13 Proven Ways Saunas Can Improve Your Mental Health

February 5, 2024 Jordan Fallis

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

Using a sauna regularly is one of them.

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

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

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

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

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

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

1. Saunas Improve Mood and Reduce Depression

Saunas can really help people that struggle with depression.

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

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

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

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

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

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

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

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

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

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

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

2. Saunas Reduce Anxiety and Stress

Not surprisingly, saunas can also reduce stress and anxiety.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Using a sauna is one of the ways.

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

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

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

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

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

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

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

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

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

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

6. Saunas Encourage the Growth of Myelin

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

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

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

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

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

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

7. Saunas Reduce the Risk of Dementia

Dementia is obviously a major concern today.

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

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

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

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

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

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

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

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

Intranasal insulin can also help.

8. Saunas Reduce Psychological Symptoms of Anorexia

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

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

9. Saunas Reduce Symptoms of Chronic Fatigue

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

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

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

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

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

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

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

10. Saunas Reduce Tension Headaches

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

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

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

11. Saunas Help Eliminate Heavy Metals

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

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

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

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

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

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

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

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

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

— Researchers writing in the Journal of Environmental and Public Health

12. Saunas Increase Deep Sleep

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

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

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

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

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

13. Saunas Support Thyroid Function

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

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

An illustration showing the thyroid gland.

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

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

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

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

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

I highly recommend getting a full thyroid panel done regularly.

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

Conclusion

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

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

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

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

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

Live Optimally,

Jordan Fallis

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References:

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

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

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How to Reverse Dementia Naturally with The Bredesen Protocol

February 4, 2024 Jordan Fallis

You may be doubtful that reversing cognitive decline and dementia is even possible.

I used to be too.

But I want to point you to an amazing study published in the Aging Journal.

How EMFs and WiFi Can Make Your Mental Health Worse

February 4, 2024 Jordan Fallis

You often hear that modern life is making us sick.

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

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

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

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

They’re actually a huge problem.

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

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

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

An illustration demonstrating EMFs in our environment.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

— Dr. Riina Bray

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

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

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

Zapped: Why Your Cell Phone Shouldn't Be Your Alarm Clock and 1,268 Ways to Outsmart the Hazards of Electronic Pollution by Dr. Ann Louise Gittleman, PhD
Earthing: The Most Important Health Discovery Ever by Dr. Stephen T. Sinatra, MD
Disconnect: The Truth About Cell Phone Radiation by Dr. Devra Davis, PhD

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

My Experience

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

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

Pathway leading toward's the cottage property.

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

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

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

The result? Dead air. Zero radiofrequency EMFs.

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

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

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

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

What did I experience from this experiment?

Deeper, more restful sleep – I usually never dream or remember any dreams. But I had very vivid dreams and remembered them the next morning while in the woods. This rarely happens. The last time this happened, it was when I was doing neurofeedback. I’ve since learned that neurofeedback is protective against EMFs and helps people cope with EMFs [because EMFs alter electrical activity in the brain (18-23)].
Complete elimination of coffee
Reduction in the amount of supplements I had to take – In the city, I usually need to manage some lingering symptoms with supplements and other therapies. But these symptoms faded when I completely removed myself from EMFs.
More mental energy and endurance
Increased focus

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

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

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

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

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

1. EMFs Damage Myelin

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

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

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

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

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

2. EMFs Reduce Cognitive Function

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

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

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

3. EMFs Contribute to Bipolar Disorder

Smiley faces. EMFs may contribute to bipolar disorder.

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

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

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

“I was diagnosed with bipolar disorder in 2003.

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

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

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

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

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

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

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

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

You can read her entire story here.

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

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

4. EMFs Alter Brain Proteins

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

What does this mean to us?

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

5. EMFs Increase Anxiety

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

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

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

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

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

6. EMFs Affect Neurotransmitters

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

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

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

7. EMFs Affect Thyroid Function

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

An illustration showing the location of the thyroid gland.

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

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

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

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

Chronic fatigue
Brain fog
Low mood
Forgetfulness
Weakness
Sluggishness

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

Check out this post for ways to support your thyroid.

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

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

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

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

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

— Dr. Hugh Taylor, MD

9. EMFs May Worsen Symptoms of Autism

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

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

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

10. EMFs Reduce Melatonin and Disrupt Sleep

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

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

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

Cellphone next to a woman sleeping. EMFs negatively affect sleep.

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

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

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

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

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

11. EMFs Increase Brain Tumors

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

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

12. EMFs Disrupt the Blood-Brain Barrier

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

A leaky brain. EMFs disrupt the blood-brain barrier.

