 'fight or flight' response.

This increases heart rate and reduces HRV, particularly in the hours following consumption (16). 

Coffee is definitely good for brain function. There is a lot of research showing it is very healthy and can be protective against dementia.

However, it can also disrupt sleep and make people anxious. I used to not be able to handle any coffee at all. But now that I'm healthy, I can handle it just fine. I drink one cup of high-quality coffee most mornings.

But if you’re struggling with chronic stress and trying to optimize your HRV, I wouldn’t recommend high doses of caffeine.

My recommendation is to limit your caffeine intake, having caffeine-free days, and/or stopping caffeine consumption several hours before bedtime to prevent potential sleep disruptions, which could also negatively impact HRV.

An alternative solution is to consume the whole coffee fruit, instead of drinking coffee.

Concentrated coffee fruit extract doesn’t contain caffeine, but it does contain several healthy compounds not found in coffee beans themselves.

Scientists have discovered that ingesting whole coffee fruit concentrate significantly increases brain function. Coffee fruit concentrate can be found in the Optimal Brain supplement.

16. Cold Exposure

Cold exposure is brief exposure to cold water or air, such as cold showers or ice baths.

The beefits of regular cold exposure have been observed in several studies, showing improved autonomic function, reduced inflammation, and enhanced mood, among other outcomes.

But cold exposure has an interesting effect on heart rate variability. 

Initially, sudden exposure to cold temperatures can stimulate the sympathetic 'fight or flight' system, leading to a temporary decrease in HRV as the body responds to the perceived stress. 

However, with repeated exposure and adaptation, the body can learn to regulate this response more effectively, leading to an increase in HRV over time (38). 

So it can boost your resilience and increase your HRV in the long run.

If you’re interested in practicing cold exposure, you can try taking cold showers or spending time in a cool environment. 

However, it's important to approach cold exposure gradually and with caution.

Make sure you do so safely and within your comfort limits.

I personally take a cold shower every day.

During the winter, I’ll also go outside for short periods of time with hardly any clothes. It boosts my dopamine and increases my motivation.

You don’t have to be that extreme though.

You can start by finishing your next shower with one minute of cold water.

See how it feels, and then over time, increase the amount of time you turn off the hot. 

It can be a bit painful.

But the beneficial effects end up being worth it.

Another way is to stick your face, hand or foot in ice cold water.

Or you can try cold plunges, cold baths and even cryotherapy if you want.

Find what works best for you and do it regularly.

Overall, cold exposure is a chilly, but rewarding, journey to enhanced brain function and mental health.

17. Heat Therapy

Similar to cold exposure, heat therapy (like sauna use or hot baths) can stimulate the autonomic nervous system and improve HRV.

The heat exposure during therapy can cause dilation of blood vessels and stimulate sweat production, which in turn can affect the cardiovascular system and HRV.

In one study, researchers found that repeated sauna treatment improved cardiac function and HRV in the study’s participants (46). 

Another study showed that whole-body heat stress could increase parasympathetic activity and HRV (47). 

If you decide to 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.  

Check out this article to learn more about saunas and the 13 ways they can improve your brain function and mental health.

18. Leafy Greens 

Adding more leafy green vegetables to your diet can be another effective strategy for improving HRV.

These veggies are rich in dietary nitrates, which are converted into nitric oxide in the body - a molecule that helps to dilate blood vessels, lower blood pressure, and improve blood flow. 

Improved cardiovascular health can, in turn, lead to enhanced HRV.

In one study, researchers found that intake of green leafy vegetables was positively associated with HRV measures and beneficial changes in heart rate variability (22). 

Some leafy green vegetables include spinach, kale, swiss chard, arugula, lettuce, collard greens, mustard greens, bok choy, and watercress.

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

19. Yoga

Yoga is an ancient mind-body practice that can significantly benefit heart rate variability.

It combines physical postures, breathing exercises, and meditation, all of which can reduce stress and enhance HRV.

Yoga's positive impact on the autonomic nervous system is a key factor in its ability to enhance HRV. 

Various yoga practices can help balance the two branches of this system: the sympathetic 'fight or flight' response and the parasympathetic 'rest and digest' response. 

By promoting relaxation and mindfulness, yoga can increase parasympathetic activity, leading to improved HRV (23). 

In a comprehensive literature review, researchers explored the connection between yoga and heart rate variability. 

They concluded that yoga positively affects HRV and enhances cardiac autonomic balance (40). 

In another study, researchers found that an integrated yoga program can be a useful stress-reducing intervention during pregnancy, and it significantly increased HRV in the participants (41). 

So, you could consider joining a local yoga class or find online yoga classes that suit your level. The guidance of a professional can help you ensure proper form and avoid injury.

Consistency is key. Even if it's just 15-20 minutes, regular practice can result in significant benefits.

Try different types of yoga to keep things interesting and to benefit from different postures and practices. This could include Hatha, Vinyasa, Yin, or Restorative yoga.

Despite all the great research behind yoga, I’m personally not a big fan of it. A lot of people swear by it but it’s just not for me. I prefer meditation and tai chi.

