14 Powerful Ways to Form New Synapses in the Brain

Over the years, I’ve taken several psychiatric drugs, drank too much alcohol, and had numerous concussions – sometimes, all at once. 

In other words, my brain has taken quite the beating. 

Researchers used to think that if you damaged your brain like I did, you simply had to live with it.

But that’s no longer true. 

They now know the brain is plastic and flexible, and it can heal and recover.

You’re not stuck with the brain you have. 

You can actually change and improve it.

One way your brain repairs itself is through a process called synaptogenesis.

Synaptogenesis is the formation of new synapses in the brain.

Synapses are the connecting points between your 100 billion brain cells. You have trillions of synapses in your brain, and your brain cells communicate with one another across them (79). 

The deterioration and loss of synapses is linked to a number of neurodegenerative diseases and mental health disorders, including Alzheimer's disease, depression, poor learning and memory, intellectual impairment and other cognitive deficits (83-87). 

The good news is that researchers now know that synaptogenesis occurs in the brain throughout our entire lives (81-82). 

And there are a number of ways you can support synaptogenesis, promote the formation of new brain synapses and increase brain synapses. 

Below are 15 ways to do that.

Following these strategies can improve your mood, learning, memory and cognition.

1. Omega-3 Fatty Acids, Uridine and Choline

The formation of synapses depends on sufficient brain levels of three key nutrients – uridine, omega-3 fatty acids, and choline. These nutrients are synergistic, and if you take them taken together, they accelerate the formation of new synapses in the brain (66-67, 75-78). 

Unfortunately, most people nowadays don’t get enough of these essential nutrients through their diet because very few foods in the Western diet actually contain them.

In fact, the uridine in food is not bioavailable, and no food has been shown to increase plasma levels of uridine (1).

That’s why I take a uridine monophosphate supplement sublingually to support the long-term health of my brain. 

At the same time, I take a krill oil supplement and the Optimal Brain supplement, which includes CDP-Choline and Alpha GPC (two high-quality sources of choline). This ensures my brain is getting enough of omega-3 fatty acids and choline.

Several researchers have concluded that supplementing with all three nutrients can increase synaptic formation, increase brain synapses, and improve cognition, learning and memory, particularly in people with Alzheimer's disease (68-74). 

Besides supplementation, I still encourage people to eat foods that contain omega-3 fatty acids and choline. 

The best way to get omega-3 fatty acids from food is by eating more cold-water fish such as salmon, black cod, sablefish, sardines and herring. And the best food sources of choline include grass-fed beef liver and egg yolks. These foods are included in my Free Grocery Shopping Guide for Optimal Brain Health.

Taking uridine, choline and omega-3 fatty acids together can also promote the regeneration of myelin.

2. Low Level Laser Therapy

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

Most doctors don't know about LLLT; but not every doctor.

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

One way that LLLT may help the brain is by encouraging synaptogenesis (12-15). 

Researchers have found that LLLT treatment significantly stimulates the synthesis of synapsin-1 (a marker for synaptogenesis) and increases synaptogenesis in the cortex (16-17). 

I previously wrote about my experience with low-level laser therapy here.

I use this device and shine the red and infrared light on my forehead for 5 minutes every day. I also shine it on other parts of my head and on my entire body, including on my thyroid, thymus gland and gut. I experience incredible benefits from doing this.

When I’m travelling, I take this smaller and more convenient device with me and shine it on my forehead.

I’ve also been using the Vielight Neuro Duo, which is a transcranial-intranasal headset with 810 nm of near infrared light. It penetrates deeper into brain tissue and is absorbed better by the central nervous system. If you decide to try a Vielight device, you can use the coupon code JORDANFALLIS for a 10% discount

Before trying LLLT, I highly recommend reading my full article about it first.

LLLT can also support mitochondria function, reduce brain fog, and increase blood flow to the brain. 

3. Bacopa

Bacopa monniera is an adaptogenic herb with cognitive-enhancing effects.

Several studies show that it improves cognition, learning and memory by strengthening communications between brain cells. Both healthy and elderly people who take the herb experience improved attention, learning and memory (2-5). 

Researchers believe that these improvements are because bacopa increases brain synapses and increases specific neuromolecular mechanisms that encourage and enhance synaptogenesis (18). 

4. Exercise

Exercise is one of the best ways to promote the formation of new synapses.

Researchers have repeatedly found that physical activity encourages synaptogenesis and increases brain synapses (32-33). 

Exercise also increases blood flow to the brain, promotes the regeneration of myelin, and can help reverse brain damage and cognitive decline. 

So not surprisingly, many brain health experts recommend exercise as their number one piece of advice for optimal brain health.

My usual advice is to find a sport or exercise routine that you enjoy, so that you’ll stick with it consistently.

5. Magnesium Threonate

Magnesium is a vital mineral that participates in more than 300 biochemical reactions in your body, including neurotransmitter and hormonal activity, which can have a huge effect on your brain function.

Researchers have found that increasing magnesium levels in the brain improves learning and memory by promoting synaptogenesis and increasing brain synapses (25-26). 

One study concluded that magnesium threonate increases the number of synaptic connections between brain cells and boosts the density of synapses (27). 

Unfortunately, lot of people are deficient in magnesium today (6-8).

But there are a number of ways you can make sure you’re consuming enough. 

First, make sure you’re eating magnesium-rich foods on a regular basis, including spinach, chard, pumpkin seeds, almonds, avocado, dark chocolate and bananas. These foods are included in my Free Grocery Shopping Guide for Optimal Brain Health.

Epsom salt baths are another great way to increase your body’s intake of magnesium. 

But I also recommend a high-quality magnesium supplement. 

Magnesium threonate is the best form of magnesium for increasing brain magnesium levels and forming new synapses. 

Since most people are deficient, magnesium is one of the three supplements that I think everyone should be taking.

Magnesium can also help repair a leaky blood-brain barrier.

6. Intermittent Fasting

Fasting allows your digestive system to take a break and triggers a number of hormones that boost your body’s ability to repair itself.

On most days, I don’t eat breakfast at all, and then "break my fast" by eating my first meal of the day around 2 or 3 p.m. That means I eat all my food for the day within an 8-hour window.

There are many health benefits to doing this.

It can improve mitochondrial function, reduce brain fog, and help protect you from dementia. 

And researchers have also found that fasting can trigger and enhance synaptogenesis (28-31). 

The best way to start fasting is simply by eating dinner around 6, not eating anything after that before bed, and then eating a regular breakfast the next day. That should give you about 12-14 hours of fasting time. 

7. Ginkgo Biloba

Ginkgo Biloba is a plant that has been 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.

It’s most commonly used to improve brain health because it’s been shown to increase brain blood flow and improve memory and attention in both healthy and unhealthy individuals. It even reduces the risk of dementia and Alzheimer’s disease and may also improve mood and mental energy (34).

Researchers have also discovered that it stimulates synaptogenesis and increases brain synapses (35). 

Ginkgo Biloba is included in the Optimal Brain supplement.

8. Motor Learning

Motor learning is essentially when you learn something new that involves movement.

Complex processes occur in the brain in response to practicing or experiencing the new motor skill.

This results in changes to the central nervous system, which allows you to produce the movement again in the future.

Researchers have found that motor learning triggers synaptogenesis and generates new synapses in the cerebellar cortex of the brain (36-39). 

Some activities that involve motor learning include learning how to play the piano, climbing trees, juggling, and playing table tennis. 

When you engage in these activities, motor learning occurs, and you form new synapses in order to learn and solidify the new skill. 

I have personally used a number of different neuroplasticity exercises that involve motor learning to promote synaptogenesis in my own brain.

9. Resveratrol

Resveratrol is a beneficial antioxidant and anti-inflammatory compound found in grapes, red wine, raspberries and dark chocolate.

Resveratrol is known to help prevent the development of neurodegenerative diseases.

And researchers are starting to understand why.

Resveratrol can help restore the integrity of the blood-brain barrier, support your mitochondria, and increase blood flow to the brain.

But it can also increase synaptogenesis.

Research shows the resveratrol promotes and enhances synaptogenesis (23-24). 

Resveratrol is included in Optimal Energy.

10. Piracetam

Piracetam is a nootropic (cognitive-enhancing) supplement. It provides a mild boost to brain function and has a long history of being used to treat cognitive impairment in Europe, Asia and South America. 

According to researchers, one way it improves cognition is by enhancing synaptogenesis and increasing brain synapses (9-10). 

One study found that rats treated with piracetam had a higher number of synapses than rats not treated with piracetam (11). 

Phenylpiracetam is an advanced version of piracetam and I found it to be even more effective. It also has impressive anti-anxiety and antidepressant effects.

Both piracetam and phenylpiracetam work best if you take them with a source of choline, either CDP-Choline or Alpha GPC.

Both CDP-Choline and Alpha GPC are included in the Optimal Brain supplement. 

11. Quercetin

Quercetin is a bioflavonoid found in fruits and vegetables. It is one of the most widely consumed flavonoids in the human diet. 

Quercetin has potent antioxidant action and is “neuroactive”, meaning it can affect brain function. 

As a result, it can protect brain cells from oxidative stress and inhibit the pro-inflammatory molecules that are associated with many progressive brain disorders (45-46). 

Researchers have also found that it stimulates synaptogenesis (48). 

Red apples, onions and tomatoes have the high levels of quercetin. But you can also supplement with it if you want. 

It’s interesting to note that quercetin increases the absorption of resveratrol, so it’s a good idea to take them both together if you want to increase synaptogenesis and form new brain synapses (47). 

12. Intranasal Insulin

Insulin is one of the hormones that significantly affects brain function.

It has a number of important functions in the central nervous system, and researchers have found that it passes the blood-brain barrier and acts on insulin receptors directly within the brain.

In a new therapeutic approach, commercially-available insulin (Novalin R) is prepared and added to nasal spray bottles, and sprayed and inhaled through the nose to support brain and mental health.