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

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

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

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

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

13. EMFs Increase Risk of Depression and Suicide

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

A woman with depression. EMFs contribute to the rising rates of depression.

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

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

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

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

14. EMFs Increase Free Radicals and Oxidative Stress

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

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

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

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

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

15. EMFs Linked to Dementia

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

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

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

An elderly man sitting and thinking. EMFs contribute to dementia and cognitive decline.

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

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

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

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

Conclusion

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

— Omar N. Bradley

What EMFs would look like if you could see them.

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

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

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

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

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

So, stay tuned for that in an upcoming article.

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

Live Optimally,

Jordan Fallis

Connect with me

References:

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

(19) http://www.ewg.org/cell-phone-radiation-affects-brain-function

(20) https://www.ncbi.nlm.nih.gov/pubmed/12881192

(21) https://www.ncbi.nlm.nih.gov/pubmed/20001702

(22) https://www.ncbi.nlm.nih.gov/pubmed/14995060

(23) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4459698/

(24) http://www.neilcherry.nz/documents/90_b1_EMR_Reduces_Melatonin_in_Animals_and_People.pdf

(25) http://www.neilcherry.nz/documents/90_b1_EMR_Reduces_Melatonin_in_Animals_and_People.pdf

(26) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1262766/

(27) https://www.ncbi.nlm.nih.gov/pubmed/23051584

(28) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1519707/

(29) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4207748/

(30) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4207748/

(31) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3062017/

(32) http://www.saludgeoambiental.org/sites/saludgeoambiental.org/files/docs/cem_baja_frec_y_depresion_canada.pdf

(33) https://www.ncbi.nlm.nih.gov/pubmed/12076339

(34) https://www.ncbi.nlm.nih.gov/pubmed/19345073

(35) https://www.ncbi.nlm.nih.gov/pubmed/25598203

(36) http://www.saludgeoambiental.org/sites/saludgeoambiental.org/files/docs/cem_baja_frec_y_depresion_canada.pdf

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

(38) https://www.ncbi.nlm.nih.gov/pubmed/15620045

(39) https://www.ncbi.nlm.nih.gov/pubmed/22219055

(40) https://www.emf-portal.org/en/article/18762

(41) https://www.ncbi.nlm.nih.gov/pubmed/9814721

(42) https://www.cdc.gov/niosh/niosht

(43) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1071010/

(44) https://www.ncbi.nlm.nih.gov/pubmed/7275611

(45) http://www.tandfonline.com/doi/abs/10.1080/13102818.1994.10818812

(46) https://www.ncbi.nlm.nih.gov/pubmed/2701375

(47) https://www.ncbi.nlm.nih.gov/pubmed/15182885

(48) https://www.ncbi.nlm.nih.gov/pubmed/22535669

(49) https://www.ncbi.nlm.nih.gov/pubmed/15352165

(50) https://ntp.niehs.nih.gov/results/areas/cellphones/index.html

(51) https://blogs.scientificamerican.com/guest-blog/do-cell-phones-cause-cancer-probably-but-it-s-complicated/

(52) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2569116/

(53) http://www.emfresearch.com/emfs-dementia/

(54) http://www.sciencedirect.com/science/article/pii/S0304394007002480

(55) https://www.hindawi.com/journals/ijcb/2012/683897/

(56) https://www.ncbi.nlm.nih.gov/pubmed/25462671

(57) https://www.nature.com/neuro/journal/v17/n2/full/nn.3606.html

(58) https://www.ncbi.nlm.nih.gov/pubmed/25359903

(59) https://www.ncbi.nlm.nih.gov/pubmed/25542888

(60) https://www.ncbi.nlm.nih.gov/pubmed/16822199

(61) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3148626/

(62) https://www.ncbi.nlm.nih.gov/pubmed/16013456

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20 Effective Ways to Overcome Brain Fog

February 4, 2024 Jordan Fallis

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

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

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

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

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

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

What Is Brain Fog and What Causes It?

Charlie Brown cartoon: “I’m afraid my brain has left for the day.”

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

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

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

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

But the underlying mechanism is usually the same – inflammation.

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

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

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

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

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

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

And that leads us to my first recommendation…

1. Limit Refined Carbohydrates

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

Crackers and candies. Refined carbohydrates can contribute to brain fog.

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

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

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

2. Eat Healthy Sources of Carbohydrates Instead

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

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

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

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

A whole sweet potato and a cut up sweet potatoe. Sweet potatoes are a healthy course of carbohydrates that can support your health and help you fight brain fog.

