How to Reduce Brain Inflammation: 4 Actions You Can Take Today

Your nervous system influences far more than movement. It shapes mood, memory, focus, pain sensitivity, and emotional balance. When this system becomes inflamed, symptoms such as irritability, forgetfulness, anxiety, headaches, or clumsiness may begin to appear.

The encouraging news is that supporting brain health often starts with simple, practical habits. In the clinic, we focus on four core lifestyle levers that help calm brain inflammation and improve nervous system function: exercise, diet, stress management, and sleep.

In this article, I walk through how brain inflammation develops, what symptoms may signal it, and the most effective ways to strengthen these four areas so you can start feeling better.

Understanding Brain Inflammation

Severe brain inflammation is called encephalitis. It is a rare medical emergency most often caused by infections, autoimmune reactions, or brain injury.

Much more common is low-grade brain inflammation, also called neuroinflammation. This milder form does not usually cause dramatic symptoms, but it may affect how the brain functions day to day 1 2.

Chronic inflammation of the brain (neuroinflammation) can lead to symptoms such as:

• Confusion
• Irritability
• Inability to focus
• Brain fog
• Mood instability
• Poor motor control and balance issues

Brain inflammation is also present in many illnesses, such as anxiety, depression, schizophrenia, and neurodegenerative diseases like Alzheimer’s, Parkinson’s, and multiple sclerosis 3. And when inflammation in the brain persists for long periods, it has also been associated with cognitive decline later in life.

However, inflammation itself is not inherently harmful. It is the immune system’s normal way of protecting the body from infections, toxins, and injury. The brain has its own protective immune defenses that help control this response.

Several systems play an important role in regulating inflammation in the brain:

• Blood-brain barrier (BBB): This protective filter helps prevent harmful substances in the bloodstream from entering the brain 4.
• Microglia: These immune cells are unique to the central nervous system and activate in the presence of harmful substances. When overactivated, they may contribute to ongoing inflammation 4.
• Astrocytes: These support cells help regulate brain repair, neuron communication, and the integrity of the blood-brain barrier 5.

When these systems function well, the brain is remarkably resilient. The goal is not to eliminate inflammation completely, but to support the body’s natural ability to regulate it.

Lifestyle habits such as diet, exercise, stress management, and sleep play an important role in maintaining that balance. Let’s look at how neuroinflammation can show up in everyday symptoms and what you can do to support a healthier brain.

Causes of Brain Inflammation

When the brain is repeatedly exposed to inflammatory signals such as toxins, infections, or stress hormones, immune cells in the brain (especially microglia) may remain activated. Over time, this persistent activation can contribute to ongoing neuroinflammation.

Common contributors include:

• Chronic psychological stress 6
• Poor sleep 7
• Diets high in ultra-processed foods 8
• Early-life trauma 9
• Concussions or traumatic brain injury 10
• Stroke 11
• Certain infections 11

These factors do not guarantee that brain inflammation will occur. However, they can create conditions where inflammation becomes harder for the body to regulate.

How to Reduce Brain Inflammation

The most effective ways to reduce brain inflammation often come down to everyday lifestyle habits to prevent chronic inflammation. In the clinic, we focus on four areas that strongly influence inflammation and brain function: diet, exercise, stress management, and sleep.

Chronic inflammation usually develops over time from patterns such as poor diet, low physical activity, ongoing stress, and inadequate sleep. Improving these areas helps support the brain’s natural ability to regulate inflammation.

For most people, starting with diet works well. If your nutrition is already aligned with the brain-supportive approach outlined below, focus on the area that feels most out of balance right now.

As you begin making changes, consider tracking your symptoms weekly to see how they evolve. Now let’s look at each of these four strategies more closely.

Diet and Brain Inflammation

At our clinic, we often start with the gut. Diet is one of the most evidence-supported ways to influence inflammation throughout the body, including in the brain.

One review identified diet as one of the top non-drug strategies for reducing systemic inflammation and lowering risk for cognitive decline 12. Diets high in refined carbohydrates, ultra-processed foods, and excess calories are associated with higher levels of inflammatory markers such as C-reactive protein (CRP) and interleukin-6 (IL-6) 13.

Because inflammation in the body and brain is closely linked, improving diet can be a powerful place to start.

The Gut-Brain Connection

The gut and brain communicate constantly through the gut-brain axis, a network of signals that travel along the vagus nerve between the digestive system and the brain 14. 

The gut sends chemical and immune signals to the brain and even produces neurotransmitters such as serotonin and dopamine 15. Because of this connection, gut inflammation can influence brain inflammation 16.

Research has found higher markers of gut inflammation in people with conditions such as cognitive decline, Parkinson’s disease, and certain mental health disorders 17. 

