# BetterBrain

> BetterBrain helps you lower your dementia risk and improve cognitive function with advanced testing, insurance-covered coaching and personalized action plans.

## Key pages

- [How BetterBrain Works: Testing, Results, Coaching | BetterBrain](https://www.betterbrain.com/how-it-works)
- [The Science Behind BetterBrain](https://www.betterbrain.com/science)
- [What We Test: 50+ Brain Health Biomarkers | BetterBrain](https://www.betterbrain.com/what-we-test)
- [Pricing: Blueprint and Coaching | BetterBrain](https://www.betterbrain.com/pricing)
- [BetterBrain FAQ | Insurance, Pricing, Testing & Coaching](https://www.betterbrain.com/faq)
- [Insurance-Covered Brain Health Coaching | BetterBrain](https://www.betterbrain.com/insurance)
- [APOE Genetic Test: Cost, Results and Privacy | BetterBrain](https://www.betterbrain.com/apoe-genetic-test)

## Technique Library

Evidence-graded brain health techniques, organized by practice: https://www.betterbrain.com/technique-library

- [5-HTP (5-hydroxytryptophan)](https://www.betterbrain.com/technique-library/5-htp-5-hydroxytryptophan): A direct precursor to serotonin derived from the African plant Griffonia simplicifolia.
- [AI- or coach-facilitated friendship building](https://www.betterbrain.com/technique-library/ai-or-coach-facilitated-friendship-building): Structured programs, digital or in-person, that use guided prompts, matching algorithms, or coaching to help people form and deepen friendships through intenti…
- [Acceptance and Commitment Therapy (ACT)](https://www.betterbrain.com/technique-library/acceptance-and-commitment-therapy-act): A psychological approach that promotes acceptance of internal experiences and commitment to actions aligned with personal values, using mindfulness and cogniti…
- [Acetyl-L-carnitine (ALCAR)](https://www.betterbrain.com/technique-library/acetyl-l-carnitine-alcar): A brain-penetrant form of carnitine that supports mitochondrial energy production and acetylcholine synthesis.
- [Activated Carbon Block Filter](https://www.betterbrain.com/technique-library/activated-carbon-block-filter): Countertop or inline carbon blocks for organic chemical reduction.
- [Advocate for causes you believe in](https://www.betterbrain.com/technique-library/advocate-for-causes-you-believe-in): Constructive participation in civic or community efforts, policy engagement, volunteering for reform, or educating others, to align personal values with collec…
- [Aerobic cardio training](https://www.betterbrain.com/technique-library/aerobic-cardio-training): Sustained rhythmic exercise—like walking, cycling, swimming, or running—that raises heart rate and breathing while using oxygen efficiently for energy producti…
- [Alpha-lipoic acid (ALA)](https://www.betterbrain.com/technique-library/alpha-lipoic-acid-ala): A naturally occurring antioxidant and mitochondrial cofactor found in small amounts in spinach, broccoli, and organ meats.
- [Anti-Amyloid Monoclonal Antibodies](https://www.betterbrain.com/technique-library/anti-amyloid-monoclonal-antibodies): FDA-approved biologic drugs that target beta-amyloid plaques to slow Alzheimer’s progression, including lecanemab (Leqembi®), donanemab (Kisunla™).
- [Anti-Tau Monoclonal Antibodies (Emerging)](https://www.betterbrain.com/technique-library/anti-tau-monoclonal-antibodies-emerging): Investigational biologics designed to block or clear pathological tau aggregates inside neurons, targeting tau propagation rather than extracellular amyloid.
- [Anti-Tau Therapies (Monoclonal Antibodies)](https://www.betterbrain.com/technique-library/anti-tau-therapies-monoclonal-antibodies): Emerging biologics that target pathological tau aggregates to slow neurofibrillary tangle propagation.
- [Anti-inflammatory diet](https://www.betterbrain.com/technique-library/anti-inflammatory-diet): A broad eating pattern emphasizing foods that reduce systemic inflammation, colorful fruits and vegetables, fatty fish, olive oil, nuts, whole grains, and herb…
- [Antihypertensives](https://www.betterbrain.com/technique-library/antihypertensives): Medications that lower blood pressure to protect vascular and brain health, including ACE inhibitors (lisinopril, enalapril), ARBs (losartan, valsartan), calci…
- [Antioxidant-rich foods](https://www.betterbrain.com/technique-library/antioxidant-rich-foods): Refers to foods dense in compounds that neutralize reactive oxygen species, vitamins C and E, carotenoids, selenium, and polyphenols, found in colorful produce…
- [Apigenin](https://www.betterbrain.com/technique-library/apigenin): A flavonoid found in chamomile, parsley, celery, and citrus fruits, sometimes used as a supplement for its calming, antioxidant, and hormone-modulating effects.
- [Aromatherapy](https://www.betterbrain.com/technique-library/aromatherapy): Use of essential oils (e.g., lavender, chamomile, bergamot) via diffusion or topical application before bed to promote relaxation and reduce pre-sleep arousal.
- [Ashwagandha](https://www.betterbrain.com/technique-library/ashwagandha): An adaptogenic herb (Withania somnifera) used in Ayurvedic medicine to reduce stress, improve sleep, and balance cortisol levels.
- [Astaxanthin](https://www.betterbrain.com/technique-library/astaxanthin): A red-orange carotenoid antioxidant found in microalgae and seafood (salmon, krill).
- [Avoid Non-stick (PFAS-based) Cookware](https://www.betterbrain.com/technique-library/avoid-non-stick-pfas-based-cookware): Use stainless, ceramic, or cast iron instead of Teflon-type coatings.
- [Avoid alcohol before bed](https://www.betterbrain.com/technique-library/avoid-alcohol-before-bed): Refraining from consuming alcohol within several hours of bedtime to prevent disruption of sleep architecture and nighttime physiology.
- [Avoid daytime naps (if they disrupt night sleep)](https://www.betterbrain.com/technique-library/avoid-daytime-naps-if-they-disrupt-night-sleep): Limiting or eliminating naps, especially long or late-afternoon ones, that reduce sleep drive and delay nighttime sleep onset.
- [Avoid ear damage](https://www.betterbrain.com/technique-library/avoid-ear-damage): Avoiding chronic loud noise and protecting ears in high-volume settings (concerts, power tools, traffic, or earbuds at max volume).
- [Avoid eating before bed](https://www.betterbrain.com/technique-library/avoid-eating-before-bed): Finishing the final meal at least 3-5 hours before sleep to prevent metabolic and circadian interference with nighttime rest and repair processes.
- [Avoid exercising right before bed](https://www.betterbrain.com/technique-library/avoid-exercising-right-before-bed): Refraining from vigorous physical activity within 3-5 hours of bedtime to prevent elevated core temperature, heart rate, and cortisol from delaying sleep onset.
- [Avoid exposure to industrial solvents](https://www.betterbrain.com/technique-library/avoid-exposure-to-industrial-solvents): Liquid chemicals used to dissolve oils, paints, or grease in manufacturing, construction, and hobbies.
- [Avoid fine particulate air pollution (PM₂.₅)](https://www.betterbrain.com/technique-library/avoid-fine-particulate-air-pollution-pm): Microscopic particles less than 2.5 micrometers wide that come from vehicle exhaust, industrial emissions, wildfires, and any kind of indoor combustion such as…
- [Avoid nitrogen oxides](https://www.betterbrain.com/technique-library/avoid-nitrogen-oxides): Gases released from traffic exhaust, power plants, and gas stoves when fuel burns.
- [Avoid or strongly reduce indoor combustion sources](https://www.betterbrain.com/technique-library/avoid-or-strongly-reduce-indoor-combustion-sources): Gas ranges, ovens, candles, incense, unvented heaters, and wood-burning fireplaces emit nitrogen dioxide (NO₂), carbon monoxide (CO), and ultrafine soot.
- [Avoid screens before bed](https://www.betterbrain.com/technique-library/avoid-screens-before-bed): Limiting exposure to phones, tablets, TVs, or computers 1–2 hours before bedtime to prevent light–induced melatonin suppression and cognitive overstimulation.
- [Avoid unnecessary exposure to radiation and electromagnetic pollution (ionizing / non-ionizing)](https://www.betterbrain.com/technique-library/avoid-unnecessary-exposure-to-radiation-and-electromagnetic-pollution-ionizing-non-ionizing): Ionizing radiation (X-rays, gamma rays, radon) directly damages DNA and brain tissue at high doses; non-ionizing electromagnetic fields (EMFs) from cellphones,…
- [BPC-157](https://www.betterbrain.com/technique-library/bpc-157): A synthetic peptide (15 amino acids) touted for regenerative, anti-inflammatory, and healing properties.
- [Balance and fall prevention](https://www.betterbrain.com/technique-library/balance-and-fall-prevention): Maintaining core strength, flexibility, and coordination to reduce falls , through activities like tai chi, yoga, or resistance training.
- [Bed-cooling system](https://www.betterbrain.com/technique-library/bed-cooling-system): Mattress pads or toppers that circulate cool water or air to lower surface temperature, counteracting heat buildup from bedding or body heat.
- [Berberine](https://www.betterbrain.com/technique-library/berberine): A plant alkaloid extracted from barberry and other herbs that activates AMPK, improving glucose and lipid metabolism.
