Rhodiola: The Very Best Herb for Depression and Fatigue

This herb increased your resilience to physical and mental stress. It can calm you down, or increase your energy, depending on the needs of your body. In other words, it helps the body normalize itself and reach a state of physical and mental balance

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A Powerful Protocol Proven to Help Reverse Brain Damage

I’ve been reading a lot about brain damage and chronic traumatic encephalopathy (CTE) in retired NFL football players lately.

While doing so, I came across an interesting study by Dr. Daniel Amen, MD, titled “Reversing brain damage in former NFL players: implications for traumatic brain injury and substance abuse rehabilitation.

In the study, thirty retired NFL players who had brain damage and cognitive dysfunction followed a brain-healthy protocol (which I outline below in this post). 

After following the protocol for six months, the former NFL players had increased blood flow to the brain and significant increases in performance. 

Neuropsychological testing showed that they had significant improvements in attention, memory, reasoning, and information processing. 

The NFL players themselves also self-reported subjective increases in memory, attention, mood, motivation, and sleep.

It just so happens that a lot of the supplements and therapies used in this protocol have also improved my mental health and supported my brain after suffering multiple concussions and living in a moldy home. 

We demonstrated that even if you have been bad to your brain, on the right program you can often reverse the damage and improve your life. It’s one of the most exciting discoveries in medicine today. I hope this message finds anyone who played contact sports like football, hockey, soccer, boxing so they can find help because their degenerative conditions can be reversed.
— Dr. Daniel Amen, MD, psychiatrist and author of Change Your Brain, Change Your Life
Illustration of a brain with a band-aid on it, demonstrating that it is damaged.

Why This Research Study Is So Important

It’s well known that brain injuries are common in professional American football players, and they increase the risk of mild cognitive impairment, dementia, depression and CTE (1-2).

A study sponsored by the National Football League (NFL) found that 6.1% of retired NFL players over the age of 50 had been diagnosed with dementia, which is five times the national average of 1.2%.

Even 2% of players aged 30 to 49 have received a dementia-related diagnosis, which is 20 times higher than the rate of the general population within that age group (3). 

And in a study of 100 active and retired NFL players, researchers found reduced brain blood flow and a higher rate of depressionmemory and attention problems compared to the general population (4). 

Brain injuries also increase the risk of drug abuse (5-6). 

Lastly, another study reported that 96% of all former NFL players autopsied had CTE, and that 79% of males who played football at any level also had CTE (10). 

But brain injuries and neurological damage don’t just affect retired professional football players. 

Millions of people, including soldiers, suffer concussions every year.  

In addition, substance abusers also experience high levels of brain damage from drugs and alcohol, and from the increased likelihood of suffering brain injuries during intoxication (7). 

But based on Dr. Amen’s protocol, there is hope. And it’s possible to reverse brain damage.

Below is the protocol that the NFL players followed to reverse brain damage and cognitive impairment, and significantly improve their brain, mental health and quality of life.  

1. Improve Your Diet and Exercise Regularly

Even after taking into account their large body frames, forty-eight percent of players in the study were overweight or obese.

So they were encouraged to eat healthier and exercise regularly in order to lose weight. 

This is because obesity is associated with dementia and smaller brain size (8). 

For exercise, you should find an aerobic activity that you enjoy so that you’ll stick with it consistently.

Group of people running. Exercise helps reverse brain damage.

This is exercise routine I try to follow consistently:

  • Lift heavy weights 1-4 times per week

  • High-intensity interval sprinting 1-2 times per week

  • Walk as much as I can (ideally 30-60 minutes every day)

  • Run for 20-30 minutes before lifting weights

If you’re looking for a bunch of healthy brain-boosting foods that you can eat on a regular basis, check out My Free Grocery Shopping Guide for Optimal Brain Health

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2. Eliminate Alcohol

Not too surprisingly, the NFL players in Dr. Amen’s study were encouraged to completely eliminate alcohol.  

A mug of beer. Alcohol should be avoided if wanting to reverse brain damage since it is a neurotoxin.

Alcohol is a neurotoxin and wreaks havoc on the brain by raising cortisol levels, disrupting the blood-brain barrier, and increasing inflammation and oxidative stress (11). 

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

Other than alcohol, the NFL players were also told to eliminate others drugs, including cigarettes.  

3. Get Enough Sleep

Getting enough high-quality sleep was another key aspect of Dr. Amen’s therapeutic protocol for the NFL players because it’s so important for brain health. 