One reason may involve intestinal hyperpermeability, often called “leaky gut.” When the gut lining becomes compromised, inflammatory particles and toxins can enter circulation and may contribute to systemic inflammation that affects the brain 18.

Supporting gut health through diet helps maintain the gut barrier and reduces inflammatory signaling throughout the body.  

4 Dietary Principles to Reduce Brain Inflammation

While there are many dietary approaches, the most helpful ones tend to follow a few shared principles:

• Emphasize whole, minimally processed foods
• Stabilize blood sugar
• Personalize carbohydrate intake
• Identify and remove food sensitivities when needed

Diets that follow these principles often include plenty of vegetables, adequate protein, and healthy fats such as omega-3 fatty acids.

They may also support overall metabolic health, which is important because obesity and cardiovascular disease are associated with a higher risk of cognitive decline 19 20.

A Practical Starting Point: The Paleo Diet

For most people, starting with a Paleo-style diet is an effective starting point. 

This diet removes common inflammatory foods, including gluten and grains 21 22, and moderates carbohydrate intake to stabilize blood sugar 23 24. It is not too complicated to follow, is not overly restrictive, and helps you start to discover any food intolerances you might have. 

Compared with many elimination diets, Paleo is relatively straightforward to follow while still helping identify potential food sensitivities. If you’d like a practical starting point, see my Paleo Diet Guide.

Trying this approach for about four weeks can provide useful feedback about how your brain and body respond.

Other Brain Health Diets

Paleo is not the only dietary pattern that may help regulate inflammation. Several other diets share similar principles and have been studied for their benefits for brain health.

Research suggests benefits from:

Mediterranean-style diets

A Mediterranean-style diet is the best-researched dietary pattern for supporting brain health and cognition 25. A Mediterranean diet emphasizes vegetables, whole grains, beans and legumes, fruits, olive oil, fish, lean meats, and minimally processed foods. Studies suggest they may help reduce systemic inflammation and support cognitive health 25 26.

Low FODMAP diets
Originally designed for digestive disorders, a low FODMAP diet reduces fermentable carbohydrates that may worsen gut inflammation or bacterial overgrowth. Improving gut health may indirectly support brain health through the gut-brain axis 27 28.

Ketogenic and low-carbohydrate diets

Higher fat, lower carbohydrate diets that produce ketones may help reduce oxidative stress and inflammation in the brain 29. These diets have shown potential benefits for cognition and neurological conditions such as Parkinson’s disease 30.

Ultimately, the most effective diet is the one that reduces symptoms and is sustainable for you.

Don’t Forget Healthy Fats

Healthy fats are another important part of a brain-supportive diet.

Fatty fish such as salmon, sardines, and mackerel provide omega-3 fatty acids, including DHA, which is important for normal brain function and memory processes.

Some research suggests omega-3 fats may help reduce neuroinflammation and support cognitive function. Because omega-3s are generally safe and provide additional cardiovascular benefits, increasing intake of fatty fish or using a fish oil supplement may be helpful for many people.

Beneficial Bacteria for Brain Health

While a whole-foods diet should provide most of the nutrients needed for brain health, beneficial bacteria may also play a supportive role.

Probiotics may help improve gut barrier function and regulate inflammatory signaling 31 32 33. In one study, participants who took probiotics for 12 weeks experienced reductions in stress, anxiety, and pro-inflammatory cytokines compared with the placebo group 34. The probiotic group also showed improvements in memory, verbal learning, and social-emotional cognition 34.

Because the gut and brain communicate through the gut–brain axis, improving gut health may help support healthy brain function.

Exercise Is Anti-Inflammatory  

Regular exercise is essential for overall brain health and for reducing brain inflammation. 

Research suggests that consistent exercise, particularly a combination of strength and cardio at least three times a week, is an effective intervention for reducing systemic inflammation and the risk of Alzheimer’s 35.

This combination of aerobic and resistance can reduce proinflammatory markers, especially CRP and tumor necrosis factor-alpha (TNF-α) 35 36. 

Exercise also increases blood flow to the brain and supports the production of brain-derived neurotrophic factor (BDNF), a protein involved in neuron growth and communication 12. In addition, regular movement may support gut health and improve sleep, both of which influence inflammatory signaling 37 38.

A general guideline for exercise is 150 minutes of moderate-intensity or 75 minutes of high-intensity exercise per week, with a combination of cardio and strength training. For many people, doing moderate-intensity cardio for 30 minutes three times a week and 30 minutes of strength training two times a week is a good mix. 

Reducing Chronic Stress

Chronic stress can be easy to overlook, especially in environments where feeling slightly overwhelmed has become normal. However, ongoing psychological stress and past trauma can influence inflammation and cognitive function 3.