20. Tai Chi

Tai Chi, often described as "meditation in motion," combines slow, deliberate movements, meditation, and deep breathing. 

The gentle nature of Tai Chi makes it accessible for individuals of all fitness levels and ages, adding to its popularity as a wellness activity.

The practice is known for its ability to reduce stress and anxiety, which can positively influence heart rate variability.

Just like yoga, Tai Chi can have a balancing effect on the autonomic nervous system. 

By fostering a state of relaxation and calm, Tai Chi promotes the activity of the parasympathetic nervous system, enhancing the 'rest and digest' response and thus increasing HRV.

In one study, researchers found that regular practice of Tai Chi Chuan enhanced the modulation of the autonomic nervous system and increased HRV in elderly people (24). 

In another study, researchers suggested that Tai Chi was more effective than brisk walking at improving HRV and other cardiovascular risk factors in adults with hypertension (42). 

Look for local Tai Chi classes in your area or consider online courses. Learning from an instructor can help ensure you are doing the movements correctly and safely. 

Consistency is key in Tai Chi, just like with yoga or any other exercise routine. Regular, continuous practice can yield more noticeable benefits.

Tai Chi is not about perfection but about the process. Be patient with yourself as you learn the movements and techniques.

Whether you're a seasoned fitness enthusiast or just starting your wellness journey, Tai Chi can offer a serene path towards better brain function, mental health and HRV. 

21. Weighted Blankets

Weighted blankets have grown in popularity for their abilify to promote better sleep and reduce anxiety. 

By promoting a sense of calm and improving sleep quality, weighted blankets can contribute to a better balance in the autonomic nervous system.

More specifically, they can enhance the activity of the parasympathetic nervous system and increase heart rate variability.

In one study, researchers found that those who wore weighted blankets had higher HRV scores than those who didn’t (43). 

When you’re looking for a blanket, the blanket's weight should be about 10% of your body weight, give or take a few pounds, depending on personal preference.

It may take a few nights to get used to the weight. Allow some time to adjust.

22. Intermittent Fasting

Intermittent fasting is a pattern of eating that alternates between periods of eating and fasting.

It has gained attention for its health benefits, including weight loss, improved metabolic health, and longevity. 

Some research suggests that intermittent fasting can also positively influence heart rate variability.

Fasting can stimulate a response known as the “fasting and feeding rhythm” which can influence the balance of the autonomic nervous system.

During the fasting state, the body enters a phase of repair and recovery, which can enhance parasympathetic activity and lead to an increase in HRV (30).

I often eat all my food for the day within an 8-hour window, and then fast for the rest of the day. 

The best way to start fasting is 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.

23. Ketogenic Dieting

The ketogenic diet, or "keto" for short, is a low-carb, high-fat diet.

To follow the diet, you need to get most of your calories from healthy fats, and no more than 10 percent of calories from carbs (less than 50 grams of carbs per day).

When you restrict carbohydrate-rich foods – such as grains, sugar, and even potatoes, legumes and fruit – your body enters “ketosis”, a metabolic state in which your body and brain run on fatty acids and “ketones” instead of glucose.

It has been associated with various health benefits, including weight loss and improved cognitive function.

A ketogenic diet can influence the balance of the autonomic nervous system and affect HRV. 

Some research suggests that a ketogenic diet can enhance parasympathetic activity and improve HRV, particularly in the context of improved metabolic health (31). 

A well-formulated ketogenic diet should include a variety of whole, nutrient-dense foods like lean meats, fish, low-carb vegetables, nuts and seeds, and healthy fats.

Some of the best foods to eat if you follow a ketogenic diet include coconut oil, olive oil, pastured eggs, ghee, grass-fed meat and avocado.

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

I follow a ketogenic diet every so often, but not for long stretches of time due to the long-term side effects.

24. Omega-3 Fatty Acids

Omega-3 fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are known for their beneficial effects on brain function and cardiovascular health. 

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.

Several studies also suggest that they can influence heart rate variability (HRV). 

In one study, researchers found that participants that took omega-3 fatty acid supplements had increased HRV compared to participants who did not take them (48). 

In another study, researchers found that omega-3 fatty acid supplementation improved HRV in patients with coronary artery disease.

The researchers suggested that this effect might be due to omega-3's anti-inflammatory properties (49). 

Omega-3 fatty acids are considered “essential fatty acids”, meaning your body cannot create them and you have to get them from food or supplements.

Omega-3 fatty acids can be found in fatty fish, walnuts, flaxseeds, and chia seeds.

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

They’re also found in fish oil supplements, and making sure you get more omega-3 fatty acids is definitely one of the most important actions you can take to support your brain and nervous system.

Frequently Asked Questions About Heart Rate Variability

Despite being a pivotal health marker, HRV is often misunderstood. 

In this final section, we address some frequently asked questions and common misconceptions about heart rate variability.

1. Is a higher HRV always better?

Generally, a higher HRV is considered a sign of good health, as it indicates that your body can efficiently manage stress and recover. 

However, context is important. 

Extremely high HRV levels can sometimes indicate health issues or an abnormal heart rhythm.

So it's essential to consult a healthcare professional if you notice significant changes in your HRV.