Deep sleep has been shown to slow down cognitive decline, reduce cortisol levels, promote the regeneration of myelin, increase the growth of new brain cells, and support the blood-brain barrier

Baby sleeping. Sleeping helps the brain recover and heal and helps reverse brain damage.

That’s why getting at least 7 hours of high-quality, restorative sleep is so important.

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

Here are some ways I now maximize the quality of my sleep:

  • Expose your eyes to sun in the morning

  • Keep a regular sleep schedule and go to bed at the same time every night

  • Don’t eat anything for 3 hours before bed, other than raw honey, bone broth and MCT oil, which are easy to digest and can actually support sleep.

  • Avoid stimulating movies and TV before bed.

  • Avoid caffeine in the afternoon. Most people should completely avoid it after 2 pm. Some may have to cut it out even earlier. I can’t have any after 12 noon, otherwise the quality of my sleep suffers.

  • Blue light significantly suppresses your body’s production of melatonin, leading to disrupted sleep patterns and abnormal functioning of your nervous system. You can read more about the problem with blue light here. As soon as it’s dark outside, you should avoid sources of blue light. Turn off household lights, get red light bulbs, install Iris on your computer and/or wear blue blocking glasses. These glasses block out blue light in your environment.

  • Sleep in a dark environment. Completely black out your room with curtains or wear a sleep mask overnight. Sleeping with lights on in your room decreases neurogenesis and impairs cognitive performance (276). If you need to have light in your room (nightlight or alarm clock), it’s better to have red, orange or amber lighting rather than blue.

  • Reduce stress before bed. I supplement with magnesium and lie on this acupressure mat for 10 minutes before bed.

  • Avoid alcohol before sleep, as it prevents getting into the deeper stages of sleep, which is when the body and brain heal.

  • Melatonin secretion can be disrupted by EMF exposure, so turn off cellphones, Wi-Fi and other electrical devices while you sleep.

  • Take this sleep supplement, which contains magnesium and other natural compounds that I’ve used over the years to promote the production of melatonin. You can use the coupon code FIVE$45496275 for a 5% discount.

4. Reduce Brain Inflammation with Omega-3 Fatty Acids

Your brain is made up of about 60% fat, so you want to eat high-quality fats so that it can rebuild itself.

Omega-3s fatty acids are the highest quality fats for the brain, and increasing your intake of them is one of the most impactful ways to reverse brain damage. 

Dr. Amen gave the NFL players 5.6 grams of fish oil each day, containing 1720 mg of EPA and 1160 mg of DHA.

A piece of cooked salmon. Salmon contains omega-3 fatty acids which can help the brain heal and recover from damage.

EPA and DHA are omega-3 fatty acids that are necessary for the optimal functioning of your brain and nervous system. They have been shown in many studies to significantly reduce inflammation; improve memory, mood and cognition; and protect against mild cognitive impairment, dementia and Alzheimer's disease (9-10). 

They are also the structural components of synapses, and have been shown to support the brains of people with neurodegenerative diseases who have experienced synaptic loss (12). 

It’s important to get enough omega-3s because they are essential fats that your body cannot produce itself.

They are found primarily in cold water fish such as salmon, black cod, sablefish, sardines and herring.

Unfortunately, most people don't consume enough omega-3 fatty acids through their diet.

That’s why I recommend people supplement with krill oil, a special kind of fish oil that contains the essential omega-3 fatty acids. I take this one. I don’t feel as well when I stop taking it. I actually notice the difference.

I previously wrote about the importance of omega-3 fatty acids in-depth here

5. Get Enough of These Vitamins and Minerals

Research shows that supplementing with a high-dose vitamin B complex, vitamin C and minerals reduces stress, improves mental health, and increases cognitive performance (13). 

So Dr. Amen got the NFL players in the study to take a high-potency multivitamin every day. 

I don’t usually recommend all-in-one multivitamins because they often contain too many synthetic vitamins that we don’t need, and not enough of the minerals that we do need. 

Instead, I separately take this mineral complex, this B complex, and this supplement with Vitamin C.

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6. Enhance Brain Blood Flow

Dr. Amen also focused on increasing blood flow in the brains of the retired NFL football players. 

He enhanced brain blood flow by giving them Ginkgo Biloba and Vinpocetine.

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

An illustration of a brain and blood flowing throughout it. Blood flow to the brain is essential if you want to reverse brain damage.

It’s most commonly used to improve brain health, as it’s been shown to increase cognitive function, memory and attention in both healthy and unhealthy individuals. It even reduces the risk of dementia and Alzheimer’s disease and can even improve mood and mental energy.