Intranasal insulin has been reported to significantly enhance learning and memory, increase mental energy, reduce brain fog, improve mood, and lower anxiety and stress levels.

One possible mechanism is by increasing synaptogenesis.

Brain insulin receptors are found primarily in synapses, and insulin signaling contributes to synaptogenesis (19-21). 

And the disruption of insulin action in the brain leads to impaired synaptogenesis (22). 

If you’re interested in learning more about intranasal insulin, I previously wrote a full article about it here.

13. Progesterone

Progesterone is a natural steroid and sex hormone involved in the menstrual cycle and pregnancy.

It has a variety of important functions in the body, and even plays an important role in brain function. 

Research shows that progesterone supports the normal development of brain cells and protects them from damage (40).

But many researchers have also found that progesterone promotes synaptogenesis (41-43). 

In addition to its role as a natural hormone, progesterone can be taken as a medication, usually by women during menopause as part of their hormone replacement therapy. 

14. Antioxidant Nutrients

Some nutrients have antioxidant effects in the body, and not consuming enough of them can reduce your rate of synaptogenesis. 

Research shows that “synaptic membrane synthesis” depends on sufficient dietary intake of Vitamin C, Vitamin E, and the mineral selenium (64). 

One study found that synaptogenesis was significantly enhanced by supplementing with omega-3 fatty acids, uridine, Vitamin C, Vitamin E, and selenium. But it wasn’t enhanced as much with omega-3 fatty acids and uridine alone, suggesting that Vitamin C, Vitamin E, and selenium play a key role in synaptogenesis (65). 

I get these antioxidant nutrients from a number of sources. 

In addition to getting Vitamin C from fruits and vegetables, I take at least 500 mg of supplemental Vitamin C every day. At one point, I was actually taking up to 10 grams of Vitamin C every day as an experiment, but that’s not necessary unless you find it really helps you.

For selenium, I make sure I eat brazil nuts regularly, as they are the richest source. But I also take some extra selenium in supplement form.

For Vitamin E, good food sources include almonds, spinach, sweet potatoes, avocados, olive oil, sunflower seeds and butternut squash. It’s also included in the Optimal Antiox supplement.

Besides increasing synaptogenesis, antioxidants can also protect your brain from alcohol and help reverse brain damage. 

15. BONUS: 4 Things to Avoid

It’s not just what you do, but also what you avoid that can impact your rate of synaptogenesis. 

Researchers have found that certain compounds can impair synaptogenesis and inhibit the formation of new synapses in the brain. 

So besides trying to implement the 14 steps above, you should also try to avoid:

• Bisphenol A – This compound is found in plastic bottles and containers, food and beverage cans, and other common consumer products, such as CDs, DVDs and sales receipts. Researchers have found that it impairs synaptogenesis in the brain (49). That’s why I recommend you only eat and drink out of glass, ceramic and stainless steel. Avoid all canned food and plastic containers. BPA-free plastic isn’t much better for you and can still disrupt hormonal health.

• Lead – Lead is a heavy metal that can accumulate in the body and negatively affect brain function. Research shows that lead exposure can interfere with the formation of brain synapses (55-59). So it’s definitely a good idea to reduce your exposure to sources of lead. One way is by using an infrared sauna regularly.

• Gabapentin – Gabapentin is a medication used to treat epilepsy, neuropathic pain, hot flashes, and restless legs syndrome. Researchers have found that it halts the formation of new synapses (80).

• Stress – Chronic stress decreases synaptogenesis and decreases the number of synapse connections (88-89). Here are 20 ways to lower cortisol, your body’s main stress hormone. These two biofeedback devices are my favourite ways to reduce stress.

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Live Optimally,

Jordan Fallis

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How to Stimulate Your Vagus Nerve for Better Mental Health

“By developing an understanding of the workings of your vagus nerve, you may find it possible to work with your nervous system rather than feel trapped when it works against you.”

— Dr. Arielle Schwartz, Clinical Psychologist

Stimulation of my vagus nerve has played a key role in the management of my anxiety and mental health over the years. 

What exactly is the vagus nerve?

The vagus nerve is the longest cranial nerve in your body.

It connects your brain to many important organs throughout the body, including the gut (intestines, stomach), heart and lungs. 

In fact, the word "vagus" means “wanderer” in Latin, which accurately represents how the nerve wanders all over the body and reaches various organs.  

The vagus nerve is also a key part of your parasympathetic “rest and digest” nervous system. It influences your breathing, digestive function and heart rate, all of which can have a huge impact on your mental health.

But what you really need to pay special attention to is the "tone" of your vagus nerve.

Vagal tone is an internal biological process that represents the activity of the vagus nerve. 

Increasing your vagal tone activates the parasympathetic nervous system, and having higher vagal tone means that your body can relax faster after stress.

In 2010, researchers discovered a positive feedback loop between high vagal tone, positive emotions, and good physical health. In other words, the more you increase your vagal tone, the more your physical and mental health will improve, and vice versa (5).

“It’s almost like yin and yang. The vagal response reduces stress. It reduces our heart rate and blood pressure. It changes the function of certain parts of the brain, stimulates digestion, all those things that happen when we are relaxed.”

— Dr. Mladen Golubic, MD, Medical Director of the Cleveland Clinic

What’s interesting is that studies have even shown that vagal tone is passed on from mother to child. Mothers who are depressed, anxious and angry during their pregnancy have lower vagal activity. And once they give birth to their child, the newborn also has low vagal activity and low dopamine and serotonin levels (1-3). 

Your vagal tone can be measured by tracking certain biological processes such as your heart rate, your breathing rate, and your heart rate variability (HRV). 

When your heart rate variability (HRV) is high, your vagal tone is also high. They are correlated with each other (53-55). 

You can increase your HRV by using the EmWave2 device (and this article shares 24 other ways to increase your HRV).

Some researchers actually use the EmWave2 to measure vagal tone in their studies. 

If your vagal tone is low, don’t worry - you can take steps to increase it by stimulating your vagus nerve. This will allow you to more effectively respond to the emotional and physiological symptoms of your brain and mental illness.

Stimulating the vagus nerve and increasing vagal tone has been shown to help treat a wide variety of brain and mental health conditions, including:

• Depression

• Anxiety disorders

• Alzheimer's disease

• Migraines

• Fibromyalgia

• Tinnitus

• Alcohol addiction

• Autism

• Bulimia nervosa

• Personality disorders

• Heroin seeking behaviour

• Poor memory

• Mood disorders in the elderly

• Multiple sclerosis

• Obsessive compulsive disorder

• Severe mental diseases

• Traumatic brain injury

• Chronic fatigue syndrome

For people with treatment-resistant depression, the FDA has even approved a surgically-implanted device that periodically stimulates the vagus nerve. And it works (6-9). 

But you don’t need to go down that route.

You can enjoy the benefits of vagus nerve stimulation naturally by following these 13 steps. 

1. Cold Exposure

Acute cold exposure has been shown to activate the vagus nerve and activate cholinergic neurons through vagus nerve pathways (10). 

Researchers have also found that exposing yourself to cold on a regular basis can lower your sympathetic “fight or flight” response and increase parasympathetic activity through the vagus nerve (11).

I often take cold showers and go outside in cold temperatures with minimal clothing.

Try finishing your next shower with at least 30 seconds of cold water and see how you feel. Then work your way up to longer periods of time.

It's painful to do, but the lingering effects are worth it.

You can also ease yourself into it by simply sticking your face in ice cold water. 

2. Deep and Slow Breathing

Deep and slow breathing is another way to stimulate your vagus nerve. 

It’s been shown to reduce anxiety and increase the parasympathetic system by activating the vagus nerve (51-52). 

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

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

3. Singing, Humming, Chanting and Gargling

The vagus nerve is connected to your vocal cords and the muscles at the back of your throat. 

Singing, humming, chanting and gargling can activate these muscles and stimulate your vagus nerve.

And this has been shown to increase heart-rate variability and vagal tone (12).

I often gargle water before swallowing it. This is discussed more in Dr. Datis Kharrazian’s book, Why Isn’t My Brain Working?

4. Acupuncture

Acupuncture is another alternative treatment that has been shown to stimulate the vagus nerve (46). 

I’m a really big fan of auricular acupuncture. Auricular acupuncture is when needles are inserted into ear. I’d recommend trying to find a health practitioner in your area who provides it, especially if you’re weening off psychiatric medication. It really helped me the first time I came off antidepressants. I was surprised.

Research shows that ear acupuncture stimulates the vagus nerve, increases vagal activity and vagal tone, and can help treat “neurodegenerative diseases via vagal regulation” (45). 

In my experience, ear acupuncture is more effective than regular acupuncture. I’m not sure why. I’ve just personally noticed more benefits from ear acupuncture. 

At the end of each appointment, my practitioner would secure small black seeds on my ear. 

I also use an acupuncture mat at home to relax before bed. 

5. Yoga and Tai Chi

Yoga and tai chi are two “mind-body” relaxation techniques that work by stimulating the vagus nerve and increasing the activity of your parasympathetic “rest and digest” nervous system.

Studies have shown that yoga increases GABA, a calming neurotransmitter in your brain. Researchers believe it does this by “stimulating vagal afferents”, which increase activity in the parasympathetic nervous system (13-18). 

Researchers have also found that yoga stimulates the vagus nerve and therefore should be practiced by people who struggle with depression and anxiety (19). 

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

Tai chi has also been shown to increase heart rate variability, and researchers think this means it can “enhance vagal modulation” (20).

6. Probiotics

It’s becoming increasingly clear to researchers that gut bacteria improve brain function by affecting the vagus nerve (27).  

In one study, animals were given the probiotic Lactobacillus Rhamnosus, and researchers found positive changes to the GABA receptors in their brain, a reduction in stress hormones, and less depression and anxiety-like behaviour. 

The researchers also concluded that these beneficial changes between the gut and the brain were facilitated by the vagus nerve. When the vagus nerve was removed in other mice, the addition of Lactobacillus Rhamnosus to their digestive systems failed to reduce anxiety, stress, and improve mood (25). 