2. Does a lower HRV mean I'm unhealthy? 

Not necessarily. 

While a lower HRV can be associated with stress, poor physical fitness, and certain health conditions, HRV is only one piece of the health puzzle. Factors like age, genetics, lifestyle, and current health status can influence HRV. 

It's also normal for HRV to fluctuate day-to-day based on your activities and stress levels.

3. Can I improve my HRV? 

Yes, you absolutely can! 

By following and implementing the lifestyle modifications and advice listed above, you can positively influence your HRV over time. 

Remember, it's not about quick fixes but sustained healthy habits.

4. How often should I check my HRV?

The frequency of HRV monitoring can depend on your health goals. 

If you're using HRV to track changes related to specific lifestyle modifications, it might be beneficial to measure it daily, ideally at the same time each day. 

However, occasional measurements can also provide valuable insights into your health.

5. Can I use a regular fitness tracker to measure HRV?

Yes, many modern fitness trackers and smartwatches come equipped with HRV measuring capabilities. But keep in mind that their accuracy can vary. Devices that use ECG-based measurements are generally more accurate.

6. Can my mental stress affect my HRV? 

Absolutely! 

Mental and emotional stress can trigger your sympathetic nervous system (your 'fight or flight' response), which can lead to a decrease in HRV.

On the flip side, activities that promote relaxation and activate your parasympathetic nervous system (your 'rest and digest' response) can help increase HRV. 

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 

Connect with me

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23 Effective Ways To Reduce Brain Inflammation

Brain inflammation affected my health for many years.

In 2010, I suffered two separate concussions, and inflammation of the brain was one of the unfortunate results of these concussions (1-6). 

At that same time, I was living in a water-damaged building. 

The toxic mold growing in that building further increased the inflammation in my nervous system, particularly my brain (7-12).

My health deteriorated very quickly during that time, and my cognitive performance and mental well-being took a huge hit.

Thankfully, I recovered from these insults, and I accomplished this by taking matters into my own hands.

Lowering neuroinflammation was one part of my strategy.

This article gives you the 23 best natural ways to reduce brain inflammation. 

But before I share these proven strategies, let’s first define neuroinflammation and explore the downsides of chronic brain inflammation in more detail.

What Is Neuroinflammation and How Is It Linked To Brain Function and Mental Health?

Inflammation is a protective process of the body. Short-term inflammation can be very beneficial at first (20-23).

A scientific study from 2017 defines neuroinflammation as “the activation of the brain's innate immune system in response to an inflammatory challenge. It is characterized by a host of cellular and molecular changes within the brain.” (13).

There are many different causes of neuroinflammation (14-19).

For example, inflammation can be the result of exposure to a toxic compound. 

But pathogens and dead cells also cause inflammation.

In the short term, inflammation can help the healing process. But when it becomes excessive and chronic, it becomes counterproductive. 

Chronic inflammation can last months or even years if it’s not dealt with. And not only can that impact your liver or lungs, but it can also significantly impact your brain and nervous system.

An inflamed nervous system is called neuroinflammation. As a result, cells release “cytokines,” which help the immune system coordinate. 

These cytokines then affect physiological processes in your cells, alter hormonal systems in the body, change pain sensations, and interfere with the performance of your nervous system.

Here’s why you should reduce inflammation in your brain and not let it linger for too long:

• It makes you more sensitive to pain and increases the risk of chronic pain: Research over the past decade has increasingly shown that neuroinflammation plays a significant role in the development of some types of chronic pain. Cytokines and chemokines are continually produced, promoting chronic pain throughout the body. The brain and spinal cord are very much involved in this process. Depending on the statistics, 20-45% of people have chronic pain at any moment. Chronic pain severely affects your quality of life and wellbeing (24-35).

• It impedes basic brain physiology: Neuroinflammation plays a direct role in cognitive impairment, cognitive decline and brain conditions such as Alzheimer’s disease. In fact, research shows that the brain may lose its neuroplasticity under excess neuroinflammation. You may also end up with synaptic and neuron loss due to excessive brain inflammation (36-42).

• It impairs learning and memory: Chronic brain inflammation can alter the levels of certain neurotransmitters that are involved in learning and memory. As a result, neurons don’t function properly, and a decline in short and long-term memory can occur (43-48). 

• It puts you at greater risk of mental and psychiatric disorders: The link between psychiatric disorders and neuroinflammation is surprisingly strong. Depression, anxiety, and schizophrenia are some examples of psychiatric disorders that are linked to chronic neuroinflammation. However, it’s somewhat unclear if neuroinflammation causes these diseases or vice versa. Early life stress and adult traumas also increase the likelihood of these psychiatric disorders and neuroinflammation (49-55).

• It increases overall disease risk: Neuroinflammation doesn’t just affect your brain. For example, high blood pressure (which plays a significant role in heart disease), diabetes, and metabolic syndrome are all linked to nervous system inflammation. There’s also a link between obesity and having an inflamed brain, and some theories believe that brain inflammation is partially responsible for the development of obesity (56-61). 

Hopefully, it’s clear to you now that lowering inflammation in your brain is important.