- [Biofeedback](https://www.betterbrain.com/technique-library/biofeedback): Use of sensors (e.g., for heart rate, muscle tension, skin temperature, or brainwaves) to provide real-time feedback so users can learn to consciously regulate…
- [Biofeedback / Neurofeedback](https://www.betterbrain.com/technique-library/biofeedback-neurofeedback): Techniques that use real-time physiological or brainwave feedback to teach voluntary regulation of stress responses, attention, or relaxation.
- [Black-out shades](https://www.betterbrain.com/technique-library/black-out-shades): Heavy or opaque window coverings that block external light, especially streetlights or early morning sunlight, to preserve darkness throughout the sleep period.
- [Blood Pressure Control](https://www.betterbrain.com/technique-library/blood-pressure-control): Medical and lifestyle management to maintain optimal blood pressure (typically <120/80 mmHg) through antihypertensive medications, dietary sodium reduction, ex…
- [Blood Sugar Management](https://www.betterbrain.com/technique-library/blood-sugar-management): Prevention and treatment of insulin resistance and diabetes through medication, diet, and activity to maintain fasting glucose <100 mg/dL and HbA1c <5.7% when…
- [Blueberry anthocyanins](https://www.betterbrain.com/technique-library/blueberry-anthocyanins): The deep blue-purple pigments in blueberries that act as powerful antioxidants and anti-inflammatory compounds in the brain.
- [Build or strengthen social skills](https://www.betterbrain.com/technique-library/build-or-strengthen-social-skills): Developing empathy, listening, communication, and conflict-resolution abilities that improve connection and trust across relationships.
- [Butyrate supplements](https://www.betterbrain.com/technique-library/butyrate-supplements): Oral forms of butyric acid (often as sodium, calcium, or tributyrin salts) intended to replicate the effects of microbial short-chain fatty acid production in…
- [CBT-I (Cognitive Behavioral Therapy for Insomnia)](https://www.betterbrain.com/technique-library/cbt-i-cognitive-behavioral-therapy-for-insomnia): A structured behavioral and cognitive program designed to treat chronic insomnia by retraining sleep habits, addressing anxiety about sleep, and re-establishin…
- [COVID-19 vaccination](https://www.betterbrain.com/technique-library/covid-19-vaccination): Vaccines designed to reduce the severity of COVID infections; most now use mRNA technology or protein-based platforms.
- [CPAP or other PAP devices](https://www.betterbrain.com/technique-library/cpap-or-other-pap-devices): Machines that deliver continuous or bilevel positive airway pressure through a mask to prevent airway collapse during sleep, treating obstructive sleep apnea (…
- [Caffeinated beverages](https://www.betterbrain.com/technique-library/caffeinated-beverages): Drinks containing caffeine, coffee, tea, and some cocoa, acting as mild central nervous system stimulants.
- [Carbohydrates](https://www.betterbrain.com/technique-library/carbohydrates): Macronutrients that supply glucose, the brain’s preferred energy source.
- [Carnivore diet](https://www.betterbrain.com/technique-library/carnivore-diet): A diet composed almost entirely of animal-based foods, typically red meat, poultry, fish, eggs, and sometimes dairy, while excluding nearly all plant foods.
- [Charitable donations](https://www.betterbrain.com/technique-library/charitable-donations): Giving money, goods, or other resources to support causes or communities.
- [Cholesterol and Vascular Health Management](https://www.betterbrain.com/technique-library/cholesterol-and-vascular-health-management): Comprehensive lipid and endothelial health optimization through statins, diet, exercise, and vascular-protective agents to prevent atherosclerosis and maintain…
- [Choline](https://www.betterbrain.com/technique-library/choline): An essential nutrient used to synthesize acetylcholine (a key neurotransmitter) and phosphatidylcholine (a major membrane component).
- [Circadian / Light-Exposure Therapy](https://www.betterbrain.com/technique-library/circadian-light-exposure-therapy): Controlled exposure to bright or timed light, usually morning light or light boxes, to synchronize circadian rhythms, improve sleep quality, and stabilize mood.
- [CoQ10](https://www.betterbrain.com/technique-library/coq10): A fat-soluble compound involved in mitochondrial energy production and antioxidant defense.
- [Cognitive Behavioral Therapy (CBT)](https://www.betterbrain.com/technique-library/cognitive-behavioral-therapy-cbt): A structured psychotherapy for modifying unhelpful thoughts and behaviors that drive anxiety, depression, or chronic stress, key risk factors for poor sleep an…
- [Cognitive Rehabilitation & Retraining](https://www.betterbrain.com/technique-library/cognitive-rehabilitation-retraining): A structured, therapist-guided program of exercises and compensatory strategies to improve or restore cognitive domains such as memory, attention, and executiv…
- [Cognitively engaging hobbies](https://www.betterbrain.com/technique-library/cognitively-engaging-hobbies): Leisure activities that demand active thinking, planning, and skill refinement, such as chess, bridge, gardening, cooking from recipes, or photography, requiri…
- [Cold Exposure (Ice Bath / Cold-Water Immersion)](https://www.betterbrain.com/technique-library/cold-exposure-ice-bath-cold-water-immersion): Immersing most of the body, typically up to the shoulders, in cold water (40–59°F / 10–15°C) for a few minutes to induce controlled thermal stress, aiming to i…
- [Cold bedroom](https://www.betterbrain.com/technique-library/cold-bedroom): Maintaining a cool ambient temperature to assist the body’s natural nighttime drop in core temperature, facilitating sleep onset and deeper stages.
- [Collaborative problem-solving or games](https://www.betterbrain.com/technique-library/collaborative-problem-solving-or-games): Participating in cooperative puzzles, team board games, trivia, or digital strategy challenges that require coordination, memory, and shared strategy.
- [Community Participation](https://www.betterbrain.com/technique-library/community-participation): Regular engagement in community groups, civic volunteering, or collective projects that create purpose and belonging beyond the individual level.
- [Concussion Recognition and Recovery](https://www.betterbrain.com/technique-library/concussion-recognition-and-recovery): Early diagnosis and guided management of mild traumatic brain injury (mTBI) through rest, graded return to activity, vestibular and vision rehabilitation, and…
- [Consider risks of Proton pump inhibitors (PPIs)](https://www.betterbrain.com/technique-library/consider-risks-of-proton-pump-inhibitors-ppis): Stomach-acid blockers like omeprazole (Prilosec) and esomeprazole (Nexium).
- [Consistent bedtime and wake-up time](https://www.betterbrain.com/technique-library/consistent-bedtime-and-wake-up-time): Going to bed and waking up at roughly the same time every day, including weekends, to align circadian rhythms and stabilize sleep–wake patterns.
- [Consume appropriate calories](https://www.betterbrain.com/technique-library/consume-appropriate-calories): Matching total caloric intake to individual energy needs, neither chronically excessive nor restrictive, based on age, activity, and goals.
- [Continued education](https://www.betterbrain.com/technique-library/continued-education): Formal or informal learning beyond compulsory schooling, college courses, online classes, certifications, or community workshops, that require acquiring new, c…
- [Control indoor humidity](https://www.betterbrain.com/technique-library/control-indoor-humidity): Maintaining moderate relative humidity via humidifiers or dehumidifiers to reduce dust mites, mold, and pathogen persistence.
- [Corticosteroids (long-term systemic use)](https://www.betterbrain.com/technique-library/corticosteroids-long-term-systemic-use): Prednisone, dexamethasone, and similar drugs taken by mouth or injection for inflammation.
- [Create a relaxing sleep environment](https://www.betterbrain.com/technique-library/create-a-relaxing-sleep-environment): Create a calm, cozy environment in your room to promote relaxation and improve sleep latency.
- [Creatine](https://www.betterbrain.com/technique-library/creatine): A naturally occurring compound made from amino acids that supports energy production in cells by replenishing ATP stores.
- [Creative or Relaxing Hobbies](https://www.betterbrain.com/technique-library/creative-or-relaxing-hobbies): Engaging in enjoyable, low-pressure activities, art, gardening, crafts, music, or cooking, that foster focus and flow while lowering stress hormones.
- [Cryotherapy](https://www.betterbrain.com/technique-library/cryotherapy): Whole-body or partial-body exposure to extremely cold air (–150 to –200°F / –110 to –130°C) for 2–4 minutes in a cryochamber, aiming to reduce inflammation and…
- [D-ribose](https://www.betterbrain.com/technique-library/d-ribose): A naturally occurring sugar that forms the backbone of ATP, DNA, and RNA.
- [DHEA Replacement](https://www.betterbrain.com/technique-library/dhea-replacement): Supplementation with dehydroepiandrosterone (DHEA), an adrenal steroid precursor available as oral or topical formulations (common brands: Prasterone / Intraro…
- [Daily movement](https://www.betterbrain.com/technique-library/daily-movement): Any consistent physical activity performed throughout the day—walking, stretching, chores, or standing breaks—that keeps the body in motion and circulation act…
- [Dance](https://www.betterbrain.com/technique-library/dance): Rhythmic, coordinated movement to music that combines physical activity with cognitive, emotional, and social engagement.
- [Daytime light exposure](https://www.betterbrain.com/technique-library/daytime-light-exposure): Spending time outdoors or in bright environments during the day to strengthen circadian rhythm amplitude and promote better nighttime sleep quality.
- [Dental and gum hygiene](https://www.betterbrain.com/technique-library/dental-and-gum-hygiene): Keeping your mouth healthy through daily brushing, flossing, and regular cleanings to prevent gum disease and oral infections.
