What Is Neuroinflammation — and How Can You Calm It Naturally?
Last Updated: November 2025
In this FAQ, Dr. Jessica Knape of HealthSpan Internal Medicine in Boulder, CO, explains how neuroinflammation—chronic immune activity in the brain—can contribute to brain fog, memory issues, and cognitive aging. By identifying and addressing its underlying causes, the brain’s natural capacity to heal can be supported.
If you’ve ever felt “brain fog,” struggled with focus after illness, or noticed that stress worsens your memory, you’ve experienced a glimpse of neuroinflammation — the body’s immune response within the brain itself.
Unlike normal inflammation (a healthy short-term defense), neuroinflammation can quietly persist for months or years, damaging neurons and accelerating cognitive aging.
At HealthSpan Internal Medicine in Boulder, CO, we see neuroinflammation as the common language behind many conditions: chronic fatigue, post-viral brain fog, mood disorders, autoimmune issues, and even dementia.
The good news? Once you understand what drives it — and how to calm it — the brain has an incredible capacity to heal.
HealthSpan Insight
Neuroinflammation means the brain’s immune system is “stuck on.”
It’s linked to depression, brain fog, and all major neurodegenerative diseases.
Calming inflammation through nutrition, movement, stress balance, and cellular repair restores clarity, energy, and resilience.
1. What Is Neuroinflammation?
Your brain has its own immune cells called microglia — tiny “guardians” that constantly scan for infection, injury, or toxins.
When activated, microglia release inflammatory molecules (cytokines) to fight off danger and clean up debris.
In small bursts, this response is healthy.
But when activation becomes chronic — due to infection, toxins, metabolic imbalance, or stress — those same cytokines begin to damage the very neurons they’re meant to protect.
This persistent inflammation inside the nervous system is called neuroinflammation.
It disrupts communication between brain cells, slows neurotransmitter production, and impairs mitochondrial energy — leading to fatigue, cognitive fog, and eventually structural brain changes.
2. What Causes Neuroinflammation?
Several factors can “prime” microglia into a chronic reactive state:
A. Chronic Infections
Viruses (like Epstein–Barr, HSV-1, or SARS-CoV-2) and bacteria (like Borrelia in Lyme disease) can cross the blood–brain barrier, triggering long-term immune activation.
B. Toxins and Pollutants
Heavy metals, mold mycotoxins, pesticides, and air pollutants generate oxidative stress that irritates microglia.
C. Metabolic Imbalance
High blood sugar, insulin resistance, or obesity increase systemic inflammation that spills into the brain.
D. Stress and Sleep Deprivation
Chronic stress hormones (cortisol, adrenaline) activate inflammatory pathways.
Poor sleep blocks the brain’s natural detox system — the glymphatic system — which clears out inflammatory debris.
E. Nutrient Deficiency
Low levels of omega-3s, B vitamins, magnesium, or antioxidants reduce the brain’s ability to neutralize inflammation.
F. Autoimmunity or Trauma
Inflammation from autoimmune conditions or physical injury can “spill over” into the nervous system, maintaining the inflammatory loop.
3. Symptoms of Neuroinflammation
Because it affects both neurons and neurotransmitters, neuroinflammation can look like many different disorders.
Common symptoms include:
Brain fog or poor focus
Short-term memory lapses
Slower processing speed
Fatigue or unrefreshing sleep
Depression or anxiety
Light or sound sensitivity
Headaches or pressure sensation
Word-finding difficulty
“Wired but tired” feeling
If left unchecked, chronic neuroinflammation can accelerate brain aging and raise the risk for dementia, Parkinson’s disease, or multiple sclerosis.
4. The Biology of Brain Inflammation
The brain’s immune environment is unique — it’s separated from the rest of the body by the blood–brain barrier (BBB).
When that barrier becomes leaky from inflammation, toxins and immune cells can cross into the brain, perpetuating damage.