Continue reading to learn how to decrease your brain inflammation naturally.

The Best Lifestyle Habits, Therapies and Practices To Naturally Reduce Inflammation in the Brain

1. Deep Sleep (and Melatonin)

Melatonin is the master sleep hormone and the “hormone of darkness”. 

It has potent anti-neuroinflammatory effects (62-70).

The pineal gland in your brain synthesizes most of your melatonin, and it’s created and released when your eyes are no longer exposed to blue and green light.

During the day, the sun emits blue and green light telling your body it’s daytime. From an evolutionary perspective, sunlight was your ancestors' only exposure to blue and green light. The absence of that light at night made their body produce and release melatonin.

Our bodies expect the same today, except we’re now constantly bombarded with blue and green lights from all of our devices right up until bedtime.

One way to manage this is by taking extra melatonin as a supplement.

Supplementing with melatonin has been shown to lower levels of inflammatory markers in the body and brain. 

Researchers have found that melatonin influences inflammation and cytokine levels such as tumor necrosis factor (TNF), Interleukin-1, and Interleukin-6 (65).

Supplementing with melatonin is considered very safe.

For the best results, however, you should get blue light blocking glasses and wear them in the evening to help your body naturally create and release more melatonin.

Blue light blocking glasses prevent blue and green light from reaching your eyes. As a result, your melatonin levels will increase if you wear these glasses in the evening.

Melatonin levels also go down with age, so you might benefit from taking a melatonin supplement at night if you're older. 

Evidence shows such melatonin supplements can dramatically lower chronic brain inflammation. Melatonin is also cytoprotective and neuroprotective, keeping your cells and nervous system healthy (66).

From a broader perspective, improving sleep quality and getting deep sleep is also essential if you want to lower neuroinflammation (71-74). 

Research shows that poor sleep leads to higher levels of inflammatory cytokines.

And for people with a traumatic brain injury, poor sleep is associated with higher levels of IL-10, which is a cytokine (74).

Researchers suggest that if you can improve sleep quality, inflammatory cytokine levels will decrease (74).

Sleep deprivation also feeds neuroinflammation, which can then increase your risk of neurodegenerative diseases (71).

C-reactive protein is one of the essential inflammatory biomarkers, and sleep deprivation is associated with higher C-reactive protein levels (72).

As a consequence of sleep deprivation and related neuroinflammation, you can then develop learning and memory impairments (74). 

So, for optimal brain function and mental health, it’s imperative to prioritize sleep quality and get the deepest, most restful sleep possible.

I personally used to have very poor sleep and it was one of the main factors that contributed to my poor cognitive function.

If you’re having trouble with sleep, try this sleep supplement. It contains magnesium and other natural compounds that I’ve used over the years to promote deeper and more restful sleep.

I also 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 a free online workshop that talks about how you can work with us. You can register for the workshop here.

2. Sunlight (And Vitamin D)

Sunlight lowers general inflammation and neuroinflammation through a number of different mechanisms (75-79).

Vitamin D is one mechanism. 

Research shows that Vitamin D supplementation protects dopaminergic neurons and prevents “microglia” from activating an inflammatory response.

Animals with Parkinson's disease experience decreased brain inflammation when they are given Vitamin D. Researchers noticed that there is an upregulation of anti-inflammatory processes in the brain (75). 

In another study, Vitamin D impeded neuroinflammation in the hippocampus, which is an important emotional and memory center within the brain (76). 

Vitamin D also lowers oxidative stress in the brain, improves mitochondrial function, and supports the choline system. 

Some degenerative changes in the brain have also been shown to be reversed with vitamin D supplementation.

Sensible sunlight exposure is the healthiest way to increase vitamin D levels. But make sure to get out of the sun before you get a sunburn.

If you cannot get good sunlight exposure during the winter and your Vitamin D levels are low, then you should supplement with Vitamin D3. 

Sunlight exposure is better than supplements, though. 

Recent research suggests that pathways other than vitamin D creation help people avoid autoimmune diseases such as multiple sclerosis (80).

There’s also a link between decreased sunlight exposure and an increased risk of cognitive decline (81). 

So you should definitely strive to use sensible sunlight exposure to increase your Vitamin D levels and lower your neuroinflammation.

I personally get sunlight every single day during the spring and summer months. 

It’s important to get the sunlight in your eyes to trigger the release of neurotransmitters.

So make sure you don’t wear contacts, glasses or sunglasses when you go outside.

It’s especially important to do this in the morning because it sets your circadian rhythm.

At the very least, you should take a Vitamin D supplement if you’re deficient. I take some Vitamin D3 in supplement form, depending on my levels.

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

3. Exercise and Movement

There’s a strong link between exercise and inflammation in the brain (82-90).

Exercise counters the overactivation of the microglia, which are the repairers and maintainers of the nervous system. As a result, exercise can improve brain function and counter neurodegeneration (90). 

Exercise also reduces the risk of developing a neurological disease. The risk of Alzheimer’s disease, Parkinson’s disease, depression, autism, and stroke all go down when you exercise regularly (83, 86, 88, 90).