- [Depression and Chronic Stress Treatment](https://www.betterbrain.com/technique-library/depression-and-chronic-stress-treatment): Integrated management of depression, anxiety, and chronic psychological stress through therapy, medication, and lifestyle interventions to restore emotional an…
- [Dialectical Behavior Therapy (DBT)](https://www.betterbrain.com/technique-library/dialectical-behavior-therapy-dbt): A structured form of cognitive-behavioral therapy combining mindfulness, emotion regulation, distress tolerance, and interpersonal effectiveness skills, origin…
- [Digital & Information Hygiene](https://www.betterbrain.com/technique-library/digital-information-hygiene): Managing digital exposure, screen time, news, social media, and notifications, to reduce cognitive overload, emotional reactivity, and stress-related sleep dis…
- [Digital Downtime / Tech Detox](https://www.betterbrain.com/technique-library/digital-downtime-tech-detox): Intentional, time-limited disconnection from digital devices and online media to restore attention, reduce cognitive overload, and lower stress.
- [Dry fasting](https://www.betterbrain.com/technique-library/dry-fasting): A practice that eliminates both food and water for set periods, sometimes 12–72 hours, claiming faster “detox” or fat loss.
- [Dual-task or embodied learning](https://www.betterbrain.com/technique-library/dual-task-or-embodied-learning): Learning or training that pairs mental and physical components, e.g., dance choreography, martial arts, or balancing while performing cognitive tasks, to integ…
- [EMDR (Eye Movement Desensitization and Reprocessing)](https://www.betterbrain.com/technique-library/emdr-eye-movement-desensitization-and-reprocessing): A structured psychotherapy using bilateral stimulation (eye movements, taps, or sounds) while recalling distressing memories to reduce their emotional intensit…
- [Eat-for-your-blood-type diet](https://www.betterbrain.com/technique-library/eat-for-your-blood-type-diet): A fad diet claiming that people with blood types A, B, AB, or O should eat specific foods to match ancestral patterns, such as Type O emphasizing meat and Type…
- [Electrolytes](https://www.betterbrain.com/technique-library/electrolytes): Essential minerals, sodium, potassium, magnesium, and chloride, that regulate hydration, nerve transmission, and muscle contraction.
- [Eliminate electronics LEDs](https://www.betterbrain.com/technique-library/eliminate-electronics-leds): Removing or covering small light sources from electronic devices (chargers, alarm clocks, standby lights) to minimize blue and white light exposure during slee…
- [Energy/heat-recovery ventilation (ERV/HRV)](https://www.betterbrain.com/technique-library/energy-heat-recovery-ventilation-erv-hrv): Whole-home mechanical ventilation that exchanges stale indoor air for filtered outdoor air while transferring heat (and, with ERV, moisture) between the airstr…
- [Engage with spiritual communities](https://www.betterbrain.com/technique-library/engage-with-spiritual-communities): Participating in faith-based, meditation, or values-oriented groups that provide meaning, ritual, and shared moral framework, religious or secular.
- [Environmental Design for Calm](https://www.betterbrain.com/technique-library/environmental-design-for-calm): Structuring indoor spaces, lighting, color, materials, air quality, and organization, to create an atmosphere that promotes relaxation and mental clarity.
- [Erythropoietin (EPO) Analogs](https://www.betterbrain.com/technique-library/erythropoietin-epo-analogs): Biologic drugs that stimulate red blood cell production and may have neurotrophic and vascular effects.
- [Essential-oil diffusers marketed as air purifiers](https://www.betterbrain.com/technique-library/essential-oil-diffusers-marketed-as-air-purifiers): Ultrasonic or heat diffusers that aerosolize volatile plant oils (e.g., lavender, eucalyptus, tea tree).
- [Exercise snacks](https://www.betterbrain.com/technique-library/exercise-snacks): Short bouts of physical activity (e.g., 1–5 minutes each) performed several times per day—such as brisk stair climbs, squats, or pushups—to improve circulation…
- [Exogenous ketones](https://www.betterbrain.com/technique-library/exogenous-ketones): Supplemental ketone salts or esters designed to raise blood ketone levels without carbohydrate restriction.
- [Express gratitude and appreciation](https://www.betterbrain.com/technique-library/express-gratitude-and-appreciation): The deliberate practice of acknowledging and verbalizing thanks, privately or to others, for actions, relationships, or experiences that have positive meaning.
- [Fermented foods](https://www.betterbrain.com/technique-library/fermented-foods): Foods produced through microbial fermentation such as yogurt, kefir, sauerkraut, kimchi, miso, tempeh, and kombucha.
- [Fiber-rich foods](https://www.betterbrain.com/technique-library/fiber-rich-foods): Dietary fiber from vegetables, legumes, whole grains, and fruits feeds gut bacteria that produce neuroprotective short-chain fatty acids.
- [Flavonols](https://www.betterbrain.com/technique-library/flavonols): A subclass of flavonoids found in foods like cocoa, tea, apples, onions, and berries.
- [Float / Sensory Deprivation Therapy](https://www.betterbrain.com/technique-library/float-sensory-deprivation-therapy): Immersion in a dark, soundproof tank filled with body-temperature saltwater to eliminate external sensory input and promote deep relaxation.
- [Flu vaccination](https://www.betterbrain.com/technique-library/flu-vaccination): The annual influenza vaccine that helps your immune system fight off seasonal flu strains.
- [Folate (methylated)](https://www.betterbrain.com/technique-library/folate-methylated): The biologically active form of vitamin B9 (5-MTHF) involved in DNA synthesis, methylation, and neurotransmitter production.
- [Foods rich in flavonoids](https://www.betterbrain.com/technique-library/foods-rich-in-flavonoids): Includes cocoa, vegetables, teas, and herbs that provide plant compounds such as anthocyanins, flavonols, and flavones.
- [Friend apps](https://www.betterbrain.com/technique-library/friend-apps): Digital platforms that connect people for platonic friendship through shared interests, local events, or guided prompts (e.g., Bumble For Friends, Meetup).
- [Friendship “check-in” rituals](https://www.betterbrain.com/technique-library/friendship-check-in-rituals): Scheduled, intentional communication, texts, calls, or meetups, to maintain friendships proactively rather than reactively.
- [GABA (gamma-aminobutyric acid)](https://www.betterbrain.com/technique-library/gaba-gamma-aminobutyric-acid): The brain’s primary inhibitory neurotransmitter, responsible for calming neural activity.
- [GLP-1 Receptor Agonists](https://www.betterbrain.com/technique-library/glp-1-receptor-agonists): A class of injectable or oral medications that mimic the hormone glucagon-like peptide-1 (GLP-1) to improve insulin sensitivity, suppress appetite, and reduce…
- [GM-CSF (Sargramostim / Leukine®)](https://www.betterbrain.com/technique-library/gm-csf-sargramostim-leukine): A recombinant human granulocyte–macrophage colony-stimulating factor (GM-CSF) that stimulates innate immune activity and neuroinflammatory repair mechanisms; m…
- [Get morning light exposure](https://www.betterbrain.com/technique-library/get-morning-light-exposure): Exposing eyes to natural light soon after waking, preferably outdoor sunlight, to reinforce circadian alignment and alertness.
- [Ginkgo biloba](https://www.betterbrain.com/technique-library/ginkgo-biloba): An extract from the leaves of the ginkgo tree standardized for flavone glycosides and terpene lactones.
- [Glass or Stainless-Steel Storage](https://www.betterbrain.com/technique-library/glass-or-stainless-steel-storage): Replace plastic bottles and jugs with inert materials.
- [Glutathione](https://www.betterbrain.com/technique-library/glutathione): The body’s master antioxidant composed of cysteine, glycine, and glutamate.
- [Glycine](https://www.betterbrain.com/technique-library/glycine): A simple amino acid that serves as both a neurotransmitter and a precursor for glutathione and collagen.
- [Gratitude Practice](https://www.betterbrain.com/technique-library/gratitude-practice): Regularly reflecting on or expressing appreciation for positive aspects of life, through journaling, verbal thanks, or mental acknowledgment.
- [Green tea extract (EGCG)](https://www.betterbrain.com/technique-library/green-tea-extract-egcg): A concentrated form of green tea catechins, especially epigallocatechin gallate (EGCG), that act as antioxidants and metabolic regulators.
- [Group challenges or retreats focused on shared goals](https://www.betterbrain.com/technique-library/group-challenges-or-retreats-focused-on-shared-goals): Immersive social experiences that combine physical, intellectual, or service-oriented goals with group participation and reflection.
- [Group-Based Relaxation or Therapy](https://www.betterbrain.com/technique-library/group-based-relaxation-or-therapy): Participating in guided group sessions for stress reduction, such as mindfulness classes, yoga groups, or supportive therapy circles, that combine social conta…
- [Gut Health & Gastroenterology](https://www.betterbrain.com/technique-library/gut-health-gastroenterology): Specialty care focused on optimizing gut function, addressing reflux, IBS, microbiome imbalance, and inflammatory bowel conditions, using diagnostics, diet mod…
- [HEPA Vacuuming + Damp Mopping](https://www.betterbrain.com/technique-library/hepa-vacuuming-damp-mopping): Weekly cleaning with sealed HEPA vacuums and microfiber mops.
- [Head protection](https://www.betterbrain.com/technique-library/head-protection): Wearing helmets for biking, skiing, and other impact sports or activities with risk of head trauma.
