“Blood-brain barrier leakage means that the brain has lost its protective means, the stability of brain cells is disrupted and the environment in which nerve cells interact becomes ill-conditioned. These mechanisms could eventually lead to dysfunction in the brain.”
A healthy, properly-functioning blood-brain barrier is absolutely critical for optimal brain and mental health.
The blood-brain barrier is a protective shield that surrounds your brain.
It acts as a gatekeeper and filter, allowing beneficial nutrients to cross over into your brain, and keeping unwanted molecules out of your brain.
But in his book Why Isn’t My Brain Working, Dr. Datis Kharrazian explains that the blood-brain barrier can break down and become “leaky”.
This allows harmful substances to enter your brain, contributing to brain inflammation, which has been shown to cause cognitive problems and mental illness (92, 110-111).
Hyper-permeability of the blood-brain barrier and neuroinflammation have been linked to a number of different brain and mental health problems and symptoms, including depression, anxiety, cognitive impairment, brain fog, Alzheimer's disease, Parkinson’s disease, headaches, migraines, chronic fatigue syndrome, attention deficit hyperactivity disorder (ADHD) and schizophrenia (101-109).
A number of factors contribute to “leaky brain”, including (93-100):
Oxidative stress
Autoimmune disease
Chronic psychological stress
Infections
Poor diet and food additives
Disrupted circadian rhythm
Intestinal permeability (leaky gut syndrome)
Excess alcohol consumption
Environmental toxins and heavy metals
High blood sugar
Poor brain blood flow
Needless to say, these things are very common today, so a lot of people likely have a leaky blood-brain barrier.
The good news is that even though the blood-brain barrier can break down and become leaky, it can also be fixed!
You can repair it if you give it what it needs to heal.
After living in a moldy home and suffering multiple concussions, my brain and its barrier were in rough shape.
Since then, I’ve searched far and wide for solutions that could strengthen it.
Here are 24 strategies that have been shown to support and repair the blood brain barrier.
Many of them have helped me.
Together, they can help you reduce neuroinflammation, heal your “leaky brain,” and overcome your brain and mental health challenges.
1. Avoid Gluten
Avoiding gluten is necessary for optimal brain and mental health.
I’m convinced that if you struggle with a chronic brain or mental illness, you should follow a strict gluten-free diet for at least 30 days and see how you feel.
There’s one main reason I recommend this…
Gluten has been shown to elevate “zonulin”.
Zonulin is a protein in your body that increases the permeability of the intestinal barrier and disrupts the blood-brain barrier (48).
Researchers have found that gluten clearly increases zonulin and contributes to “leaky gut” and “leaky brain”, resulting in neuroinflammation and altered cognitive function (49, 50).
Gluten sensitivity can also create visible changes to the white matter in your brain, according to research in The Lancet Neurology (51).
Yet unfortunately, the myth continues to spread that only people with celiac disease need to avoid gluten-containing food.
Dr. David Perlmutter, MD, author of Grain Brain and Brain Maker, explains:
“Not only is there increased gut permeability when the gut is exposed to gliadin, a protein found in gluten, but in fact the blood brain barrier also becomes more permeable in response to gliadin exposure.”
You should also determine if you have other food sensitivities and remove those foods from your diet as well. A lot of people are sensitive to dairy, along with gluten. I can't tolerate gluten, dairy and egg whites and have to avoid them completely.
2. Heal Your Gut (and Increase the Good Bacteria Within It)
There is a clear connection between your brain and digestive system.
Whatever happens in your gut directly impacts your brain function.
Because of this connection, it’s critical to address gut issues in order to heal a leaky brain.
Researchers have studied mice that are “germ free”.
“Germ-free” mice means that the mice don’t have any bacteria in their intestines.
And what did the researchers find?
They found that these germ-free mice had very leaky blood-brain barriers (56).
But when these germ-free mice received a fecal transfer, where researchers introduced bacteria into their intestines, the permeability of their blood-brain barriers decreased significantly (57).
So it’s becoming increasing clear that our gut bacteria directly affect the health of our blood-brain barrier.
And manipulating your gut bacteria, and increasing the amount of good bacteria in your digestive system, can help improve the integrity of your blood-brain barrier and heal your leaky brain.