It has these effects primarily by increasing blood flow to the brain (27). 

Ginkgo biloba extract is included in the Optimal brain supplement

Ginkgo biloba extract goes well with Vinpocetine, which is a compound from the Periwinkle plant used for cognitive decline.

Like Ginkgo biloba, it enhances blood flow to the brain, leading to improved reaction time, reduced neuroinflammation. In Eastern Europe, it’s used for memory impairment (28-31). 

Check out this article for 19 other ways to increase blood flow to the brain. 

7. Increase Acetylcholine

The retired football players also supplemented with Acetyl-L-Carnitine (ALCAR) and Huperzine A to increase levels of acetylcholine in their brain. 

Acetylcholine is considered the “learning” neurotransmitter and plays a key role in the brain’s cognitive processes. 

Huperzine-A is a compound extracted from the herbs of the Huperziceae family.

It has neuroprotective effects and cognitive enhancing properties because it increases acetylcholine. It does this by inhibiting acetylcholinesterase, an enzyme that breaks down acetylcholine. Because of this, it’s shown promise as a treatment for fighting cognitive decline and Alzheimer's disease (33). 

Acetyl-L-carnitine (ALCAR) is an acetylated form of the amino acid carnitine. It has neuroprotective and cognitive-enhancing effects and helps reverse neurological decline by increasing levels of acetylcholine in the brain and supporting mitochondria function (32). 

Illustration of a body.

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 chronic fatigue and improving mood.

ALCAR can be found in the Optimal Brain supplement

8. Increase Antioxidants

Another key aspect of reversing brain damage is optimizing your intake of antioxidants, and Dr. Amen doesn’t ignore this.

Dr. Amen had the NFL football players in his study take Alpha Lipoic Acid (ALA) and N-Acetyl-Cysteine (NAC) daily. 

NAC is a modified form of the amino acid cysteine, and precursor to glutathione, your body’s master antioxidant

Toxins and oxidative stress deplete the body's reserves of cysteine and glutathione, but supplementing with NAC can increase and normalize cysteine and glutathione levels.

This can combat and reduce oxidative stress in the brain, helping to treat several mental illnesses, including cognitive problems and addiction (23). 

Alpha Lipoic Acid (ALA) is a fatty acid created in the body, playing a role in mitochondrial energy metabolism. In supplement form, it is a potent antioxidant compound that has been shown to reduce oxidative stress and inflammation that can contribute to neurological decline. It also helps regulate blood sugar levels, which is crucial for healthy brain function (24-25). 

Several other studies have found that a combination of antioxidants – including NAC, ALA, Vitamin C and Vitamin E can improve cognitive functioning and decrease symptoms of cognitive decline. This is likely because oxidative stress plays a major role in the development of cognitive impairment and dementia, and these antioxidant nutrients and plant compounds can counteract this (14-22). 

Antioxidants can also reduce levels of cortisol, your body’s main stress hormone. 

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9. Reduce Cortisol with Phosphatidylserine

Participants in Dr. Amen’s study also supplemented with phosphatidylserine.

Phosphatidylserine is a fat-soluble amino acid that supports cognitive function. 

High amounts of phosphatidylserine are in the brain, and supplementation has been shown to improve attention, learning and memory.

…consumption of phosphatidylserine may reduce the risk of dementia and cognitive dysfunction
— Food and Drug Administration

It’s also been shown to reduce cortisol, which can negatively affect the brain at chronically high levels (26). 

I personally take phosphatidylserine every day. It's included in the Optimal Brain supplement

10. Optimize Important Health Markers

Important health markers were also monitored and optimized to ensure that the NFL players were in the best health possible to support their brain.

Here are some of the markers Dr. Amen monitored in the NFL players:

Weight measures, such as body mass index and height-to-weight ratio – research shows that as a person's weight goes up, the size of their brain goes down. To reduce this problem, Dr. Amen ran an weight loss class to help the NFL players lose excess weight. 

Fasting blood glucose levels – Having high fasting blood glucose levels increases your risk of developing type 2 diabetes, which is associated with depression and dementia

Picture of blood in blood containers after being drawn.

C-reactive protein – This is a measure of inflammation, which is associated with many chronic illnesses, including depression, dementia and chronic pain. Dr. Amen aims for a measure of less than 1mg/liter. A healthy diet and nutrients help get inflammation under control.

