Brain Inflammation: What it is and what you can do about it
Reading Time: 7 Minutes
Is your brain inflamed?
How can you tell? And if it is, is there anything you can do about it?
When most of us think about inflammation, images of a sprained ankle or arthritic joint come to mind - complete with redness and swelling.
But did you know that any part of your body, including your brain, can become inflamed?
One of the most common complaints I hear in my practice is related to brain inflammation, also known as neuroinflammation. To discover what common complaint this is, to learn the signs your brain may be suffering from inflammation and find out what you can do about it, keep reading!
Signs your brain may be inflamed
There are many indications that your brain may be inflamed.
The most common signs of brain inflammation include:
Brain fog
Slowed thinking
Fatigue
Depression
Headaches or migraines
Neck stiffness
Brain fog is one of the hallmark symptoms of brain inflammation - not to mention one of the most common complaints I hear in my nutrition practice.
Do you experience brain fog? Does your brain ever feel fuzzy? Are you easily distracted or lose your train of thought? Do you get mentally fatigued or exhausted? Do you have difficulty focusing? Is this preventing you from performing your best at school or work?
If you experience any of these feelings regularly, then your brain is likely inflamed.
Inflammation in the brain literally slows down your neurons’ ability to communicate. Messages that travel between neurons get bogged down or become slower as a result of this inflammation.
This slower communication is what causes your brain to feel foggy, tired, and dull. It also results in slowed cognition, an inability to think, and difficulty staying focused. If you’ve ever experienced a migraine or bad headache, you’ve likely encountered these same feelings, as your brain is unable to think or react quickly.
Brain inflammation can also increase your risk of feeling down or depressed. Yes, depression is also a common symptom of brain inflammation. Of course, there may be various reasons why someone may feel depressed; however, brain inflammation may be one of them. Inflammatory cytokines produced due to inflammation hamper serotonin’s activity - the neurotransmitter considered to be our “happy hormone.” If serotonin is blocked or unable to work correctly, then depression may result.The good news is that by addressing systemic inflammation, many people prone to depression may relieve their symptoms and start to feel better overall.
Brain inflammation and Alzheimer’s
Not only can inflammation in the brain cause brain fog and neurofatigue, but it is also linked to many disorders. Some of the disorders related to neuroinflammation include depression, multiple sclerosis, autism, Parkinson’s, psychosis, and various forms of dementia, including Alzheimer’s disease. [1]
Neuroinflammation plays a role in Alzheimer’s. However, what is not absolute is if chronic brain inflammation is the spark that ignites the Alzheimer’s pathway or if Alzheimer’s created the inflammation in the first place. Regardless, once the disease has been set in motion, neuroinflammation works to degenerate brain tissue and increase beta-amyloid. Then, the damaged neurons, beta-amyloid deposits, and neurofibrillary (tau) tangles further stimulate the inflammatory process. [2]
A vicious cycle of inflammation and additional damage ensues.
What causes neuroinflammation
First, please understand that anything that can create inflammation in the body, can also create neuroinflammation - inflammation in the brain. That said, what creates inflammation in the body?
Besides the obvious acute injuries like breaks, sprains, and strains that create redness and swelling, excess stress and unhealthy habits like smoking or inadequate sleep can ignite brain inflammation.
And of course, there’s diet. Eating a poor diet or one containing many inflammatory foods will also create inflammation - in both the body and brain. For more information about foods that contribute to inflammation in the brain, see our blog Stay Clear to Think Clear: 10 Foods that Cause Brain Fog.
Other common causes of neuroinflammation include having high blood sugar levels or diabetes, a leaky gut, hormone imbalances, low thyroid function, and food intolerances.
I’d also like to point out that sometimes, brain inflammation needs the attention of your doctor. It can be a serious matter. Not only can it prevent you from living your best life, but if it’s related to a traumatic brain injury (TBI), encephalitis, or meningitis, please visit your doctor to prevent brain damage or coma.
But not all neuroinflammation has to be scary. If the underlying cause of your brain inflammation is food or lifestyle-related, as it usually is, then making the right changes can often make a noticeable difference!
You may want to start by making the dietary improvements suggested below. In addition, work on stress management techniques, and eliminate bad habits such as smoking.
What you can do to reduce brain inflammation
If you experience brain fog or neurofatigue, you are not alone. Moreover, you can do something about it.
When your brain is inflamed, you may not only experience brain fog, but you’ll likely also experience the neurofatigue that usually accompanies it. Small dietary changes can be extremely beneficial in reducing inflammation and banishing brain fog! [quote]
Start by limiting (or eliminating) neurotoxins and foods that tend to contribute to inflammation. These are foods that your brain finds toxic, especially white refined sugar, food preservatives or additives, and foods you are sensitive to (particularly gluten - it’s a notorious brain inflamer).
