Brain Inflammation: What You Need to Know & How to Protect Your Mind
- kirstenjbrooks
- Apr 15
- 3 min read
Hello!
Do you ever find yourself feeling foggy, unable to concentrate, completely knackered, or just not quite yourself mentally?
Brain inflammation might be the hidden culprit that nobody's talking about...
It's not just about getting older or feeling stressed – there's something deeper happening in your brain that researchers are only beginning to properly understand.
💡 What exactly is brain inflammation?
Brain inflammation (or neuroinflammation) happens when your brain's immune system kicks into action and stays that way for too long. While a bit of inflammation helps protect your brain when needed , chronic inflammation can actually damage your nerve cells and throw your brain function off balance.
What's really worrying is that brain inflammation has been linked to all sorts – from mood swings to memory problems to serious neurodegenerative diseases.
Some of the signs include things like brain fog, poor memory recall, forgetfulness, low mood, depression or anxiety that won’t shift, irritability, OCD, more serious mood disorders like bipolar, severe PMS- PMDD, chronic fatigue, fibromyalgia, migraines or constant headaches, poor memory recall, unrefreshing sleep, and difficulty concentrating even on simple tasks.
🧠 The research is quite striking
Somewhat recent studies have shown just how important this issue really is:
A 2019 study in Frontiers in Immunology found that peripheral inflammation can trigger neuroinflammation, with direct impacts on brain structure and function. The researchers documented how inflammatory signals can cross the blood-brain barrier and activate microglia (the brain's immune cells), leading to cognitive and behavioural changes.
Research published in 2020 in Nature Reviews Neuroscience revealed that chronic systemic inflammation contributes to brain fog and cognitive decline. The study showed that inflammatory cytokines like IL-1β and TNF-α disrupt neural circuits involved in memory formation and executive function.
A 2021 JAMA Psychiatry study examined over 80,000 participants and found that elevated inflammatory markers like C-reactive protein were associated with increased risk of depression. This large-scale research supported the neuroinflammation theory of mood disorders.
A 2018 study in Molecular Psychiatry demonstrated that people with higher blood levels of inflammatory markers had reduced volume in brain regions responsible for memory and executive function. This relationship remained significant even after controlling for age and other risk factors.
✅ How to calm brain inflammation (in real life, not in a lab)
Here’s the part I care most about: what actually helps. I’ve worked with hundreds of people struggling with brain fog, mood disorders, fatigue, pain, PMDD, and a sense that their mind just isn’t firing the way it used to. And in almost every case, we see improvements when inflammation is addressed — gently, consistently, and in a way that feels good, not punishing.
Here’s what works:
Eat real food – Think colourful, rich in healthy fats, and easy on your body. More olive oil, nuts, oily fish, herbs, fresh veggies. Less sugar, less ultra-processed “numb-it-out” snacks. Your brain craves nourishment, not just fuel.
Move your body in a way that you don’t hate – You don’t need to train for a triathlon. A 30-minute walk, yoga, a short jog, even dancing in your kitchen — movement flushes out stagnant inflammation and reconnects your mind to your body.
Prioritise deep, restful sleep – Most people I work with are sleeping… but not deeply. That’s when your brain clears out the mental clutter and resets. Simple changes like winding down your bedtime routine, cutting out blue light at least an hour before sleep, and avoiding food for two or so hours beforehand can make a surprisingly big difference.
Get ahead of your stress load – Stress will always exist. The question is: does it run you, or do you have tools to navigate it? Breathwork, journaling, mindful time outside, even ten guilt-free minutes alone with your thoughts — these aren’t indulgent. They’re medicine.
Identifying nutrient deficiencies that will be impacting brain health.
Restore good gut function. As healthy gut bacteria are critical for a healthy blood brain barrier. Gut dysbiosis increases inflammation.
Identifying sources of chronic inflammation which will be causing brain inflammation e.g. from poor oral health, slow methylation etc.
💭 Final thoughts...
Brain inflammation is behind more health issues than most people realise—but this does not have to shape your future.
With lifestyle and nutrient tweaks (and real science to back them), you can help your brain function well, stay sharp, and keep working with you for years to come.
Curious if brain inflammation could be playing a role in your symptoms?
I offer in-depth assessments and create personalised, evidence-based protocols based on your health history.
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