Vitamin D Vitamin D is a fat-soluble vitamin that our skin synthesizes when exposed to the sun. Every tissue in your body has vitamin D receptors, including the brain, so a deficiency can lead to costly physiological and psychological consequences, including cognitive impairment. Normal levels are between 30 and 100 ng/mL. Dr. Amen prefers his patients’ levels to be between 50 and 100 because optimal vitamin D levels can reduce inflammation and improve mood. To boost vitamin D levels, he encouraged players to get more sunlight or take a Vitamin D3 supplement. I personally use this Vitamin D lamp to make sure I get enough Vitamin D.

Ferritin – Ferritin is a measure of iron stores. Iron deficiency can cause fatigue, but too much iron can cause stress and accelerate aging. If the NFL players’ ferritin levels were too low, Dr. Amen gave them iron. If they were too high, he encouraged them to donate blood. I personally prefer beef liver capsules as good source of iron instead of taking iron supplements. 

In addition to the above strategies, Dr. Amen and his team treated other dementia risk factors, such as hypertension, heart disease, gum disease, alcohol and drug abuse, anti-anxiety medications, such as benzodiazepines, low thyroid and testosterone levels, and sleep apnea.

11. Reduce Homocysteine with SAM-e and Methylated B Vitamins

This step – and the next two – are not a part of the original study.

However, Dr. Amen says he uses these treatments with his patients, including retired football players.

Illustration of the homocysteine symbol. Normalizing homocysteine levels can help the brain recover after damage.

Homocysteine is an inflammatory compound at high levels., which can lead to the development of mild cognitive impairment, Alzheimer’s disease, depression and other mental health disorders. 

However, certain B vitamins have been shown to normalize homocysteine levels and reduce the rate of cognitive decline.

As a result, Dr. Amen says that he recommends his NFL patients supplement with methyl-B12, methyl-folate, and P-5-P (bioactive B6).

I take this B complex regularly. It contains the bioactive forms of all the B vitamins, including methyl-B12, methyl-folate and P-5-P. 

Trimethylglycine (TMG) and S-adenosylmethionine (SAM-e) also lower homocysteine.

I personally prefer SAM-e since it is the most powerful and noticeable. I take this one, which you can get here or here

Here is a full article all about how to lower homocysteine. 

For those players who were depressed or demented, we did more. I acted as the psychiatrist for a number of our players or a consultant to their own physicians. For many, I prescribed natural antidepressants, such as SAMe, because it also helps with pain.
— Dr. Amen
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12. Hyperbaric Oxygen Therapy (HBOT)

A number of our players also opted to do hyperbaric oxygen therapy (HBOT), which we have seen improve blood flow to the brain. Over the years I have been impressed with HBOT’s ability to increase blood flow to damaged brains.
— Dr. Amen

Again, this wasn’t included in the main protocol of the study, but Dr. Amen often recommends it to NFL players or anyone else with brain damage. 

Woman lying in hyperbaric oxygen tank. Male doctor sitting beside her. HBOt helps reverse brain damage.

Hyperbaric oxygen therapy (HBOT) is a treatment that enhances healing in the brain.

Patients inhale 100% oxygen in a total body chamber. 

Usually, oxygen is transported throughout the body only by red blood cells. But with HBOT, oxygen is dissolved into all body fluids, including the fluids of the central nervous system.

This leads to oxygen being  carried to areas of the body where circulation is diminished or blocked. As a result, extra oxygen can reach all damaged tissues, including areas of the brain that need to heal.

Lots of research shows that HBOT improves brain blood supply, reduces inflammation, and enhances neurogenesis, which improves recovery after injury to the central nervous system (34-38). 

You’ll need to find a practitioner or clinic in your area that provides this treatment.

HBOT can be expensive though. That's why I decided to buy my own oxygen concentrator. An oxygen concentrator is much less expensive than HBOT but it still helps a lot. It has definitely helped me recover.

My doctor uses this one at his clinic and recommended it to me. 

But I did a lot of my own research before buying my own and got this one instead. You can get it here or through Amazon. I use it almost every day. It's the best option on the market. You can also get a refurbished one for cheaper.  

Check out my full article about oxygen therapy for more information. 

13. Neurofeedback

Brain hooked up to computer. Neurofeedback can help reverse brain damage.

Neurofeedback is a type of biofeedback that shows you your brain activity in real-time and teaches you how to self-regulate it.  

Sensors are placed on your scalp to measure your brain’s activity, and the measurements are displayed using video or sound.

Dr. Amen uses it with his NFL patients.