“Given that the microbiome composition and diversity change over time, it is tempting to speculate that the blood-brain barrier integrity also may fluctuate depending on the microbiome.”
In my experience, this is true, as my brain functions much better when I take care of my gut.
Eating more prebiotic fiber and resistant starch, taking a high-quality probiotic, and eating fermented foods on a regular basis can increase the amount of good bacteria in your gut.
I take Optimal Biotics every day.
You should check out my previous article about gut health to learn more.
And if you have depression or anxiety, taking these probiotics can help.
3. Drink Coffee
Coffee and caffeine are excellent for brain health. There is lots of research showing they are very healthy and can be protective against dementia.
One possible explanation for this is that caffeine supports the blood-brain barrier.
Studies show that caffeine protects against Alzheimer's disease and Parkinson’s disease by keeping the blood-brain barrier intact, and protecting against blood-brain barrier dysfunction and leakage (32).
In one study, researchers found that caffeine blocks the disruption of the blood-brain barrier, concluding that caffeine is “useful in the treatment Alzheimer's disease” (33, 34).
Another study showed that caffeine can protect against Parkinson’s disease and neurodegeneration by stabilizing the blood-brain barrier (35).
I used to not be able to handle any coffee and caffeine at all. But now that I have my anxiety under control, I can handle it just fine. I drink one cup of coffee most mornings.
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.
There are also additional brain health benefits when you consume the whole coffee fruit, instead of just coffee or pure caffeine.
Usually, coffee beans are extracted from the whole coffee fruit for roasting. And then the surrounding coffee fruit is then thrown away.
But this is a problem because the coffee fruit contains several healthy compounds not found in coffee beans themselves.
And researchers have now discovered that ingesting whole coffee fruit concentrate significantly increases brain function.
That’s why I included coffee fruit concentrate in the Optimal Brain supplement.
4. Sulforaphane
Sulforaphane is a phytochemical found in cruciferous vegetables such as broccoli, Brussels sprouts or cabbages.
It has potent antioxidant and anti-inflammatory actions.
It’s quite similar to curcumin.
Numerous studies have shown that sulforaphane can prevent the breakdown of the blood-brain barrier, reduce permeability of the blood-brain barrier, and improve cognitive function after stroke and traumatic brain injuries (87-91).
You can take sulforaphane in supplement form.
If you decide to take it as a supplement, 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.
5. Avoid Alcohol
Not surprisingly, alcohol and acetaldehyde – a byproduct of alcohol metabolism – can weaken and damage the blood-brain barrier, and contribute to leaky brain.
Researchers have found that the oxidative stress that results from excess alcohol consumption leads to blood-brain barrier dysfunction (58, 59).
And this can then lead to neuroinflammation (60).
There are ways to protect your brain from alcohol, but you’re better off avoiding it completely or significantly reducing your consumption if you’re trying to heal.
Some types of alcohol are better than others. You can learn more about the best types of alcohol here.
6. Resveratrol or 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 scientists are starting to understand why.
Resveratrol can increase BDNF and support your mitochondria.
And according to cutting-edge research, it can also protect and support your blood-brain barrier.
In a recent study, researchers gave resveratrol to Alzheimer’s patients and it restored the integrity of their blood-brain barriers.
Because of this, there was a reduction in brain inflammation, which slowed down cognitive decline in the patients (38, 39).
Numerous other studies have found that resveratrol:
Significantly reduces the breakage, damage and dysfunction of the blood-brain barrier;
Defends and protects the blood-brain barrier; and
Improves and maintains the overall integrity of the blood-brain barrier (36-37, 40-43).
“Resveratrol imposes a kind of crowd control at the border of the brain. The agent seems to shut out unwanted immune molecules that can exacerbate brain inflammation and kill neurons.”
Because of resveratrol’s ability to stabilize the blood-brain barrier and protect against neuroinflammation, researchers also believe it may reduce the clinical severity of multiple sclerosis (44).
Lastly, resveratrol has been shown to protects against oxidized LDL-induced breakage of the blood–brain barrier (45, 46).
So clearly resveratrol is great for our blood-brain barriers.
If resveratrol was a pharaceutical drug, we would definitely be hearing more about it. But natural compounds cannot be patented, so we don't.
Pterostilbene, a compound found in blueberries, is very similar to resveratrol.