- [Healthy Boundary Setting](https://www.betterbrain.com/technique-library/healthy-boundary-setting): Clearly defining limits in work, relationships, and commitments to prevent chronic stress, emotional fatigue, and loss of autonomy.
- [Healthy digital engagement](https://www.betterbrain.com/technique-library/healthy-digital-engagement): Using social media, texting, and digital communities intentionally, to inform, connect, and support, while minimizing doom-scrolling, comparison, or passive co…
- [Hearing Optimization / Hearing Aids](https://www.betterbrain.com/technique-library/hearing-optimization-hearing-aids): Assessment and correction of hearing loss using hearing aids or assistive devices to restore auditory input and reduce cognitive strain.
- [Heart-Rate Variability (HRV) Training](https://www.betterbrain.com/technique-library/heart-rate-variability-hrv-training): A biofeedback-based breathing technique that teaches users to breathe at their personal resonance frequency (usually ~6 breaths/min) to maximize HRV and autono…
- [High intensity interval training](https://www.betterbrain.com/technique-library/high-intensity-interval-training): Short bursts of near-maximal effort followed by rest—examples include sprinting, HIIT circuits, or uphill intervals.
- [High vegetable intake](https://www.betterbrain.com/technique-library/high-vegetable-intake): Consuming a wide range of non-starchy vegetables, leafy greens, cruciferous, roots, and colorful types, in large daily quantities (typically 3–5+ cups).
- [High-intensity sports](https://www.betterbrain.com/technique-library/high-intensity-sports): Activities involving bursts of near-maximal effort and dynamic movements, such as soccer, basketball, tennis, or interval running.
- [Higher-risk or harmful sleep medications](https://www.betterbrain.com/technique-library/higher-risk-or-harmful-sleep-medications): Older sedatives and off-label drugs used for sleep, including benzodiazepines (temazepam, lorazepam), anticholinergic antihistamines (diphenhydramine, doxylami…
- [Hot shower, bath, or sauna before bed](https://www.betterbrain.com/technique-library/hot-shower-bath-or-sauna-before-bed): Taking a warm shower, bath, or brief sauna session 1–2 hours before bedtime to raise skin temperature and trigger subsequent cooling that promotes sleep onset.
- [Houseplants for air purification](https://www.betterbrain.com/technique-library/houseplants-for-air-purification): Based on 1980s NASA experiments in small sealed chambers showing certain plants absorbed VOCs (e.g., formaldehyde, benzene).
- [Huperzine A](https://www.betterbrain.com/technique-library/huperzine-a): A naturally derived compound from the Chinese club moss Huperzia serrata.
- [Hydration optimization](https://www.betterbrain.com/technique-library/hydration-optimization): Maintaining adequate water and electrolyte balance to support cellular metabolism, circulation, and brain function.
- [Hyperbaric Oxygen Therapy (HBOT)](https://www.betterbrain.com/technique-library/hyperbaric-oxygen-therapy-hbot): Breathing 100% oxygen in a pressurized chamber (1.3–2.5 ATA) to increase tissue oxygenation and support healing or recovery from neurological and metabolic inj…
- [Integrated training](https://www.betterbrain.com/technique-library/integrated-training): Training that blends multiple physical domains—strength, mobility, coordination, agility, and balance—into unified movement patterns.
- [Interdisciplinary or cross-domain learning](https://www.betterbrain.com/technique-library/interdisciplinary-or-cross-domain-learning): Combine different fields of knowledge, like science and art, or engineering and design, to expand problem-solving and creative reasoning.
- [Intermittent Hypoxia Training (IHT)](https://www.betterbrain.com/technique-library/intermittent-hypoxia-training-iht): Controlled exposure to short periods of reduced oxygen (hypoxia) alternating with normal breathing to stimulate vascular and mitochondrial adaptation.
- [Intermittent carbohydrate cycling](https://www.betterbrain.com/technique-library/intermittent-carbohydrate-cycling): Alternating between higher- and lower-carbohydrate days, often syncing with exercise intensity or activity level.
- [Ionization or “plasma” air cleaners](https://www.betterbrain.com/technique-library/ionization-or-plasma-air-cleaners): Devices claiming to clean air using ions, cold plasma, or electrostatic fields.
- [Iron](https://www.betterbrain.com/technique-library/iron): A critical mineral for oxygen transport and energy production.
- [Iron-rich foods](https://www.betterbrain.com/technique-library/iron-rich-foods): Iron from foods such as animal sources (red meat, liver, shellfish) and plant sources (spinach, lentils, tofu).
- [Join local clubs, teams, or events](https://www.betterbrain.com/technique-library/join-local-clubs-teams-or-events): Participating in organized community activities such as hobby clubs, sports leagues, volunteer groups, or neighborhood events that create regular, face-to-face…
- [Journaling / Expressive Writing](https://www.betterbrain.com/technique-library/journaling-expressive-writing): Writing about personal experiences, emotions, or reflections, either structured or freeform, to process stress and improve clarity.
- [Journaling for Problem-Solving](https://www.betterbrain.com/technique-library/journaling-for-problem-solving): Writing aimed at clarifying specific challenges, brainstorming solutions, and planning next actions, distinct from emotional venting or gratitude journaling.
- [Keep feet warm](https://www.betterbrain.com/technique-library/keep-feet-warm): Using socks or a warm compress to gently heat feet before or during sleep, promoting peripheral vasodilation and faster cooling of core body temperature.
- [Keep phone away from bed](https://www.betterbrain.com/technique-library/keep-phone-away-from-bed): Physically separating your phone from the bedside table, placing it in another room or across the room, to reduce blue light, mental stimulation, and habitual…
- [Ketogenic diet](https://www.betterbrain.com/technique-library/ketogenic-diet): A very low-carbohydrate, high-fat diet that shifts metabolism from glucose to ketone bodies as the main energy source.
- [L-citrulline](https://www.betterbrain.com/technique-library/l-citrulline): An amino acid that boosts nitric oxide (NO) production by increasing arginine availability, improving blood flow and nutrient delivery.
- [L-theanine](https://www.betterbrain.com/technique-library/l-theanine): An amino acid naturally found in green tea that promotes relaxation without sedation.
- [Lavender](https://www.betterbrain.com/technique-library/lavender): A flowering plant whose essential oils and oral extracts (e.g., Silexan) are used for relaxation, anxiety relief, and sleep improvement.
- [Learn a language](https://www.betterbrain.com/technique-library/learn-a-language): Studying and practicing a new language, including vocabulary, grammar, and conversational use, ideally involving listening, speaking, reading, and writing comp…
- [Learn and apply creative activities (art, writing, design, storytelling)](https://www.betterbrain.com/technique-library/learn-and-apply-creative-activities-art-writing-design-storytelling): Engage in expressive creative outlets that combine imagination and skill, like painting, creative writing, photography, or storytelling.
- [Learn and play instruments](https://www.betterbrain.com/technique-library/learn-and-play-instruments): Practice or learn a musical instrument regularly, such as piano, guitar, or drums, to engage motor, auditory, and memory systems.
- [Learn through immersive technology (VR/AR)](https://www.betterbrain.com/technique-library/learn-through-immersive-technology-vr-ar): Using virtual/augmented environments to practice spatial, motor, or social tasks (e.g., navigation, surgical sims, exposure training) with rich sensory feedbac…
- [Light therapy](https://www.betterbrain.com/technique-library/light-therapy): Controlled exposure to bright light, usually from a 10,000-lux light box, for a prescribed period, typically in the morning, to shift or strengthen circadian r…
- [Limit caffeine late in the day](https://www.betterbrain.com/technique-library/limit-caffeine-late-in-the-day): Avoiding coffee, tea, energy drinks, or chocolate in the afternoon or evening to prevent stimulant interference with sleep onset and depth.
- [Limit unhealthy relationships](https://www.betterbrain.com/technique-library/limit-unhealthy-relationships): Reducing contact with individuals or environments that consistently produce stress, conflict, or emotional drain.
- [Lipid-Lowering Drugs](https://www.betterbrain.com/technique-library/lipid-lowering-drugs): Therapies that reduce LDL cholesterol and vascular inflammation, including statins (atorvastatin, rosuvastatin, simvastatin), PCSK9 inhibitors (alirocumab, evo…
- [Local Vaginal Estrogen](https://www.betterbrain.com/technique-library/local-vaginal-estrogen): Low-dose estrogen applied vaginally (e.g., estradiol cream, Estring® ring, Vagifem® tablet) to treat genitourinary syndrome of menopause (GSM) including drynes…
- [Low- or No-VOC Paints, Sealants, Adhesives](https://www.betterbrain.com/technique-library/low-or-no-voc-paints-sealants-adhesives): Certified low-emission (e.g., GreenGuard Gold) building materials.
- [Low-fat diet](https://www.betterbrain.com/technique-library/low-fat-diet): A dietary approach that limits total fat, especially saturated fat, to around 20–30% of calories, emphasizing grains, fruits, vegetables, and lean proteins whi…
- [Low-glycemic / glucose-stabilizing diet](https://www.betterbrain.com/technique-library/low-glycemic-glucose-stabilizing-diet): A diet that limits foods causing rapid spikes in blood sugar, emphasizing whole grains, legumes, vegetables, lean proteins, and healthy fats while minimizing r…
- [Low-impact sports](https://www.betterbrain.com/technique-library/low-impact-sports): Activities minimizing joint stress while promoting strength and flexibility—such as yoga, Pilates, tai chi, and aquatic exercise.