In our retired NFL players, we often saw excessively high slow wave activity (excessive delta and theta) and too little fast wave activity (too little beta) in the front part of the brain. Many of our athletes thought of neurofeedback like going to the gym for their minds and found it very helpful.

It’s best to work with a qualified practitioner.

But I also like the Muse headband. It’s a good substitute and gives you real-time feedback in your brainwaves while you meditate. I previously wrote about it here, and you can get it through Amazon or the Muse website

Conclusion

Researchers used to believe that the brain could not heal, but they now know that’s wrong. 

Brain plasticity is possible, and if you put the brain in a healing environment, it can get better, and brain damage can be reversed. 

But the above protocol isn’t just for retired NFL players. 

It also applies directly to the larger traumatic brain injury and drug abuse communities.

Illustration of person holding a blue brain in their hands.

Or simply anyone who is experiencing cognitive decline, depression or other mental health problems. 

The retired NFL players in the study had sustained brain injuries decades previously, but they improved. 

If researchers can improve the brains of retired football players – who have had tens of thousands of hits to their heads – imagine the benefit you can get with a brain healthy program.

You’d don’t have to be held hostage by your bad brain. 

You can recover from brain damage, brain infection, substance abuse and toxic exposure. 

And Dr. Amen isn’t the only doctor showing the brain’s incredible power to heal.

Dr. Dale Bredesen, MD, is reversing cognitive decline and dementia with his own brain rehabilitation program. 

You can read more about his protocol here.

This work is incredibly important for football players, soldiers, firefighters, police, and anyone who has suffered brain trauma and damage.

Please share this post with anyone that you think would benefit from the information within it.

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

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Live Optimally,

Jordan Fallis

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About the Author

Jordan Fallis is a health and science journalist and researcher, and the founder of Optimal Living Dynamics, a website that has helped more than 1.5 million people improve their brain and mental health. His work has been featured in the Canadian Broadcast Corporation, the Canadian Medical Association Journal, and the Canadian Pharmacists Journal. Jordan has also interviewed, consulted, and worked with more than one hundred medical doctors, health practitioners and leading researchers. He spends a lot of time scouring medical research, writing about what he finds, and putting the theories to the test on himself.

References:

(1) https://www.ncbi.nlm.nih.gov/pubmed/16239884

(2) https://www.ncbi.nlm.nih.gov/pubmed/17545878

(3) http://ns.umich.edu/Releases/2009/Sep09/FinalReport.pdf

(4) http://neuro.psychiatryonline.org/doi/abs/10.1176/jnp.23.1.jnp98

(5) https://www.ncbi.nlm.nih.gov/pubmed/18991956

(6) https://www.ncbi.nlm.nih.gov/pubmed/20414130

(7) https://www.ncbi.nlm.nih.gov/pubmed/19345341

(8) https://www.ncbi.nlm.nih.gov/pubmed/19662657

(9) https://www.ncbi.nlm.nih.gov/pubmed/17574755

(10) http://ftw.usatoday.com/2015/09/researchers-find-evidence-of-cte-in-96-of-deceased-nfl-players-they-tested

(11) https://www.ncbi.nlm.nih.gov/pubmed/17241155

(12) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2344157/

(13) https://www.ncbi.nlm.nih.gov/pubmed/20454891

(14) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2984445/

(15) https://www.ncbi.nlm.nih.gov/pubmed/14500988

(16) https://www.ncbi.nlm.nih.gov/pubmed/9110909/

(17) https://www.ncbi.nlm.nih.gov/pubmed/10681271/

(18) https://www.ncbi.nlm.nih.gov/pubmed/16402761

(19) https://www.ncbi.nlm.nih.gov/pubmed/18042001

(20) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC161361/

(21) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2675154/

(22) https://www.ncbi.nlm.nih.gov/pubmed/17510979/

(23) https://www.ncbi.nlm.nih.gov/pubmed/18990082

(24) https://examine.com/supplements/alpha-lipoic-acid/

(25) https://www.ncbi.nlm.nih.gov/m/pubmed/20622459/

(26) https://www.ncbi.nlm.nih.gov/pubmed/2170852

(27) https://www.ncbi.nlm.nih.gov/pubmed/12905098

(28) https://examine.com/supplements/vinpocetine/

(29) https://www.ncbi.nlm.nih.gov/pubmed/15760651

(30) https://www.ncbi.nlm.nih.gov/pubmed/12498034

(31) https://www.ncbi.nlm.nih.gov/pubmed/12460136

(32) https://www.ncbi.nlm.nih.gov/pubmed/19720082

(33) https://www.ncbi.nlm.nih.gov/pubmed/17657601

(34) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3231808/

(35) https://www.ncbi.nlm.nih.gov/pubmed/20715898

(36) https://www.ncbi.nlm.nih.gov/pubmed/22146131

(37) https://www.hindawi.com/journals/mi/2013/512978/

(38) http://stroke.ahajournals.org/content/45/6/1807

Medically reviewed by Dr. Daniel Amen, MD

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How to Improve Your Brain Function with An Oxygen Concentrator