Another study found that the probiotic Bifidobacterium Longum normalized anxiety-like behavior in mice by acting through the vagus nerve (26). 

Both Lactobacillus Rhamnosus and Bifidobacterium Longum are included in the Optimal Biotics supplement. 

I previously wrote about some other ways you can increase the good bacteria in your gut. You can read about that here.

And here are 7 other probiotic strains that can help treat anxiety. 

7. Meditation and Neurofeedback

Meditation is my favourite relaxation technique and it can stimulate the vagus nerve and increase vagal tone.        

Research shows that meditation increases vagal tone and positive emotions, and promotes feelings of goodwill towards yourself (22, 23). 

Another study found that meditation reduces sympathetic “fight or flight” activity and increases vagal modulation (21). 

“OM” chanting, which is often done during meditation, has also been shown to stimulate the vagus nerve (24). 

I couldn’t find any research demonstrating this, but in my experience, neurofeedback significantly increased my heart-rate variability and vagal tone as measured by my EmWave2. 

Now that I’m done neurofeedback, I use the Muse headband to meditate. Similar to neurofeedback, it gives you real-time feedback on your brainwaves. I previously wrote about it here, and you can get it through the Muse website.

Please note: If you’re interested in trying neurofeedback, I recommend becoming a client and working with us to determine the best type of neurofeedback for you and your condition. I have found that some types of neurofeedback are completely ineffective and may even be harmful. So it’s very important to do the right type of neurofeedback that actually works. It’s also critical to work with a qualified neurofeedback practitioner who knows what they are doing. Otherwise, you can get worse. We help our clients find a qualified practitioner in their area.

8. Omega-3 Fatty Acids

Omega-3 fatty acids are essential fats that your body cannot produce itself. They are found primarily in fish and are necessary for the normal electrical functioning of your brain and nervous system.

They often appear in most of my posts because they are so critical for brain and mental health and affect so many aspects of wellness. 

They’ve been shown to help people overcome addiction, repair a “leaky brain”, and even help reverse cognitive decline.

But researchers have also discovered that omega-3 fatty acids increase vagal tone and vagal activity (35-37, 40). 

Studies shown that they reduce heart rate and increase heart rate variability, which means they likely stimulate the vagus nerve (34, 38, 39). 

And high fish consumption is also associated with “enhanced vagal activity and parasympathetic predominance” (35). 

That's why I eat lots of wild-caught salmon, as well as supplement with krill oil. 

9. Exercise

I’ve already discussed how exercise increases your brain’s growth hormone, supports your brain’s mitochondria, and helps reverse cognitive decline.

But it’s also been shown to stimulate the vagus nerve, which may explain its beneficial brain and mental health effects (28). 

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

This is my exercise routine:

• 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)

Walking, weightlifting and sprinting are the best forms of exercise, but you should choose a sport or exercise routine that you enjoy, so that you’ll stick with it consistently. 

10. Zinc

As I’ve discussed before, zinc is an essential mineral for mental health, especially if you struggle with chronic anxiety. 

One study shows that zinc increases vagus nerve stimulation in zinc-deficient rats (41). 

It’s estimated that 2 billion people in the world are deficient in zinc, and six different studies show that subclinical deficiency of zinc impairs brain function in children and adults (42-44).

So, if you struggle with a brain or mental health disorder, it’s quite possible that you’re deficient.  

Some of the best food sources of zinc include oysters, grass-fed beef, pumpkin seeds, cashews, mushrooms and spinach. These foods are included in my Free Grocery Shopping Guide for Optimal Brain and Mental Health.

However, I still recommend at least short-term supplementation to ensure you get enough.

I created and take the Optimal Zinc supplement to make sure my zinc levels are optimal. 

Check out my previous post about zinc and copper if you’re interested in discovering more steps you can take to increase your zinc levels. 

11. Massage

Research shows that massages can stimulate the vagus nerve, and increase vagal activity and vagal tone (31-32). 

The vagus nerve can also be stimulated by massaging several specific areas of the body.

Foot massages (reflexology) have been shown to increase vagal modulation and heart rate variability, and decrease the “fight or flight” sympathetic response (29). 

Massaging the carotid sinus, an area located near the right side of your throat, can also stimulate the vagus nerve to reduce seizures (30). 

I personally get a massage from a registered massage therapist every couple of months. 

12. Socializing and Laughing

I’ve already discussed how socializing and laughing can reduce your body’s main stress hormone.

And now I’ve learned that they are likely doing this by stimulating the vagus nerve. 

Researchers have discovered that reflecting on positive social connections improves vagal tone and increases positive emotions (47, 48). 

Laughter has been shown to increase heart-rate variability and improve mood (49). 

And vagus nerve stimulation often leads to laughter as a side effect, suggesting that they are connected and influence one another (50). 

So my advice is to hang out and laugh with your friends as much as possible. Although I should probably be taking my own advice here, as I’m an introvert and often avoid socializing too much. 

13. Intermittent Fasting

On most days, I don’t eat breakfast at all, and then "break my fast" by eating my first meal of the day around 2 or 3 p.m. That means I eat all my food for the day within an 8-hour window.

There are many health benefits to doing this. As I’ve discussed before, intermittent fasting can boost your brain’s growth hormone, improve mitochondrial function, and may help some people overcome brain fog and cognitive decline. 

Research also shows that fasting and caloric restriction increase heart rate variability, which is an indicator that it increases parasympathetic activity and vagal tone (33). 

The best way to start fasting is simply by eating dinner around 6, not eating anything after that before bed, and then eating a regular breakfast the next day. That should give you about 12-14 hours of fasting time. 

Conclusion

You don’t have to be controlled by your body and mind. You have the power to tell them what to do. 

By stimulating the vagus nerve, you can send a message to you body that it’s time to relax and de-stress, which leads to long-term improvements in mood, wellbeing and resilience. 

Increasing my vagal tone has allowed me to overcome anxiety and depression, and better manage them when they arise.

Overall, I hope you implement some of the above steps into your daily life, and they allow you to live more optimally.

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

CLICK HERE TO DOWNLOAD THE FREE GUIDE

Live Optimally,

Jordan Fallis

Connect with me

References:

(1) https://www.ncbi.nlm.nih.gov/pubmed/12768648

(2) https://www.https://www.ncbi.nlm.nih.gov/pubmed/12521495/.nlm.nih.gov/pubmed/12521495/

(3) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2556849

(4) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3705176/

(5) http://pss.sagepub.com/content/early/2013/05/06/0956797612470827.abstract

(6) http://www.webmd.com/depression/vagus-nerve-stimulation#1

(7) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2990624/

(8) https://www.sciencedaily.com/releases/2016/02/160204111728.htm

(9) https://www.elsevier.com/about/press-releases/research-and-journals/new-non-invasive-form-of-vagus-nerve-stimulation-works-to-treat-depression

(10) https://www.ncbi.nlm.nih.gov/pubmed/11447037

(11) https://www.ncbi.nlm.nih.gov/pubmed/18785356

(12) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3705176/

(13) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3111147/

(14) https://www.ncbi.nlm.nih.gov/pubmed/12568274

(15) https://www.ncbi.nlm.nih.gov/pubmed/12090812

(16) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2176143/

(17) https://www.ncbi.nlm.nih.gov/pubmed/16641939

(18) https://www.ncbi.nlm.nih.gov/pubmed/15750381

(19) http://www.bu.edu/news/2012/03/07/researchers-find-yoga-helps-ease-stress-related-medical-and-psychological-conditions/

(20) https://www.ncbi.nlm.nih.gov/pubmed/18991518

(21) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3546358/

(22) http://healthland.time.com/2013/05/09/why-kindness-can-make-us-happier-healthier/?iid=hl-main-lead

(23) https://www.ncbi.nlm.nih.gov/pubmed/23649562

(24) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3099099/

(25) http://www.ncbi.nlm.nih.gov/pubmed/21876150

(26) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3413724/

(27) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4367209/

(28) http://www.ncbi.nlm.nih.gov/pubmed/20948179

(29) https://www.ncbi.nlm.nih.gov/pubmed/22314629

(30) http://www.ncbi.nlm.nih.gov/pubmed/23962632

(31) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3133856/

(32) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2844909/

(33) http://www.ncbi.nlm.nih.gov/pubmed/16581971

(34) https://www.ncbi.nlm.nih.gov/pubmed/17326331

(35) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3217222/

(36) https://www.ncbi.nlm.nih.gov/pubmed/16616012/

(37) https://www.ncbi.nlm.nih.gov/pubmed/18461305

(38) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3483717/

(39) https://www.ncbi.nlm.nih.gov/pubmed/17134636

(40) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3653417/

(41) http://www.ncbi.nlm.nih.gov/pubmed/19158231

(42) http://www.ncbi.nlm.nih.gov/pubmed/22664333

(43) http://www.ncbi.nlm.nih.gov/pubmed/21939673

(44) http://www.ncbi.nlm.nih.gov/pubmed/22673824

(45) https://www.hindawi.com/journals/ecam/2012/786839/

(46) https://www.ncbi.nlm.nih.gov/pubmed/24359451

(47) https://www.ncbi.nlm.nih.gov/pubmed/23649562

(48) http://journals.sagepub.com/doi/abs/10.1177/0956797612470827

(49) https://www.ncbi.nlm.nih.gov/pubmed/22894892

(50) http://www.ncbi.nlm.nih.gov/pubmed/12959437

(51) http://www.npr.org/2010/12/06/131734718/just-breathe-body-has-a-built-in-stress-reliever

(52) https://www.hindawi.com/journals/ecam/2013/743504/

(53) http://circ.ahajournals.org/content/118/8/863.long

(54) https://en.wikipedia.org/wiki/Heart_rate_variability

(55) https://en.wikipedia.org/wiki/Vagal_tone

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31 Powerful Ways to Induce Autophagy in the Brain

Autophagy is an absolutely essential biological process that plays a key role in the normal functioning and survival of your brain cells.