Conditions such as amyotrophic lateral sclerosis, epilepsy, and anxiety disorders may also benefit from exercise’s reduction of neuroinflammation.

Part of the reason exercise impedes cognitive decline and improves cognition is by countering excess neuroinflammation (88).

Exercise also leads to improvement in “neurotrophic factors'' such as brain-derived neurotrophic factor (BDNF). BDNF helps create new brain cells and repairs existing ones (89). 

Not all studies agree what type of exercise is best, though.

Some studies claim that endurance exercise specifically is the best for brain function, especially with age.

For example, one group of researchers said that “endurance exercise has specifically been demonstrated to have a marked impact on neuroimmune communications, particularly those involving microglia, the resident macrophages of the CNS parenchyma, as well as microglia-astrocyte interactions in rodents” (84).

Those physiological processes are strongly tied to inflammation levels in the nervous system (85).

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.

4. Low-Level Laser/Light Therapy (LLLT)

Low-Level Laser/Light Therapy (LLLT), also known as photobiomodulation, is growing in popularity every year. 

More than 7,000 published studies exist and more than 85% of them demonstrate positive health effects (91).

LLLT works by exposing your body to red and near-infrared light.

The effects are often spectacular. 

Brain damage, neuroinflammation, and microglia activation are all impeded due to light therapy.

In a study summarizing 27 earlier studies, researchers found that LLLT decreases neuroinflammation in people with many different brain and mental conditions (92).

These conditions include neurodegenerative conditions, epilepsy, depression, spinal cord injuries, chronic pain, and traumatic brain injuries. It also reduces brain inflammation and cognitive decline due to general aging. 

Studies also show that LLLT is beneficial to animals after they have a stroke (93).

Other animal studies show promising results for autoimmune diseases affecting the nervous system, such as multiple sclerosis, and human studies are also very promising (94-95).

LLLT is also promising for other conditions with a neuroinflammatory component (96-97).

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 traveling, 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.

5. Managing Stress and Dealing with Trauma

Trauma is far more impactful to overall health than many people realize. 

I had to work through my trauma in order to fix my chronic health issues.

This is because neuroinflammation is one of the main characteristics of trauma (125-131). 

There’s persistent low-grade inflammation in people who have post-traumatic stress disorder (PTSD). 

As a result, an increased risk of autoimmune disease exists, and aging also speeds up (131).

Increasingly, there is a link between PTSD, immune system dysfunction and inflammation (125-127).

There’s many different ways to deal with trauma and overcome it. 

But here are some suggestions: 

• The Muse headband to calm your reptilian brain

• The EmWave 2 activates the rest and digest part of your nervous system

• Neurofeedback training can help with various problems, including ADHD, anxiety, PTSD, and other brain-centered conditions.

For other options and strategies, read my other article about overcoming trauma and PTSD without medication.

Then there’s chronic stress. 

There’s also a link between chronic stress, microglia activation and neuroinflammation (132).

The inflammation caused by chronic stress has been shown to cause alterations in the metabolism of neurotransmitters in the brain (133).

This can result in abnormal neurotransmitter levels, increasing your risk of depression, anxiety, fatigue, and pain. (133; 134).

Read my articles about lowering the stress hormone cortisol and the best supplements to reduce stress and anxiety to learn more about how you can manage your stress.

6. Normalize Your Bodyweight

Not surprisingly, your overall health is best if you’re relatively lean. 

Being overweight comes with a number of health problems, including hypertension, diabetes, heart problems.

But being overweight also increases your risk of developing poor brain function and mental health problems (140-144). 

The consequences of obesity are even worse. 

There’s a strong link between obesity and neuroinflammation (145-151).

How?

The inflammation caused by obesity leads to inflammation in the brain, particularly the hypothalamus (145, 148).

The hypothalamus plays a significant role in hormonal health, emotional regulation, and your body’s metabolism.

One result of neuroinflammation in the hypothalamus is microglial proliferation.

This results in a vicious cycle of increasingly more and more neuroinflammation.

Eventually, the hypothalamus undergoes neurodegeneration (145). 

The result is declining cognitive function, cognitive impairment, and poor emotional control.

You’ll also become more prone to overeating, which then makes the problem even worse.

It was recently demonstrated that other brain structures also get inflamed due to obesity. These structures include the cortex (your brain’s CEO), the amygdala (its emotional center), and the brainstem (for very basal bodily functions) (147). 

Neuroinflammation then affects your mood and reproductive function (149).

Even in childhood, there’s a link between obesity and inflammation of the nervous system (146)

Visceral fat, between your organs, is the most damaging type of fat. The neuroinflammation that results from this type of fat damages DNA and causes oxidative stress in both the brain and peripheral tissues (149, 151).

So what’s the solution?

It’s very likely that you’ll lose weight if you stick to eating the foods included in my Free Grocery Shopping Guide for Optimal Brain and Mental Health. 

Implementing many of the other health strategies in my other articles can help as well.

7. Grounding

Grounding and earthing have become popular in the natural health and wellness space. 

With grounding, you allow your body to remove a positive charge to an object that conducts electricity. 

Earthing does the same, but allegedly supplies your body with the negative charge from the earth as well. 

