How to Actually Heal and Repair a Leaky Blood-Brain Barrier

“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.”

— Dr. Walter H. Backes, Maastricht University Medical Center

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):

• Systemic inflammation

• Oxidative stress

• Autoimmune disease

• Chronic psychological stress

• Infections

• Head trauma

• 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.

You'll likely feel better.

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.

That’s simply not true.  

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.

I’ve discussed this before.

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.”

— Dr. Sven Pettersson, MD, PhD

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.”

— Dr. Charbel Moussa, MD, PhD

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!

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Live Optimally,

Jordan Fallis

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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

(4) https://www.ncbi.nlm.nih.gov/pubmed/8958163

(5) https://www.ncbi.nlm.nih.gov/pubmed/19823933

(6) https://www.researchgate.net/publication/26240443_The_protective_effect_of_alpha_lipoic_acid_against_traumatic_brain_injury_in_rats

(7) https://www.researchgate.net/publication/6898853_Lipoic_Acid_Affects_Cellular_Migration_into_the_Central_Nervous_System_and_Stabilizes_Blood-Brain_Barrier_Integrity

(8) http://www.ncbi.nlm.nih.gov/pubmed/16888025

(9) https://www.ncbi.nlm.nih.gov/pubmed/25714975

(10) https://www.ncbi.nlm.nih.gov/pubmed/10561698

(11) https://www.ncbi.nlm.nih.gov/pubmed/12691414

(12) http://www.ncbi.nlm.nih.gov/pubmed/10701532

(13) http://www.sciencedirect.com/science/article/pii/S0022480416303638

(14) https://www.ncbi.nlm.nih.gov/pubmed/26686249

(15) https://www.researchgate.net/publication/307999386_Curcumin_attenuates_blood-brain_barrier_disruption_after_subarachnoid_hemorrhage_in_mice

(16) https://www.ncbi.nlm.nih.gov/pubmed/23494637

(17) http://www.fasebj.org/content/28/1_Supplement/1120.9

(18) http://search.bvsalud.org/ghl/resource/en/wpro-668812

(19) http://www.ncbi.nlm.nih.gov/pubmed/26708209

(20) https://www.ncbi.nlm.nih.gov/pubmed/17303117

(21) http://link.springer.com/article/10.1007/s12031-013-9989-4

(22) http://www.ncbi.nlm.nih.gov/pubmed/23494637

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3 Foods You Should Avoid for Better Mental Health

Avoiding these three foods was one of the very first steps I took to improve my mental health.

I had a lot more energy, improved mood and reduced anxiety.

Unfortunately, about two months after cutting them out, I moved into a moldy house and suffered two really bad concussions. At that point, I had to look for even more advanced solutions.

But if you haven't done so already, I would strongly encourage you to try removing these three foods from your diet.

Doing so will likely improve your symptoms and calm your nervous system, making other therapies even more effective.

It’s harder to overcome trauma if you haven’t taken care of your physiology, as researchers have found that food allergies and sensitivities can trigger a wide range of emotional and mental health symptoms (110).

The problem with some foods is that they disrupt normal gut function and increase intestinal permeability (leaky gut syndrome). 

When this happens, small particles of food can leak into your bloodstream. Your immune system sees these food particles as foreign entities and attacks them, increasing inflammation throughout your body and reducing the integrity of the blood-brain barrier, which can cause or worsen mental health problems (4-6, 66-67). 

This is discussed in the book Gut and Psychology Syndrome: Natural Treatment for Autism, ADD/ADHD, Dyslexia, Dyspraxia, Depression, Schizophrenia by Dr. Natasha Campbell-McBride, MD.

If I eat any of these three foods by accident, I supplement with activated charcoal or bentonite clay. 

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

I notice I don’t feel as sick when I do this, and recover much more quickly.

Without further ado, here are three foods that I avoid as much as possible. 

1. Wheat

“Gluten sensitivity can be primarily, and at times, exclusively, a neurological disease.”

— Dr. Hadjivassiliou, MD, Professor of Neurology

Following a gluten-free diet has significantly improved my mental health (even though I didn’t have any terrible digestive issues). 

I completely cut it out seven years ago, and within a few weeks, I felt so much better mentally. 

I also lost a bunch of weight and my asthma disappeared. 

I haven't touched it again since.

The same thing happened to Mikhaila Peterson, the daughter of University of Toronto Professor Jordan Peterson.

She followed a gluten-free diet and her depression, fatigue, irritability and memory problems faded away, allowing her to come off her antidepressants.

Dr. Peterson made the same dietary changes and was able to reduce his medication by half. 

You can watch a video of them discussing it here. 

Unfortunately, the myth continues to spread that only people with celiac disease need to avoid gluten-containing food. That’s simply not true.  

Dr. Kenneth Fine, a pioneer in gluten intolerance research, has demonstrated that 1 in 3 Americans are gluten intolerant, and that 8 in 10 have the genes that predispose them to developing gluten intolerance (1-3). 