The word autophagy is derived from the Greek words auto and phagein.

Auto translates to “self”.

And phagein translates to “devouring”.

So autophagy essentially means “self-devouring”, or “to eat oneself”.  

That may sound scary and something that you would want to avoid…

But it’s actually something you want to embrace and induce yourself.

Because autophagy is a self-cleaning mechanism within our cells, which helps your brain detoxify, repair and regenerate itself.

It destroys the old, damaged, and malfunctioning components of your cells – and rebuilds new and healthier ones instead!

It’s sort of like spring cleaning or replacing old parts of your car.

By inducing autophagy, we are clearing out worn-out and faulty cellular parts within our brain cells.

Our brain cells need to last a lifetime, so autophagy is our body’s unique way of naturally rejuvenating them and defending them from disease.

How Does Autophagy Affect Your Brain and Mental Health?

“What we’ve discovered is that autophagy protects against neurodegenerative diseases like Parkinson’s, Huntington’s and certain forms of dementia. If you switch on autophagy, you remove proteins rapidly, as well as protect against excessive inflammation. By learning how to influence this process, we are able to affect the progression of these diseases.”

— Dr. David Rubinsztein, professor of molecular neurogenetics at the University of Cambridge and UK Dementia Research Institute

Research shows that autophagy supports the central nervous system, improves brain function and reduces neurological cellular breakdown (136-138).

And studies suggest that autophagy is a built-in defense mechanism that detoxifies and clears the central nervous system (139).

But the autophagy process becomes less efficient as we get older.

And over time, our brain cells accumulate a variety of damaged organelles, abnormal and pathogenic proteins, and oxidized particles (141-142).

This clogs up the brain, accelerates cognitive aging, and even contributes to the development of dementia (140).

But autophagy doesn’t just decline in older individuals.

Even younger people with depression and schizophrenia have been shown to have deficiencies in autophagy pathways (162-163).

In fact, researchers have found a link between autophagy dysfunction and many neurodegenerative, neurodevelopmental and neuropsychiatric disorders, including (143-161):

• Alzheimer’s disease

• Parkinson’s disease

• Huntington’s disease

• Schizophrenia

• Depression

• Bipolar disorder

• Frontotemporal dementia

• Amyotrophic Lateral Sclerosis

• Autism spectrum disorders

• Fragile X syndrome

• Mood disorders

• Psychotic symptoms

• Behavioural change

The good news is that you can do something about this.

You have the power to activate autophagy.

There are several reliable and natural ways to increase it.

And by doing so, you can reduce neuroinflammation, protect the nervous system, improve cognitive function, encourage the growth of brain cells, and even fight depression and Alzheimer’s disease (164-174).

Read on to learn more about how you can induce autophagy.  

The Best Lifestyle Habits and Therapies That Induce Autophagy in the Brain

1. Exercise

Exercise is one of the best ways to boost autophagy in the brain.

Researchers have found that aerobic exercise induces neuronal autophagy (1).

They believe the reason why exercise improves cognitive function is perhaps because it increases autophagy in the brain (2).

Exercise is a stressor on the body, and the body induces autophagy so that your cells can recover from the stress. All it takes is 30 minutes of aerobic exercise to activate autophagy in the brain (3).

As a result, exercise increases neurogenesis and reduces neurodegeneration.

Many doctors and researchers recommend exercise as their number one piece of advice for optimal brain health.

You should find a sport or aerobic exercise routine that you enjoy, so that you’ll stick with it consistently.

2. Intermittent Fasting

“One of the major benefits of fasting is a dramatic increase in autophagy, followed by a massive boost in stem cell production.”

— Dr. Rhonda Patrick, PhD

Fasting is another biological stressor that promotes autophagy.

When you’re fasting, your body isn’t receiving nutrients, so it stresses out and triggers autophagy.

Researchers have found that fasting activates “profound autophagy” in the brain (24-26).

As a result, it can help treat neurological conditions and lowers the risk of cognitive decline and neurodegenerative diseases such as Alzheimer’s disease and Parkinson’s disease (27-28).

So how long do you have to fast to trigger autophagy in the brain?

Research suggests 24 to 48-hour fasts are ideal and have the strongest effects (29).

But long fasts are not very realistic and practical.

Luckily, even shorter fasts have been shown to significantly promote neuronal autophagy (30-31).

That’s why I personally eat all my food for the day within an 8-hour window, and then fast for the other 16 hours of the day.

You don’t need to go that long, but you should try to fast for at least 12 hours at a time.

The best way to get started is simply by eating dinner around 6, not eating anything after that before bed, and then eating a regular breakfast the next day.

That should give you about 12-14 hours of fasting time.

3. A Ketogenic Diet

“Ketogenesis is like an autophagy hack. You get a lot of the same metabolic changes and benefits of fasting without actually fasting.”

— Dr. Colin Champ, MD

A ketogenic diet is a very high-fat, low-carb diet.

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

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

And this be very beneficial and increase autophagy in the brain.

Researchers have found that ketosis is neuroprotective and reduces neurodegeneration by promoting autophagy in the brain (4-6).

Autophagy reduces amyloid beta, the main component of amyloid plaques found in the brains of patients with Alzheimer's disease (8-9).

An animal study also shows that ketosis reduces brain injury (during and after seizures) by activating autophagy (10).

I follow a ketogenic diet every so often.

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

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

Research also shows that the ketone bodies stimulates autophagy (7).

4. Circadian Rhythm, Melatonin and Deep Sleep

Getting enough high-quality sleep is very important if you want to increase autophagy.

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

Research shows that not getting enough sleep, and waking up intermittently throughout the night, negatively alters autophagy in the brain (11-12).

So it’s the length and quality of your sleep that matters.

That’s why I highly recommend getting at least 7 hours of uninterrupted sleep every night.

What can you do to improve your sleep?

• Maintain a proper circadian rhythm

• Promote the production and release of melatonin at night

Researchers have found that our circadian rhythm (sleep-wake cycle) controls autophagy and plays a role in cognitive decline (13-14).

Melatonin is a hormone released by your pineal gland, a small gland in your brain.

It helps control your circadian rhythm, and adequate levels of melatonin are necessary to fall asleep quickly and sleep deeply throughout the night.

Melatonin has been shown to induce autophagy in the brain, and it reduces the risk of developing neuropsychiatric disorders (66-68).

Even mild changes in our external environment (i.e. blue lighting at night) can affect our circadian rhythm and reduce melatonin production, negatively altering autophagy and our cognition the next day (13-14).

This sleep supplement contains 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.

5. Hot and Cold Exposure

Exposing yourself to both hot and cold temperatures can stress your cells and promote autophagy.

Several researchers have found that “heat stress” triggers autophagy and stimulates the autophagic process (15-18).

Autophagy and the heat-shock response are also tightly linked (19-20).

Researchers have found that cold exposure induces neuronal autophagy, and they believe it can reduce the risk of neurodegenerative diseases (21-22).

Research also shows that switching back and forth between cold and hot can induce autophagy (23).

So how does this translate into every day life?

Try switching back and forth between hot and cold in the shower.

Or spend time in a sauna or steam room, and then take a cold shower.

I personally like to go outside with minimal clothing in the winter, and then eventually come back inside and take a hot shower.

Cold plunges, cold baths and cryotherapy are some other ways to expose yourself to cold.

6. Hyperbaric Oxygen Therapy

Hyperbaric oxygen therapy (HBOT) is a treatment that enhances healing and recovery after injury to the central nervous system.

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 that need to heal.

Several studies have shown that HBOT elevates and enhances autophagy in the central nervous system (41-44).

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

7. Acupuncture

Acupuncture is an alternative treatment that has been shown to induce autophagy in the brain (69).

One study found that acupuncture improved learning and memory, and protected brain cells, by upregulating the autophagy pathway (70).

Another found that acupuncture promoted the “autophagic clearance” of proteins from the brain that contribute to Parkinson’s disease (71).

I’m a really big fan of auricular acupuncture. Auricular acupuncture is when needles are inserted into ear. I’d recommend trying to find a health practitioner in your area who provides it, especially if you’re weening off psychiatric medication. It really helped me the first time I came off antidepressants. I was surprised.

In my experience, ear acupuncture is more effective than regular acupuncture.

I also lie on an acupuncture mat at home to relax before bed.

The Best Foods That Induce Autophagy in the Brain

8. Coffee and Caffeine

Drinking coffee is another great way to induce autophagy in the brain.

Researchers have found that both regular and decaffeinated coffee rapidly trigger autophagy (32).

The polyphenols in coffee are also good for your brain health because they stimulate autophagy (32).

And other studies show that caffeine protects brain cells and lowers the risk of developing neurodegenerative diseases by inducing autophagy in the brain (33-35).

I drink one cup of high-quality coffee every morning.

Coffee and caffeine can disrupt sleep though, so make sure you don’t drink it later in the day. I have my last cup sometime between 10 in the morning and noon. If I have it any later than that, it disrupts my sleep.

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

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

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

And after years of careful clinical research, scientists have discovered that ingesting whole coffee fruit concentrate significantly increases brain function.

Coffee fruit concentrate is included in the Optimal Brain supplement.

9. Green Tea

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

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

Researchers have found that EGCG stimulates autophagy in the brain, protects against brain cell toxicity and may help treat neurodegenerative disorders (36-38, 40).

It also improves learning and memory after chronic stress by restoring autophagic flux in the brain (39).

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

I also take Optimal Antiox, a supplement that includes green tea extract and EGCG.

10. Coconut Oil and Medium Chain Triglycerides (MCTs)

Coconut oil is one of the best foods for your brain.

It’s especially important if you want to support your thyroid.

But it can also stimulate autophagy in the brain by increasing ketone levels (45-46).

I eat one or two tablespoons of coconut oil almost every day now to boost ketones and induce autophagy in my brain.

The medium-chain triglycerides (MCTs) within coconut oil are responsible for the ketone-increasing effects of coconut oil. 

If you don’t like coconut oil, you can supplement with pure MCT oil instead.

