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/ 

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(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 

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(14) https://pubmed.ncbi.nlm.nih.gov/30874626/ 

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19 Natural Xanax Alternatives To Reduce Your Anxiety and Stress

In today's fast-paced world, feelings of anxiety and overwhelming stress are common. 

From sudden bouts of panic to prolonged periods of unease, anxiety affects millions worldwide. 

To combat these feelings, many turn to medications like Xanax, a widely prescribed drug that offers temporary relief. 

However, while effective, Xanax comes with its own set of side effects. 

It also has the potential for dependency, which prompts many to seek more natural solutions.

The allure of natural Xanax alternatives lies in their potential to alleviate anxiety without the accompanying risks of traditional medications like Xanax. 

This article will delve into these natural Xanax alternatives, presenting a holistic approach to managing anxiety and stress. 

Whether you're someone who's been on Xanax and is seeking a natural substitute, or you're merely curious about holistic health approaches, this guide aims to enlighten and offer choices for a calmer, more balanced state of mind.

Continue reading to learn more.

Why There’s A Growing Need for Natural Xanax Alternatives

Xanax, also known as alprazolam, has undoubtedly provided relief to countless individuals who struggle with anxiety. 

This benzodiazepine is known for its rapid onset of action. 

It’s very effective at reducing symptoms of anxiety and panic. 

But like many prescription medications, it's not without its drawbacks.

For starters, Xanax can present a range of side effects. This includes drowsiness and dizziness, and even more severe issues like respiratory depression and memory problems (1). 

Over time, the body can build a tolerance to Xanax, meaning that higher doses may be required to achieve the same therapeutic effects. 

This, in turn, leads to physical dependence and addiction, where the body becomes reliant on the drug to function normally.

It's these potential pitfalls of Xanax that lead many to search for alternatives. 

Natural solutions can often be gentler on the body and mind, with fewer side effects. They can also promote overall well-being instead of just simply suppressing symptoms. 

Plus, natural remedies often encompass broader lifestyle changes. This empowers individuals to take control of their mental health in diverse ways, from dietary shifts to mindfulness practices.

In a society increasingly leaning towards organic, chemical-free, and holistic approaches to well-being, interest in natural Xanax alternatives is both understandable and timely. 

In the next sections, I’ll explore these natural Xanax alternatives in depth.

The Best Plant and Herbal Alternatives to Xanax

1. Passion Flower

Passion flower is scientifically known as Passiflora incarnata.

It’s been used for centuries as a remedy for various ailments, mainly for its calming and sedative properties. 

As a result, it presents a promising natural alternative to pharmaceutical drugs like Xanax.

Passion flower contains compounds that have sedative properties, which can help reduce anxiety. 

It's believed to increase levels of gamma-aminobutyric acid (GABA) in the brain. GABA lowers the activity of some brain cells, promoting a sense of relaxation (2). 

Several studies have explored the effectiveness of passionflower in treating anxiety. 

In one study, researchers found that it can be just as effective as benzodiazepine drugs for generalized anxiety disorder (GAD) (3). 

Another showed that it can reduce pre-surgery anxiety, comparable to standard medications (4). 

Passion flower can be consumed in various forms, including teas, tinctures, capsules and liquid extracts.

I personally have experience with Passion flower. It was one of the first herbal remedies I took many years ago to manage my anxiety. That’s why it’s included in this anti-anxiety supplement.

Passion flower can be safely combined with other natural anti-anxiety remedies, amplifying its effects. 

For instance, combining it with lemon balm or valerian root can provide a more potent calming effect.

2. Valerian

Valerian root is a natural remedy and medicinal herb, derived from the Valeriana officinalis plant.

It has been used for thousands of years to treat various conditions. 

Its most celebrated use is for sleep disorders and anxiety.

As a result, Valerian root is an  attractive natural sedative and compelling alternative to drugs like Xanax.

In fact, it’s often called “Nature’s Valium”.

Similar to Passion flower, Valerian root affects GABA levels in the brain. By inhibiting the breakdown of GABA, Valerian can help calm anxiety (5). 

Numerous studies have delved into Valerian's effectiveness for anxiety. 

Researchers have found that Valerian reduces the physiological symptoms of anxiety, such as palpitations and trembling (6). 

Valerian is available in various preparations, including teas, tinctures, capsules, and tablets.