- [Lower-risk sleep medications](https://www.betterbrain.com/technique-library/lower-risk-sleep-medications): Safer, better-studied prescription options that can support sleep onset or maintenance when behavioral and environmental measures aren’t sufficient.
- [MERV-13 or higher HVAC filters](https://www.betterbrain.com/technique-library/merv-13-or-higher-hvac-filters): Central forced-air systems that use MERV 13–16 filters instead of the common MERV 8.
- [MIND diet](https://www.betterbrain.com/technique-library/mind-diet): A hybrid of the Mediterranean and DASH diets designed specifically for brain health.
- [Magnesium glycinate](https://www.betterbrain.com/technique-library/magnesium-glycinate): A highly bioavailable form of magnesium bound to glycine, known for supporting relaxation, nerve function, and sleep.
- [Massage or Bodywork](https://www.betterbrain.com/technique-library/massage-or-bodywork): Therapeutic touch involving manual manipulation of muscles and soft tissues to reduce tension, enhance circulation, and promote relaxation.
- [Meaningful and engaging work](https://www.betterbrain.com/technique-library/meaningful-and-engaging-work): Employment or purposeful activity that offers cognitive complexity, autonomy, and social interaction, rather than repetitive or purely routine tasks.
- [Mediterranean diet](https://www.betterbrain.com/technique-library/mediterranean-diet): A balanced eating pattern based on traditional diets of Southern Europe.
- [Melatonin](https://www.betterbrain.com/technique-library/melatonin): A hormone produced by the pineal gland that regulates circadian rhythms and sleep–wake timing.
- [Menopausal hormone therapy (MHT, HRT)](https://www.betterbrain.com/technique-library/menopausal-hormone-therapy-mht-hrt): Systemic estrogen (usually estradiol via transdermal patch, gel, or oral form) combined with progesterone (micronized or dydrogesterone) for women with a uteru…
- [Mental-Health Therapy & Trauma Care](https://www.betterbrain.com/technique-library/mental-health-therapy-trauma-care): Comprehensive psychotherapy, psychiatry, and trauma-informed care addressing depression, anxiety, PTSD, and stress-related conditions through modalities such a…
- [Mentorship and sponsorship](https://www.betterbrain.com/technique-library/mentorship-and-sponsorship): Ongoing developmental relationships where an experienced person provides guidance (mentorship) or actively advocates for another’s advancement (sponsorship).
- [Metabolic Medicine & Nutrition](https://www.betterbrain.com/technique-library/metabolic-medicine-nutrition): Specialist-guided management of metabolic health using advanced testing (e.g., advanced bloodwork, OGTT, CGM), personalized nutrition plans, and optimization o…
- [Metformin](https://www.betterbrain.com/technique-library/metformin): An oral drug, metformin (Glucophage®, Riomet®, Fortamet®, Glumetza®), that lowers hepatic glucose output, improves peripheral insulin sensitivity, and activate…
- [Methylated B vitamins](https://www.betterbrain.com/technique-library/methylated-b-vitamins): Active, coenzyme forms of folate (5-MTHF), B12 (methylcobalamin), and B6 (P5P) used to support methylation pathways critical for neurotransmitter synthesis, my…
- [Methylene Blue / LMTM (Leuco-Methylthioninium)](https://www.betterbrain.com/technique-library/methylene-blue-lmtm-leuco-methylthioninium): A redox-active compound with mitochondrial and tau-modulating effects, historically used as a dye and in methemoglobinemia.
- [Micro-Breaks & Pacing](https://www.betterbrain.com/technique-library/micro-breaks-pacing): Taking brief pauses (1–5 minutes) during focused work to reset attention, stretch, or breathe, maintaining cognitive endurance and emotional balance.
- [Microlearning / just-in-time learning](https://www.betterbrain.com/technique-library/microlearning-just-in-time-learning): Consuming short, targeted bursts of information, via videos, podcasts, or app-based lessons, focused on immediate, practical needs rather than deep conceptual…
- [Mindfulness Meditation](https://www.betterbrain.com/technique-library/mindfulness-meditation): A structured practice of sustained, nonjudgmental awareness of present experience, typically focusing on breath, sensations, or thoughts, to reduce reactivity…
- [Mindfulness-Based Stress Reduction (MBSR)](https://www.betterbrain.com/technique-library/mindfulness-based-stress-reduction-mbsr): An 8-week structured program combining mindfulness meditation, body scanning, and gentle yoga to build awareness and reduce stress reactivity.
- [Mindset or metacognition training](https://www.betterbrain.com/technique-library/mindset-or-metacognition-training): Structured practices that teach monitoring and adjusting one’s own learning strategies and beliefs (e.g., growth-mindset prompts, self-explanation, error loggi…
- [Mind–body coordination training](https://www.betterbrain.com/technique-library/mind-body-coordination-training): Practices that synchronize physical movement with cognitive or sensory input—such as tai chi, qigong, martial arts, yoga, or dance-based flow routines.
- [Minimize added sugars and refined starches](https://www.betterbrain.com/technique-library/minimize-added-sugars-and-refined-starches): “Added sugars” are sweeteners not naturally found in whole foods (table sugar, syrups).
- [Minimize anticholinergic medications](https://www.betterbrain.com/technique-library/minimize-anticholinergic-medications): Anticholinergic drugs are medicines that block the brain chemical acetylcholine and are widely used for allergies, sleep, bladder control, and mood.
- [Minimize dietary exposure to heavy metals in food](https://www.betterbrain.com/technique-library/minimize-dietary-exposure-to-heavy-metals-in-food): Heavy metals such as lead, mercury, arsenic, and cadmium that accumulate in certain foods through contaminated soil, water, or feed.
- [Minimize dietary pesticide residues](https://www.betterbrain.com/technique-library/minimize-dietary-pesticide-residues): Small amounts of insect- and weed-control chemicals that remain on food, especially conventional fruits, vegetables, and grains.
- [Minimize exposure to heavy metals (lead, mercury, arsenic, cadmium, aluminum)](https://www.betterbrain.com/technique-library/minimize-exposure-to-heavy-metals-lead-mercury-arsenic-cadmium-aluminum): Toxic metals found in contaminated water, soil, and food.
- [Minimize exposure to persistent organic pollutants (POPs / “forever chemicals”)](https://www.betterbrain.com/technique-library/minimize-exposure-to-persistent-organic-pollutants-pops-forever-chemicals): Long-lasting synthetic compounds that build up in the environment and body fat.
- [Minimize exposure to pesticides (organophosphates, carbamates, neonicotinoids)](https://www.betterbrain.com/technique-library/minimize-exposure-to-pesticides-organophosphates-carbamates-neonicotinoids): Chemical agents used to control insects and weeds in agriculture, landscaping, and household products.
- [Minimize long-term sleep or anxiety sedatives](https://www.betterbrain.com/technique-library/minimize-long-term-sleep-or-anxiety-sedatives): Drugs such as alprazolam (Xanax), lorazepam (Ativan), zolpidem (Ambien) and eszopiclone (Lunesta) that calm or induce sleep.
- [Minimize nicotine vaping / e-cigarettes](https://www.betterbrain.com/technique-library/minimize-nicotine-vaping-e-cigarettes): Devices that aerosolize nicotine solution without combustion.
- [Minimize smoking (tobacco combustion)](https://www.betterbrain.com/technique-library/minimize-smoking-tobacco-combustion): Inhaling tobacco smoke from cigarettes, cigars, or pipes; includes second-hand exposure.
- [Minimize ultra-processed foods (UPF)](https://www.betterbrain.com/technique-library/minimize-ultra-processed-foods-upf): Not all processed foods are bad.
- [Minimize volatile organic compounds (VOCs)](https://www.betterbrain.com/technique-library/minimize-volatile-organic-compounds-vocs): Carbon-based chemicals that easily evaporate into indoor air from paints, adhesives, air fresheners, cleaning sprays, new furniture, and plastics.
- [Mobility and stability training](https://www.betterbrain.com/technique-library/mobility-and-stability-training): Exercises that enhance joint range of motion, muscular control, and postural balance—combining stretching, dynamic movement, and stabilizing strength work (e.g…
- [Moderate alcohol use](https://www.betterbrain.com/technique-library/moderate-alcohol-use): Drinking beer, wine, or spirits, ethanol in any form acts as both a sedative and a toxin depending on dose and frequency.
- [Moderate saturated and trans fats](https://www.betterbrain.com/technique-library/moderate-saturated-and-trans-fats): Saturated fat is found mainly in butter, cheese, fatty cuts of meat, and tropical oils.
- [Moderate-intensity sports](https://www.betterbrain.com/technique-library/moderate-intensity-sports): Continuous activities such as cycling, swimming, brisk walking, or hiking that elevate heart rate but allow sustained conversation.
- [Moderate-risk sleep medications](https://www.betterbrain.com/technique-library/moderate-risk-sleep-medications): Short-acting “Z-drugs” (zolpidem, eszopiclone, zaleplon) that act on GABA-A receptors to promote sleep initiation, similar to benzodiazepines but with shorter…
- [Monounsaturated fats](https://www.betterbrain.com/technique-library/monounsaturated-fats): Fats with one double bond, primarily found in olive oil, avocados, nuts, and certain seeds.