Persistent stress activates the body’s inflammatory pathways and may contribute to gut dysfunction and increased inflammatory signaling throughout the body, including the brain 39 40.

Stress-reduction practices such as cognitive-behavioral therapy and mindfulness meditation have been associated with improvements in neuroplasticity, neuron survival, and markers of inflammation 12. Meditation has also been shown to improve physiological stress markers, including cortisol, blood pressure, and inflammatory cytokines 41.

Because stress strongly influences the gut–brain axis, reducing daily stress can help calm inflammatory signaling and support better sleep and cognitive function 42 43 44.

Even small habits, such as practicing mindfulness meditation for a few minutes each day, may help regulate the nervous system and support brain health over time.

Sleep for Brain Health

Sleep is when the brain repairs itself and helps regulate inflammatory activity. Both too little and too much sleep have been associated with increased markers of inflammation.

Research suggests several patterns linking sleep and inflammation:

• Too little sleep (less than 7 hours per night) has been associated with higher inflammatory markers such as C-reactive protein (CRP) 45
• Too much sleep (more than 8 hours) has also been linked with higher levels of inflammation, though oversleeping may sometimes reflect an underlying health issue such as depression 45.
• In older adults, consistently sleeping 9–10 hours or more has been associated with higher inflammation and a possible increased risk of cognitive decline 46.

For most adults, maintaining a consistent sleep schedule of about 7–8 hours per night appears to best support brain health.

If you regularly sleep more than 9 hours per night and continue to feel fatigued or unwell, it may be worth speaking with a healthcare provider to explore possible underlying causes.

Brain Inflammation FAQs

How do you fix brain inflammation?

Brain inflammation is usually addressed by improving diet, exercise, stress management, and sleep, which help regulate the body’s inflammatory response and support healthy brain function.

There is no single treatment that “fixes” brain inflammation. In most cases, the goal is to reduce the underlying factors that drive inflammatory signaling in the body and brain.

Lifestyle strategies are often the most effective starting point. These include:

• Improving diet by emphasizing whole, minimally processed foods
• Exercising regularly with a mix of cardio and strength training
• Reducing chronic stress through practices such as meditation or mindfulness
• Maintaining consistent, restorative sleep

Supporting gut health may also help, since the gut and brain communicate through the gut–brain axis. Improving digestion and reducing gut inflammation can help calm inflammatory signals that affect the brain.

What are the first signs of brain inflammation?

Low-grade brain inflammation can be difficult to recognize because symptoms are often subtle.

Common early signs may include:

• Brain fog
• Difficulty concentrating
• Memory lapses
• Irritability or mood changes
• Headaches
• Fatigue or low mental energy

These symptoms can have many possible causes, but when they occur alongside poor sleep, chronic stress, or digestive issues, inflammation may be one contributing factor.

Is there a test for brain inflammation?

There is currently no simple test that directly measures chronic brain inflammation.

Imaging tests such as MRI or CT scans are used to diagnose severe brain inflammation (encephalitis) caused by infection, injury, or autoimmune disease. Some specialized antibody tests may also be used in certain neurological conditions.

However, these tools are not designed to measure low-grade neuroinflammation.

What tests can suggest inflammation in the body?

Doctors sometimes check general inflammatory markers through blood tests. The most common is C-reactive protein (CRP), which can indicate systemic (whole-body) inflammation.

In research settings or specialized medical evaluations, other inflammatory markers such as TNF-α and interleukin-6 (IL-6) may also be measured. Some studies also track markers related to brain health, including brain-derived neurotrophic factor (BDNF) and insulin-like growth factor (IGF-1) 44.

These tests provide information about inflammation in the body overall, but they do not specifically measure inflammation in the brain.

Bottom Line

Brain inflammation often develops gradually, which means improving it usually requires consistent lifestyle changes over time.

In the clinic, we typically start with diet, since nutrition strongly influences inflammation and gut health. From there, regular exercise, stress regulation, and consistent sleep help reinforce the body’s natural ability to regulate inflammatory signals.

These changes often take several weeks to produce noticeable improvements, but many people begin to see shifts in symptoms such as brain fog, focus, and energy as these habits become more consistent.

If you would like personalized support, the Ruscio Clinic can help you develop a plan tailored to your health concerns and goals. We’d love to help.

Dr. Michael Ruscio is a DC, natural health provider, researcher, and clinician. He serves as an Adjunct Professor at the University of Bridgeport and has published numerous papers in scientific journals as well as the book Healthy Gut, Healthy You. He also founded the Ruscio Institute of Functional Health, where he helps patients with a wide range of GI conditions and serves as the Head of Research.