The easiest way to earth is to put your bare feet on sand or grass.

It turns out that grounding and earthing lower your overall inflammation levels (223-226). 

That connection is interesting because, lately, scientists have also found a link between your body’s general inflammation levels and neuroinflammation (227-231).

The systemic inflammation-lowering effects of grounding will likely reduce inflammation in your brain as well.

For the best results, spend 15 minutes daily with your bare feet on the earth. You can combine earthing with sunlight for even better results.

The Best Foods To Naturally Reduce Inflammation in the Brain

8. Green Tea (EGCG)

Green tea contains the antioxidant epigallocatechin gallate (EGCG). 

It’s neuroprotective, lowers neuroinflammation, and counters aging (135-139).

EGCG is praiseworthy because it may counter brain disorders such as Alzheimer’s disease. It protects the brain by inhibiting the activation of microglia and reducing cerebral inflammation in Alzheimer’s disease. It also prevents neurotoxicity (135-137). 

Through its positive effect on inflammation and immune system regulation, EGCG may impede nervous system conditions such as multiple sclerosis (138).

Lastly, EGCG counters the neuroinflammatory effects of obesity. It inhibits pro-inflammatory cytokines such as TNF-alpha, Interleukin-6 and Interleukin-1-Beta (139). 

To get sufficient EGCG into your brain, you would need to drink a lot of green tea every day. 

For that reason, I prefer supplementing with EGCG. 

The Optimal Antiox supplement contains an optimal dose of EGCG extract. It combines EGCG with vitamin C to make it more absorbable. This removes the risk of liver damage that you may experience when you supplement with large doses of EGCG over a long period of time.

9. Sulforaphane (From Broccoli)

Your Brussels sprouts contain an almost-magical natural plant compound called “sulforaphane” (158-163). 

Sulforaphane is a phytochemical found in cruciferous vegetables.

Broccoli, kale, and cabbage are some other excellent sources of sulforaphane. 

Sulforaphane is known to promote autophagy in the brain and make the blood-brain barrier less leaky.

But it’s also neuroprotective and lowers neuroinflammation (158, 161). 

As a result, the compound decreases the risk for nervous system conditions such as Alzheimer’s disease, Parkinson’s disease, multiple sclerosis, epilepsy, psychiatric disorders, and stroke (158).

Sulforaphane prevents cell death under stress and keeps your memory sharp. It also counteracts the brain inflammation associated with depression (159-161).

The best way to ingest sufficient sulforaphane is to eat an adequate amount of cruciferous vegetables. 

You can also take a supplement with it to ingest higher dosages.

If you decide to take it in supplement form, make sure you get the "myrosinase-activated" form.

Myrosinase is the enzyme in broccoli that helps metabolize sulforaphane.

I once bought a supplement that didn't contain myrosinase and had to return it, and then ended up buying another one instead.

10. Coffee (Caffeine)

Coffee and caffeine are excellent for brain health.  

There is lots of research showing they are very healthy and can lower the risk of developing neurodegenerative diseases. 

But they can be a double-edged sword.

They have enormous benefits, but potential downsides as well (such as poor sleep).

For neuroinflammation, though, coffee and caffeine shine (164-171). 

Coffee gives you the best anti-inflammatory results, and taking pure caffeine is not as effective. As a result, coffee can lower your risk of developing a neurodegenerative disease, such as Alzheimer’s disease and Huntington’s disease (164-165).

However, people still respond differently to coffee and caffeine, so observing how you react is best (169). 

A golden mean between excess and abstinence - consuming one or two cups of coffee daily - is probably best (171).

Coffee and caffeine can disrupt sleep though, so make sure you don’t drink it in the evening close to bed.  

Some people like me are really sensitive and have to stop drinking it very early in the day so that it doesn’t disrupt their sleep. I would have my last cup sometime between 10 in the morning and noon. Any later than that and it disrupted my sleep. 

It’s also a good idea to try to consume the whole coffee fruit, instead of just coffee or pure caffeine. 

Traditionally, the coffee bean is extracted from the coffee fruit for roasting. And the surrounding fruit is discarded.  

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

And researchers have found that consuming whole coffee fruit concentrate can significantly enhance cognitive functioning.  

That’s why I included coffee fruit in the Optimal Brain supplement.

11. Cacao

Coffee and cacao are a match made in heaven. 

They’re also a match from a neuroinflammation standpoint (172-176).

First, cacao is neuroprotective, increases blood flow in the brain, and supports cognitive function (172, 174).

Cacao also has powerful antioxidant properties. Cacao contains compounds called “flavonoids”, which reduce neuroinflammation and improve memory and learning (173).

Cacao consumption has also been shown to counter neurodegenerative diseases such as Alzheimer’s disease and Parkinson’s disease (173). 

Cacao consumption also protects the peripheral nervous system (176).

Cacao can also reduce pain, which originates mainly in both parts of the nervous system. A potential link exists between its pain-inhibiting effects and its reduction in neuroinflammation (175).

12. Turmeric (Curcumin)

Turmeric and its most crucial biological compound, curcumin, have taken the natural health and wellness space by storm (177-183). 