- [Most commercial “brain games”](https://www.betterbrain.com/technique-library/most-commercial-brain-games): App-based tasks targeting memory, attention, or speed via repeated, game-like drills and scores, typically with narrow task families.
- [Mouth tape](https://www.betterbrain.com/technique-library/mouth-tape): Using specialized gentle adhesive tape to encourage nasal rather than mouth breathing during sleep, aiming to reduce snoring and improve oxygenation.
- [Movement outdoors](https://www.betterbrain.com/technique-library/movement-outdoors): Physical activity performed outside—such as walking, hiking, or gardening—combining exercise with natural light exposure, fresh air, and sensory stimulation.
- [Multivitamin](https://www.betterbrain.com/technique-library/multivitamin): Broad-spectrum supplements containing a mix of vitamins and minerals, designed to fill common dietary gaps.
- [Music or Sound Therapy](https://www.betterbrain.com/technique-library/music-or-sound-therapy): Listening to structured or personalized music to induce relaxation or regulate mood; may include guided sound baths or rhythmic entrainment practices.
- [N-Acetylcysteine (NAC)](https://www.betterbrain.com/technique-library/n-acetylcysteine-nac): A stable form of the amino acid cysteine that boosts glutathione, the body’s main antioxidant.
- [NMN (nicotinamide mononucleotide)](https://www.betterbrain.com/technique-library/nmn-nicotinamide-mononucleotide): A NAD⁺ precursor one metabolic step closer than NR.
- [Natural Fiber & Solid-Wood Furnishings](https://www.betterbrain.com/technique-library/natural-fiber-solid-wood-furnishings): Wool, cotton, or linen upholstery; solid hardwood without flame retardants.
- [Natural ventilation](https://www.betterbrain.com/technique-library/natural-ventilation): Regularly replacing indoor air with outdoor air through windows, vents, or exhaust fans to lower carbon dioxide (CO₂), volatile organic compounds (VOCs), and i…
- [Nature Exposure](https://www.betterbrain.com/technique-library/nature-exposure): Spending time in natural outdoor settings, parks, forests, gardens (“green”) or near water (“blue”), to reduce stress and restore cognitive and emotional balan…
- [Neck and spinal protection](https://www.betterbrain.com/technique-library/neck-and-spinal-protection): Using proper posture and movement to prevent whiplash or cervical injury that may reduce brain blood flow or cause chronic pain.
- [Neuro-optometric / Vision Therapy](https://www.betterbrain.com/technique-library/neuro-optometric-vision-therapy): A rehabilitation program that uses targeted visual exercises, eye-tracking tasks, and perceptual-motor activities to improve eye coordination, focus, depth per…
- [Neurofeedback / EEG Biofeedback](https://www.betterbrain.com/technique-library/neurofeedback-eeg-biofeedback): A behavioral therapy that trains individuals to alter brainwave patterns in real time using EEG feedback, aiming to improve attention, relaxation, or stress co…
- [Nicotinamide Riboside / NMN](https://www.betterbrain.com/technique-library/nicotinamide-riboside-nmn): NAD⁺ precursors that aim to restore cellular energy metabolism and mitochondrial function, including nicotinamide riboside (NR; Niagen®) and nicotinamide monon…
- [Nicotinamide riboside (NR)](https://www.betterbrain.com/technique-library/nicotinamide-riboside-nr): A form of vitamin B3 that serves as a precursor to NAD⁺, a molecule essential for cellular energy metabolism, DNA repair, and mitochondrial function.
- [Nicotine](https://www.betterbrain.com/technique-library/nicotine): A cholinergic stimulant that binds nicotinic acetylcholine receptors, enhancing alertness, attention, and memory in the short term.
- [Novelty challenges](https://www.betterbrain.com/technique-library/novelty-challenges): Regularly exposing oneself to unfamiliar environments, tasks, or learning situations that require adaptation, traveling to new places, trying new technologies,…
- [Omega-3 (fish oil)](https://www.betterbrain.com/technique-library/omega-3-fish-oil): Supplements providing the long-chain omega-3 fatty acids EPA and DHA, typically from fish or algae oil.
- [Omega-3–rich foods](https://www.betterbrain.com/technique-library/omega-3-rich-foods): Foods high in the omega-3 fatty acids EPA and DHA (found in salmon, sardines, trout, anchovies) and ALA (in flaxseed, chia, walnuts).
- [Orthopedics & Physical Therapy](https://www.betterbrain.com/technique-library/orthopedics-physical-therapy): Evaluation and treatment of musculoskeletal issues (e.g., chronic pain, arthritis, back or joint dysfunction) through targeted physical therapy, exercise presc…
- [Ozone-generating “air purifiers”](https://www.betterbrain.com/technique-library/ozone-generating-air-purifiers): Devices that intentionally produce ozone (sometimes marketed as ion/ozone “fresheners” or “shock” sanitizers) to neutralize odors and microbes.
- [PQQ (pyrroloquinoline quinone)](https://www.betterbrain.com/technique-library/pqq-pyrroloquinoline-quinone): A redox-active compound found in trace amounts in kiwi, soy, and green tea that supports mitochondrial biogenesis and antioxidant defense.
- [Passive information intake](https://www.betterbrain.com/technique-library/passive-information-intake): Low-effort consumption of content, such as background podcasts, videos, or scrolling articles, without active engagement, testing, or application.
- [Passive sorbents (charcoal or zeolite bags)](https://www.betterbrain.com/technique-library/passive-sorbents-charcoal-or-zeolite-bags): Small pouches of activated carbon, bamboo charcoal, or natural zeolite minerals that adsorb odors and small amounts of VOCs in confined spaces like closets, ca…
- [Peer-based learning groups](https://www.betterbrain.com/technique-library/peer-based-learning-groups): Collaborative study or discussion groups where participants learn together, exchange perspectives, and explain material to one another.
- [Perimenopause and Menopause Treatment](https://www.betterbrain.com/technique-library/perimenopause-and-menopause-treatment): Comprehensive evaluation and management of hormonal changes across midlife and beyond, using individualized hormone replacement (estrogen, progesterone, testos…
- [Pet Interaction or Animal Therapy](https://www.betterbrain.com/technique-library/pet-interaction-or-animal-therapy): Regular interaction with pets (e.g., dogs, cats) or structured animal-assisted therapy using trained animals to reduce stress and foster emotional connection.
- [Pets](https://www.betterbrain.com/technique-library/pets): Caring for animals that provide companionship, structure, and physical touch, such as dogs or cats.
- [Pharmacologic Therapies (Higher-Risk / Sedative)](https://www.betterbrain.com/technique-library/pharmacologic-therapies-higher-risk-sedative): Short-term use of benzodiazepines or hypnotics (e.g., lorazepam, temazepam, zolpidem) for acute anxiety or insomnia relief.
- [Pharmacologic Therapies (Low-Risk)](https://www.betterbrain.com/technique-library/pharmacologic-therapies-low-risk): Short-term or maintenance use of medications such as SSRIs, SNRIs, beta-blockers, or buspirone prescribed for chronic anxiety or stress-related disorders.
- [Phosphatidylserine](https://www.betterbrain.com/technique-library/phosphatidylserine): A phospholipid found in cell membranes, especially abundant in the brain.
- [Photobiomodulation / Red-Light Therapy](https://www.betterbrain.com/technique-library/photobiomodulation-red-light-therapy): Application of low-level red or near-infrared light (600–1,000 nm) to the scalp or body to stimulate mitochondrial activity, enhance circulation, and support c…
- [Photocatalytic oxidation (PCO) devices](https://www.betterbrain.com/technique-library/photocatalytic-oxidation-pco-devices): Units using UV light and titanium dioxide (TiO₂) catalysts to oxidize VOCs into simpler compounds.
- [Pneumococcal vaccination](https://www.betterbrain.com/technique-library/pneumococcal-vaccination): A vaccine that prevents pneumonia and meningitis caused by pneumococcal bacteria.
- [Polyphenols](https://www.betterbrain.com/technique-library/polyphenols): A diverse group of plant compounds, including flavonoids, phenolic acids, and stilbenes, found in fruits, vegetables, tea, coffee, cocoa, and herbs.
- [Positive Psychology Techniques](https://www.betterbrain.com/technique-library/positive-psychology-techniques): Structured exercises (e.g., “three good things,” acts of kindness, savoring) designed to enhance positive emotion, meaning, and engagement rather than only red…
- [Postbiotics](https://www.betterbrain.com/technique-library/postbiotics): Bioactive compounds produced by probiotic fermentation, such as short-chain fatty acids (butyrate, acetate), enzymes, peptides, and cell wall fragments, that d…
- [Practicing simple puzzles](https://www.betterbrain.com/technique-library/practicing-simple-puzzles): Routine use of crosswords, Sudoku, word searches, or jigsaws once the basic strategies are learned; typically low-to-moderate difficulty and highly familiar fo…
- [Prebiotics](https://www.betterbrain.com/technique-library/prebiotics): Non-digestible fibers (e.g., inulin, FOS, GOS, resistant starch) that selectively feed beneficial gut bacteria, promoting production of short-chain fatty acids…
- [Prevent head trauma](https://www.betterbrain.com/technique-library/prevent-head-trauma): Avoid or reduce activities that cause repeated blows to the head such as football, boxing, or heading soccer balls.