11. Ginger

Ginger is one of the healthiest spices.

It contains lots of nutrients and bioactive compounds that have powerful, protective benefits for your brain (47-49).

6-shagol, one of the active compounds within ginger, induces autophagy (50-55).

12. Reishi Mushroom

Reishi mushroom (Ganoderma lucidum) is a powerful fungus with hundreds of bioactive compounds.

It has been used for thousands of years by Chinese medicine practitioners to support the immune system, regulate inflammation, lower anxiety and support brain function.

Research shows that reishi mushroom can induce autophagy (56).

It also protects the brain from oxidative stress by regulating autophagy (57-58).

I’ve supplemented with a reishi mushroom tincture in the past to support my immune system.

13. Turmeric (Curcumin)

Curcumin is the most heavily researched compound within turmeric, the spice that gives curry its yellow colour.

It’s one of my favourite natural compounds for the brain.

One reason is because it protects brain cells from damage by activating autophagy (59-61).

Curcumin is included in the Optimal Energy supplement.

14. Broccoli Sprouts (Sulforaphane)

Sulforaphane is a phytochemical found in cruciferous vegetables such as broccoli, Brussels sprouts, cabbage, cauliflower and kale.

It has potent antioxidant and anti-inflammatory actions, similar to curcumin.

Studies have shown that sulforaphane increases autophagy within brain cells (62-63).

As a result, researchers believe it can be a therapeutic tool in the treatment of neurodegenerative diseases (63).

Broccoli sprouts are the best source of sulforaphane.

You can also take sulforaphane in supplement form.

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

Myrosinase is the enzyme in broccoli that helps metabolize sulforaphane.

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

15. Galangal

Galangal is a spice.

It’s known as “Thai ginger” or “Siamese ginger” because it looks very similar to ginger.

But it’s actually a different spice altogether.

It's commonly found in Thai, Indonesian, and Malaysian cooking.

Galangin, a compound within galangal, has been shown to induce autophagy and protect dopaminergic neurons in the brain (64-65).

16. Extra Virgin Olive Oil (Oleuropein)

Olive oil has numerous health benefits, particularly because of its strong anti-inflammatory effects.

Oleuropein, a polyphenol found in olive oil, has been shown to induce autophagy and reduce cognitive impairment (92).

As a result, researchers propose that a diet with extra virgin olive oil might have potential benefits for Alzheimer’s patients because of its induction of autophagy (72).

I add olive oil to my salads and sometimes even just take a tablespoon of it straight.

Be careful though. A lot of cheap extra virgin olive oil in grocery stores are not actually “extra virgin.”

Investigations have found that there is a lot of fraud within the olive oil industry and many so-called extra virgin olive oils contains other cheaper, refined vegetable oils, such as soybean, corn and canola.

This is discussed more in the book Extra Virginity: The Sublime and Scandalous World of Olive Oil.

You don’t just have to eat olive oil to get the benefits of oleuropein though.

Oleuropein can also be found in olive leaf extract and argon oil.

17. Berries

Blueberries, strawberries, acai berries are included in my Free Grocery Shopping Guide for Optimal Brain.

And for good reason.

All three berries have been shown to significantly activate autophagy in the brain (74-74).

The polyphenols within them also protect brain cells from oxidative stress and inflammation and improve cognitive function.

I try to eat one cup of berries every day to support my brain health.

18. Omega-3 Fatty Acids

Omega-3 fatty acids are essential fats that your body cannot produce itself, and they are absolutely necessary for the normal functioning of your brain and nervous system.

They have been shown in many studies to significantly reduce brain inflammation; improve memory, mood and cognition; and protect against mild cognitive impairment, dementia and Alzheimer's disease.

Researchers have also demonstrated that omega-3 fatty acids can increase BDNF signaling and enhance autophagy in the brain (108-112).

So increasing your intake of them is one of the most impactful actions you can take to support your brain.

Omega-3 fatty acids are found primarily in cold water fish, including:

• Salmon

• Black cod

• Sablefish

• Sardines

• Herring

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

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

That’s why I recommend supplementing with krill oil, a special kind of fish oil that contains the essential omega-3 fatty acids.

Some researchers believe that the beneficial effects of supplementing with omega-3 fatty acids may simply be due to their ability to activate autophagy (107).

The Best Natural Supplements That Induce Autophagy in the Brain

19. Probiotics

Research suggests that certain probiotics can stimulate autophagy in the brain.

In one study, researchers gave the SLAB51 probiotic formulation to mice, and it partially restored autophagy in the brains of the mice (75).

The researchers also found that the SLAB51 probiotic reduced brain damage and decreased cognitive decline in the mice (75).

I tried to find the SLAB51 probiotic formulation online, but it doesn’t appear to be commercially available yet.

I personally take the Optimal Biotics supplement every day to support my gut and brain health.

I also like to drink kombucha and eat fermented foods regularly.

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

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

20. American Ginseng

American ginseng (Panax quinquefolius) is a powerful herb that enhances brain function.

Researchers have found that it induces autophagy, which then protects the brain from neurotoxicity and reduces mitochondrial dysfunction (76-78).

Because of this, researchers believe it can help treat neurodegenerative disorders (77, 79).

21. Ginkgo Biloba

Ginkgo Biloba is a plant that has been used in China for thousands of years to treat a number of health problems.

It’s one of the top-selling natural supplements in the world, and it’s even a prescription herb in Germany.

It’s most commonly used to improve brain health because it increases brain blood flow and improves memory, mood, mental energy and attention in both healthy and unhealthy individuals. It even reduces the risk of dementia and Alzheimer’s disease.

Researchers have also discovered it helps treat dementia and Alzheimer’s disease by activating and increasing autophagy in the brain (80-82).

Ginkgo Biloba is included in the Optimal Brain supplement.

22. Acetyl-L-Carnitine

Acetyl-L-carnitine (ALCAR) is an acetylated form of the amino acid carnitine. It’s been shown to have neuroprotective and cognitive-enhancing effects.

It’s often used as a natural brain booster because it increases alertness and provides support to brain cells. It’s been shown to be very effective at alleviating chronic fatigue and improving mood.

Researchers have also found that it helps reverse cognitive decline and supports mitochondrial function by inducing autophagy in the brain (83-86).

I find that it personally gives me a big boost in mental energy and resilience.

ALCAR is included in the Optimal Brain supplement.

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

23. Vitamin D (and K2)

Vitamin D is a fat-soluble vitamin that your skin synthesizes when exposed to the sun.

Unfortunately, researchers estimate that 50% of people are at risk of Vitamin D deficiency.

This is a huge problem because every tissue in your body has Vitamin D receptors, including the brain, so a deficiency can lead to costly physiological and psychological consequences.

Research shows that Vitamin D, and activation of the Vitamin D receptor, induces autophagy (89-91, 93).

Vitamin D supplementation in mice also increases levels of autophagy (92).

One study found that Vitamin D can reduce neurological deficits caused by traumatic brain injury by restoring autophagy in the brain (95).

And some researchers have pointed out that Vitamin D deficiency is associated with many diseases that involve defective autophagy (94).

Ideally, you should get your Vitamin D by going outside and getting sun.

I try to get sunlight every day during the spring and summer months.

But most people still don’t get enough Vitamin D from the sun, especially during the winter.

During the winter months, when there isn't enough sun, I take a Vitamin D3 supplement.

Vitamin D is so critical for optimal brain health, so make sure to check your levels regularly.

If you decide to take a Vitamin D3 supplement, it’s a good idea to take it along with Vitamin K2. They are synergistic and mix well together.

There is also some evidence that Vitamin K2 stimulates autophagy as well (87-88).

24. Lithium

Lithium is predominantly known as a medication given to bipolar patients to manage their symptoms.

However, it’s also an essential mineral.

Bipolar patients are often given high doses of lithium carbonate.

But low doses of lithium orotate can be safely supplemented to improve your brain health and increase the formation of myelin.

Research shows that lithium induces autophagy in the brain and enhances the breakdown and clearance of proteins that contribute to neuropsychiatric and neurodegenerative diseases.

Therefore, it may help treat Huntington’s disease, Alzheimer’s disease, Parkinson's disease, and dementia (96-97).

I used to take lithium orotate. I don’t take it anymore because I don’t need it, but I remember it making me feel calm and stable.

25. Cannabidiol (CBD)

Cannabidiol (CBD) is one of the active cannabinoids found in marijuana.

Unlike tetrahydrocannabinol (THC), CBD isn’t psychoactive and doesn’t make you “high”.

But it can help treat a number of diseases because it reduces inflammation.

Researchers have found that CBD activates and enhances autophagy pathways in the brain (98-100).

I take this CBD oil and I highly recommend it. It significantly reduces my stress, makes me sleepy and knocks me out before bed.

26. Rhodiola

Rhodiola, also known as golden root or arctic root, is a Traditional Chinese and Scandinavian herb.

It’s one of the most popular adaptogens used to increase physical and mental stamina.

One study found that rhodiola can reduce neurodegeneration by inducing autophagy in the brain (101).

Other studies have found that the herb significantly upregulates autophagy (102-103).

I take a rhodiola supplement. I don't take it every day though, only when I need a cognitive boost.

Check out this post all about rhodiola to learn more about this amazing herb.

27. Berberine

Berberine is an alkaloid extracted from various plants.

It has anti-inflammatory, neuroprotective and possibly antidepressant effects. It can also improve intestinal health and lower cholesterol.

Researchers have also found that berberine reduces inflammation and protects the brain from damage by boosting autophagy in the brain (104-105).

One study even found it reduces neurological deficits and promotes neurogenesis by stimulating autophagy (106).

I’ve experimented with varying dosages of berberine. I personally didn’t notice any profound brain and mental health benefits, but I have heard good things from others.

28. Nicotinamide

Nicotinamide, also known as niacinamide or nicotinic acid amide, is the water-soluble, active form of Vitamin B3.

It has been shown to reduce cognitive decline and halt the progression of Alzheimer’s disease by improving autophagy function in the brain (113-114).

