Blood-Brain Barrier Dysfunction (Leaky Brain)

Anti-inflammatory diet (Mediterranean or Paleo), high omega-3 foods (wild salmon, sardines, mackerel, walnuts, flaxseeds), curcumin-rich turmeric, resveratrol from berries and grapes, polyphenol-rich foods (colorful vegetables, green tea, dark chocolate, olive oil), MCT oil (alternative brain fuel), adequate protein for amino acids, avoid inflammatory foods (gluten, dairy, sugar, processed foods, vegetable oils), low-glycemic diet (blood sugar control protects BBB), bone broth for gut healing, probiotic-rich fermented foods, avoid alcohol.

Prioritize sleep (7-9 hours, BBB 'cleans' brain during deep sleep via glymphatic system), manage chronic stress (cortisol damages BBB), regular moderate exercise (improves brain blood flow and BDNF), avoid head trauma (use protective equipment), minimize toxin exposure (air quality, water filtration, organic foods), limit alcohol or avoid entirely, blood sugar control (avoid spikes), intermittent fasting (supports brain health and autophagy), cold exposure (reduces neuroinflammation), sunlight exposure and circadian rhythm optimization.