It’s also been shown to protect the blood-brain barrier by reducing oxidative stress, and it’s apparently better absorbed than resveratrol. In fact, it’s commonly referred to as a “better resveratrol” (47).
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.
Resveratrol is included in this supplement.
7. Reduce Stress
I highly recommend you try to do something every day to manage and reduce your stress.
Research suggests that acute stress damages the blood-brain barrier (52).
And extreme stress has been shown to increase inflammation and increase the permeability of the blood-brain barrier (53-55).
But normalizing your stress levels can help the blood-brain barrier repair itself.
The most effective way to significantly reduce your stress and anxiety is neurofeedback. It’s advanced, guided meditation and I previously wrote about my experience with it here.
If you can’t access neurofeedback, taking up a daily meditation practice is an excellent idea.
I’m a big fan of the Muse headband. It’s a device that guides you while you meditation. Similar to neurofeedback, it gives you real-time feedback while you meditate. I wrote an entire review about it here, and you can get the device through the Muse website.
Regular massage, acupuncture, eye movement desensitization and reprocessing (EMDR), emotional freedom techniques (EFT), heart-rate variability (HRV) training, and an acupressure mat have helped me a lot as well.
Lying on an acupressure mat while using my EmWave2 for just 10 minutes relaxes my entire body and mind. I do this at night before bed.
Some nutrients and herbs that can help you with stress include zinc, magnesium, ashwagandha and phosphatidylserine.
This anti-anxiety supplement also includes a number of natural compounds that have helped me manage my stress over the years.
8. Omega-3 Fatty Acids
Omega-3 fatty acids are essential fats that your body cannot produce itself. So you need to get them from diet or supplements, as they are absolutely necessary for the normal functioning of your brain and nervous system.
Omega-3 fatty acids can support your mitochondria, increase your BDNF levels, and help you overcome addiction and withdrawal.
But they can also support your blood-brain barrier.
Researchers have found that omega-3 fatty acids can:
Reduce damage to the blood-brain barrier after stoke;
Limit blood-brain barrier disruption after traumatic brain injury; and
Benefit people with multiple sclerosis by indirectly reducing disruption of their blood-brain barriers (76-78).
Wild fish is the best food source of omega-3 fatty acids, but 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.
Krill oil also contains astaxanthin, a powerful, naturally occurring carotenoid.
Astaxanthin has also been shown to decrease inflammation and protect the blood-brain barrier (118-119).
9. Sleep and Melatonin
Deep sleep is necessary for the optimal functioning of your blood-brain barrier.
My sleep used to be terrible and it was one of main factors that contributed to my poor brain and mental health. And then my poor brain and mental health would make my sleep worse. So it was a vicious cycle.
Sleep restriction has been shown to impair the functioning of the blood-brain barrier and increase its permeability (84).
So you should really try to get at least 7 hours of high-quality, restorative sleep every night.
Supplementing with melatonin can also help.
Melatonin is a hormone released by your pineal gland, a small gland in your brain. Melatonin helps control your sleep and wake cycles (circadian rhythm).
Adequate levels of melatonin are necessary to fall asleep quickly and sleep deeply throughout the night.
Research also shows that melatonin can stabilize the blood-brain barrier and prevent damage caused by traumatic brain injury (85, 86).
This sleep supplement contains magnesium and a number of other natural compounds that I’ve used over the years to promote the production of melatonin.
But I work with my clients so that they can naturally produce more melatonin and maximize the quality of their sleep without so many supplements. We have free online workshop that talks about how you can work with us. You can register for the workshop here.
10. 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.
And several studies have shown that it can decrease the permeability of the blood-brain barrier and reduce brain damage after traumatic brain injury. It does this by suppressing inflammation (23-26).
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 about berberine from other people.
11. Avoid Environmental Mold and Mycotoxins
Environmental mold can be a serious problem for some people.
Unfortunately, most people aren’t even aware that mold is in their home or workplace and affecting their brain function.
In water-damaged buildings, mycotoxins (toxic metabolites produced by mold) are released into the air.
If you’re genetically susceptible, they can wreak havoc on your brain, and your cognitive function and mental health can deteriorate for no apparent reason.
One way mold and mycotoxins can disrupt brain function is by causing “leaky brain.”