It also improves cognitive performance and preserves mitochondrial integrity (113).

Nicotinamide is included in this supplement.

29. Schisandra

Schisandra is a berry commonly used by Traditional Chinese Medicine practitioners.

The seeds of the berry contain lignans, which have health-promoting properties.

It’s considered an adaptogen and traditionally used to treat depression, stress and menopause.

But lots of research shows that Schisandra can also benefit people struggling with Alzheimer’s disease and Parkinson’s disease (115-116).

This is because it reduces neurodegeneration and cognitive impairment by enhancing autophagy (117-120).

Besides promoting autophagy, it also has anti-inflammatory and neuroprotective effects upon brain cells (116).

You can also get Schisandra as dried whole berries or as juice.

But it usually isn’t used as a food.

Rather, it’s more commonly used as a supplement. It’s available in multiple forms, including dried powder and pills.

30. Spermidine

Spermidine is a polyamine compound with various metabolic functions.

It’s found in living tissues and within a wide range of foods, including aged cheese, fermented soy, chicken, mushrooms, pears and potatoes.

It can also be taken as a supplement.

Researchers have found that it’s neuroprotective and reduces synapse aging by enhancing autophagy in the brain (121-127).

As a result, it counteracts neurodegeneration, reduces memory impairment, and protects neurons from demyelination (121).

31. Resveratrol and Pterostilbene

Resveratrol is a beneficial antioxidant and anti-inflammatory compound found in grapes, red wine, raspberries and dark chocolate.

It’s known to help prevent the development of neurodegenerative diseases.

And researchers are starting to understand why.

Several studies have shown that resveratrol induces autophagy in the brain (128-132).

In two of the studies, it protected brain cells and helped brain cells recover after injury by enhancing autophagy (131-132).

Researchers propose it could even be used to help prevent and treat Alzheimer’s Disease due to its autophagy-enhancing effects (130).

To consume enough resveratrol to promote autophagy, you’ll need to supplement with it.

Resveratrol is included in the Optimal Energy supplement.

Pterostilbene, a compound found in blueberries, is very similar to resveratrol, and it has also been shown to induce autophagy (133-135).

I tried pterostilbene and it was beneficial, but I didn’t find it any more helpful than resveratrol, so I’ve decided to just stick with resveratrol considering it has significantly more research to back it up.

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Jordan Fallis

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Diseases Caused By Air Pollution: Brain Health Primer

This is a guest post by Bart Wolbers. Bart finished degrees in Physical Therapy (B), Philosophy (BA and MA), Philosophy of Science and Technology (MS - Cum Laude), and Clinical Health Science (MS), and helps thousands of people take charge of their own health with his company.

Polluted air. Whenever I talk about that subject, people don’t really know what to say:

“No choice but to live with air pollution.”

“Everyone is breathing in toxic air so it’s not that much of a problem.”

“If polluted air really affected health the government would crack down much harder on it.”

“If you live in the city, there’s nothing you can do about an air pollution problem.”

And you know what?

You’d be entirely wrong with such statements. Heart problems, lung cancer, and Alzheimer’s are but a few of the diseases caused by air pollution.

The problem gets worse though: millions of people die every year due to air pollution (1 - 4).

Air pollution costs about 5 trillion dollars every year (107 - 108).

That’s right: $5,000,000,000,000.

Air pollution also kills more people than smoking. And yet, developed nations don’t have national marketing campaigns to reduce the harmful effects of air pollution as they do for smoking. That discrepancy is somewhat short-sighted.

What’s even more tragic is that poor people share the biggest health burden within the air pollution problem. Many poor communities are located close to airfields (5 - 7). Overflying airplanes are a major source of several air pollutants, as well as car traffic.

Highways are often located in poor neighborhoods as well.

But what are air pollutants anyway?

Well, one example is “particulate matter”. Particulate matter are tiny little particles that have a diameter 30 times as small as a human hair that you can breathe in. Lead is a second example (8 - 10). Unlike road vehicles, lead emissions are not regulated by airplane emissions.

I feel sorry for people living close to that airport...

Poor people are also hit hardest by road traffic. Why? Well, if you’re worth 5 million dollars you’re not going to live in an area where thousands of cars pass by every day.

You’ve got choice in that case…

No matter where you live, your exposure to toxic air is almost certainly excessive.

So it’s therefore time for change. It’s time you take this matter into your own hands. It’s time your health is no longer impacted by this human tragedy.

In this blog post I’ll teach you the basics about diseases caused by air pollution. I’ll specifically focus in on brain disease - the theme of this blog. I’ll also show you how to reduce your exposure levels by up to 90%.

Diseases Caused By Air Pollution: Brain Health Primer

In the following 6 sections of this blog post I will:

1. Explain the causes and effects of air pollution. Many people are unaware of how they’re universally surrounded by toxic air. Just understanding the problem can already make a huge difference in your health because you understand your options.

2. Give you a crash course on the five most important types of air pollution currently in existence. Not all pollutants are similar. Toxic mold, for example, is a big indoor danger, but mostly harmless outside. Knowing how you are exposed empowers you further.

3. Considers the relationship between lung disease and air pollution.

4. Does the same for heart disease.

5. Take a deep dive into air pollution and brain health. I’ll show that you cannot possibly ignore air pollution if you want to optimize brain function and health.

6. Lastly, I´ll give you several solutions to cut your exposure to toxic air up to 90%. While the problem might seem unavoidable and intimidating, there's light at the end of the tunnel.

Fortunately, Jordan has already prepared you for my treatment of this topic. Jordan has spoken very eloquently about how the environment affects your health in the past, in blog posts such as:

• How the oxygen in your environment affects brain function, and how you can supplement that oxygen with an oxygen concentrator

• Why you need to protect yourself from blue light emitted by electronic devices such as smartphones and televisions if you want to sleep well

• How electromagnetic frequencies stemming from technology negatively influence your health - even though many people are totally unaware

This guest blog post is thus a natural continuation of that series, this time focusing on air pollution and the brain.

Ready?

Let’s get started...

1. Air Pollution Causes And Effects Basics - A Frightening Problem

Many, many different causes of air pollution exist.

Overflying airplanes emit lead in the air, new furniture continually emits new gases into your living area, industry spreads toxins around that eventually enter your home, and traffic outside your house adds insult to injury.

At first glance, the problem seems overwhelming - a sentiment I extensively described in the introduction of this blog post.

And you’re not safe from air pollution inside your home either. Why? Well, indoor smoking, toxic mold, or dust mites (or simply dust), and carbon monoxide are common sources of indoor air pollution.

You may think: “well, in that case I’ll simply live in the middle of nowhere in a tent or RV to avoid all pollutants”

Not so quick.

Even nature herself is a source of air pollutants. Deserts emit loads of “particulate matter”, the tiny particles I mentioned before (11 - 13).

The difference between spending time in nature and living in a modern city is the extent of exposure. Most cities contain tens if not hundreds of different chemicals that are emitted into the air.

Pollution levels are much higher than in nature.

And it’s not just outdoor air quality that matters. Some estimates claim that many people spend 23 hours a day indoors, and only 1 hour outdoors. The most conservative estimates approximate that the average person spends 90% of their time inside (16 - 17).

Shocking fact:

Indoor levels of air pollutants can be a whopping 10 to 100-fold higher than outdoor levels (14 - 15). The reason for that difference is that air gets “trapped” indoors. Outdoor air often circulates indoors but is less prone to leave again.

Most people do not ventilate their homes sufficiently, which ensures that toxins keep building up indoors.

So if you experience eye irritation, or a stuffy nose 24-7, or you’ve got difficulty breathing, the reason might just be that your home or office building contains toxic air. Brain fog and poor sleep are other symptoms.

Air pollution is so dangerous because you don’t immediately notice any effects. I often call air pollution a “poison drip”. Let me explain that concept:

If your “loving” partner would add a small dose of mercury to your food every day, you’d never consciously notice. Over time that mercury would slowly kill you though. Air pollution is the same: you might only feel slightly worse after being exposed for a long period of time, but you might just think that you’re having a hard day. You don’t know a specific reason exists for why you’re feeling bad - most people never connect the dots.

The human mind is incapable of precisely registering very light damage that occurs over long periods of time. Let me give you an analogy to better understand that principle:

If you’re so unfortunate of being hit by a car, you’ll immediately notice the effects. No way out. And even though you may have broken your leg, at least you’ve identified the problem and you can take action to improve your health.

The problem with air pollution is that people don’t identify the health risk in the first place. For that reason they remain completely helpless in the face of real danger.

Real danger?

Yes…

Let me give you some statistics: Particulate matter alone causes 3-4 million deaths each single year worldwide (18 - 19). Indoor air pollution is almost as dangerous, accumulating to 1.5 - 2 million deaths per year (20 - 21).

In total, about 7 - 9 million people die prematurely because of breathing in toxic air (22 - 23). Smoking “only” kills about 5 million people per year (28 - 29).

You may think: “well, at least I’m not living in a country such as China or India. Problems are far bigger there. I live in *insert big city in a developed nation* so I’m safe”

Yes, you’re safer.

But you’re not safe...

Even in the US, 70,000 - 100,000 people die every year due to air pollution (24 - 25). In Germany, one single pollutant called “nitrogen dioxide” - which is emitted by land vehicles - causes about 6,000 - 20,000 deaths each year (26 - 27).

And remember that not everyone dies from air pollution - for every person who dies because of air pollution, 10 others have their negatively impacted. So if I breathe in toxic air for 30 years, my health and quality of life go down, even though I might die peacefully in old age.

In that case I’m not included in the air pollution mortality statistic.

So why do governments not actively tackle the air pollution problem? Simple: the more restrictive policy on air pollution becomes, the more economic growth will be inhibited. Preventing air pollution with filters on industry and air plus land traffic also costs a lot of money.

If you’re able to pollute the air somebody else will pay the price--not you.

Phrased differently, in the current system the economic costs of air pollution are simply transferred from the polluters to the people who breathe in these toxins. Of course, the category of polluters and victims often overlaps--but that’s not always the case.