For more information about foods that cause brain fog, be sure to read our blog: Ten Foods that Cause Brain Fog.
In addition to limiting your intake of foods known to promote inflammation, you will also want to introduce various foods and lifestyle changes designed to reduce inflammation.
Some of these foods include:
Wild salmon: Oily fish like wild salmon contain adequate amounts of inflammation-reducing omega 3 fatty acids. Omega 3’s are essential for proper brain health and help reduce brain inflammation.
Chia seeds: Chia seeds also contain adequate amounts of Omega 3 fatty acids, bundled in a unique plant-based form. They are also extremely versatile, as they can be added to smoothies, made into pudding or sprinkled on top of many different dishes. They can even be used (after soaking them in a little water) as a vegan egg replacement in baking.
Mushrooms and other Vitamin B-rich foods: Did you know that your doctor can determine if your body is inflamed and how badly by testing for levels of homocysteine and C-reactive protein (CRP) in your blood? These are two compounds responsible for inflammation. And people with high levels of these inflammatory compounds often lack B-vitamins, especially vitamins B6 and B12. To help reduce inflammation, you may want to increase your intake of foods high in B vitamins. Some of them include mushrooms, kale, bell peppers, cantaloupe, tuna, and poultry.
Avocados: Avocados are known as a power food, as they are loaded with healthy fats associated with good cardiovascular health. The fats contained within an avocado also help regulate blood sugar levels to prevent inflammation. As a bonus, the vitamin E contained in avocados provides antioxidant protection to keep your immune system healthy and protect brain cells.
Raw cacao: Cacao, the natural form of chocolate before sugars and fats are added, is loaded with antioxidants and flavonoids that help protect your brain and reduce inflammation. Use 100% raw cacao powder to bake with or sprinkle on foods or drinks (like coffee). Instead, if you prefer to eat your chocolate, choose a dark chocolate bar that contains at least 85% raw cacao. The higher the percentage of cacao, the less sugar it has, increasing the benefits it provides. Plus, because of its bitter nature, you won’t likely eat as much.
Coffee: Yes - you read that correctly! Coffee, consumed in moderation, can be incredibly healthful and reduce your risk of brain inflammation. This is true for most people - as long as you start with whole beans and grind them yourself (to limit mould exposure) and as long as you are not sensitive to caffeine’s effects or have high blood pressure.
Green leafy vegetables: Dark green leafy veggies like kale, collards, and spinach, along with other green veggies like broccoli, are loaded with nutrients to help support overall good health - the darker, the better! In particular, leafy greens contain vitamin K, folate, and beta carotene, while broccoli also contains choline. These nutrients help fight inflammation, improve brain health, and may work to slow cognitive decline. [3]
Berries: Berries - blueberries in particular - contain flavonoids and antioxidants that help improve memory, delay memory decline, reduce neuroinflammation, and protect brain health. Aim for 1 cup of organic berries each day - it’s one of the most delicious things you can do to protect your brain!
Nuts: Nuts, in general, are good sources of protein and healthy fats. In particular, walnuts and hazelnuts have higher levels of antioxidants and vitamin E to protect brain health and reduce inflammation. According to a UCLA study in 2015, walnuts may also improve memory and cognition. [3]
I also invite you to download my free resource to help you get started:
5 Breakfast dishes to reduce brain fog and help you think clearly all day.
Plus, stay tuned for information on how you can join my upcoming free 5-day challenge: 5-Day challenge designed to reduce brain fog and help you think clearly all day.
Conclusion
Living a long, vibrant, and healthy lifestyle isn’t just about what you look like. It’s about how you feel and your actual health. Avoiding foods that contribute to brain fog and neuroinflammation while adding in delicious foods that reduce inflammation and protect your brain’s health will help you live a happy, healthy, vibrant life that you are present for!
Are you ready to start living a happier, healthier life? Check out our services and together we can create a nutrition plan tailored to your body, your brain type, your way of life, and your goals. Plus, don’t forget to download my free resource now to help you get started!
As always, I welcome your thoughts and value your feedback. Let me know what you think by dropping me a line or commenting below.
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[Medical Disclaimer]
All information contained in this document is for informational purposes only. It is not intended to diagnose, treat, cure, or prevent health problems. For all serious health issues, please contact a medical or nutrition practitioner. The information provided is based on the best knowledge of the author at the time of writing, and we do not assume liability for the information, be it direct or indirect, consequential, special exemplary, or other damages. In all circumstances, it is always wise to consult your physician before changing your diet, taking supplements, or starting any exercise or health program.