Inside the brain, the main players are:
Microglia: Immune cells that release cytokines like IL-6, TNF-α, and IL-1β.
Astrocytes: Support cells that regulate blood flow and neurotransmitters but can become reactive under stress.
Cytokines: Chemical messengers that influence mood, motivation, and cognition.
When these systems stay in “alert” mode, neurons lose their ability to repair — and mitochondrial energy declines.
That’s why neuroinflammation feels like both mental and physical exhaustion.
5. How Neuroinflammation Connects to Dementia
Decades of research show that neuroinflammation plays a central role in neurodegenerative diseases.
In Alzheimer’s, chronic inflammation accelerates beta-amyloid buildup and tau tangles.
In Parkinson’s, it damages dopamine-producing neurons.
In vascular dementia, inflammation injures small blood vessels, reducing oxygen delivery.
In post-viral syndromes, it disrupts neurotransmission and impairs cognitive recovery.
In essence: whether triggered by infection, toxins, or stress, neuroinflammation accelerates the same brain-aging pathways that lead to dementia.
6. How We Evaluate Neuroinflammation
At HealthSpan, we don’t guess — we test.
While there’s no single “neuroinflammation test,” patterns of lab markers and symptoms provide a clear picture.
Our typical work-up includes:
CRP, ESR, ferritin — general inflammation markers.
Cytokine profile (IL-6, TNF-α) — if available.
Homocysteine and B12/folate — markers of methylation and vascular health.
Mitochondrial and nutrient panels — including CoQ10, carnitine, and glutathione.
Cognitive screening (MoCA or CNS Vital Signs).
Optional brain imaging (quantitative EEG, MRI with volumetrics) when indicated.
These help determine whether inflammation is active, chronic, or secondary to another process — like infection, metabolic stress, or sleep disruption.
7. How to Calm Neuroinflammation Naturally
The brain’s immune system responds best to gentle, steady repair.
The goal isn’t to suppress inflammation completely — it’s to rebalance the immune response and restore healthy signaling.
Here’s our four-pillar approach:
A. Nutrition: Feed the Anti-Inflammatory Brain
Omega-3 fats (EPA + DHA) — reduce microglial activation and support neuronal membranes.
Found in wild salmon, sardines, flaxseed, and algae oil.
Colorful vegetables and polyphenols — provide antioxidants that quench free radicals.
Berries, turmeric, green tea, olive oil, rosemary, and dark greens.
Balanced blood sugar — high insulin spikes worsen brain inflammation.
Emphasize protein, fiber, and slow carbs.
Avoid inflammatory foods — refined sugar, processed oils, gluten (in sensitive individuals), and excess alcohol.
B. Restore Mitochondrial Energy
When mitochondria underperform, neurons can’t detox or repair.
Support them with:
CoQ10 and acetyl-L-carnitine — improve ATP production.
Alpha-lipoic acid and glutathione — restore redox balance.
B vitamins (especially B12, folate, B6) — key methylation cofactors.
Creatine and magnesium — stabilize cellular energy.
These nutrients not only boost energy but directly reduce microglial inflammation.
C. Rebuild the Gut–Brain Axis
Nearly 70% of the immune system resides in the gut.
A disrupted microbiome can continuously “feed” neuroinflammation.
Support gut integrity by:
Eating fiber-rich, whole foods.
Including fermented foods or probiotics.
Avoiding ultra-processed foods and artificial sweeteners.
Identifying hidden sensitivities (gluten, dairy, histamine triggers).
A healthy gut signals safety to the brain — calming microglia and balancing neurotransmitters.
D. Reset the Nervous System
The brain can’t heal in a state of constant threat.
Practices that shift the body toward parasympathetic (rest-and-repair) mode are essential:
Deep sleep: The glymphatic system clears inflammatory debris during deep sleep. Prioritize 7–9 hours in a dark, cool room.
Breathwork: Slow exhalations activate the vagus nerve and lower cytokines.
Try 4-7-8 breathing or Bhramari pranayama (humming bee breath) for calming.