Turmeric has robust anti-systemic inflammation and anti-neuroinflammation effects (177-182).

The most active ingredient, curcumin, counters neuroinflammation and protects memory function (177, 180).

Other mechanisms for the prevention of neurodegenerative diseases exist as well. 

For example, inflammatory mediators such as TNF-alpha, nitric oxide, and IL-1-Beta are inhibited by curcumin (178). 

Mitochondrial function is also supported by turmeric (178). 

And the active ingredient curcumin is uniquely promising for countering neuroinflammation (178, 181)

Even for traumatic brain injury, curcumin helps (179).

But how should you consume turmeric or curcumin? 

For most people, a high-quality curcumin supplement is by far the best. 

Turmeric and curcumin are included in the Optimal Antiox supplement. 

13. Pomegranate

Pomegranates have become popular in the natural health and wellness space because of their high nutrient content and unique benefits (213).

The fruit has a solid anti-neuroinflammatory effect, although more human research is needed (214-215). 

As a result, pomegranate may have promising effects in countering Parkinson’s disease and Alzheimer’s disease.

Pomegranate is also famous for its ability to promote blood flow and keep your blood vessels supple (216). 

Its effects of reducing inflammation, and improving blood vessels or endothelial function, are likely interrelated. 

Drinking pomegranate juice with a meal that contains fiber, such as vegetables, is a great way to integrate it into your diet.

14. Ginger

Ginger is a spice that has fascinating anti-neuroinflammation properties. 

Compounds such as “10-gingerol” and “6-Shogaol“ are responsible for that effect (207-208). 

Fresh ginger has the best effects, so definitely include it in your cooking. 

Want to learn more? 

Download the brain-supportive cooking ingredients I recommend for optimal brain health and for lowering neuroinflammation.

Don’t want to eat ginger?

A ginger extract can also lower neuroinflammation (209-211).

15. Garlic

Who doesn’t love garlic? If you don't, you can take an aged garlic extract supplement.

It turns out that garlic significantly reduced general inflammation and neuroinflammation (194).

First of all, garlic inhibits microglia activation (190). 

As a result, garlic can protect memory against stress and neurodegenerative influences (190-192).

Raw garlic tends to have the most promising health-promoting effects, including inhibiting neuroinflammation (193).

Due to the pungent smell, you may want to supplement with aged garlic extract and cook with regular garlic.

The Best Nutrients, Herbs and Supplements To Naturally Reduce Inflammation in the Brain

16. Vitamin B6

Vitamin B6 is an important nutrient for normal brain development and for keeping the nervous system healthy.

It turns out that vitamin B6 is essential for keeping inflammation in check and your mitochondria healthy (100-104).

If you have excess inflammation, and neuroinflammation, your vitamin B6 levels are more likely to be low (103; 104).

In animal studies, vitamin B6 protects against toxicity in the brain, and inflammation plays a significant role in that process.

Fish, chicken, beef, and eggs are all excellent sources of vitamin B6. Various fruits and vegetables are also excellent sources. Potatoes, avocados, and chickpeas are also packed with vitamin B6 (98-99).

I hold vitamin B6 very close to my heart because supplementing with it was essential when I used and came off psychiatric medication.

Nowadays, I include vitamin B6 in my Optimal Zinc supplement. That supplement can be helpful for neuroinflammation.

Why?

Because the zinc within the supplement can also lower neuroinflammation and systemic inflammation (105-109).

Several other ingredients in Optimal Zinc can help keep your neuroinflammation levels down, which can then improve your mental health.

17. Omega-3 Fatty Acids

The last few decades have seen enormous research on omega-3 fatty acids and health, including brain health. 

Without a doubt, omega 3 fats are very beneficial for promoting optimal brain health (110-115). 

These fats improve well-being, increase blood flow to the brain, counter neurodegeneration, and enhance learning and memory. As a result, brain disorders and cognitive decline can be reduced and prevented.

Omega-3 fats have these positive effects because they greatly reduce neuroinflammation (118-124). 

The long-chain omega-3 fatty acids are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

EPA is known to boost mood, and DHA helps maintain brain structure.

Under high stress, EPA and DHA counter excess brain inflammation, reduce cell death and help create new brain cells (124).

In Alzheimer’s disease, EPA and DHA lower brain inflammation (118). 

These omega-3 fats also regulate microglia, and they have anti-inflammatory and neuroprotective effects through that mechanism (119-120).

As a result, omega-3 fatty acids also play a significant preventative role in many potential brain diseases, such as Alzheimer’s disease and depression (118, 121-122). 

Fatty cold-water fish and shellfish are the best sources of high-quality omega-3 fatty acids (116; 117). This includes:

• Wild salmon

• Mackerel

• Herring

• Anchovies

• Cod

• Sardines

• Mussels

• Oysters

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

Algae are a decent source if you’re vegetarian or vegan.

18. Ginkgo Biloba

Ginkgo Biloba is a Chinese tree that has been used in traditional medicine as a natural remedy for thousands of years (152).

Studies show that Ginkgo Biloba has anti-inflammatory effects in the brain (153-157).

