How to Reduce Brain Inflammation and Improve Overall Brain Health

  • 13 min read

In today's fast-paced world, we often forget to take care of our own health, especially when it comes to our brain health. We all understand the importance of taking care of our bodies, but not many know about the significance of maintaining our brain health.

Your brain health influences everything from your mood, memory, and ability to focus. It also plays a crucial role in maintaining a healthy immune system, reducing brain fog, and preventing numerous neurological and autoimmune diseases.

Ready to improve your cognitive function? Here are some ways to improve blood flow to your brain - and enjoy a healthier overall central nervous system as well.

Brain inflammation

What Causes Brain Inflammation?

When we hear the word inflammation, we often think of its physical manifestations, such as swollen, red, or painful areas on our skin, joints, or muscles. However, inflammation can also occur in our brain, which is a complex organ responsible for powering our cognition, emotions, and behaviors.

Brain inflammation, also known as neuroinflammation, involves the activation of immune cells and the release of pro-inflammatory molecules within the brain tissue, leading to various neurological symptoms such as headache, fatigue, brain fog, and mood changes.

So what causes this inflammatory response? Here are some of the most common culprits to be aware of as you're looking for the fastest way to reduce brain inflammation:


One of the primary causes of brain inflammation is bacterial, viral, or fungal infections. When these microorganisms invade our body, they trigger our immune system to release inflammatory molecules to fight off the invaders and repair the damaged tissues.

However, if the infection persists or becomes chronic, the inflammatory response could become excessive and target the brain cells, causing neuroinflammation. Common infections associated with brain inflammation include Lyme disease, meningitis, encephalitis, and HIV.


Brain inflammation can also result from physical injuries to the brain, such as concussions, strokes, or brain surgery. These events can trigger an immune response, causing inflammation to the surrounding tissues and cells, and impairing their function.

Brain trauma can also disrupt the blood-brain barrier, a protective layer that separates the brain from harmful substances, allowing unwanted particles and molecules to enter the brain and induce inflammation.


Certain genetic mutations can predispose someone to developing brain inflammation. For instance, mutations in the TREX1 gene that play a vital role in the immune system can cause a disease called autoimmune encephalitis. This disease causes inflammation in the brain and can cause several symptoms, including seizures, memory loss, and mood changes.

Lifestyle Risk Factors

Poor lifestyle choices can impact our overall health, including our brain health. Alcohol and drug abuse, smoking, and a poor diet high in processed foods and sugar can lead to inflammation. Moreover, lack of exercise, stress, and poor sleep patterns can also trigger inflammation in the brain.

Chronic Stress

Stress is a part of life, and a certain amount of stress can be beneficial for our growth and development. However, chronic or severe stress can have detrimental effects on our mental and physical health, including triggering brain inflammation.

When we experience stress, our body releases stress hormones such as cortisol and adrenaline, which can stimulate the immune cells and lead to inflammation. In addition, chronic stress can impair the functioning of our mitochondria, the energy-producing organelles in our cells, leading to oxidative stress and inflammation.

Environmental Toxins

Our modern environment is full of toxins and pollutants that can affect our health in various ways, including inducing brain inflammation. Environmental toxins such as heavy metals, pesticides, air pollutants, and mold can penetrate our body and brain tissue, triggering an immune response and inflammation.

These toxins can also interfere with our mitochondria function, oxidize our DNA, and damage our cell membranes, leading to chronic inflammation. To reduce the exposure to environmental toxins, it's important to maintain a clean and well-ventilated living space, use natural cleaning products, eat organic foods, filter your water and air, and avoid smoking or inhaling secondhand smoke.

Dietary Factors

Lastly, our diet can also influence our brain inflammation levels. While there are foods that reduce brain inflammation fast, there are also certain foods that can trigger an immune response and inflammation, while others can reduce inflammation and protect our brain cells.

For instance, foods high in omega-3 fatty acids, such as fatty fish, nuts, and seeds, have been shown to have anti-inflammatory effects and reduce the risk of neuroinflammation. On the other hand, diets high in sugar, refined carbohydrates, trans fats, and artificial additives can stimulate inflammation and oxidative stress.