Two examples:

1. Let’s say I own a factory and I don’t filter pollutants such as sulfur dioxide (SO2) and particulate matter. If I’m spending lots of time around that factory I’ll surely breathe in more toxic air than I’d otherwise would. But I’ll also save $500,000 or perhaps $1,000,000 per year on preventing toxins from being emitted into the air.

   In that case I benefit on a net-basis.

2. If I’m a rich person living in Beverly Park in Los Angeles, I’m somewhat removed from the pollution of the inner city. I’ve even got a nice park next to my home that captures instead of creates air pollution.

   I probably also use airplanes very frequently because I’m rich. I love holidays. The airfields I’m using are located very far away from my home though, shielding me from most of the pollution that I’ve contributed to causing.

   I benefit on a net-basis once again...

Poor people thus generally cause less pollutants to be emitted in the air, while being burdened the most in their health.

And people who use their private jet? Don’t get me started.

I know my story sounds bleak up until now - and the science and politics will get even worse before it gets better.

Keep in mind that I’m not fear mongering: I’m going to show you how to reduce air pollutant exposure by up to 90% later on. But before I do, let’s first consider a couple of different air pollutants that are predominant in modern environments right now:

2. Five Different Types Of Air Pollution

In this section I’ll give you a crash course to understand where different air pollutants are coming from.

The more you know, the better you’re able to deal with the problem. Simply understanding the sources of air pollution will help you avoid exposing yourself.

For convenience sake, I’ll consider 5 types of air pollution that can be considered most important:

1. Particulate matter

   Very small particles invisible to the naked eye can be found all around you. These particles are emitted by vehicles, industry, and as a byproduct of energy creation (wood or coal).

   Particulate matter kills 800,000  - 4 million people worldwide every year (18 - 19; 30).

   Nine out of ten people on this planet are breathing in polluted air. Yes, nine out of ten (31)

   There’s no way to currently stop all particulate matter exposure, as road traffic and energy generation would have to stop. The economic model you and I live in is thus dependent on causing pollution.

   The problem with these tiny particles is that your lungs cannot always filter them. Different sizes exist, ranging from sizes up to 10 micrometers (PM10) to a maximum-sized particle of 0.1 micrometers (PM0.1). PM2.5 is smaller than PM10, but (generally) bigger than PM0.1.

   PM0.1, PM2.5, and PM10 are standardly recognized categories. And just to help your imagination:

   A micrometer is a thousand times as small as a millimeter. As a point of reference, a human hair is about 70 micrometers in diameter. The most dangerous types of particulate matter, PM2.5 and PM0.1, thus have diameters of 2.5 micrometers and 0.1 micrometers.

   That’s inconceivably small. You cannot possibly observe such particles with your naked eyes.

   You nonetheless breathe these particles in. These particles then end up in your body. The simplest analogy to understand that principle is to imagine dust ending up in your system, preventing many physiological processes from performing optimally.

   The smaller the particles are, the more damaging they become.

   PM2.5 can enter your bloodstream through your lungs, for example (35 - 37). PM0.1 may travel directly to your brain through your nose when you’re breathing (32 - 34). Through that mechanism, PM0.1 can cause direct brain damage.

   The closer to “civilized” society you live, the greater your exposure to particulate matter will be. Deserts are also dangerous, but contain the less harmful PM10.

   The lower your exposure, the smaller your risk for getting all kinds of diseases gets. No safe exposure level exists - less is always better.

   Want to learn more about this topic? Read my 22,500-word guide about particulate matter at my Nature Builds Health website.

2. Nitrogen dioxide

   Another danger…

   Nitrogen dioxide is a gas that’s produced by both traffic and energy generation (38 - 40)

   If you breathe in nitrogen dioxide it negatively affects lung function. The stuff gives you acute discomfort and affects very basic physiological processes of the body (41 - 43).

   Mitochondrial functioning, for example, goes down. Mitochondria are the “energy-producing” factories in your body.

   Without producing energy you’d immediately die. With lower levels of energy creation, moreover, you’ll simply perform worse in daily life and you’ll become unhealthier.

   Heart disease and diabetes are almost certainly caused by this air polluted, so it’s not just your lungs taking a hit (44 - 47).

   Moving on to the next pollutant.

3. Toxic mold

   Jordan has written extensively about the dangers of mold in the past, such as its role in disrupting the blood-brain barrier.

   To him, the stuff is very dangerous. I fully agree with that assessment. In fact, I often tell people to run, not walk away from a building that’s infested by mold.

   Fortunately, mold exposure is slowly being recognized as a health danger by the medical establishment (51 - 55). I still clearly remember that the thesis that mold caused health issues was frowned upon about 5 years ago by many medical “experts”.

   Some of these experts remain skeptical, unfortunately (48 - 50).

   Water damage is the most likely reason for mold infestations. Modern homes create a unique opportunity for molds in nature, in that they offer both materials in which mold can grow as well as protecting that mold from outside forces.

   In nature, molds cannot grow unopposed because other organisms battle for predominance with them. A previously sterile wet wall in a house thus creates a unique opportunity for molds to grow without opposition.

   Of all types of air pollution, mold is hardest to deal with because it’s often located in your living or working space.

   If you’re genetically susceptible to the negative health effects of mold (your immune system will go haywire), leaving all your possessions behind while living at a mold-free location is the best diagnostic test.

   Of course that step is dramatic--but no better options currently exist. The alternative is to have the issue drag on for a long time, potentially years, with worsening health over time.

   The problem gets worse though: up to 50% of buildings are infested with mold in the US (56). Many buildings are made as airtight as possible today to save energy - which also creates a prison if it’s infected by mold!

   Many plausible mechanisms also exist by which molds affect your health. A very strong immune response causing generalized inflammation is one example (57 - 59). That mold can also be detected in your urine after exposure (60).

   The extent in which you are affected by mold mainly depends on your overall health and genetic makeup, as well as the mold species. Electromagnetic frequencies in the environment may also make molds more aggressive, adding to the danger.

4. Volatile Organic Compounds (VOCs)

   VOCs are a gas found both inside and outside your home. Industry is a main source for VOCs outside the home, while furniture and building materials are prime sources of indoor exposure.

   If you’ve got some plywood in your home, for example, that wood may be coated with material that continually emits VOCs. New furniture is similar.

   Buying some new toys for your kids? These toys probably emit VOCs, unless you buy wooden toys without coating.

   Your new car also emits VOCS - in fact, that new car smell is precisely caused because of these compounds. And when you’re refilling that car at the gas station, smelling benzine is a sign that you’ve just inhaled some additional VOCs.

   Next:

5. Carbon dioxide

   Everyone knows what carbon dioxide is: it’s a gas that you exhale as a byproduct of using oxygen in your body. Carbon dioxide (CO2) is also frequently posited as a causal influence in climate change.

   What you might not know is that many indoor environments contain excessive carbon dioxide levels.

   The reason for that excess is that indoor ventilation levels have been declining over the last century. Buildings are now built with multiple walls, three layered glass, and airtight windows.

   Nothing leaves and can enter that type of buildings. If you’re staying in such a building for a long time, CO2 levels will build up if no windows are opened.

   The more people are present in the same room, the quicker levels build up as well. The reason for that effect is simple: more oxygen is being consumed, and more CO2 is thus excreted.

   If CO2 levels become very high, however, your wellbeing and brain performance will  go down.

   In nature, CO2 levels are around 400 parts per million. In classrooms or busy offices, that level can approximate thousands parts per million - no bueno. As a result, you’ll get sleepy, for example, and you’ll be more prone to call in sick or get a headache (81 - 83).

   Devastating to your health? No.

   Inconvenient and unnecessary? Yes!

That’s the crash course into 5 important air pollutants...

Now that you understand that air pollutants are very pervasive in the modern world, let’s consider what types of diseases they cause.

If you’d like to know more about 13 other different types pollutants, in much greater detail than discussed here, then read my guide on surviving the health effects of air pollution.

I’ll begin with lung disease:

3. Respiratory Diseases Caused By Pollution

You may think: “Why care about respiratory disease in the first place?”

You’re reading a blog about brain health right?

Sure. But your lung function is closely intertwined with brain performance. In fact, the worse your breathing becomes, the worse brain performance also gets, and vice versa (84 - 87).

Breathing techniques can immediately improve brain performance, for instance (85 - 86). Better breathing capacity also allows you to stay cognitively flexible in old age, for example. So optimizing your breathing pattern affects both short-term and long-term brain function.

Now, breathing in polluted air - many of the toxins I’ve mentioned in the previous section - also directly causes many airway and lung diseases (88).

An example of such a disease are asthma, in which airways become tighter due to swelling and the increased presence of thick fluid (mucus). Another example is COPD (Chronic Obstructive Pulmonary Disease). That disease is also characterized by “obstruction” of the airways, as the name already suggests.

Even during pregnancy, air pollution already affects the eventual lung health of the newborn (89). If higher air pollutant exposure occurred in the mother, lung function will also be lower in children.

In adults too, greater air pollutant exposure leads to lowered lung function (91). By inference, lower lung function also leads to a cognitive decline (93 - 96).

The worst-case scenario is that you’ll end up with lung cancer with more exposure (92). The best-case scenario is that your brain performance goes down.

An inconvenient truth…

Now that I’ve laid out the case for declines in lung function, let’s consider heart disease in relation to air pollution:

4. Heart Disease Caused By Air Pollution

Surely heart health will have nothing to do with the health of your brain, right?

Wrong!

In fact, a healthy heart is central to keeping your brain performing well into old age (97 - 100).

The link between heart and blood vessel diseases and air pollution exposure is also extremely well established (101 - 106) If you’re in a frail state, even short-term exposure to air pollutants can trigger a cardiovascular event such as a heart attack (101).

Inhaling an air pollutant such as particulate matter also almost immediately increases your blood pressure, heart rate, strain on the blood vessels, and coagulation (which can damage the walls of vessels) (101).