Along with Passion flower, Valerian was one of the first herbal remedies I took many years ago to manage my anxiety. I would take it at night to reduce anxiety and improve my sleep. It’s included in this anti-anxiety supplement.

Valerian can be combined with other natural remedies, such as lemon balm, to create synergistic effects, making it more potent than using it on its own.

3. Lemon Balm

Lemon balm, with its botanical name Melissa officinalis, is a perennial herb from the mint family. 

Its gentle lemon scent has made it popular in culinary dishes.

But beyond its aromatic allure, lemon balm has a longstanding reputation in herbal medicine.

It’s particularly known for its calming properties.

Research indicates that lemon balm can elevate mood, ease nervousness, and counteract anxiety-related stress (9). 

Much like Valerian and Passion flower, lemon balm is believed to positively influence GABA levels in the brain. As a result, it promotes relaxation and reduces overactivity in the nervous system (10). 

Scientific studies on lemon balm have showcased its benefits for anxiety. 

One particular study revealed that participants who consumed lemon balm reported improved mood and significantly reduced levels of anxiety (11). 

Lemon balm also contains compounds like rosmarinic acid, which possess neuroprotective properties (7-8). 

As a result, it can also improve cognitive performance and increase alertness (12). 

This makes it unique, as it calms the mind without causing drowsiness, a common side effect of many anti-anxiety medications.

Lemon balm works well in conjunction with other herbs. 

For instance, when paired with Valerian root, the combination can be particularly effective in treating insomnia and restlessness.

Lemon balm is included in this anti-anxiety supplement.

Beyond supplements and teas, lemon balm is also used in essential oil form for aromatherapy.

4. Lavender

Lavender, renowned for its signature scent and stunning purple hue, belongs to the Lavandula genus.

It’s been a staple in traditional medicine for centuries. 

Today, lavender stands out as a promising natural Xanax alternative. 

Multiple studies have revealed that lavender oil can effectively reduce generalized anxiety (13). 

In some research, the anxiety-reducing effects of lavender were found to be comparable to anti-anxiety medications (14). 

Silexan is a standardized lavender oil preparation available in oral capsule form. 

Clinical trials have shown that Silexan is effective at reducing anxiety. It even compares favorably to some conventional benzodiazepines and antidepressants, but without the potential for addiction or significant drowsiness (15). 

One of the most popular uses of lavender is in aromatherapy. 

Inhaling lavender essential oil has been linked to reduced stress and anxiety, and even improved sleep (16). 

This method offers immediate relief, especially in acute stress situations.

Some studies suggest that lavender can also enhance cognitive function, especially in high-stress situations. This positions it uniquely, as it offers both relaxation and mental clarity (17). 

Preliminary research suggests that lavender might have antidepressant properties as well (18). 

Beyond its oral and aromatic applications, lavender can be incorporated into massages, baths, or even as a topical solution.

5. Kava

Kava is derived from the roots of the Piper methysticum plant, found in the South Pacific islands.

It has a history deeply embedded in cultural rituals and traditional medicine. 

Its consumption typically results in a calming effect.

This makes it a popular natural remedy for anxiety and a contender to medications like Xanax.

The primary active compounds in Kava are kavalactones, which are believed to affect neurotransmitters in the brain, particularly GABA and dopamine (19). 

This influence can lead to feelings of calmness, relaxation, and euphoria.

Multiple clinical studies have investigated the effectiveness of Kava in treating anxiety. 

A systematic review of these studies indicated that Kava is a beneficial and effective treatment for anxiety. The researchers concluded it has positive effects similar to the effects of standard anti-anxiety medications (20-22). 

Kava is known to produce quick results, with many users reporting anxiety-reducing effects within an hour or even minutes of consumption. This rapid action can be especially helpful in acute anxiety situations.

However, kava still has the potential for side effects, especially skin problems at higher doses. My recommendation is to follow the instructions on the product that 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.

6. Ashwagandha

Ashwagandha, also known as Withania somnifera, is a herb used in Ayurvedic medicine, an ancient Indian system of natural healing.

Often called the "Indian ginseng," this adaptogenic herb has been used for over 3,000 years to relieve stress, increase energy levels, and improve concentration. 

Many people today are turning to Ashwagandha as a natural alternative to pharmaceuticals like Xanax. 