Researchers have discovered that mycotoxins can clearly reduce the integrity of the blood-brain barrier (62).
They’ve also concluded that exposure to mycotoxins in an indoor environment can cause neurological damage. One way it does this is by breaking down the blood-brain barrier (61).
Several other studies have found that mycotoxins increase the permeability of blood-brain barrier and disrupt the functioning of the nervous system (63-66).
I lived in a moldy house for more than a year, and my blood-brain barrier likely became significantly leaky during that time, as my brain and mental health deteriorated. I also suffered a terrible concussion while living in that house, making my brain even more permeable. It took a while to get back to normal.
Today I use an air filter in my apartment to protect myself from any mold. It removes any mold spores and smoke that may be in the air.
Mycotoxins aren’t just in your environment though. Low amounts of mycotoxins are also often found in some seemingly healthy foods, such as tea, nuts, coffee and chocolate. I recommend finding the freshest, highest-quality, organic versions of these foods.
If I'm exposed to mold or their toxins, I supplement with activated charcoal or bentonite clay. Activated charcoal and bentonite clay are potent natural treatments that can trap toxins and chemicals, allowing them to be flushed out of your body.
12. B Vitamins
Several B vitamins have been shown to support the blood-brain barrier and help heal leaky brain.
Vitamin B1 (thiamine) deficiency disrupts the blood-brain barrier, and supplementing with Vitamin B1 restores its integrity (80-81).
Researchers have also found that vitamins B12, B6, and B9 (folate) can restore the integrity of the blood-brain barrier in adults that have elevated homocysteine levels and mild cognitive impairment. Homocysteine is an inflammatory compound that can contribute to blood-brain barrier breakdown at high levels, and the B vitamins normalize homocysteine levels (82-83).
A number of B vitamins are included in this supplement.
13. Magnesium
Magnesium is a vital mineral that plays a key role in more than 300 biochemical reactions in your body.
It impacts your neurotransmitters and hormones, both of which can significantly impact your mood and brain function.
Magnesium is one of the three nutrients that I think everyone should be taking for their brain, because most people are deficient nowadays.
Research shows that it can support your mitochondria, protect your brain from alcohol, increase your BDNF levels, and help you overcome addiction and withdrawal.
And there is plenty of research showing that it can protect and support your blood-brain barrier as well.
Multiple studies have found that magnesium protects the blood-brain barrier, prevents its disruption, and significantly reduces hyperpermeability of the blood-brain barrier (27, 28, 31).
One study found that it decreases blood-brain barrier permeability by 41% (29).
Magnesium’s protective effect against blood-brain barrier hyperpermeability has also been seen after traumatic brain injury (30).
Foods that contain magnesium include spinach, chard, pumpkin seeds, almonds, avocado, dark chocolate and bananas. These foods are included in my Free Grocery Shopping Guide for Optimal Brain Health.
But supplementation and taking Epsom salt baths is still necessary for most people because magnesium is rapidly used up during times of stress and certain psychiatric drugs can deplete magnesium.
14. Alpha Lipoic Acid (ALA)
Alpha Lipoic Acid (ALA) is an antioxidant produced by your body.
It can also be taken as a supplement.
ALA is fat soluble and can easily cross the blood-brain barrier to protect your brain (1-3).
As I’ve discussed before, it can protect your brain from alcohol and support the mitochondria in your brain.
But not only can it cross your blood-brain barrier and support your brain; it can also support your blood-brain barrier itself.
Studies show that ALA has neuroprotective effects, and it maintains the integrity of the blood-brain barrier by reducing oxidative stress (4-5)
Researchers also point out that its anti-inflammatory and antioxidant effects can stabilize the blood-brain barrier. This makes it an “attractive therapeutic agent for the treatment” of multiple sclerosis and traumatic brain injury (6-8).
ALA is included in the Optimal Antiox supplement.
15. Acetyl-Carnitine (ALCAR)
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.
ALCAR has also been shown to be very effective at alleviating chronic fatigue and improving mood. It helps reverse neurological decline and supports mitochondria function as well.
It does so much, so not surprisingly, researchers have also found that ALCAR helps repair the blood-brain barrier by reversing mitochondria decay caused by oxidative damage (122).
I find that ALCAR personally gives me a big boost in mental energy and cognitive function.