- [Probiotics](https://www.betterbrain.com/technique-library/probiotics): Live microorganisms, most often Lactobacillus, Bifidobacterium, and Saccharomyces strains, that, when taken in adequate amounts, support a balanced gut microbi…
- [Progressive Muscle Relaxation (PMR)](https://www.betterbrain.com/technique-library/progressive-muscle-relaxation-pmr): A guided practice that involves systematically tensing and relaxing muscle groups from head to toe to reduce physical tension and promote relaxation awareness.
- [Protein](https://www.betterbrain.com/technique-library/protein): Provides amino acids essential for neurotransmitter synthesis, repair, and muscle maintenance.
- [Psychedelic-Assisted Therapy (Clinical Trials)](https://www.betterbrain.com/technique-library/psychedelic-assisted-therapy-clinical-trials): Controlled, therapist-guided sessions using agents such as psilocybin or MDMA to process trauma, anxiety, or existential distress under medical supervision.
- [Psyllium husk](https://www.betterbrain.com/technique-library/psyllium-husk): A soluble fiber from Plantago ovata seeds that forms a gel in the gut, feeding bacteria that produce brain-supportive fatty acids.
- [Quercetin](https://www.betterbrain.com/technique-library/quercetin): A flavonol antioxidant naturally found in apples, onions, and capers, available as supplements often combined with bromelain or vitamin C for absorption.
- [R-lipoic acid](https://www.betterbrain.com/technique-library/r-lipoic-acid): The more bioactive “R” form of alpha-lipoic acid, a mitochondrial cofactor and antioxidant that regenerates other antioxidants (vitamins C and E) and improves…
- [Random acts of kindness](https://www.betterbrain.com/technique-library/random-acts-of-kindness): Small, spontaneous gestures that help or encourage others, offering assistance, compliments, or brief generosity, without expectation of reward.
- [Rapamycin / Everolimus](https://www.betterbrain.com/technique-library/rapamycin-everolimus): Drugs that inhibit the mTOR (mechanistic target of rapamycin) pathway, sirolimus (Rapamune®) and everolimus (Afinitor®), used in oncology and transplant medici…
- [Raw food diet](https://www.betterbrain.com/technique-library/raw-food-diet): A regimen emphasizing uncooked and unprocessed plant foods, fruits, vegetables, nuts, seeds, and sprouts, based on the idea that heat destroys beneficial enzym…
- [Reading](https://www.betterbrain.com/technique-library/reading): Purposeful engagement with written text, books, articles, or other materials, that requires sustained attention, comprehension, and reflection.
- [Reconnect or repair relationships](https://www.betterbrain.com/technique-library/reconnect-or-repair-relationships): Actively restoring communication and trust in relationships that have drifted or been strained.
- [Reduce Environmental Noise & Clutter](https://www.betterbrain.com/technique-library/reduce-environmental-noise-clutter): Creating a calm, organized, and quiet living or work space to minimize sensory overload and cognitive fatigue.
- [Reduce exposure to microplastics and nanoplastics](https://www.betterbrain.com/technique-library/reduce-exposure-to-microplastics-and-nanoplastics): Tiny plastic fragments and fibers shed from packaging, synthetic clothing, and degraded materials.
- [Reduce nighttime bathroom runs](https://www.betterbrain.com/technique-library/reduce-nighttime-bathroom-runs): Minimizing nocturia (waking to urinate) through hydration timing, diet, and medical management to preserve uninterrupted sleep cycles.
- [Reduce overall light exposure before bed](https://www.betterbrain.com/technique-library/reduce-overall-light-exposure-before-bed): Gradually dimming indoor lighting 1–2 hours before bedtime to simulate dusk, signaling the body to transition to sleep mode.
- [Regularly eat meals with others](https://www.betterbrain.com/technique-library/regularly-eat-meals-with-others): Sharing meals, at home, work, or socially, creates routine face-to-face connection and reinforces emotional bonds.
- [Relaxation practice before bed](https://www.betterbrain.com/technique-library/relaxation-practice-before-bed): A deliberate routine, such as breathing exercises, meditation, gentle stretching, or reading, that lowers sympathetic arousal and prepares the body for sleep o…
- [Relaxation therapies](https://www.betterbrain.com/technique-library/relaxation-therapies): A group of methods, including mindfulness, progressive muscle relaxation, guided imagery, or breathing techniques, aimed at lowering physiological arousal befo…
- [Resistant starches](https://www.betterbrain.com/technique-library/resistant-starches): Starches found in green bananas, cooked-and-cooled potatoes, rice, and legumes that pass through the small intestine undigested.
- [Rest Breaks / Power Naps](https://www.betterbrain.com/technique-library/rest-breaks-power-naps): Short periods of rest or light sleep (typically 10–30 minutes) taken during the day to restore alertness and reduce stress, without interfering with nighttime…
- [Resveratrol](https://www.betterbrain.com/technique-library/resveratrol): A polyphenol found in red grapes, berries, and peanuts.
- [Reverse Osmosis (RO) Filtration](https://www.betterbrain.com/technique-library/reverse-osmosis-ro-filtration): Under-sink or whole-home RO systems with carbon pre-filter.
- [Rhodiola rosea](https://www.betterbrain.com/technique-library/rhodiola-rosea): An adaptogenic herb native to cold regions that helps the body adapt to physical and emotional stress.
- [SGLT2 Inhibitors](https://www.betterbrain.com/technique-library/sglt2-inhibitors): Oral medications that reduce blood glucose by promoting renal glucose excretion and improving vascular and metabolic health.
- [Saffron](https://www.betterbrain.com/technique-library/saffron): A spice derived from Crocus sativus stigmas, rich in bioactive carotenoids (crocin, safranal) that influence serotonin and antioxidant pathways.
- [Sauna / Heat Therapy](https://www.betterbrain.com/technique-library/sauna-heat-therapy): Periodic use of dry or steam heat (e.g., Finnish sauna, infrared sauna) to raise core body temperature and induce controlled hyperthermia, followed by gradual…
- [Self-Compassion / Acceptance Training](https://www.betterbrain.com/technique-library/self-compassion-acceptance-training): Practices that cultivate kindness toward oneself, mindful awareness of suffering, and nonjudgmental acceptance of emotion, often based on compassion-focused or…
- [Senolytic Combinations](https://www.betterbrain.com/technique-library/senolytic-combinations): Experimental drug combinations designed to selectively clear senescent (“zombie”) cells that accumulate with age and drive chronic inflammation.
- [Sexual intimacy](https://www.betterbrain.com/technique-library/sexual-intimacy): Consensual, emotionally connected sexual activity that strengthens bonding, reduces stress, and supports emotional stability.
- [Shared skill-building](https://www.betterbrain.com/technique-library/shared-skill-building): Learning new skills, languages, cooking, art, or crafts, together with others to foster collaboration, creativity, and cognitive stimulation.
- [Shingles (herpes zoster) vaccination](https://www.betterbrain.com/technique-library/shingles-herpes-zoster-vaccination): A two-dose vaccine (Shingrix) that prevents shingles, the painful reactivation of the chickenpox virus.
- [Sleep Apnea Treatment](https://www.betterbrain.com/technique-library/sleep-apnea-treatment): Diagnosis and treatment of obstructive sleep apnea (OSA) through CPAP, oral appliances, weight reduction, or upper-airway therapy to restore normal nocturnal b…
- [Sleep Medicine](https://www.betterbrain.com/technique-library/sleep-medicine): Specialist care focused on diagnosing and treating sleep disorders, such as insomnia, sleep apnea, restless legs, and circadian rhythm disruptions, through tar…
- [Sleep mask](https://www.betterbrain.com/technique-library/sleep-mask): A comfortable eye covering that blocks ambient light to maintain darkness during sleep, especially useful for shift workers, frequent travelers, or light-pollu…
- [Slow / Deep Breathing](https://www.betterbrain.com/technique-library/slow-deep-breathing): Intentional breathing practices, such as diaphragmatic breathing, box breathing, or 4-7-8 technique, that slow respiration to around 4–6 breaths per minute, st…
- [Social Support & Connection](https://www.betterbrain.com/technique-library/social-support-connection): Maintaining close, trusting relationships and having people to rely on for emotional, practical, or informational support during stress.
- [Social prescribing programs](https://www.betterbrain.com/technique-library/social-prescribing-programs): Healthcare or community initiatives linking people to social or volunteer activities to combat isolation.
- [Soundproof room / white noise](https://www.betterbrain.com/technique-library/soundproof-room-white-noise): Creating an acoustically stable environment, via insulation, soundproofing, or use of steady background sounds like white, pink, or brown noise, to mask enviro…
- [Speech-Language / Occupational Cognitive Therapy](https://www.betterbrain.com/technique-library/speech-language-occupational-cognitive-therapy): Clinician-delivered therapy focused on communication, comprehension, executive skills, and daily cognitive function, commonly used after stroke, traumatic brai…
- [Spend time with friends and family](https://www.betterbrain.com/technique-library/spend-time-with-friends-and-family): Regular, meaningful interaction with people you trust and care about.
- [Strength training](https://www.betterbrain.com/technique-library/strength-training): Structured resistance exercise using body weight, free weights, machines, or bands to build muscle, bone density, and neuromuscular control.
- [Sufficient time asleep](https://www.betterbrain.com/technique-library/sufficient-time-asleep): Ensuring total nightly sleep duration adequate for physiological and cognitive restoration, typically 7–9 hours for adults, allowing multiple full sleep cycles.