Meditation or prayer: Shown to reduce IL-6 and TNF-α levels.
Movement: Gentle aerobic activity increases brain-derived neurotrophic factor (BDNF), which promotes repair.
Community and connection: Social engagement releases oxytocin and reduces inflammatory gene expression.
8. Advanced Integrative Therapies
For patients with persistent neuroinflammation, we may use targeted interventions, including:
Low-dose naltrexone (LDN): modulates microglial activation and improves fatigue and cognition.
Photobiomodulation (red/near-infrared light therapy): enhances mitochondrial repair and oxygenation.
Hyperbaric oxygen therapy (HBOT): increases brain oxygen and reduces inflammation.
IV nutrient therapy: replenishes antioxidants and mitochondrial cofactors.
These therapies can accelerate recovery when combined with foundational lifestyle support.
9. Tracking Progress and Recovery
Improvement often follows a gradual arc:
Energy and mood stabilize.
Focus and memory sharpen.
Sleep deepens.
Emotional resilience returns.
Healing neuroinflammation is like clearing smoke from a room — once the air is clean, the light returns.
Bottom Line
Neuroinflammation is not just a brain issue — it’s a whole-body signal that your immune and energy systems are out of sync.
It can arise from infection, toxins, stress, or diet — but it can also resolve when the root causes are addressed.
You can calm it with food, nutrients, rest, and reconnection.
Your brain is remarkably adaptable — given the right environment, it can repair itself far more than most people realize.
At HealthSpan Internal Medicine, we integrate advanced testing, nutritional therapy, and mind-body practices to help patients cool neuroinflammation and rebuild their Brainspan — restoring energy, clarity, and confidence in daily life.
Neuroinflammation is reversible when you uncover the root causes.
Schedule an Evaluation with Dr. Knape to identify hormonal, metabolic, immune, and gut-driven triggers—and build a personalized plan to calm inflammation naturally.
👉 Book your Discovery Call today.
Sources
🧠 Neuroinflammation in Neurological Disease
Heneka MT et al., Lancet Neurology, 2015 — PMC
A foundational review explaining how activated microglia, cytokines, and chronic inflammatory signaling contribute to cognitive decline, mood changes, and neurodegeneration.
Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC4676358/
🔥 Systemic Inflammation & Brain Fog / Cognitive Impairment
Marsland AL et al., Brain, Behavior, and Immunity, 2017 — PMC
Demonstrates the link between elevated inflammatory markers (CRP, IL-6, TNF-α) and impaired memory, focus, and executive function. Supports lifestyle and metabolic pathways for calming neuroinflammation.
Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC6404203/
🧬 Gut–Brain Axis & Neuroinflammation
Cryan JF et al., Physiological Reviews, 2019 — PMC
Defines how gut dysbiosis, intestinal permeability, and microbial metabolites trigger neuroinflammation. Supports the use of microbiome interventions, nutrition, and gut-repair strategies.
Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC6775482/
🌿 Lifestyle Strategies to Reduce Neuroinflammation
Pawelec G & Goldeck D, Immunity & Ageing, 2021 — PMC
Shows how nutrition, exercise, mitochondrial support, sleep optimization, and stress reduction lower inflammatory pathways and improve cognitive health across the lifespan.
Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC8300032/
⚡ Nutraceuticals With Neuroprotective & Anti-Inflammatory Effects
Hussain G et al., Frontiers in Aging Neuroscience, 2018 — PMC
Reviews natural compounds—including omega-3 fatty acids, curcumin, resveratrol, flavonoids, and polyphenols—that can calm microglial activation and protect neurons from inflammatory damage.
Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC6049990/
Medically reviewed by
Dr. Jessica Knape, MD, MA Board Certified in Internal Medicine and Integrative and Holistic Medicine
Healthspan Internal Medicine — serving patients in Boulder, CO
Book a Discovery Call | About Dr. Knape
This content is for educational purposes and does not replace personalized medical advice.