Insufficient oxygen means insufficient biological energy that can result in anything from mild fatigue to life threatening disease. The link between insufficient oxygen and disease has now been firmly established.
— Dr. W. Spencer Way, Journal of the American Association of Physicians

Oxygen is absolutely essential for life, and your brain depends it more than any other part of your body.

Your brain weighs about 2% of your body weight.

But it consumes about 20% of the oxygen you breathe.

Your brain cells need to get enough oxygen to produce energy and function optimally.

If they don’t, they can start to deteriorate, leading to poor memory and concentration, low mood, lack of energy and drive. 

I personally use oxygen therapy with an oxygen concentrator to support and optimize my brain function. 

This post discusses oxygen therapy, the benefits, how I use it, and how it could help you. 

It’s a great way to boost cognitive function, memory and energy.

Read on to learn more. 

Types of Oxygen Therapy

Oxygen therapy is the use of supplemental oxygen to treat a variety of medical conditions.

Air is typically 21% oxygen by volume, but oxygen therapy increases the amount.

Hyperbaric oxygen therapy (HBOT) is the most well-known type of oxygen therapy, and it allows patients to inhale 100% pure oxygen in a total body chamber.

Tube plugged into oxygen tank

HBOT is often used by professional athletes for recovery and performance.

But it’s expensive and not available to most people. 

Luckily, it’s not the only option available to you. 

Normobaric oxygen therapy (NBOT) is much less expensive, and it’s easily accessible and non-invasive. I personally use NBOT at home. 

Similar to HBOT, NBOT brings a higher percentage of oxygen into the body and can bring major benefits to your brain and cognition.

Researchers have found that both normobaric and hyperbaric oxygen therapy increase the amount of oxygen that is delivered to the blood and brain (1-2). 

With normobaric therapy, oxygen can be delivered via an oxygen concentrator

An oxygen concentrator is a machine that separates oxygen from room air, and then delivers the concentrated oxygen through a nasal cannula or mask.

I use this oxygen concentrator. You can get it here or here.  

Make sure you read the “My Experience” section below where I discuss how to use it. .

Why You Might Need Oxygen Therapy and How It Works

Hypoxia is a condition in which the body or a region of the body is deprived of adequate oxygen supply.

If this happens to you, you can end up with mitochondria dysfunction and poor brain function. 

But how do you know?

You can use an oxygen saturation monitor to measure and monitor your blood oxygenation levels. I use this monitor. It’s the best and most accurate oxygen saturation monitor that is often used by medical professionals, and freely available to the public.

Your blood oxygen saturation levels (SpO2) should measure 99-100% if you want to feel optimal.  

An illustration of the benefits of oxygen therapy.

There are a number of reasons why your body and brain might not be getting enough oxygen:

  • Sedentary lifestyle and lack of exercise

  • Shallow breathing – Most people today don’t breathe well and are shallow breathers.

  • Chronic stressStress and anxiety can also affect your breathing. If you're stressed and anxious, you end up taking more shallow breaths. Your sympathetic “fight or flight” nervous system is chronically active, and this reduces the amount of oxygen that reaches your brain.

  • Abnormal blood pressure – Both high and low blood pressure can be problematic and may suggest that blood is not optimally flowing to your brain. If blood flow to your brain is poor, oxygen levels in your brain will also be suboptimal.

Normobaric oxygen therapy can help you if you’re struggling with any of these problems.

It can also help if you’re recovering from a concussion or brain injury or some sort of toxic exposure (e.g. mold). 

Neuroplasticity and neurogenesis require oxygen, and increasing the delivery of oxygen to the body and brain supports the healing process of damaged tissue.

Normobaric oxygen therapy has been shown to work by increasing brain blood flow, reducing permeability of the blood-brain barrier, and it may even have cholinergic properties (3-8). 

Researchers have concluded that the “neuroprotective role of normobaric oxygen therapy is extremely promising” (9). 