The benefits of cutting out gluten are also discussed in this book. 

So if you struggle with a cognitive or mental health condition, you owe it to yourself to follow a strict gluten-free diet for 30 days and see how you feel. You'll likely feel better.

For more than sixty years, reports in the scientific literature have linked wheat and gluten sensitivity to a variety of neurological and psychiatric conditions (75-81), including:

“A PubMed literature search (dates 1953–2011) located 162 original articles associating psychiatric and neurologic complications to celiac disease or gluten sensitivity. Thirty-six articles were located for seizure disorders, 20 articles for ataxia and cerebellar degeneration, 26 for neuropathy, 20 for schizophrenia, 14 for depression, 12 for migraine, and up to 10 articles each for anxiety disorders, attention deficit and hyperactivity disorder, autism, multiple sclerosis, myasthenia gravis, myopathy, and white matter lesions.”

• Schizophrenia (39-60)

• Depression (18-25)

• Autism spectrum disorders (30-38)

• Epilepsy and seizures (13-17)

• Dementia and cognitive decline (61-63)

• Anxiety (9-10)

• Attention deficit hyperactivity disorder (26-27)

• Cerebellar ataxia (69-72)

• Social phobia (11)

• Panic disorder (12)

• Bipolar disorder (28)

• Migraines (29)

Luckily, research shows that when people with these neurological and psychiatric disorders follow a gluten-free diet, there is a reduction in their symptoms. 

Many times, there is even a complete resolution in their symptoms. 

In one study, depressed patients who didn’t have digestive issues (like me) followed a gluten-free diet. Within 2-3 months, they experienced a reversal of their depressive symptoms (68). 

Researchers have also found that a gluten-free diet improves depression and reduces behavioural problems by increasing levels of l-tryptophan – the precursor to the neurotransmitter serotonin (64). 

Another study found a significant increase in serotonin and dopamine because of the removal of gluten (65). 

Clearly, there is more to gluten than celiac disease and digestive issues, and cutting out wheat is one of the first dietary steps I recommend to people who are striving to overcome mental health challenges. 

I understand that it's tough to cut out completely, but it’s worth a try because it may be all you need. 

“A grain-free diet, although difficult to maintain (especially for those that need it the most), could improve the mental health of many and be a complete cure for others.”

— Dr. Paola Bressan

Other than avoiding wheat, you should also avoid foods that contain barley, rye and spelt because they also contain gluten. Sauces, condiments and soups often contain it, so you should stay clear of almost all processed food. Even some medications can contain gluten. 

As discussed in the GAPS Diet book, the bacteria in our guts can determine the degree to which we are sensitive to gluten (73). 

So you should also try to increase the good bacteria in your gut. 

And as I mentioned earlier, I take activated charcoal or bentonite clay whenever I accidentally consume wheat and it minimizes the negative effects. 

2. Milk

"Milk, and all that comes from milk, increases melancholy." – Robert Burton, Anatomy of Melancholy

After childhood, many people lose the enzyme, lactase, required to digest milk.

And a lot of people who suffer from brain and mental health problems are allergic or sensitive to milk.

People are allergic or sensitive to two main components of milk – lactose and casein.

Casein is the milk protein. Lactose is the milk sugar. 

Like gluten, both lactose and casein can contribute to inflammation in the body and brain, contributing to mental illness.

Research shows that people with neuropsychiatric diseases – including schizophrenia, bipolar disorder, depression, anxiety, and autism – often have significantly elevated immune reactions to casein in milk, which corresponds with the severity of their mental symptoms. And their symptoms can be “improved substantially or even been cured completely” on a dairy-free diet (82-83, 85-91). 

Interestingly, casein has been shown to reduce the absorption of cysteine by 64% (92). 

Cysteine is an important amino acid for mental health. I previously discussed it here. 

It plays a role in the production of glutathione, your body’s master antioxidant, which protects your body from oxidative stress. And people with mental health problems often have high levels of oxidative stress (93-94). 

Therefore, milk may indirectly reduce glutathione levels and increase oxidative stress by preventing the amino acid cysteine from entering cells (92). 

Perhaps this is why so many people find benefit from supplementing with n-acetyl-cysteine. 

Folate is another critical nutrient for mental health, and milk has been shown to decrease the transport of folate into the brain (95). 

This makes sense considering that folate plays a key role in methylation, and other research has found that casein also reduces DNA methylation by 43% (96). 

Lastly, researchers have also discovered that high levels of lactose in the intestines can interfere with tryptophan metabolism and serotonin levels. They concluded that lactose malabsorption may play a role in the development of depression (84). 

All this being said, it seems that dairy affects everyone differently.

So you should try eliminating all conventional milk-based foods including ice cream, cheese and yogurt for 30 days. Then try adding it back in and examine how you feel.

It’s important to note that the milk in the grocery store is usually processed, homogenized, and pasteurized with distorted fats and denatured proteins. It’s not considered a whole food and I think everyone should avoid it. 