Of the five air pollutants I’ve treated before, particulate matter and nitrogen dioxide are most damaging for heart health (104 - 105). Remember that car traffic is one main source of these two pollutants. Energy creation is another one.

Simply living near a busy road already increases your risk of “atherosclerosis”, a narrowing of your blood vessels due to plaque buildup (102). That plaque can eventually fully constrict a blood vessel, possibly leading to a heart attack or stroke.

Unfortunately, even in progressive political geographies such as the European Union standards are not stringent enough (102). You’ll thus have to take matters into your own hands...

The longer you’re exposed to air pollution, the more damage being done to your heart. In other words, the causal relationship is linear (103).

If you’re old, very young, or have existing heart conditions, you’re more at risk (104). If government officials thus claim that smog is innocent, they’re either lying or delusional (109).

Air pollution has enormous effect on your overall health.

At a very fundamental level, for instance, air pollution may also increase your susceptibility to psychological stress (105). Stress, in turn, affects brain health and performance yet again…

So we’ve come full circle once more..

Now that I’ve laid out the link between air pollution and heart health, let’s now consider the effects on the brain itself:

5. Air Pollution and Brain Health

Brain health.

Finally...

The reason you’re reading on Optimal Living Dynamics in the first place.

By now you can guess the outcome: air pollution contributes to brain disease (110 - 111).

It’s not just elderly people who are impacted by air pollutants - even kids’ psychological and motor development is negatively affected (110).

The study of the interaction of air pollution and brain health is actually far more recent (111). In other words, the connection to lung and heart problems has been well known for decades, while the connection to brain disease is relatively novel.

Unfortunately, it’s now getting clear that air pollution increases your risk for getting strokes (111 - 115). During a stroke, a part of the human brain dies off due to a lack of oxygen. Both a bleeding and a plaque buildup can cause that condition.

Some contrary evidence does exist though, so the relationship cannot be definitively  established (yet) (116 - 117). Lots of discussion does still exist on the exact causes of that risk.

Nevertheless, leaving behind the worst-case scenario of a stroke, several brain areas have been implicated in air pollution exposure (118).

These brain areas include the cortex and subcortical regions, which are responsible for higher-order cognitive functions as well as motivation and learning. The functioning of these brain areas is negatively affected.

White matter in the brain is also influenced in a bad way (118). White matter contains lots of myelin, which increases nerve conduction speed. If you’re interested in learning more about that topic, read Jordan’s excellent guide about building myelin in the brain.

Your brain additionally becomes gets more inflamed with greater exposure, for instance (122).

Over time, moreover, higher exposure to air pollution contributes to cognitive impairment (119). Even indoor air pollution such as that originating from indoor cooking can be enormously problematic in that case.

(Quick tip: Always make sure that indoor cooking areas are properly ventilated).

And no, before you ask: Cognitive impairments are not just a problem for elderly people-- even adults run into trouble (120 - 121)..

Executive functions such as planning or memory can deteriorate in your brain, for instance (129 - 131). Result? The more children and young adults are exposed to PM2.5, the greater the likelihood that they’ll be involved in crime (due to a lower inability to inhibit their baser impulses) (130).

Yes, even crime rates are affected by air pollution. The same is true for overall behavioral problems (131).

The end-result over years and decades of exposure is an increased risk for dementia and Alzheimer’s (123 - 128). Beta amyloid plaques, one of the main hypotheses as a causative agent in Alzheimer’s disease, are increasingly present with greater air pollutant exposure.

So overall, brain health is affected at many levels, either directly or through lowered lung and heart health.

Moving on to the last topic:

6. Air Pollution Solutions

Scared yet?

Had enough of my (justified) fear-mongering? You should be!

Don’t worry, I’ll give you solutions to deal with the problem as well. In fact, in this section I’ll give you a step by step guide on how to reduce your exposure by 90 - 95% - even if you’re living in the city.

Before I do though, let’s first get an impression of how you’re doing in the air pollution department. Consider the following air quality index map that contains real time data on thousands of cities all over this planet.

Consider Amsterdam, for example, the capital of the country I'm living in:

Not perfect, but reasonable.

Compare Amsterdam to Mexico City, the capital of Mexico:

Mexico City, as you can see, is not that clean.

So if you’re living in Mexico City, you have to apply more of the strategies listed below to mitigate your risk.

Again, check your own risk at that air quality index map to get a general impression before you start reading this section.

Done? Let’s then begin:

1. Avoid polluted areas.

   This one is really simple. By not traveling in rush hour, for instance, you dramatically cut down on your exposure. Also make sure to exercise outside the city in nature (132). That way you can potentially halve your exposure to air pollutants.

   Don’t believe me? Just look at the map you’ve just searched yourself on: some areas are way less polluted than others in the same city. Another possibility is to exercise away from busy roads and airports.

   Fortunately, the benefits of exercise still outweigh those of the harm done by air pollution (133). Only for longer workouts or in more susceptible individuals that may not be the case.

2. Use an air purifier.

   Why? Remember I mentioned people only spend 1-2 hours outside during the day? The remaining 22 - 23 hours are thus spent inside.

   Also recall that indoor levels of air pollution are much higher than outdoor levels. Indoor air quality are thus the most important to control.

   Air purifiers therefore become a must in polluted areas. Air purifiers can remove up to 90% of pollutants from an environment when used correctly.

   I recommend the Coway Air purifier for small and medium-sized rooms, up to ~500 feet (~50 square meters). For rooms up to 1,300 foot (120 square meters), use the Alen Breathesmart.

   I’ve reviewed many different air purifiers on my blog, by synthesizing lots of existing data. The two air purifiers listed above have the best price to quality relationship and filter the air very efficiently. These purifiers will also keep working perfectly year after year.

   Make sure to replace filters as prescribed, otherwise filtering will not be as effective. And keep your windows closed (most of the time), otherwise air purifiers won’t do their job.

3. Ventilate the building you’re spending time in. Yes, that means that you need to open your windows sometimes. The reason is that you’ll want CO2 to exit the building, and fresh oxygen (O2) to come in.

   Late nights and early mornings are generally the best times to open up your windows, as well as between rush hour periods. During these times air pollution levels are (generally) lowest.

   AIr pollution generally builds up during the day, so 6 PM is a bad time to ventilate...

4. Hire a mold expert if necessary.

   Most people simply don’t have a clue on how to treat a very pervasive problem such as mold, and what to look for. In the best case scenario your interventions are useless--in the worst case scenario you’re making the problem worse.

   Using bleach on mold, for example, might simply mask the problem for a while and give you a false sense of security that the problem is “solved”. Vinegar is equally deceptive.

   Not even an air purifier will not fix your mold problem by the way. There’s one simple rule with regarding to mold if you’re susceptible: The mold needs to be fully removed from your environment.

   How? Hire an expert, unless you’ve read a couple of books on the topic.

   Temporarily move if necessary, or live in a tent in your garden. Mold can wreck your health and set you back for years (in the worst case scenario).

   Some people can live in a moldy environment and feel fine though...

5. Build up tolerance with exercise.

   You may think: “well, it’s polluted outside today. I just checked the air quality map. So I’ll skip exercise for now. Maybe tomorrow.”

   Not too quick.

   The benefits of exercise still outweigh the risks of pollution in general. Exercise also builds your brain, heart, and lung health (133 - 134).

   The higher your exercise tolerance, the more leeway you’ve got. And if you’re really scared of the health effects of air pollution (which I can imagine by now), I recommend putting that air purifier on max and doing 5 - 30 minutes of bodyweight exercises.

   No excuses allowed.

   If necessary, use an anti-dust respirator, which cuts out particles (but not gases) from entering your lungs.

6. Have indoor and outdoor vegetation capture as much toxins as possible.

   The best line of defense? Don’t let pollutants enter your home or office in the first place. Vegetation accomplishes that goal.

   The underlying principle as of why these plants work is because they simply capture air pollutants from the air before they enter your home. Vegetation is often called a “living wall” for that reason.

   Pine trees, yews, ivys, and Japanese maples are great options (135 - 144). Pines even function well in the wintertime.

   Combine high pine trees with conifers at ground level for the best results, for example. The more layers of wall, the greater the protection (but also the higher the financial costs).

   Covering your roof with pines also helps .In fact, covering the entire roof with pines captures over 90 kilograms (200 pounds) of particulate matter each year (135).

   Shocking but true.

   Indoor plants can also capture some of the circulating air pollutants such as particulate matter. Make sure to use a HEPA vacuum cleaner to remove these toxins from the indoor plants.

   You cannot fully rely on indoor plants to filter the air and provide oxygen though, as you’d need a lot of vegetation for that purpose. Your living room would essentially need to become a small jungle - a lofty goal for people who want to optimize every aspect of their lives, but a step too far for me.

   I suspect you’re the same...

7. Go organic - inside your home

   No, I’m not talking about organic food, although such food is a great choice for your overall health.

   I’m talking about organic furniture...

   Remember these VOCs I talked about? If you buy the very cheapest indoor furniture, it’s almost certain that coatings or other substances have been applied to make the objects look better.

   Organic or more natural materials simply means buying solid wooden furniture and stone floors.

   Yes, even your house becomes “paleo” that way. Anything added to natural materials that can offgas is more dangerous. Flame retardants are an example.

   Many natural indoor materials are available though. You can buy paint for your house that’s low in VOCs. You can buy cushions made from pure cotton. You can even buy couches without flame retardants.

   Of course, such furniture is generally pricey--I cannot afford that stuff either (yet)--but your health will eventually thank you for it…

So that’s it. Everything you need to know about protecting your brain from air pollution.

The lesson I hope you take way from this blog?

A health problem that may sound unsurmountable in the very beginning - even hopeless - may be overcome by strategic thinking.

You can do it. Take charge of your health today!

You deserve it. Your brain deserves it. Your life deserves it...

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

CLICK HERE TO DOWNLOAD THE FREE GUIDE

Live Optimally,

Jordan Fallis

Connect with me

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