They have also found that it can lead to a number of positive cognitive outcomes, which I'll explore below. 

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1. Normobaric Oxygen Therapy Improves Memory and Recall

In their book Advances in Natural Medicines, Nutraceuticals, and Neurocognition, Dr. Andrew Scholey and Dr. Con Stough state that normobaric oxygen therapy is an effective memory enhancer

Research has shown that oxygen administration leads to improved long-term memory compared to a control group of normal air-breathing.

Several clinical studies also show that concentrated oxygen significantly enhances memory formation and recall in adults (10-11, 16-17). 

In one study, inhalation of oxygen immediately prior to learning a word list resulted in a significant increase in the average number of words recalled 10 minutes later (14). 

In other studies, subjects who received oxygen remembered shopping lists and faces better than subjects that didn’t receive oxygen (12-13, 18). 

Researchers have also found significant positive correlations between changes in oxygen saturation and memory performance (15). 

2. Normobaric Oxygen Therapy Improves Cognitive Performance

Research shows that concentrated oxygen significantly enhances cognitive performance (19-20, 29). 

And it doesn’t just improve cognitive function in the elderly; it also enhances cognitive processing in young adults (21-23). 

In one study, students that inhaled oxygen while playing a computer game performed much better compared to students who didn’t inhale any additional oxygen (26). 

In two other studies, researchers found that the inhalation of 30% oxygen improved cognitive functioning and performance by activating several brain areas (24-25). 

Oxygen administration appears to facilitate cognition most effectively for tasks with a higher cognitive load.
— Advances in Natural Medicines, Nutraceuticals, and Neurocognition

They concluded that breathing a higher concentration of oxygen increases blood oxygen levels in the brain, which then supports cognition (24-25). 

And other researchers have found significant correlations between blood oxygen levels and cognitive performance (27-28). 

3. Normobaric Oxygen Therapy Enhances Accuracy

Several studies have found that normobaric oxygen therapy can also increase your accuracy when doing tasks. 

Two studies found that 30% and 40% oxygen administration significantly enhanced accuracy rates compared to 21% oxygen (normal air). It did this by increasing oxygen levels in the blood, which then stimulated activity in the brain (31-32). 

As the difficulty of the task increased, the difference in the accuracy rate between 40% and 21% oxygen administration also increased (33-34). 

And researchers found a positive correlation between task performance and oxygen levels in the brain (33-34). 

Other research has found that 30% oxygen administration enhances accuracy rates during verbal tasks by activating specific areas of the brain (35-36). 

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4. Normobaric Oxygen Therapy Reduces Reaction Time

People who receive normobaric oxygen therapy also have faster reaction times (37-38). 

In one study, participants performed visual matching tasks under 43% oxygen or 21% oxygen (normal air).

Researchers reported a significant decrease in reaction time in the presence of 43% oxygen (39).

The researchers hypothesized that normobaric oxygen therapy increases oxygen levels in the blood, which then leads to more available oxygen in the brain (39). 

Another follow-up study confirmed that response time decreases during normobaric oxygen therapy due to the increase in blood oxygen levels (40). 

Normobaric oxygen therapy has even been shown to reduce reaction time in children with attention deficit hyperactivity disorder (ADHD) (41). 

5. Normobaric Oxygen Therapy Increases Energy

Despite comprising only 2 percent of the body’s weight, the brain gobbles up more than 20 percent of daily energy intake.

All cells within your body need oxygen, particularly your brain cells.

They require a lot of oxygen to produce energy. 

In fact, your energy levels depend on how much oxygen you have and how well your mitochondria utilize it.

If your brain doesn’t get enough oxygen, it simply won’t function properly, and you’ll end up feeling tired. 

But normobaric oxygen therapy can increase energy.

Research shows that it "decreases fatigue and reduces feelings of sleepiness" (51). 

6. Normobaric Oxygen Therapy Improves Neurological Function After Stroke

Researchers say that normobaric oxygen therapy is a promising therapy for stroke patients. 

It’s been shown to reduce brain swelling and blood-brain barrier permeability and increase brain blood flow after stroke (42-43). 

One study found that normobaric oxygen therapy significantly improved neurological functions in patients with acute ischemic stroke (44). 

Other researchers have found that normobaric oxygen therapy increases oxygen supply to damaged tissues and improves outcomes after stroke, in both animals and humans (45-46). 

As a non-pharmaceutical and non-invasive treatment, normobaric oxygen therapy is “worthy of notice” (47). 