My free food guide still includes grass-fed, full-fat, organic dairy because it’s a healthy whole food and plenty of people can tolerate it just fine.

I personally choose not to eat any milk or dairy though because I still feel better without it.

In conclusion, here is Dr. Daniel Kalish’s take on dairy. He is the author of The Kalish Method: Healing the Body, Mapping the Mind: 

“People with sub-clinical gluten intolerance need to avoid pasteurized cow’s milk products. As the villi on the intestinal lining heal from a gluten free diet, most individuals will be able to tolerate raw or unpasteurized dairy products again in nine months to a year. In other people, there will be a more or less permanent sensitivity to dairy products. However, in the initial two months of eliminating gluten, it is absolutely required to avoid all milk dairy products, because they will inflame the intestine lining just like gluten does and prevent healing.”

— Dr. Daniel Kalish

3. Vegetable Oil

“The increased incidence rate of major depression since 1913 may be explained by a sharp increase in the rate of omega-6 PUFAs in the diet.”

— Dr. Michael Maes

The last food you should avoid or significantly limit is refined vegetable oil, including soybean, corn, safflower, sunflower, and canola oils.

They are highly unstable and oxidize very easily. 

Like gluten, vegetable oils are everywhere and hard to avoid because they’re included in most processed foods.  

These oils are also predominantly made up of omega-6 fatty acids.

This is a problem because most people eat way too many omega-6 fatty acids today, and not enough omega-3 fatty acids.  

Omega-6 fatty acids increase inflammation, while omega-3 fatty acids reduce inflammation.

An international panel of lipid experts says that the ideal dietary ratio of omega-6 to omega-3 is approximately 1 to 1. But these same experts estimate that the current ratio that people are consuming today is around 20 to 1 (97-101).

As I discussed before, omega-3 fatty acids can help prevent and treat mental disorders

Unfortunately, they are being outnumbered by the inflammatory omega-6 fatty acids in our food supply. 

Luckily you can combat this by staying clear of vegetable oils, supplementing with krill oil, and eating wild salmon regularly.

Not doing this can lead to mental health problems.

Dr. Raymond Peat, PhD, says that the sudden increase of vegetable oils in our food supply after World War II has caused many changes in our mental health:

“In 1980, experimenters demonstrated that young rats fed milk containing soy oil incorporated the oil directly into their brain cells, and had structurally abnormal brain cells as a result.”

Studies have also found a very strong correlation between vegetable oil consumption and violent behavior, including homicide (109). 

This graph shows data from one study, looking at omega-6 intake and homicide rates in five countries.

Dr. Stephan Guyenet, author of The Hungry Brain: Outsmarting the Instincts That Make Us Overeat, discusses this in more depth here. 

And it’s not just violent behaviour. 

There is a significant correlation between the severity of depression and the ratio of omega-6 to omega-3 fatty acids. Many researchers suggest trying to treat depression by reducing the ratio with omega-3 supplementation (106). 

Other researchers have found significantly lower levels of omega-3 fatty acids in the blood of patients with depression because of their higher omega-6 fatty acid intake (107). 

Too many omega-6 fatty acids have also been linked to increases in cortisol, your body’s main stress hormone (102-104). 

And elevated homocysteine levels – a known risk factor for mental health problems – has been associated with excess omega-6 fatty acids (108). 

I recommend checking out the Perfect Health Diet by Paul Jaminet and Shou-Ching Jaminet if you’re interested in learning more about the detrimental health effects of refined vegetable oils. 

Other Possible Food Intolerances

Be aware that you may be sensitive or intolerant to other seemingly healthy foods, and if so, they should be avoided to maintain good mental health. 

This is discussed in Brain Allergies: The Psychonutrient and Magnetic Connections by Dr. Willam Philpott, MD. 

For example, eggs are an incredibly nutritious and healthy food, but I’m personally intolerant to the egg whites, so I throw away the whites and just eat the yolks. 

It’s not a big deal though because the yolks are the healthiest part of the egg anyway.

But I originally figured this out by following an elimination diet.

You eliminate all possible food allergens and then add them back in one by one and see if you have a negative reaction.

You can learn more about it in this book. 

Some of the most common food allergens that could affect your mental health include:

• Eggs

• Soy

• Corn

• Nightshade vegetables

• Peanuts

• Tree nuts, like walnuts, almonds, pine nuts, brazil nuts, and pecans.

• Yeast

• Fish

• Shellfish

• Sulphites

If you struggle with mental health problems, you should cut them all out for at least 2 weeks. Then add them back in one by one and see how you feel. 

Eat each food a lot over the course of three days and monitor your reaction to each one. Sometimes negative symptoms can pop up a few days later. 

Conclusion

Unfortunately, the role of food in the development of mental health disorders is often overlooked by conventional psychiatrists and some psychologists. 

They hardly receive any training in nutrition and rarely consider food intolerances as a possible cause of mental health symptoms. 