Clinical trials have found that Ashwagandha can effectively reduce stress and anxiety (23). 

In some studies, the reduction in anxiety with Ashwagandha supplementation rivalled those achieved by some psychiatric drugs (24). 

One of the primary ways Ashwagandha combats stress and anxiety is by regulating cortisol levels. Cortisol is the body's primary stress hormone. Elevated cortisol, especially chronically, can lead to a myriad of health issues, including increased anxiety. 

Studies have shown that Ashwagandha can significantly reduce cortisol levels (25). 

Ashwagandha also possesses neuroprotective characteristics, supporting brain health, enhancing mood, and reducing the risk of neurodegenerative diseases (26). 

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

It’s included in the Optimal Calm supplement.

7. Chamomile

Chamomile is an age-old herbal remedy. 

It’s commonly recognized as a soothing tea ingredient. 

But beyond its comforting aroma and flavor, chamomile holds therapeutic properties. 

As a result, it has been a staple in traditional medicine across various cultures, and it’s a potential alternative to pharmaceuticals like Xanax.

Chamomile contains apigenin, which is an antioxidant that binds to certain receptors in the brain, which then promotes relaxation and reduces insomnia. Its mild sedative effect is one reason why chamomile tea is a popular bedtime drink (27). 

Studies have shown that chamomile extract can help reduce symptoms of generalized anxiety disorder (GAD) (28). 

Some participants in these studies experienced a reduction in anxiety comparable to certain psychiatric drugs (29). 

Along with its anxiety-reducing properties, chamomile also exhibits antidepressant activity (30). 

Lastly, chronic inflammation is often linked to anxiety and mood disorders, and chamomile's potent anti-inflammatory properties can help counteract this (31).

Beyond teas, chamomile is available in various forms, including supplements, essential oils, and topical applications.

The Best Supplements and Nutrient Alternatives to Xanax

8. Magnesium

Magnesium is an essential mineral that’s required for over 300 enzymatic reactions in the body.

Its importance in supporting brain function makes it a notable natural Xanax alternative for managing anxiety.

Magnesium plays a critical role in the proper functioning of the nervous system.

By modulating the activity of NMDA receptors in the brain, magnesium can help regulate neural excitability, preventing overstimulation and promoting calmness (32). 

Chronic stress can deplete magnesium levels in the body (33). 

Conversely, adequate magnesium levels can help regulate the body's stress-response system (34). 

Magnesium is also involved in the synthesis of neurotransmitters like GABA, which are crucial for the regulation of anxiety and mood (35). 

Many individuals, especially in the Western world, are magnesium-deficient and would benefit from supplementation.

Magnesium is included in this supplement.

Magnesium works even better with vitamin B6. 

Research shows that combining magnesium with vitamin B6 can enhance the absorption and effectiveness of magnesium. And some studies suggest this combination can be particularly effective in alleviating anxiety (36-37). 

You should also 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.

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

9. Theanine

Theanine is an amino acid predominantly found in tea leaves (especially green tea).

It’s one of the reasons why tea gives you a very relaxed and less stimulating experience than coffee.

Theanine has gained attention for its calming and cognitive-enhancing properties. As a result, it’s a compelling natural option for those seeking relief from stress and anxiety.

Theanine has been shown to increase the production of alpha brain waves, which are associated with states of relaxed alertness. By promoting this brain wave activity, it can help ease the mind without causing drowsiness (38). 

Theanine also increases the production of certain neurotransmitters, such as dopamine, serotonin, and GABA. These neurotransmitters play a pivotal role in relaxation, mood regulation, and overall brain function (39). 

Studies have indicated that theanine can also help reduce the physiological responses to stress. Individuals taking theanine experience a reduction in heart rate and salivary immunoglobulin A, both of which typically spike during stress (40-41). 

Beyond its calming effects, theanine has been associated with improved focus, alertness, and cognitive performance, especially when taken in combination with caffeine.

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

10. Omega-3 Fatty Acids

Omega-3 fatty acids include EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).

They are vital nutrients with an impressive array of health benefits. 

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

They also play a key role in mood regulation and the alleviation of anxiety. 

Multiple studies have indicated that individuals with higher omega-3 intake or higher blood levels of omega-3s tend to have reduced symptoms of anxiety (42). 

Clinical trials have also shown promise in using omega-3 supplements to alleviate anxiety (43). 

