If your morning starts with a struggle rather than energy, even after eight hours of sleep, and your thoughts feel stuck in a fog, making it hard to focus, the culprit may not be just a lack of caffeine or willpower. More and more experts are talking about ‘neuroinflammation’βa silent but destructive process in the brain. Elena Garrido, a renowned Spanish specialist in functional nutrition and psycho-neuro-immuno-endocrinology (PNIE), has dedicated her new book ‘Your Brain is Inflamed’ to this invisible threat to mental well-being.
Her journey into this subject began with her own story. Years of battling digestive issues, hormonal imbalances, and autoimmune diseases led her to recognize the enormous impact of nutrition. Realizing that food affects not just the body but also mental clarity, she decided to devote herself to nutrition science, aiming to help others facing similar challenges.
The invisible enemy in our heads
So why has neuroinflammation remained in the shadows for so long? The trouble lies in its stealth. This process isnβt visible through standard blood tests or simple scans. Its symptomsβfatigue, trouble focusing, headaches, mood swingsβare too vague. Itβs easy to blame them on a fast-paced lifestyle, stress, or aging. Traditional medicine, which is used to treating specific symptoms separately, often overlooks the fact that all these ailments may share a common root: inflammation.
You can recognize the enemy by indirect signs. ‘Brain fog,’ unexplained mood swings, chronic fatigue that doesn’t go away with rest, and sleep disturbances are all warning signals. Physical symptoms also count, such as frequent headaches or digestive problems, since the ‘gut-brain axis’ plays a key role here.
What fuels the fire?
The main triggers of brain inflammation are foods that have become staples of the modern diet. Sugar and refined flour cause sharp spikes in glucose levels. Refined oils, which are abundant in ultra-processed foods, introduce low-quality fats into the body and damage gut microbiota. The connection between the brain and other body systems is significant. For example, the skin and brain are closely linked. Inflammatory processes in the nervous system disrupt hormonal balance and accelerate metabolic aging, leading to increased skin sensitivity, acne, or eczema.
Even technologies designed to improve our lives can do harm. Constant use of social media negatively affects attention and memory. The mechanism of instant rewards and fragmented information delivery makes it difficult to concentrate and retain new knowledge. It’s important to use devices as allies while avoiding information overload and the constant urge to compare yourself to others.
The path to healing: practical steps
The antidote lies in foods with the opposite effect. Vegetables rich in antioxidants, oily fish, nuts, extra virgin olive oil, and spices such as turmeric help the body fight inflammation. A simple change in diet can work wonders: stabilizing blood sugar levels and cutting out junk food restore mental clarity, energy, and a good mood. However, sometimes diet alone is not enough.
One key to reducing inflammation is activating the vagus nerve. It stimulates the parasympathetic nervous system, helping the body relax and recover. Simple practices such as deep breathing or even a warm shower can help regain mental clarity. Techniques like acupressure, spending time in nature, walking, and good sleep hygiene are also beneficial for regulating the nervous system. When it comes to physical activity, a mindful approach is important. It’s necessary to find a balance between effort and rest, combining strength training, cardio, and recovery. This helps stabilize glucose and lower inflammation levels.
For those suffering from persistent fatigue, it’s important to understand: you don’t have to accept it. These symptoms are your body’s signal that changes are needed. You can start small: have a protein-rich breakfast instead of sugary foods, take daily walks, prioritize sleep, and practice deep breathing. Recognizing that body and mind are inseparable offers hope. This holistic approach to health allows you not merely to fight symptoms but to restore true well-being, showing compassion to yourself and those around you.