That’s why it’s included in the Optimal Brain supplement.
Make sure you read this article to learn more about the remarkable benefits of ALCAR.
16. Curcumin
Curcumin is the most heavily researched compound within turmeric, the spice that gives curry its yellow colour.
Curcumin is one of my favourite compounds for the brain. It can lower your cortisol levels and increase your BDNF levels.
But it can also:
Reduce the disruption and hyperpermeability of the blood-brain barrier;
Reverse blood-brain barrier dysfunction; and
Improve the overall integrity of the blood-brain barrier (13-18).
Studies have also shown that curcumin can prevent blood-brain barrier damage and reduce the permeability of the blood-brain barrier caused by oxygen and glucose deprivation (20-22).
Researchers believe it can do all of this because it significantly reduces inflammation and oxidative stress (19).
Curcumin can be found in this supplement.
17. Vitamin D
Vitamin D is a fat-soluble vitamin that your skin synthesizes when it’s exposed to the sun.
Every tissue in your body has vitamin D receptors, including the brain, heart, muscles, and immune system.
This means your entire body needs it to function properly and a deficiency can lead to costly physiological and psychological consequences.
Researchers have found that Vitamin D can prevent the disruption of the blood-brain barrier, mainly by reducing inflammation (72, 73).
In patients with multiple sclerosis, Vitamin D has been shown to protect endothelial cells and reduce blood-brain barrier disruption (74).
And one study found that intranasal administration of vitamin D reduces blood–brain barrier disruption (75).
I personally take a Vitamin D3 supplement to make sure my Vitamin D levels are optimal.
It's important to test and monitor your Vitamin D levels before and after supplementing with it.
18. Citicoline or Alpha GPC
Choline is an essential nutrient that most people don’t consume enough of because very few foods in the Western diet contain it.
Citicoline (also known as CDP-Choline) is the most bioavailable supplemental form of choline.
As I’ve discussed before, it can help you overcome brain fog and addiction.
But it’s also been shown to significantly decrease the disruption and breakdown of the blood-brain barrier after traumatic brain injury (11-12).
And after brain ischemia, Citicoline significantly reduces blood-brain barrier dysfunction (10).
I personally take Citicoline every day.
It helps me a lot because I’ve had multiple concussions.
Make sure you read this article to learn more about the remarkable benefits of Citicoline.
Alpha GPC is another excellent form of choline that has been shown to support the blood-brain barrier.
Researchers have found that it improves cognitive function by reversing the changes to the blood-brain barrier after a brain injury (9).
Make sure you read this article to learn more about the benefits of Alpha GPC, the optimal dosage, and the best way to take it.
You can find some choline in beef liver and egg yolks, but both Citicoline and Alpha GPC have much more noticeable and immediate effects.
Both citicoline and Alpha GPC are included in the Optimal Brain supplement.
19. Reduce Exposure to Electromagnetic Fields (EMFs)
“I have no doubt in my mind that, at the present time, the greatest polluting element in the Earth’s environment is the proliferation of electromagnetic fields.” - Dr. Robert Becker, Nobel Prize nominee and author of The Body Electric: Electromagnetism And The Foundation Of Life
An increasing amount of research is showing that radiofrequency electromagnetic fields emitted from Wi-Fi, laptops, and cellphones can negatively affect the brain and produce widespread neuropsychiatric effects including depression.
It’s an inconvenient truth that needs to be talked about, rather than downplayed, ignored and dismissed.
One way that radiofrequency EMFs may be causing neuropsychiatric effects is by contributing to a "leaky brain".
Several studies have found that EMFs emitted from cellphones increase the permeability of the brain-blood barrier, and this increased permeability may lead to the accumulation of brain tissue damage and cognitive impairment (112-114).
I encourage you to check out my other post about EMFs here.
I'm still learning about how to manage and combat them, but here are some initial steps you can take:
Get an EMF meter to determine your exposure. I use the Cornet ED88T. It's the best option that is currently available. It measures electric, magnetic and radiofrequency fields. It's like having three meters in one. You can get it here.
Put your phone on airplane mode when you’re not using it and/or use a radiation-blocking phone case such as Safe Sleeve. I did a lot of research into radiation-blocking cases and Safe Sleeve is the best on the market. They are manufactured with materials that have been 3rd-party tested to block 99.9% of radiation coming off a cell phone.