Instead, psychiatric drugs are simply prescribed, which can lead to worse gut health, more symptoms and more medications. 

However, psychiatric drugs are necessary for many people. I completely understand that.

But if your mental health is failing, try eliminating gluten, dairy and refined vegetable oils and observe the effects. You may be surprised at how much better you feel. 

Please share this post with anyone that might find it useful. 

Let’s spread the word that there is a link between nutrition and mental health!

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

CLICK HERE TO DOWNLOAD THE FREE GUIDE

Live Optimally,

Jordan Fallis

Connect with me

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How to Overcome Trauma & PTSD without Medication

“The subjective experience of trauma is unique and varies according to the individual and the type of trauma. What does not vary is the fact that trauma often results in a devastating intrusion into a wished-for life of peace, calm, and well-being, along with a corresponding unexpected and undesired fragmented sense of self and of life in general.”

— Dr. Rollin McCraty, Ph.D.

Eating healthy and supplementing with specific nutrients was never enough for me to overcome my chronic mental health problems.

I had to work hard at overcoming emotionally traumatic experiences as well. 

Trauma isn’t just something that happens to you in the past.

It’s not just a story or a memory.

Emotional trauma can actually change your brain, and how you see yourself in the world, leading to profoundly disturbing physical sensations and emotions in the present moment. 

It can occur because of one single event, or build up gradually due to a threatening or lonely environment.

These traumatic events and experiences, in both childhood and adulthood, can linger inside you and make you feel depressed, anxious and fearful for years. 

This is commonly known as post-traumatic stress disorder (PTSD), and it’s a heavy burden to carry.

We’re made to believe that talk therapy and psychiatric drugs are the best way to overcome it.

But that is simply not true.

You can overcome psychological and emotional trauma without having to resort to life-long therapy and medication.

It’s not necessarily easy. 

It can take some time and effort.

But it can definitely be done.

I’m living proof. 

So today I’m going to share with you the therapies and treatments that have changed the course of my life by allowing me to permanently overcome emotional trauma and PTSD. 
 

Why Talk Therapy and Drugs Aren’t the Best Treatment Options

Dr. Bessel van der Kolk, MD, a psychiatrist at the Boston University School of Medicine and one the world’s leading experts on trauma, is convinced that talk therapy isn’t that effective, and psychiatric drugs don’t get to the root of traumatic issues:

“The study of trauma shows that you cannot “knock sense” into people by talking to them. Trauma is not an issue of cognition. It’s an issue of disordered biological systems.”

Based on my experience, I agree with Bessel van der Kolk, and I highly recommend you check out his book The Body Keeps Score: Brain, Mind, and Body in the Healing of Trauma if you’re interested in learning more. 

The book talks about how the brain is shaped by traumatic experiences, how traumatic stress is experienced by the entire body, and how this knowledge needs to be integrated into conventional treatment. 

Because of trauma, I used to struggle with chronic hyper-vigilance – a heightened state of awareness and over-activation of my "fight-or-flight" response. 

In other words, my brain was irrationally on constant alert.

This is because trauma impacts the “unconscious, emotional, reptilian" part of our brains, causing us to become chronically frightened and interpret the world as dangerous.

You know you shouldn’t feel that way, but you do.

And then that makes you feel even more defective and ashamed.

You cannot reason your way out of that.

Talk therapy can be helpful in acknowledging what has happened to you and how it has affected you.

But talking about it doesn’t put it behind you.

It simply does not go deep enough and affect the emotional, reptilian part of your brain. 

Your body can actually hold onto trauma, and it wasn’t until I tapped into the reptilian part of my brain with the following 12 treatments and therapies that I was able to permanently let it go and move on with my life. 

And even if you don't think you've experienced anything too traumatic, you'll probably benefit from these steps. 

1. Neurofeedback

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

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

In this powerful video, a captain with multiple deployments in Iraq shares his experiences in dealing with PTSD, and how neurofeedback treatment aided in his recovery.

Personally, neurofeedback was one of the most impactful action I took to overcome trauma. I previously wrote about my experience with it here. 

It works at a deep subconscious level, breaking the cycle of trauma and post-traumatic symptoms.

It allows you to move past traumatic events without actually having to talk about them and relive them, and shifts you into a natural, healthier state of mind.

And research shows that it works. 
 
Just last year, individuals with treatment-resistant post-traumatic stress disorder completed 40 sessions of neurofeedback, and researchers found it significantly reduced their PTSD symptoms (3). 

“In my 38 years of practice, I have never seen any treatment that comes close to producing the results that Neurofeedback offers. I have seen results achieved in days and weeks that previously took months and years to achieve, using the best methods available to us. ”

— Dr. Jack Woodward, MD, Board Certified Psychiatrist

In another study, victims of torture who had not responded to conventional treatment did 20 sessions of neurofeedback and demonstrated a “substantial recovery” (5). 

Researchers have also concluded that neurofeedback is “helpful in the shedding of substance dependencies that are common in treatment-resistant PTSD” (4). 