To reduce the risk of brain inflammation from diet, it's essential to adopt a healthy and balanced diet that includes plenty of whole foods, fiber, protein, healthy fats, and antioxidants, and limit or avoid processed and sugary foods.

Why is Brain Inflammation a Problem?

Your brain is the control center of your body. It processes everything you feel, see, hear, and think. So when something goes wrong with your brain, it can affect everything about you, from your emotions and thoughts, to your physical coordination and movements.

One of the most common problems that can occur in your brain is inflammation. But what does this mean for you? Inflammation is a complex process that involves various cells, proteins, and chemicals, all working together to remove the damaged tissue or pathogens and repair the affected area.

This is a good thing when it comes to healing a cut on your finger or fighting off a virus in your throat. However, inflammation can also occur in your brain, and this is when things can get tricky.

Just like inflammation in the rest of your body, neuroinflammation can help your brain deal with the initial insult and prevent further damage. However, if left unchecked, neuroinflammation can become chronic, meaning it persists long after the initial threat is gone.

This can lead to a host of problems, including cognitive impairment, depression, anxiety, and even neurodegenerative diseases like Alzheimer's and Parkinson's.

Disrupting Neurotransmitters

One way that chronic neuroinflammation can harm your brain is by disrupting the delicate balance of neurotransmitters. Neurotransmitters are the chemicals that allow your brain cells, or neurons, to communicate with each other.

When this communication is disrupted, it can lead to problems with mood, memory, and other brain functions. For example, people with chronic inflammation in their brain may experience depression, anxiety, irritability, or difficulty concentrating.

Toxic Proteins

Another way that chronic neuroinflammation can damage your brain is by promoting the accumulation of toxic proteins, such as beta-amyloid and tau. These proteins are normally cleared away by the brain's waste removal system, but when inflammation is present, this system may not work as well.

As a result, these proteins can build up and form plaques and tangles, which are hallmarks of Alzheimer's disease. Research has also shown that chronic neuroinflammation can contribute to the death of dopamine-producing neurons in the brain, which is thought to be a key factor in Parkinson's disease.

How to Reduce Brain Inflammation Naturally for Improved Cognition and Mood

Here are a few natural ways you can reduce inflammatory cytokines in your brain - and improve your overall health.

Eat a Healthy Diet with Anti-Inflammatory Foods

A healthy diet is key to reducing brain inflammation and improving cognition. Choose a diet that's rich in anti-inflammatory foods, which contain antioxidants that combat inflammation. Incorporate fewer carbohydrates and gluten while increasing your intake of healthy fats, such as olive oil and avocados.

Omega-3 fatty acids, found in oily fish like salmon and sardines, offer one of the best and most natural ways to reduce brain inflammation. And don't forget to add a cup of green tea to your daily routine, as it's packed with anti-inflammatory flavonoids and catechins.

Processed foods and sugary drinks increase inflammation and oxidative stress, which can wreak havoc on your brain. Choose whole foods instead, such as fruits, vegetables, lean proteins, nuts, and seeds.

Your brain will thank you for nourishing it with wholesome foods to reduce brain inflammation. These are foods that help restore your cognitive function, increase your energy levels, and improve your overall well-being.

Instead of relying on processed foods to get your energy fix, consider an energy-boosting nootropic supplement like the NZT-48 Limitless Pill. With pick-me-up ingredients like theobromine, it can give you the boost you need without relying on sugar (which isn’t the best for brain health).

Healthy young woman warming up exercising outdoors

Exercise Regularly

Does exercise reduce brain inflammation? Absolutely. Exercise helps in releasing endorphins that can reduce inflammation, boost brain function, promote healthy blood flow, and improve cognitive functions. It's also the most effective way to fight unwanted stress and anxiety, which can be detrimental to your brain.