Turn off Wi-Fi at night while you’re sleeping.
If you have a laptop, don’t touch it. Use a wired keyboard and wired mouse instead.
Supplement with the herb Rhodiola. It has radioprotective effects (60-62). I previously wrote about it here.
This is just the tip of the iceberg. There are many other steps you can take, and I plan on writing more about this soon because it isn’t discussed enough.
This may seem like “woo-woo” but it’s a real issue. And I suspect it will eventually become one of the biggest issues of our time.
20. Lower Homocysteine
Homocysteine is an amino acid that is produced in the body as a result of methylation.
In healthy people, it’s properly metabolized and normal levels are maintained.
But when homocysteine isn’t properly metabolized, it can build up inside the body and levels can become too high.
And that’s when homocysteine becomes dangerous and unhealthy.
At high levels, homocysteine is inflammatory, and research shows it increases permeability of the blood-brain barrier (115).
You can check your homocysteine levels by ordering this blood test.
If you test and find out your levels are high, check out this article for 16 ways to lower your homocysteine levels.
Normalizing homocysteine not only helps the brain recover from physical damage, but also reduces depression and cognitive decline.
21. 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 has found that progesterone supports the normal development of brain cells and protects them from damage.
And one study shows that it reduces inflammation and can support the blood-brain barrier after brain injury (120).
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.
22. Increase Brain Blood Flow
Brain blood flow, or cerebral blood flow, refers to the blood supply that reaches your brain during a given period of time.
Your brain needs almost 20% of the blood supply provided by each heartbeat.
A steady flow of blood brings oxygen, glucose and nutrients to the brain, and carries carbon dioxide, lactic acid, and other metabolic waste products away from the brain.
But when blood flow to the brain is impaired, problems can arise, including a leaky blood-brain barrier.
Research shows that lack of brain blood flow increases oxidative stress, damages the blood-brain barrier, and increases blood-brain barrier permeability (116-117).
Be sure to check out this post for 21 ways to increase blood flow to the brain.
23. Vagus Nerve Stimulation
The vagus nerve is the longest cranial nerve in your body and part of your parasympathetic “rest and digest” nervous system.
Research shows that stimulating the vagus nerve can decrease blood-brain barrier disruption.
In fact, researchers have found that vagus nerve stimulation can prevent the increase in blood-brain barrier permeability after a traumatic brain injury, and reduce it after a stroke (123-124).
So how do you stimulate your vagus nerve naturally?
I previously provided 13 ways to activate your vagus nerve in this post.
Deep breathing with the EmWave2 device is my favourite way.
24. Intermittent Fasting
Fasting is another great way to strengthen your blood-brain barrier.
It allows your digestive system to take a break, and triggers a number of hormones that boost your body’s ability to repair itself.
Ghrelin, a hunger-stimulating hormone, signals to your body that it’s time to eat. And it increases when you are fasting.
Researchers have found that that ghrelin improves the integrity of the blood-brain barrier and reduces the breakdown of the blood-brain barrier after a traumatic brain injury (125).
As a result, fasting can help treat neurological conditions and lowers the risk of cognitive decline and neurodegenerative diseases such as Alzheimer’s disease and Parkinson’s disease.
This is 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.
25. BONUS: Other Nutrients, Antioxidants and Herbs
Here are several other nutrients, antioxidants and herbs that have been demonstrated to support the blood-brain barrier.
I’ve decided to not write about these in-depth because there isn’t as much research to back them up.
That doesn’t mean they aren’t useful though. They have still helped me:
Vitamin C (67)
Iodine (68)
Selenium (69)
Vitamin E (69)
N-Acetyl-Cysteine (70)
Ginseng (71)
Inositol (79)
Ursolic Acid (121)
Conclusion
The brain has a remarkable ability to heal itself, and this includes the barrier that protects it.
The above steps have been proven to help repair and support the blood brain barrier, and I’ve noticed the benefits of implementing them into my own life.
I hope they help you too!
References:
(1) http://www.berkeley.edu/news/media/releases/96legacy/releases.96/14316.html
(2) http://www.ncbi.nlm.nih.gov/pubmed/11854488
(3) http://www.ncbi.nlm.nih.gov/pubmed/11854529
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