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

Yams
Squash
Potatoes
Carrots
Other root vegetables
Berries
Apples
Bananas

3. Eat Healthy Fats

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

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

Foods that contain healthy fats, including avocados, nuts, salmon and olive oil. Healthy fats are essential for optimal brain health.

The best sources of fat for your brain are:

Coconut oil
Olive oil
Salmon and krill oil
MCT oil
Avocado and its oil
Grass-fed beef
Egg yolks
Nuts and seeds

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

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

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

4. Optimize Your Sleep and Circadian Rhythm

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

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

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

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

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

5. Support Methylation

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

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

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

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

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

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

6. B Vitamins

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

Fruits and vegetables in the shape of the letter B. B vitamins can help reduce brain fog.

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

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

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

This supplement includes B1, B3 and B5.

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

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

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

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

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

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

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

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

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

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

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

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

Tyrosine also increases the production of dopamine.

It is an amino acid and precursor to dopamine.

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

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

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

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

8. Limit Pharmaceutical and Recreational Drugs

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

Three bottles of prescription medication. Prescription medications can sometimes cause brain fog as a side effect.

Anticholinergics
Antibiotics
Antihistamines
Antidepressants
Antipsychotics
Benzodiazepines
Blood pressure medication
Pain medication

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

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

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

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

9. Hydrate with Clean Water

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

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

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

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

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

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

10. Elimination Diet

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

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

Wheat, spelt, rye, barley, oats (gluten)
All dairy (casein, lactose)
Eggs
Soy
Corn
Nightshade vegetables
Nuts
Yeast
Shellfish

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

Wheat grain. Wheat can often cause brain fog in many people.

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

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

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

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

11. Forskolin

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

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

I notice it increases mental energy and clarity for me.

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

12. Get Sun and Vitamin D3

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

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

A cartoon sun with sunglasses and two thumbs up. Sunlight and Vitamin D from the sun can help you overcome brain fog.

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

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

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

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

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

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

13. Acetyl-L-Carnitine (ALCAR)

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

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

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

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

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

14. Exercise Properly

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

Two women running on the beach. Exercise can help reduce brain fog. Too much exercise can cause brain fog though.

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

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

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

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

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

15. Increase Good Gut Bacteria

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

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

An illustration of the gut and the bacteria within it. Increasing your good bacteria can help you overcome brain fog.

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

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

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

Take a high-quality probiotic.
Eat prebiotics foods – such as sweet potatoes, carrots, onions, asparagus, squash and others found in my free food guide – to promote the growth of good bacteria
Supplement with resistant starch
Avoid antibiotics unless absolutely necessary

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

16. Take Adaptogens (Rhodiola, Ginseng)

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

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

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

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

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

17. Intermittent Fasting and Ketosis

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

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

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

A pie chart demonstrating the macronutrient breakdown of the ketogenic diet. It is 75% fat, 20% protein and 5% carbs. A ketogenic diet can help clear brain fog in some people.

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

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

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

18. Low-level Laser Therapy (LLLT)

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

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

A man wearing an LLLT helmet and the Vielight intranasal device. LLLT can help with brain fog.

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

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

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

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

I now use these devices at home:

Optimal 1000 Brain Photobiomodulation Therapy Light (Combo Red/NIR) - This is a powerful device that shines 660 nm of red light and 850 nm of infrared light. I shine it on my forehead for 5 minutes every day. I also shine it on other parts of my head and on my entire body, including on my thyroid, thymus gland and gut. I experience incredible benefits from doing this.
Vielight Neuro Duo – This is a transcranial-intranasal headset with 810 nm of near infrared light that I’ve now been using regularly. It penetrates deeper into brain tissue and is absorbed better by the central nervous system. If you decide to get this one, you can use the coupon code JORDANFALLIS for a 10% discount. Some research has shown a 20-fold higher efficiency of light delivery to the deep brain through the nose instead of transcranial application (125).

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

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

You can read about my experience with LLLT here.

19. Avoid Environmental Mold and Mycotoxins

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

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

Black mold on a wall. Environmental mold and mycotoxins can cause brain fog.

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

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

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

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

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

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

20. Increase Testosterone

This one applies to men only.

Low testosterone levels can contribute to your brain fog.

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

A muscular man lifting weights. Testosterone can help with brain fog.

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

But they were wrong.

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

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

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

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

You can test your total and free levels here.

Conclusion

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

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

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

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

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

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