- [Sulforaphane (broccoli extract)](https://www.betterbrain.com/technique-library/sulforaphane-broccoli-extract): A bioactive compound formed when cruciferous vegetables, especially broccoli sprouts, are chopped or chewed.
- [Talk to strangers](https://www.betterbrain.com/technique-library/talk-to-strangers): Brief, friendly interactions with unfamiliar people in everyday settings, small talk, compliments, or shared observations, to increase micro-social connection.
- [Teach others what you’ve learned](https://www.betterbrain.com/technique-library/teach-others-what-you-ve-learned): Actively explaining, demonstrating, or mentoring others in newly learned material, formally or informally, to reinforce understanding and memory.
- [Testosterone Replacement](https://www.betterbrain.com/technique-library/testosterone-replacement): Replacement therapy for age-related or pathological hypogonadism using testosterone cypionate/enanthate injections, gels (AndroGel®, Testim®), or patches (Andr…
- [Theracurmin (enhanced curcumin)](https://www.betterbrain.com/technique-library/theracurmin-enhanced-curcumin): A patented, nanoparticle form of curcumin from turmeric designed for higher absorption than standard extracts.
- [Thyroid Hormone Replacement](https://www.betterbrain.com/technique-library/thyroid-hormone-replacement): Standard therapy for hypothyroidism or subclinical hypothyroidism using levothyroxine (Synthroid®, Levoxyl®, Tirosint®) or, less commonly, combination T4/T3 pr…
- [Thyroid and Hormonal Balance](https://www.betterbrain.com/technique-library/thyroid-and-hormonal-balance): Diagnosis and management of thyroid dysfunction (hypo- or hyperthyroidism) and related hormonal imbalances to maintain optimal metabolism, energy, and cognitiv…
- [Time Management & Prioritization](https://www.betterbrain.com/technique-library/time-management-prioritization): Using structured planning (e.g., task lists, time blocking, Eisenhower matrix) to allocate energy toward high-value tasks and reduce overwhelm.
- [Time-restricted feeding](https://www.betterbrain.com/technique-library/time-restricted-feeding): Also known as "intermitting fasting", this involves eating all daily calories within a defined window, typically 8–12 hours, and fasting the remaining hours.
- [Tinnitus Retraining Therapy / Auditory Habituation](https://www.betterbrain.com/technique-library/tinnitus-retraining-therapy-auditory-habituation): Combines sound therapy with counseling to help the brain “reclassify” tinnitus as a neutral signal rather than a threat, reducing perceived loudness and distre…
- [Transcranial Direct Current Stimulation (tDCS)](https://www.betterbrain.com/technique-library/transcranial-direct-current-stimulation-tdcs): A portable, low-intensity brain stimulation technique delivering weak electrical current (1–2 mA) through scalp electrodes to modulate neuronal excitability in…
- [Transcranial Magnetic Stimulation (TMS)](https://www.betterbrain.com/technique-library/transcranial-magnetic-stimulation-tms): A noninvasive neuromodulation therapy that uses rapidly pulsed magnetic fields over the scalp to activate targeted brain regions, most commonly the dorsolatera…
- [Treating Hearing Loss](https://www.betterbrain.com/technique-library/treating-hearing-loss): Clinical evaluation and correction of auditory deficits using hearing aids, cochlear implants, or assistive listening devices to restore auditory input and red…
- [Treating Vision Loss (Cataract, Glaucoma, Macular Degeneration)](https://www.betterbrain.com/technique-library/treating-vision-loss-cataract-glaucoma-macular-degeneration): Medical and surgical interventions to restore or preserve sight; cataract extraction, intraocular lenses, glaucoma pressure management, and retinal protection…
- [Treatment of comorbid medical conditions](https://www.betterbrain.com/technique-library/treatment-of-comorbid-medical-conditions): Identifying and managing health problems, such as sleep apnea, chronic pain, reflux, depression, or thyroid disease, that can fragment or shorten sleep.
- [UV-C disinfection in HVAC systems](https://www.betterbrain.com/technique-library/uv-c-disinfection-in-hvac-systems): UV-C lamps (≈254 nm) mounted near coils/inside ducts to kill microbes on wet surfaces or in air passing close to the lamp.
- [Unscented, Non-Aerosol Cleaning Agents](https://www.betterbrain.com/technique-library/unscented-non-aerosol-cleaning-agents): Vinegar, baking soda, or fragrance-free detergents.
- [Use HEPA + activated-carbon air filtration](https://www.betterbrain.com/technique-library/use-hepa-activated-carbon-air-filtration): Portable or whole-home systems that draw room air through a true HEPA filter (captures > 99 % of particles ≥ 0.3 µm, including PM₂.₅, spores, pollen, smoke) an…
- [Use THC / cannabis cautiously](https://www.betterbrain.com/technique-library/use-thc-cannabis-cautiously): Inhaled or edible cannabis products containing moderate-to-high tetrahydrocannabinol (THC); often used for relaxation, sleep, or pain relief.
- [Use blue-blocking glasses](https://www.betterbrain.com/technique-library/use-blue-blocking-glasses): Wearing amber or orange-tinted glasses in the evening to filter blue wavelengths that delay melatonin onset and disrupt circadian rhythm.
- [Valacyclovir](https://www.betterbrain.com/technique-library/valacyclovir): An oral antiviral medication (Valtrex®, the prodrug of acyclovir) used for HSV-1 and HSV-2 infections; being studied as a potential therapy to reduce viral rea…
- [Valerian root](https://www.betterbrain.com/technique-library/valerian-root): A traditional herbal sedative derived from Valeriana officinalis root extract, used for insomnia and anxiety.
- [Vascular & Cardiovascular Care](https://www.betterbrain.com/technique-library/vascular-cardiovascular-care): Coordinated cardiovascular evaluation and prevention program emphasizing blood pressure, lipid management, endothelial health, and microvascular function, all…
- [Vestibular & Balance Therapy](https://www.betterbrain.com/technique-library/vestibular-balance-therapy): A customized exercise program that retrains balance, gaze stability, and spatial orientation by stimulating and recalibrating the vestibular system, often used…
- [Vestibular Therapy](https://www.betterbrain.com/technique-library/vestibular-therapy): Targeted physical exercises that retrain balance, gaze stability, and spatial orientation by stimulating and recalibrating the vestibular system, often after c…
- [Virtual-reality (VR) social environments](https://www.betterbrain.com/technique-library/virtual-reality-vr-social-environments): Immersive, avatar-based settings that simulate in-person social contact for connection, gaming, or therapy.
- [Vision Correction (Glasses / Cataract Surgery)](https://www.betterbrain.com/technique-library/vision-correction-glasses-cataract-surgery): Optical correction of refractive errors or surgical removal of cataracts to improve visual clarity, reduce strain, and maintain sensory engagement.
- [Vision Protection and Correction](https://www.betterbrain.com/technique-library/vision-protection-and-correction): Preventive eye care to preserve visual function; routine exams, UV protection, management of dry eye, and corrective lenses for refractive error.
- [Vision or Neuro-Optometric Therapy](https://www.betterbrain.com/technique-library/vision-or-neuro-optometric-therapy): Structured visual exercises and perceptual-motor training designed to improve eye coordination, focus, and visual processing, especially after concussion or in…
- [Visualization / Guided Imagery](https://www.betterbrain.com/technique-library/visualization-guided-imagery): Using mental imagery, often led by an instructor or recording, to evoke calming scenes or successful outcomes, lowering stress and enhancing emotional regulati…
- [Vitamin D](https://www.betterbrain.com/technique-library/vitamin-d): A fat-soluble vitamin acting as a hormone that influences calcium balance, immune function, and brain signaling.
- [Vitamin E (high-dose)](https://www.betterbrain.com/technique-library/vitamin-e-high-dose): A fat-soluble antioxidant family (tocopherols and tocotrienols) protecting cell membranes from oxidative damage.
- [Vitamin K2](https://www.betterbrain.com/technique-library/vitamin-k2): A fat-soluble vitamin found in animal and fermented foods (e.g., cheese, egg yolks, natto).
- [Volunteering](https://www.betterbrain.com/technique-library/volunteering): Contributing time or skills to help others through organized service, mentoring, or community work, without direct financial reward.
- [Water fasting](https://www.betterbrain.com/technique-library/water-fasting): Abstaining from all food and caloric beverages for 24 hours or longer while consuming only water.
- [Weighted blanket](https://www.betterbrain.com/technique-library/weighted-blanket): A heavy blanket (typically 10–15% of body weight) providing gentle, evenly distributed pressure intended to mimic deep-touch stimulation and promote calmness.
- [Work–Life Boundary Setting](https://www.betterbrain.com/technique-library/work-life-boundary-setting): Establishing clear limits between professional and personal time, defining when and where work occurs, to prevent chronic stress and cognitive fatigue.
- [Yoga / Tai Chi / Qigong](https://www.betterbrain.com/technique-library/yoga-tai-chi-qigong): Movement-based mind–body practices that integrate gentle physical postures, breath control, and focused attention to reduce stress and improve bodily awareness.
- [Zinc](https://www.betterbrain.com/technique-library/zinc): An essential trace mineral involved in hundreds of enzymatic reactions, supporting DNA repair, neurotransmission, and immune balance.
- [Zinc carnosine](https://www.betterbrain.com/technique-library/zinc-carnosine): A chelated compound of zinc and the dipeptide L-carnosine designed to enhance mucosal healing and antioxidant activity in the gut.