Some studies suggest that omega-3 supplementation can reduce cortisol (a primary stress hormone) in response to stressful situations (44). 

Omega-3s also influence the release and function of neurotransmitters such as serotonin and dopamine, which are both essential for optimal mental health (45). 

As you may know, chronic inflammation has been linked to mood disorders, including anxiety. 

Omega-3s, especially EPA, exhibit potent anti-inflammatory effects, which can then benefit brain health and alleviate symptoms of anxiety (46). 

Omega-3s also play a protective role against the onset of anxiety and depression, particularly when consumed in adequate amounts from an early age (47). 

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

Food sources of omega-3 fatty acids include:

• Fatty fish like salmon, mackerel, and sardines

• Flaxseeds

• Chia seeds

• Walnuts

• Eggs

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

Supplements, like fish oil, are also commonly used to increase omega-3 intake.

11. B Vitamins

B vitamins are a group of water-soluble vitamins that are essential for optimal health.

They have long been recognized for their role in maintaining nerve function, supporting metabolism, and aiding cellular processes. 

As research progresses, there's growing evidence linking adequate B vitamin intake with improved mood and reduced anxiety.

While they don't directly replace medications like Xanax, B vitamins can be an instrumental part of a holistic approach to mental health. 

The nervous system relies heavily on B vitamins, especially B1 (thiamine), B3 (niacin), and B12, for its proper function. Deficiencies can lead to symptoms such as anxiety (48). 

Certain B vitamins, notably vitamin B6 (pyridoxine), are involved in the synthesis of neurotransmitters such as serotonin, dopamine, and GABA. All of these neurotransmitters play a crucial role in mood regulation and anxiety control (49). 

The adrenal glands, responsible for releasing stress hormones, require adequate amounts of vitamin B5 (pantothenic acid) for proper function. Maintaining optimal adrenal health by supplementing with Vitamin B5 can help in managing the body's stress response (50). 

B vitamins can be found in a variety of foods. Meats, seeds, nuts, and dark leafy greens are all excellent sources.

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

B vitamins are also included in the Optimal Calm supplement.

12. Probiotics

Probiotics are beneficial bacteria and yeasts. They have historically been lauded for their role in digestive health.

But recent scientific advances have discovered a fascinating connection between your gut microbiome and your brain, often referred to as the "gut-brain axis."

The gut and the brain communicate through multiple pathways, including the vagus nerve, neurotransmitters, and the immune system (51-53). 

This bi-directional communication means that the state of your gut can influence your mental health. 

Many neurotransmitters are predominantly produced in the gut. As a result, probiotics can influence the production and modulation of these neurotransmitters (54). 

An imbalanced gut can also lead to chronic inflammation, which is increasingly linked to various mood disorders, including anxiety. 

Probiotics can help restore balance to the gut microbiome, reducing inflammation and its detrimental effects on your mental health (55). 

Some studies even suggest that individuals with a balanced gut microbiome have a healthier physiological response to stress, which includes a more regulated cortisol (stress hormone) response (56). 

Multiple clinical trials have investigated the effects of specific probiotic strains on mood and anxiety. Researchers have found that certain strains can alleviate anxiety and improve overall mood (57). 

Lastly, a balanced gut can more efficiently absorb essential nutrients, including those vital for brain function and mental health, such as B vitamins, magnesium, and omega-3 fatty acids (58). 

Fermented foods like yogurt, kefir, sauerkraut, kimchi, miso, and tempeh are rich natural sources of probiotics. Incorporating these foods into your diet can support a balanced gut microbiome.

You can also take a probiotic supplement, such as Optimal Biotics. 

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

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

The Best Lifestyle Alternatives to Xanax

13. Meditation

The ancient practice of meditation, deeply rooted in numerous cultures and traditions, has stood the test of time. 

With modern scientific methodologies, we're now beginning to understand its profound beneficial effects and its ability to reduce stress and anxiety.

While meditation is not a direct pharmaceutical alternative like Xanax, consistent meditative practice offers meaningful benefits.

Neuroimaging studies have shown that consistent meditation can lead to changes in the structure and function of the brain. 

During a meditation session, areas of the brain associated with stress and anxiety show reduced activity (59). 

Regular meditation practice can also bolster the parasympathetic (or "rest and digest") nervous system, promoting relaxation and counteracting the effects of the stress-induced "fight or flight" response (60). 