If you’re interested in digging more into the research, here is a list of studies looking at neurofeedback for the treatment of post-traumatic stress disorder and anxiety. 

It’s best to work with a qualified practitioner.

But I also like the Muse headband. It’s a good substitute and gives you real-time feedback in your brainwaves while you meditate.

I previously wrote about it here, and you can get it through the Muse website. 

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

2. Vagus Nerve Stimulation

The vagus nerve is the longest nerve in your body and part of your parasympathetic “rest and digest” nervous system.

Stimulating your vagus nerve allows you to more effectively respond to emotional trauma and overcome it. 

Research shows that vagus nerve stimulation can help treat a number of treatment-resistant anxiety disorders. This includes patients with PTSD that haven’t responded to medication (34-35). 

Vagus nerve stimulation has also been shown to enhance the “extinction of conditioned fear”, making it useful for severe anxiety and PTSD (36-38). 

So how do you stimulate your vagus nerve naturally?

I previously provided 13 ways to activate your vagus nerve in this post.

I recommend reading that post alongside this one because many of the mind-body practices and nutrients discussed – such as yoga, acupuncture, zinc and omega-3 fatty acids – have also been shown to directly help people overcome emotional trauma. 

3. Eye Movement Desensitization and Reprocessing (EMDR)

“The cure for the pain is the pain.”

— Rumi

I mentioned above that neurofeedback lets you move past traumatic events without actually having to talk about them and re-live them.

But sometimes that isn’t enough.

Sometimes you have to relive your trauma to actually move past it. 

That’s where Eye Movement Desensitization and Reprocessing (EMDR) comes in.  

EMDR is a fairly new, non-traditional type of psychotherapy, but it’s growing in popularity, particularly for treating emotional trauma and post-traumatic stress disorder (PTSD).

During a session, your therapist will move his or her fingers back and forth in front of your face. You’ll then follow the hand motions with your eyes while thinking of a disturbing event from your past. 

As you do this, your brain will start to reprocess the traumatic memory until it no longer bothers you. It allows you to come to peaceful terms with previously-disturbing events and, surprisingly, leads to increased insight about yourself. 

In my experience, it is one of the most impactful actions you can take for your mental health. 

This is a very good video about EMDR and trauma. More people should see it. 

I did 4 sessions of EMDR and it really helped me come to terms with certain traumatic experiences from my past. I didn’t know it at the time, but these previously traumatic events were wearing me down, and life is now lighter and brighter since finishing the treatments.  

According to Dr. Norman Doidge, the author of The Brain’s Way of Healing, EMDR is the most promising treatment for trauma and PTSD.

More than 30 controlled clinical trials have demonstrated the effectiveness of EMDR therapy for overcoming emotional trauma and PTSD (15, 25-33). 

Several studies have found that 84 to 100% of single-trauma victims no longer have post-traumatic stress disorder (PTSD) after just three 90-minute EMDR sessions (16). 

Other studies have found that 77% of multiple trauma victims were no longer diagnosed with PTSD after only six sessions, and 77% of combat veterans were free of PTSD in 12 sessions (17, 18). 

And EMDR has also been shown to be effective in children who have experienced emotional trauma (19). 

As a result of this, researchers and multiple health organizations have concluded that EMDR should be a first-line treatment for acute and chronic PTSD, and must be considered before medication because it’s been shown to be more effective than SSRI antidepressants (20-24). 

Although the research continues to pile up in support of EMDR, it remains controversial among some health care professionals. This is likely because it does not rely on life-long talk therapy or medication, and therefore puts a lot of people out of business.

It’s best to work with a qualified EMDR therapist first so that you understand how EMDR works.

Once you experience the treatment and understand it, you can actually self-administer EMDR. 

4. Loving-Kindness Meditation (Metta)

I recently found out about loving-kindness meditation in Tim Ferriss’ book Tools of Titans: The Tactics, Routines, and Habits of Billionaires, Icons, and World-Class Performers, and have been practicing it since.

Loving-kindness meditation, or metta, is a practice designed to enhance feelings of kindness and compassion for yourself and others.

You repeat positive phrases to yourself and direct well-wishes towards other people.

You can learn how to practice it here or through this video. 

In one study, veterans with post-traumatic stress disorder (PTSD) practiced loving-kindness meditation for 12 weeks. 

At the end of the 12 weeks, the researchers reported increased levels of mindfulness and self-compassion in the veterans. 

And three months later, the veterans had reduced symptoms of trauma and depression because of their enhanced feelings of compassion (1). 

Another study found increased positive emotions and self-acceptance in veterans who practiced loving-kindness meditation (2). 

5. Emotional Freedom Technique (EFT)

Emotional Freedom Technique, or “tapping”, is a form of therapy based on ancient Chinese acupressure and modern psychology. 

It involves tapping a series of acupressure points while thinking about a traumatic event and stating positive affirmations.

It’s best to do EFT alongside a therapist, but you can also practice it yourself.