Monitor Your Blood Sugar

High blood sugar increases inflammation, free radicals, and oxidative stress, which are detrimental to the brain. High blood sugar levels are often associated with type 2 diabetes and metabolic syndrome.

Monitoring your blood sugar levels regularly can help keep them in check. Stick to low-glycemic foods and avoid sugary processed foods to help protect your brain from the negative effects of high blood sugar.

Reduce Chronic Stress

Another method for how to reduce inflammation in the brain is to reduce stress. Chronic stress disrupts brain function by increasing inflammation, activating the immune response, and releasing cortisol, a stress hormone that damages brain cells.

Therefore, it's important to find ways to reduce stress and relax your mind. Try yoga, meditation, deep breathing, or mindfulness practices to help manage stress. Also, spending time with loved ones can help you feel more grounded and less stressed.

Get Enough Sleep

Sleep is the time when your brain repairs itself. Therefore, getting sufficient quality sleep is vital for cognitive function, memory, and mood. Lack of sleep increases inflammation, hormonal imbalances, and oxidative stress, which are detrimental to the brain and can cause cognitive decline.

Aim for 7-8 hours of sleep each night, and prioritize your sleep hygiene by creating a peaceful sleep environment, avoiding caffeine, and powering down your digital devices before bed.

Add Some Herbs and Spices

Herbs and spices are more than just culinary flavorings - many of them also have potent anti-inflammatory properties.

One of the most well-known herbs for reducing brain inflammation is turmeric, which contains a compound called curcumin. Curcumin has been shown to reduce inflammation and improve cognitive function in several studies.

Other herbs and spices that have anti-inflammatory benefits for the brain include ginger, garlic, green tea, and rosemary. You can add these herbs and spices to your meals or make tea and infusions to enjoy their health benefits.

Invest in Regular Healthcare

While natural remedies can be helpful, it's essential to consult with a healthcare professional to receive the best medical advice for reducing brain inflammation. Your doctor can help identify the root cause of inflammation and recommend lifestyle changes or medications to address the issue.

It's also essential to schedule regular check-ups and screenings to monitor your brain health. Catching any potential health issues early can increase your chances of successful treatment and positive outcomes.

Do Activities to Improve Neuroplasticity

Neuroplasticity refers to the brain's ability to change and adapt in response to environmental and internal stimuli. By engaging in activities that promote neuroplasticity, you can improve brain function and reduce inflammation.

Activities that have been shown to enhance neuroplasticity include learning new skills, socializing, mindfulness meditation, and physical exercise. These activities stimulate the brain's learning and growth mechanisms, resulting in improved cognitive function and reduced inflammation.

Consider Supplements to Reduce Brain Inflammation

While it's best to get nutrients from a balanced diet, some supplements can support brain health and reduce inflammation. Omega-3 fatty acids, for example, are essential nutrients that can help reduce inflammation and improve cognitive function.

You can find omega-3s in fatty fish, nuts, and seeds, or take a supplement to boost your intake. Other supplements that have anti-inflammatory properties and support brain health include vitamin D, magnesium, and B-complex vitamins.

And if you’re looking for a supplement with high levels of key ingredients for good brain health, like theobromine and ginkgo biloba, consider the NZT-48 Limitless Pill. It has everything you need to treat low-level brain inflammation, all wrapped up in a convenient little pill.

Before taking any supplements, consult with a healthcare professional to ensure they are right for you.

Better Brain Function Starts Now

Maintaining brain health is crucial for a healthy and fulfilling life. These natural ways to reduce brain inflammation may help.

A balanced diet, regular exercise, stress management, new experiences, and brain-boosting supplements are some essential elements that can offer immense help in reducing inflammation of the brain, preventing neurodegenerative diseases, and improving overall brain health.

Remember to do your research, and consider choosing brain-boosting supplements like NZT-48 that are made from natural ingredients like ginkgo biloba and theobromine. Although you’ll want to check with your healthcare professional first, know that these supplements can go a long way in reducing systemic inflammation and improving your overall well-being.

Make small changes in your lifestyle and experience a significant shift in your brain health. A healthier brain starts today!