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7. Oxygen Therapy May Help Reverse Brain Damage After Traumatic Brain Injury

Researchers found that a combination of normobaric and hyperbaric oxygen therapy reversed brain damage in 2-year-old girl who nearly drowned in a swimming pool.

She received normobaric oxygen treatment (twice daily for 45 minutes by nasal cannula), and doctors witnessed significant improvements in her neurological function (48-49). 

Normobaric oxygen therapy alone improved the girl’s neurological function before she started hyperbaric oxygen therapy (48-49). 

She eventually made a full recovery with both types of oxygen therapy. 

Researchers have also said that the “neuroprotective role of normobaric oxygen therapy is extremely promising” for traumatic brain injury (50). 

I’ve also seen multiple studies with rats and mice showing that normobaric oxygen therapy reduces brain swelling and brain damage.

8. Other Possible Benefits (with Less Research Behind Them)

  • Increases attention and vigilance – Oxygen administration significantly improved performance on several measures of attention and vigilance (52).

  • Reduces inflammation – Oxygen levels play a critical role in determining the severity of the inflammatory response and ultimately the effectiveness of anti-inflammatory drugs (53-54).

  • Improves hand-eye coordination (55).

  • Increases positive sense of wellbeing (56).

My Experience with Normobaric Oxygen Therapy

If you use oxygen for 20 minutes, muscles become loosened, headaches and stress seem to disappear, there is a renewed energy and a feeling of relaxation.
— Dr. Richard de Andrea

 

I was first introduced to oxygen therapy through an integrative doctor I know.

At the end of each appointment with him, I would use his oxygen concentrator for about 15-20 minutes. He used this oxygen concentrator

I eventually decided to buy my own oxygen concentrator and now regularly use it at home. 

There is a dial for adjusting the flow of oxygen and the port is located on the upper right of the machine.

There is a dial for adjusting the flow of oxygen and the port is located on the upper right of the machine.

I bought this oxygen concentrator. You can get it here or through Amazon. I'll discuss how it has helped me below.

The oxygen from the concentrator is supplied through an nasal canula. It’s completely non-invasive and painless, and it’s become one of my favourite tools for supporting my brain.

I use it for about 20 to 30 minutes, a few times each week. I often do this while exercising on this indoor stationary bike. Sometimes I use it without exercising on the bike. 

I also use it for about 3 to 5 minutes as needed, usually when doing work. 

During a session, I use this oxygen saturation monitor to measure my blood oxygenation levels. 

Your blood oxygen saturation levels (SpO2) should measure 99-100%. I see mine increase and max out while using the concentrator

My oxygen concentrator delivers up to 5 litres of oxygen per minute. I usually set mine somewhere between 3 and 5 litres per minute. 

But I would recommend starting lower and working your way up. 

Similar to low-level laser/light therapy, oxygen therapy is somewhat experimental. You need to find the right “dosage” for yourself.

Benefits and What I’ve Noticed

Jordan Fallis using oxygen concentrator.

I've had good results with concentrated oxygen therapy and it has surprisingly increased the quality of my life. 

One of the main things I notice is that it feels like it puts energy back into my body every time I use it.

One of my clients uses it whenever she gets brain fog, and it clears it up. Another client uses it when she gets a headache and the headache disappears within 10 minutes.

It also does an incredible job of getting rid of hangovers. They essentially go away if you use the concentrator the morning after drinking. You just immediately feel like a completely new person.

Here are some other benefits I’ve experienced:

Keep in mind that this is my personal experience (and the experiences of a couple of clients). There really is no guarantee that you’ll experience the same results, but it’s worth a try if you’re sick and other therapies aren’t improving your brain function. 

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Combining Oxygen Therapy with Other Therapies

I also combine oxygen therapy with other therapies and supplements for their synergistic effects. 

Researchers have found that combining normobaric oxygen therapy with the following therapies leads to better results (57-59):

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Live Optimally,

Jordan Fallis

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About the Author

Jordan Fallis is a health and science journalist and researcher, and the founder of Optimal Living Dynamics, a website that has helped more than 1.5 million people improve their brain and mental health. His work has been featured in the Canadian Broadcast Corporation, the Canadian Medical Association Journal, and the Canadian Pharmacists Journal. Jordan has also interviewed, consulted, and worked with more than one hundred medical doctors, health practitioners and leading researchers. He spends a lot of time scouring medical research, writing about what he finds, and putting the theories to the test on himself.

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Medically reviewed by Dr. Fred Hui, MD, CCFP, CAFC

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