If you’re interested in learning how to do it yourself, check out the book, The Tapping Solution: A Revolutionary System for Stress-Free Living. 

I’ve never done EFT with a therapist but I use the technique myself on a regular basis to reduce stress.

I previously discussed how it can lower your stress hormone here. 

Research also shows that it can also help you manage and overcome emotional trauma. 

Last year, researchers conducted a meta-analysis of all high-quality EFT studies and concluded that 4 to 10 sessions of EFT can effectively treat post-traumatic stress disorder without side effects. They determined that it’s just as effective as EMDR and cognitive behavior therapy (6). 
    
Researchers have stated that even though the approach has been controversial, there’s no doubt that EFT “is unusually effective in its speed and power because deactivating signals are sent directly to the [fear centre of the brain]” (12).

“Tapping on selected acupoints during imaginal psychological exposure quickly and permanently reduces maladaptive fear responses to traumatic memories and related cues.”

— Dr. David Feinstein

Several individual studies have also found that it quickly and permanently reduces PTSD symptoms in military veterans, disaster survivors, and other traumatized individuals (7-11).

With veterans, studies have found that EFT significantly reduces their psychological distress, and 90% participants no longer score positive for PTSD after just six treatment sessions. These improvements remained one year later (13-14). 

The film Operation: Emotional Freedom also documents a number of veterans and their families as they go through EFT therapy.

6. Forgiveness

“Resentment is like drinking poison and then hoping it will kill your enemies.”

— Nelson Mandela

Research shows that difficulty forgiving oneself and difficulty forgiving others is associated with increased symptoms of post-traumatic stress disorder (51). 

One study found that a when a victim of emotional trauma forgives the person at fault, there is a significant reduction in their PTSD symptoms (52). 

And emotionally-abused women that did forgiveness therapy experienced significantly greater improvements in their PTSD symptoms than women who received an alternative treatment (53). 

So if you’ve experienced emotional trauma, you need to focus on letting go. 

Easier said than done, I know. Luckily, a lot of the therapies above – particularly EMDR – make it easier to forgive. 

I started using “forgiveness affirmations” several years ago after reading The Success Principles:  How to Get from Where You Are to Where You Want to Be by Jack Canfield.

Below is the main forgiveness affirmation from the book, and I recommend reading the full book for more tips on forgiveness.

“I release myself from all the demands and judgments that have kept me limited. I allow myself to go free – to live in joy and love and peace. I allow myself to create fulfilling relationships, to have success in my life, to experience pleasure, to know that I am worthy and deserve to have what I want. I now go free. In that process I release all others from any demands and expectations I have placed on them. I choose to be free. I allow others to be free. I forgive myself and I forgive them. And so it is.”

7. Brain Stimulation

There are several forms of brain stimulation, but two stand out for the treatment of emotional trauma and post-traumatic stress disorder. 

The first is cranial electrotherapy stimulation (CES), which I have personal experience with. 

CES involves the application of a low intensity micro-current (less than 2 mA) to the brain. This current stimulates the brain via electrodes placed on the earlobes, and affects emotional regulation by influencing neurotransmission in the brain – including serotonin, norepinephrine and melatonin – which play a role in depression, anxiety and sleep (42-44). 

I know it sounds dangerous but it is very safe and has been widely used in Europe since 1950 and in the US since the 1960s (39). 

It’s also been cleared by Health Canada and the US Food and Drug Administration for the treatment of depression, anxiety, addiction and insomnia (41). 

Research has found that CES treatment (20 to 60 minutes daily, 3 to 5 days each week for 4 weeks) decreases the frequency of PTSD symptoms in veterans (40). 

In an online survey of 145 veterans and military personnel, 60% of individuals used CES to treat their PTSD, and the majority of participants reported at least a 50% reduction in their PTSD symptoms when using their CES device for at least 20 minutes, once or twice daily. The results shows that individuals who were not taking any prescription medication rated CES more effective than veterans who were also taking medication (45, 46). 

Unlike all other brain stimulation modalities, it’s relatively inexpensive and you don’t need to go see a professional to take advantage of it. 

“I use it based on the presentation of the client – do they have difficulty falling asleep? Are they anxious or depressed? Do they have chronic pain? These symptoms respond well to CES. It is a non-addictive alternative to medication; a gentler solution.”

— Dr. Jonathan Douglas

I personally use the cranial electrical stimulation. I find it really helpful when I’m stuck in an “anxious rut.” It snaps me out of it. It also calms my nervous system and makes me sleepy before bed. I often combine it with an acupressure mat.

The other form of brain stimulation that can help you overcome emotional trauma and post-traumatic stress disorder is called transcranial magnetic stimulation (TMS) 

TMS is a noninvasive procedure that uses magnetic fields to stimulate nerve cells in the brain.

Studies have found that TMS can significantly reduce depression, anxiety, and PTSD symptoms including hyperarousal, intrusive thoughts, vigilance, withdrawal and emotional numbness. The effects are persistent and remained significant 3 months after treatment (47-49). 