Research shows that being in the present moment can reduce rumination (repetitive thinking about the past) and excessive worry about the future (61). 

Meditation can also stimulate the production of neurotransmitters like serotonin, dopamine, and endorphins, all of which play roles in the mitigation of anxiety (62). 

For best results, 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.

And remember, consistency is key. Like physical exercise, the benefits of meditation are often most pronounced with regular and consistent practice.

There are various forms of meditation, including mindfulness-based stress reduction (MBSR), transcendental meditation, and loving-kindness meditation. It can take some exploration to find which method resonates with you.

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

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.

14. Deep Breathing

Breathing, a fundamental life process, often goes unnoticed. 

Yet, the manner in which we breathe can greatly influence our physiological and psychological state. 

Deep breathing exercises, sometimes referred to as diaphragmatic or abdominal breathing, have been practiced across various cultures and traditions as a method to calm the mind.

While they're not an exact substitute for medications like Xanax, they can still be a potent tool in managing your anxiety and stress.

Shallow or rapid breathing is a typical response during stressful situations, activating the sympathetic ("fight or flight") nervous system. 

Deep breathing exercises, on the other hand, stimulate the parasympathetic nervous system, which counteracts stress and promotes relaxation (63). 

Concentrating on your breath can bring attention to the present moment, reducing ruminative thoughts about the past or worries about the future.

Deep breathing also lowers levels of cortisol, the primary stress hormone in the body, which then leads to reduced anxiety (64). 

Lastly, breathing exercises can stimulate the release of endorphins, leading to feelings of relaxation (65). 

Initially, it might feel unnatural or even challenging to breathe deeply, especially if you’re used to shallow breathing. But regular practice can help in making deep breathing a more spontaneous response to stress.

There are various deep breathing techniques, such as the 4-7-8 method (inhale for 4 seconds, hold for 7, exhale for 8), box breathing, and paced respiration. You’ll need to experiment to find which technique works best for you. 

For beginners, guided deep breathing sessions, available through apps or online videos, can also be helpful.

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.

15. Yoga

As the popularity of yoga has spread globally, scientific studies have begun to validate its effectiveness as a tool for optimal mental health. 

While yoga isn't a direct pharmaceutical counterpart to Xanax, its consistent practice can substantially aid in managing anxiety and stress.

Many yoga practices activate the parasympathetic nervous system, which is responsible for relaxation and recovery. This counteracts the "fight or flight" stress response driven by the sympathetic nervous system (66). 

Yoga also stimulates the production of endorphins, which can lead to a reduction in stress and anxiety (67). 

There are many styles of yoga. Depending on your needs and preferences, it might take some time to find the most suitable style for you.

While many find anxiety relief through yoga, it might not resonate with everyone.

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.

16. Tai Chi

Originating in ancient China, Tai Chi is often described as "meditation in motion." 

It embodies a form of martial art and includes a series of gentle physical exercises and stretches.

While Tai Chi does not function as a direct replacement for medications like Xanax, its integration of movement and mindfulness offers substantial benefits for those grappling with anxiety and stress.

Regular practice of Tai Chi has been shown to reduce levels of the stress hormone cortisol. As a result, individuals can experience decreased feelings of stress and anxiety (68). 

For beginners, it's beneficial to learn Tai Chi under the guidance of a qualified instructor. This ensures proper form and maximizes the benefits.

Just like any practice, the benefits of Tai Chi are best realized with regular and consistent practice.

17. Exercise

Exercise is a universal remedy with a myriad of benefits for both the body and the mind. 

Its ability to alleviate anxiety and stress is backed by a wealth of scientific evidence, and it’s an attractive natural alternative to medications like Xanax.

Regular exercise can help regulate and reduce the release of cortisol, the primary stress hormone, promoting a more balanced emotional state (69). 

Engaging in physical activity stimulates the release of endorphins, which foster a sense of wellbeing (70). 

Physical activity can also help regulate the autonomic nervous system. A balanced autonomic nervous system means there’s a healthy balance between the sympathetic (fight or flight) and parasympathetic (rest and digest) responses (71). 

The best type of exercise is one that you’ll enjoy and stick with. Whether it’s walking, jogging, cycling, swimming, dancing, or weightlifting, personal preference plays a crucial role in adherence.

