Brain Health & Inflammation
The term inflammation is talked about in many health spheres, but less talked about is what inflammation actually means and its impact upon Brain health?
Inflammation is cellular; it happens because of, and to, our cells. We need a little bit of inflammation in our body at all times; it helps us wake up in the morning, protect & heal our wounds, and respond (sometimes stay alive) to unannounced spontaneous stressors. However, when inflammation goes on too long, without subsiding, at too high intensity, is when it becomes health & healthspan detrimental. Fundamentally, the cellular inflammation cascade hijacks our body’s survival mechanisms; it perpetuates health conditions, diminishes our immunity and can impact our systemic function and durability.
But how does this impact the Brain and Brainspan? Well, inflammation can happen in the Brain too. This is termed Neuroinflammation which occurs when a group of Brain-based immune cells called Microglia (in our Neuro and Central Nervous Systems) detect harmful pathogens (‘foreign’ cells, bacteria, viruses, fungi/mould spores etc.). When our Microglia come into contact with these pathogens they respond by releasing pro-inflammatory immune-oriented defences; Chemokines & Cytokines (signalling proteins), Reactive Oxygen Species & Reactive Nitrogen Species molecules in order to preserve and protect our Brain cells microenvironment and ultimately save us from Brain damage.
When either or both of the above persist, it is extremely energy-expensive on the body and Brain, not to mention health-depleting. Experiencing chronic systemic inflammation slowly wears away our nutrient resources, our immune defences, sometimes our pain threshold (and accompanying mental health), and our physical barriers e.g. manifesting as ‘obligatory’ gut and skin barrier vulnerability in people living with any form of Autoimmunity and/or inflammatory topical conditions. Think of chronic excessive inflammation as having a relentlessly painful and gruelling distraction; it’s an exhausting nuisance.
So, are there dietary and lifestyle techniques we an adopt to quell excessive, constant inflammation? Yes there are. Remember we don’t want to turn off inflammation completely, but rather we do aspire to keep it under regulation so that we have just the right amount to keep us functioning-fit. So here are four inflammation-regulating Brain health Nutr’isms you could try to consistently establish to help you achieve this.
1. Include plenty of antioxidant-rich food in your diet. These are typically the colourful fruits & vegetables, black coffee and dark chocolate. Antioxidants are precisely suited to this because their job is to ‘quench’ free radicals; pro-inflammatory triggers that build up in the body. Without becoming too chemistry-esque, antioxidants do this by donating one of their outer shell electrons to a free radical (an atom with a missing electron on its outer layer, thus making it unstable and pro-inflammatory) without themselves becoming a free radical. So they stabilise an unstable inflammatory free radical cell without themselves becoming one, even though they put themselves in an electron-donating role and themselves lose an electron (donated to the free radical to stabilise it). Hopefully that makes sense. (For more information see: DOI: 10.4103/0973-7847.70902)
2. Prioritise sleep. Or at least, avoid inadequate sleep. Aim for seven-to-nine hours per night in your adulthood. Sleep possesses the triple benefits of necessitating the production of anti-inflammatory Melatonin (the ‘Dracula’ hormone inducing sleep), secondly keeping excess Cortisol production at arms-length (not directly inflammatory itself, but often co-existing alongside increased inflammation) since these two hormones cannot co-exist (you cannot be stressed & awake at exactly the same time as being relaxed & asleep), and thirdly detoxifying the Brain through the Glymphatic System; the only chance the Brain has to activate its waste-clearing mechanism and therefore reducing the likelihood of accumulated-toxin-induced Neuroinflammation.
3. Include ample Omega beneficial fats in your diet. These are classically anti-inflammatory foods. Examples include avocado, extra virgin olive oil, eggs, seeds, oily fish and nuts, (if not allergic and dentition permits chewing them).
4. Try to manage your stress since the ‘stress hormone’ Cortisol is innately pro-inflammatory and often situations involving lingering ill-health (‘co-morbidities’) are closely linked with immune dysregulation. Stress management techniques are highly personal, but a few techniques include mindful breathing, calming showers/music/reading/writing/journaling, and/or spending time walking outdoors. A stress management technique is highly personal to you; just make sure the activity is enjoyable in a relaxing way rather than an excitable stimulating way.
Please note that these are just a few general recommendations; they are not personalised and they are not tailored to include recommendations for any existing health imbalances or medical conditions. In these cases, if you have a health or medical condition that needs specific nutritional management and requirements, please consult a medical professional alongside a Nutritionist/Dietician expert.
In the meantime, don’t forget Eat, Drink, Think Nutrition and spare a thought (no pun intended) for your Brain health. Losing your Brain power can be even more devastating to you, and those around you, than losing an aspect of your physical health, so why wouldn’t you start to look after your Brain ASAP since diet and lifestyle modifications actioned NOW could save a lot of distress and heartbreak later in life.
REMEMBER: if you are taking any medications always consult a Registered Nutritional Therapist as well as your Doctor before making significant dietary or lifestyle changes. This blog post is written for educational purposes only and in reference to ‘food’. It is NOT advocating taking dietary supplements. It is very important to always consult a Registered Nutritional Therapist and your Doctor before introducing any dietary supplements into your health regime as these qualified professionals will be able to offer personalised and safe recommendations.
If Brain, cognitive and/or memory are issues which you are struggling with and you want to discover the inspiring & sustainable diet & lifestyle programmes offered by Nutritional Therapy, get in touch via the Contact Me page on this website, or directly on info@eatdrinkthinknutrition.co.uk for more information about 1:2:1 Consultations with Kate at Eat Drink Think Nutrition®
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REFERENCES
Mekhora, C., Lamport, D.J., Spencer, J.P.E. (2024) An overview of the relationship between inflammation and cognitive function in humans, molecular pathways and the impact of nutraceuticals. Neurochemistry International. https://doi.org/10.1016/j.neuint.2024.105900
Bevan-Jones, W.R., Cope, T.E., Jones, P.S., et. al. (2020) Neuroinflammation and protein aggregation co-localize across the frontotemporal dementia spectrum. Brain. https://doi.org/10.1093/brain/awaa033
Ahmad, M.A., Kareem, O., Khushtar, M., et.al. (2022) Neuroinflammation: A Potential Risk for Dementia. International Journal of Molecular Sciences. DOI: 10.3390/ijms23020616
Chandimali, N., Bak, S.G., Park, E.H. et. al. (2025) Free radicals and their impact on health and antioxidant defenses: a review. Cell Death Discovery. https://doi.org/10.1038/s41420-024-02278-8
Cho, J.H., Bhutani, S., Kim, C.H., et.al. (2021) Anti-inflammatory effects of melatonin: A systematic review and meta-analysis of clinical trials. Brain, Behaviour and Immunity. https://doi.org/10.1016/j.bbi.2021.01.034
Amasi-Hartoonian, N., Sforzini, L., Cattaneo, A., et. al. (2022) Cause or consequence? Understanding the role of cortisol in the increased inflammation observed in depression. Curr Opin Endocr Metab Res. DOI: 10.1016/j.coemr.2022.100356
Bodur, M., Yilmaz, B., Ağagündüz, D., et.al. (2025) Immunomodulatory Effects of Omega-3 Fatty Acids: Mechanistic Insights and Health Implications. Mol Nutr Food Res. DOI: 10.1002/mnfr.202400752
Huang, Z., Zhan, X., Jin, J., et. al. (2026) Regulation of inflammation by omega-3 and omega-6 fatty acids: a meta-analysis of randomized trials. Frontiers in Nutrition. DOI: 10.3389/fnut.2026.1799601