However, unlike CES, you cannot do TMS at home. You need to find a practitioner who provides the treatment. 

8. Gratitude

Gratitude is the tendency to appreciate positive occurrences or being thankful for receiving certain benefits in your life.

Studies have shown that gratitude is associated with increased resilience to emotional trauma, and individuals with PTSD have significantly lower dispositional gratitude (54-55, 58).

But luckily, this can be changed through practice. 

Research shows that over time, daily gratitude promotes positive outcomes after trauma and reduces symptoms of PTSD (56-57). 

My recommendation is to write down five things that you’re grateful for every day. I try to do this regularly.

They don’t have to be big things. Anything will do. It could be as simple as being grateful for the apple that you ate today.

And if you do this every day, you’ll start to gather a pretty big list of things that you can look over whenever you’re feeling ungrateful. 

9. Heart Rate Variability (HRV) Biofeedback

Heart rate variability (HRV) is the variation in the time interval between heartbeats.

It’s a reliable psycho-physiological marker for the functioning of your nervous system and accurately reflects your ability to cope with stress.

People with good HRV tend to be more optimistic, take initiative and are stress resistant.

People with low HRV tend to be depressed or anxious and have trouble learning.

Several studies show that higher HRV is associated with less anxiety and fear, and individuals with post-traumatic stress disorder display lower levels of HRV (63, 65-66, 69-72). 

“Our results don’t necessarily suggest that lower HRV causes PTSD, rather that it’s a harbinger or a signal that the body’s stress response system is not functioning optimally and that may put the individual at greater risk of developing PTSD once he or she has been exposed to a trauma.”

— Dr. Arpi Minassian, Ph.D

In one study, marines whose HRV was low before they were deployed were significantly more likely to be diagnosed with PTSD after deployment (73, 74). 

Luckily you can increase your HRV. 

Researchers have found that HRV biofeedback significantly reduces symptoms of PTSD, improves cognition for those suffering from PTSD, and improves the efficacy of other therapies that treat emotional trauma (64, 67-68, 75). 

I increase my HRV by using the EmWave2 biofeedback device. 

You can get it through the HeartMath website, and I previously wrote about the benefits of using it here.

It’s been shown to increases HRV coherence in combat veterans with PTSD (76-77). 

And it’s important to note that when your HRV is high, your vagal tone is also high. They are correlated with each other (78-80). 

So stimulating your vagus nerve will also increase your HRV. Check out this post for 13 ways to do it. 

And make sure you check out this article to learn about 24 other ways to increase your heart rate variability.

10. Curcumin

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

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

As I discussed before, it can lower your stress hormone, increase your brain’s growth hormone, and strengthen the integrity of your blood-brain barrier. 

It may also be able to help treat post-traumatic stress disorder. 

PTSD is characterized by unusually strong and persistently reactivated “fear memories", and researchers have found that curcumin impairs the reconsolidation of fear memories in animals, and concluded that it could be used to treat PTSD (50). 

In other words, supplementing with curcumin may help your brain forget about previously traumatic experiences. 

11. Magnesium

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

It’s one of the three nutrients that I think everyone should be taking for their brain, as most people are deficient.

As I’ve discussed before, it can help you overcome addiction and withdrawal and support your brain's mitochondria.

“Studies reveal that magnesium enhances this process so that events which previously caused an emotional response no longer trigger fear. Magnesium L-threonate helps the prefrontal region of the brain block the return of old fear memories.”

— Dr. Michael Smith

It can also help you overcome emotional trauma. 

Studies have found that supplementing with magnesium increases levels of magnesium in the brain and enhances the extinction of conditioned fear responses to traumatic memories. The researchers concluded that it may be used to enhance PTSD therapy (59, 60). 

Foods that contain magnesium include spinach, chard, pumpkin seeds, almonds, avocado, dark chocolate and bananas.

But supplementation or 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.

Magnesium is included in the Optimal Calm supplement.

12. Melatonin

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

A disrupted circadian rhythm is linked to the development of post-traumatic stress disorder (PTSD), and researchers have concluded that supplementing with melatonin is a “promising treatment strategy in the management of PTSD” (61). 

Animal research has also shown that melatonin reduces PTSD-induced anxiety-like behaviors in rats (62). 

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.

Conclusion

You don’t have to live with emotional trauma for the rest of your life. 

You can overcome post-traumatic stress disorder and live a happy, fulfilling life

And medication and life-long talk therapy are not your only solutions, despite what many so-called experts say.

There is a much better way.

Remember, traumatic stress has very little to do with cognition. Instead, it stems from the emotional part of the brain that is rewired to constantly send out messages of danger.