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

Not surprisingly, exercise is recommended by many experts as their number one piece of advice for optimal brain function and mental health.

18. Limit Caffeine

Caffeine is commonly found in coffee, tea, energy drinks, and certain medications.

It is a central nervous system stimulant that affects millions of people daily. 

Cutting back or eliminating caffeine can serve as a natural approach to reducing anxiety, making it a lifestyle alternative to medications like Xanax. 

While many people love that caffeine makes them more alert and energetic, caffeine also exacerbates symptoms of anxiety, such as feelings of nervousness, restlessness, and increased heart rate (72). 

For those prone to panic attacks, excessive caffeine can trigger these episodes or intensify their severity due to its excitatory effects on the nervous system (73). 

Keep in mind that individuals metabolize caffeine at different rates and have varying thresholds for its effects. Some people might be particularly sensitive to caffeine and experience heightened anxiety even with small amounts.

However, it’s important to point out that coffee is definitely good for brain function. There is a lot of research showing it is very healthy and can be protective against dementia.

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 anxiety, I wouldn’t recommend high doses of caffeine.

My recommendation is to limit your caffeine intake, have caffeine-free days, and/or stop caffeine consumption several hours before bedtime to prevent potential sleep disruptions.

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.

19. Limit Alcohol

Alcohol is often viewed as a social lubricant, a means to relax, or even a temporary escape from the stresses of life. 

While it might offer short-term relief from anxiety for some individuals, the long-term relationship between alcohol and anxiety is more complicated.

In many instances, limiting or abstaining from alcohol can be a constructive step towards managing anxiety, presenting itself as a natural lifestyle alternative to medications like Xanax.

While alcohol can induce feelings of relaxation and euphoria initially, as its effects wear off, it can lead to increased heart rate, dehydration, and a surge in stress hormones, which can amplify feelings of anxiety (74). 

Alcohol alters levels of neurotransmitters in the brain, including serotonin and GABA. These imbalances can then result in increased anxiety levels later (75). 

Alcohol also disrupts the blood-brain barrier, and increases inflammation and oxidative stress in the brain. 

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 reduce anxiety. 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.

The Benefits of Natural Alternatives to Xanax

Natural remedies for anxiety and stress have been employed for centuries across various cultures, each with its own set of plant-based remedies, relaxation techniques, and holistic philosophies. 

As modern medicine evolves, it has begun to embrace, study, and confirm the benefits of some of these age-old practices. 

Here are some prominent advantages of the natural alternatives I listed above:

Fewer Side Effects: One of the most significant draws towards natural remedies is the reduced risk of side effects. Unlike psychiatric drugs, which can sometimes cause drowsiness, dependency, or other adverse reactions, natural alternatives are typically gentler on the body.

Support Overall Wellbeing: Natural remedies often go beyond just treating a specific symptom. They can enhance overall health by promoting better sleep, improved digestion, and bolstered immunity. For instance, herbs like Ashwagandha not only reduce anxiety but also help balance hormones and boost immune function.

Synergistic Effects: Some natural treatments, especially when combined, can have a synergistic effect, meaning the combined impact is greater than the sum of their individual effects. For instance, combining meditation with a balanced diet can lead to better mental clarity and reduced anxiety than either approach alone.

Sustainable & Preventative: Natural alternatives can be part of a long-term strategy to manage and even prevent anxiety. By incorporating habits like regular exercise or mindfulness practices, individuals can build resilience against future stressors.

Empowerment & Autonomy: Taking a proactive stance by using natural remedies can lead to a sense of empowerment. It fosters a mindset of active participation in one's healing journey, creating a deeper connection between mind and body.

Holistic Approach: Natural methods often look at the body as a whole interconnected system, addressing the root causes of anxiety instead of merely suppressing the symptoms. This holistic perspective ensures that the underlying issues are addressed, leading to more profound and lasting relief.

Flexibility & Personalization: The plethora of natural remedies available means individuals can tailor their approach to fit their unique needs and preferences. This flexibility can lead to more effective and personalized treatments.

In summary, natural alternatives offer a multifaceted approach to handling anxiety and stress. 

While they may not replace traditional treatments in every scenario, they provide valuable tools that can either complement conventional therapies or serve as primary methods of care for those seeking a more organic route to mental and emotional equilibrium.

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Live Optimally, 

Jordan Fallis 

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