Brain Inflammation Reduction

Neuroinflammation is protective when acute and damaging when chronic: persistently activated microglia release IL-1beta, TNF-alpha and reactive oxygen species that impair synaptic function and accelerate neurodegeneration. It is a shared feature of Alzheimer's disease, Parkinson's disease, depression, long COVID and post-concussion syndrome. Systemic drivers — visceral obesity, insulin resistance, periodontal disease, poor sleep and chronic stress — feed directly into central inflammation, which is why metabolic and sleep interventions outperform any supplement.

Sleep 7-9 hours: glymphatic clearance of inflammatory and metabolic waste occurs predominantly during deep sleep. Exercise aerobically, which reduces microglial activation in animal models and lowers systemic inflammatory markers in humans. Treat insulin resistance and visceral adiposity, and address periodontal disease, which is a documented source of systemic inflammatory load. Supplement layer: EPA/DHA 2-3 g/day, bioavailable curcumin 500-1000 mg/day, correct vitamin D to 30-50 ng/mL, and consider a Mediterranean or MIND dietary pattern, which has the best observational support for slower cognitive decline. Stop smoking and minimise alcohol.