These therapies and treatments have helped me come out on the other side of emotionally traumatizing experiences and post-traumatic stress disorder, and have allowed me to live more fully in the present moment:

• Neurofeedback and the Muse headband

• Vagus nerve stimulation

• Eye Movement Desensitization and Reprocessing

• Cranial electrical stimulation (CES)

• EmWave2 biofeedback

• Emotional Freedom Technique

• Loving-Kindness Meditation

• Forgiveness (read The Success Principles for more)

• Gratitude

• Curcumin

• Magnesium

• Melatonin

I hope you get the chance to try them and they help you too. :)

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

CLICK HERE TO DOWNLOAD THE FREE GUIDE

Live Optimally,

Jordan Fallis

Connect with me

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A Powerful Protocol Proven to Help Reverse Brain Damage

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

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

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

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

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

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

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

“We demonstrated that even if you have been bad to your brain, on the right program you can often reverse the damage and improve your life. It’s one of the most exciting discoveries in medicine today. I hope this message finds anyone who played contact sports like football, hockey, soccer, boxing so they can find help because their degenerative conditions can be reversed.”

— Dr. Daniel Amen, MD, psychiatrist and author of Change Your Brain, Change Your Life

Why This Research Study Is So Important

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

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

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

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

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

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

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

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

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

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

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

1. Improve Your Diet and Exercise Regularly

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

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

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

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

This is exercise routine I try to follow consistently:

• Lift heavy weights 1-4 times per week

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

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

• Run for 20-30 minutes before lifting weights

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

2. Eliminate Alcohol

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

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

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

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

3. Get Enough Sleep

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

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

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

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

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

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

4. Reduce Brain Inflammation with Omega-3 Fatty Acids

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

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

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

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

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

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

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

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

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

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

Make sure you also check out this article for 22 other effective ways to reduce inflammation in the brain.

5. Get Enough of These Vitamins and Minerals

Research shows that supplementing with B vitamins, vitamin C and minerals can reduce stress, improve mental health, and increase cognitive performance (13).

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

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

Instead, I regularly take minerals, B vitamins, and this supplement with Vitamin C.

6. Enhance Brain Blood Flow

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

The main way he enhanced brain blood flow was by giving them Ginkgo Biloba.

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

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

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

Ginkgo biloba extract is included in the Optimal brain supplement. 

Check out this article for 20 other ways to increase blood flow to the brain. 

7. Increase Acetylcholine

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

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

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

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

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

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

ALCAR can be found in the Optimal Brain supplement. 

Check out this article for 25 other ways to increase acetylcholine levels in the brain.

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

8. Increase Antioxidants

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

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

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

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

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

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

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

NAC, ALA, Vitamin C, Vitamin E and several other antioxidant nutrients are included in the Optimal Antiox supplement.

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

9. Reduce Cortisol with Phosphatidylserine

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

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

High amounts of phosphatidylserine can be found within the brain, and supplementation has been shown to improve attention, learning and memory.

“…consumption of phosphatidylserine may reduce the risk of dementia and cognitive dysfunction”

— Food and Drug Administration

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

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

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

10. Optimize Important Health Markers

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

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

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

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

C-reactive protein – This is a measure of inflammation, which is associated with many chronic illnesses, including depression, dementia and chronic pain. Dr. Amen aims for a measure of less than 1mg/liter. A healthy diet and nutrients can help get inflammation under control. Make sure you read this article for other ways to reduce inflammation.

Vitamin D – Vitamin D is a fat-soluble vitamin that our skin synthesizes when exposed to the sun. Every tissue in your body has vitamin D receptors, including the brain, so a deficiency can lead to costly physiological and psychological consequences, including cognitive impairment. Normal levels are between 30 and 100 ng/mL. Dr. Amen prefers his patients’ levels to be between 50 and 100 because optimal vitamin D levels can reduce inflammation and improve mood. To boost vitamin D levels, he encouraged players to get more sunlight or take a Vitamin D3 supplement. It's important to test and monitor your Vitamin D levels before and after supplementing with it.

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

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

Check out this article for several other important blood tests.

11. Reduce Homocysteine

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

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

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

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

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

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

I personally prefer SAM-e since it is the most powerful and noticeable.

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

You can check your homocysteine levels by ordering this blood test. 

“For those players who were depressed or demented, we did more. I acted as the psychiatrist for a number of our players or a consultant to their own physicians. For many, I prescribed natural antidepressants, such as SAMe, because it also helps with pain.”

— Dr. Daniel Amen

12. Hyperbaric Oxygen Therapy (HBOT)

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

— Dr. Daniel Amen

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

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

Patients inhale 100% oxygen in a total body chamber. 

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

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

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

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

HBOT can be expensive though. That's why I decided to buy my own oxygen concentrator. An oxygen concentrator is much less expensive than HBOT but it still helps.

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

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

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

13. Neurofeedback

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

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

Dr. Amen uses it with his NFL patients.

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

— Dr. Daniel Amen

It’s best to work with a qualified practitioner.

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

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

Conclusion

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

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

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

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

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

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

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

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

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

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

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

You can read more about his protocol here.

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

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

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

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Live Optimally,

Jordan Fallis

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