Ginkgo Biloba inhibits microglial activation and neuroinflammation (153).

By countering neuroinflammation, Ginkgo Biloba protects against mild chronic stress and depression (154).

The plant additionally works as an antioxidant (155).

Ginkgo Biloba can also protect the hypothalamus against damage and improve memory (156-157).

My Optimal Brain supplement contains Ginkgo Biloba, along with other premium ingredients that protect the brain and enhance cognition.

19. Ginseng

Ginseng is a root and natural remedy that has adaptogenic properties, meaning it reduces stress and normalizes bodily functions after stress (184; 185). 

Ginseng has been shown to modulate neuroinflammation, act as an antioxidant, and protect neurons from damage  (186).

Ginseng inhibits microglia activity, which means inflammation in the nervous system is less likely to spiral out of control (187).

As a result, ginseng may have benefits for health conditions interrelated with neuroinflammation, such as Alzheimer’s disease and stroke (188). 

It’s also been shown to protect against the deterioration of cognitive function and promotes healthy memory (189).

Ginseng is one of my favourite herbal supplements for brain function and depression.

The best form of ginseng that I have personally benefited the most from is American Ginseng (Panax quinquefolius).

Years ago, I found that it improved my memory and cleared brain fog quite quickly. But I no longer need to take it.

20. N-Acetyl-Cysteine (NAC)

N-acetyl-cysteine (NAC) is a slightly altered version of the amino acid “cysteine” (195). 

It’s also the precursor to glutathione, your body’s master antioxidant.  

It has potent antioxidant effects. 

But it also has anti-inflammatory effects and anti-neuroinflammatory properties (196; 197)

For instance, with alcohol poisoning, NAC has potent effects in preventing neurotoxicity and neuroinflammation (198).

The same is true for other highly stressful situations, such as chemotherapy for cancer (199).

NAC can also help prevent depression by lowering brain inflammation (200). 

If you are interested in trying NAC, it is included in the Optimal Antiox supplement. 

But make sure you read this previous article to learn how I used NAC to optimize my brain function and mental health.

21. Lithium Orotate

Lithium is a mineral and it’s been used for mental health promotion for decades (201, 202). 

Lithium orotate can be taken as a supplement, and it crosses the blood-brain barrier and affects brain function and mental health (204). 

In the nervous system, lithium is neuroprotective, lowers inflammation, promotes autophagy, acts as an antioxidant, and improves mitochondrial function (203).

As a result, lithium can help counter the development of neurodegenerative diseases (205).

You’ll want to take lithium orotate, and you’ll want to take a low dose. Lower dosages have fewer potential side effects (206).

If you take psychiatric medication, you may want to check out lithium orotate.

I used to take it. I don’t take it anymore because I don’t need it. But I remember it making me feel calm and stable. 

22. Cannabinoids

Cannabis contains “cannabinoids”. 

The psychoactive THC and relaxing CBD are two examples of such cannabinoids (217). 

Your body has its own endocannabinoid system. The cannabinoids you consume interact with that system.

It turns out that cannabinoids have anti-neuroinflammatory effects. 

CBD counters autoimmunity by lowering inflammation in the nervous system (218-219).

Other cannabinoids have anti-neuroinflammation effects as well (220-222). 

For the best results, take a full-spectrum cannabinoid supplement that contains CBD but minimal THC.

Check out this article for other ways to support your endocannabinoid system.

23. Bacopa Monnieri

Bacopa monnier is another adaptogen with neuroprotective and anti-neuroinflammation effects (232-236).

This is likely why bacopa can aid memory and learning and reduce the risk for neurodegenerative diseases such as Alzheimer’s disease. 

Other conditions of the central and peripheral nervous systems are positively affected by bacopa as well.

I like bacopa for lowering stress and anxiety, and I used it frequently in the past. So it’s a good option if you’re looking for something to reduce brain inflammation and relieve anxiety at the same time.  

Bacopa also enhances attention and learning, and helps your body create new synapses in the brain.

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Live Optimally, 

Jordan Fallis 

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References:

(1) https://pubmed.ncbi.nlm.nih.gov/32600167/ 

(2) https://pubmed.ncbi.nlm.nih.gov/33961674/ 

(3) https://pubmed.ncbi.nlm.nih.gov/33228537/ 

(4) https://pubmed.ncbi.nlm.nih.gov/34955170/ 

(5) https://pubmed.ncbi.nlm.nih.gov/35053845/ 

(6) https://pubmed.ncbi.nlm.nih.gov/35945692/ 

(7) https://pubmed.ncbi.nlm.nih.gov/31751617/ 

(8) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7303478/ 

(9) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4444319/ 

(10) https://pubmed.ncbi.nlm.nih.gov/29752039/ 

(11) https://pubmed.ncbi.nlm.nih.gov/36040029/ 

(12) https://erj.ersjournals.com/content/21/2/317 

(13) https://pubmed.ncbi.nlm.nih.gov/24144733/ 

(14) https://pubmed.ncbi.nlm.nih.gov/30874626/ 

(15) https://pubmed.ncbi.nlm.nih.gov/24727365/ 

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