How Inflammation Affects Your Mood (and What to Do About It)

Why Is Everyone Talking About Inflammation?

Inflammation has become a major focus in medicine, wellness, and nutrition because it's now recognized as a root cause or contributing factor to many chronic diseases—ranging from heart disease and autoimmune conditions to mental health disorders and neurodegenerative diseases. The rise in chronic inflammatory conditions is likely linked to modern diet, stress, environmental toxins, sedentary lifestyles, and microbiome imbalances.

Traditionally, inflammation was viewed as a protective response to infection or injury, but chronic low-grade inflammation ("silent inflammation") is now understood as a major driver of aging, metabolic disorders, and neurological diseases.

Root Causes of Chronic Inflammation

1. Dietary Factors

• Ultra-processed foods → high in refined sugars, seed oils (high in omega-6), and additives

• Sugar & refined carbohydrates → spikes blood sugar and insulin, leading to metabolic stress

• Industrial seed oils (canola, soybean, corn) → high omega-6/omega-3 ratio promotes inflammation

• Food sensitivities (gluten, dairy, lectins, nightshades) → contribute to gut permeability & immune activation

• Artificial additives & preservatives → disrupt gut microbiome and increase oxidative stress

• Alcohol & excessive caffeine → disrupts liver detox pathways and triggers oxidative stress

2. Gut Health & Microbiome Dysfunction

• Leaky gut (intestinal permeability) → allows undigested food particles & toxins to enter bloodstream, triggering immune responses

• Dysbiosis (gut bacteria imbalance) → loss of beneficial bacteria and overgrowth of harmful strains drive inflammation

• Small Intestinal Bacterial Overgrowth (SIBO) → contributes to systemic inflammation, brain fog, and IBS

3. Chronic Stress & Poor Sleep

• Cortisol dysregulation → prolonged stress leads to increased pro-inflammatory cytokines

• Sleep deprivation → increases inflammatory markers like CRP, IL-6, and TNF-alpha

4. Environmental & Lifestyle Factors

• Toxin exposure (heavy metals, pesticides, plastics, air pollution) → triggers oxidative stress & inflammation

• Sedentary lifestyle → lowers anti-inflammatory molecules like adiponectin, increases insulin resistance

• Mold exposure → mycotoxins trigger systemic inflammation

5. Underlying Medical Conditions

• Metabolic syndrome (insulin resistance, obesity, hypertension)

• Autoimmune diseases (rheumatoid arthritis, lupus, Hashimoto’s, Crohn’s, etc.)

• Cardiovascular disease (atherosclerosis is an inflammatory process)

• Neuroinflammation (linked to depression, anxiety, Alzheimer’s, Parkinson’s, ADHD)

How to Diagnose Chronic Inflammation

While symptoms can be vague (fatigue, joint pain, brain fog, weight gain, digestive issues), the best way to confirm inflammation is through lab testing.

Key Lab Markers for Inflammation

Basic Labs (Covered by Insurance)

1. C-Reactive Protein (CRP) - High Sensitivity (hs-CRP)

o Gold standard for systemic inflammation; linked to cardiovascular risk

o Optimal: <1.0 mg/L

o Elevated: >3.0 mg/L (high inflammation risk)

2. Erythrocyte Sedimentation Rate (ESR)

o Measures how fast red blood cells settle; elevated levels indicate chronic inflammation

o Normal: <20 mm/hr (varies with age & gender)

3. White Blood Cell Count (WBC)

o Elevated WBCs can indicate chronic low-grade inflammation or infection

4. Fasting Insulin & Hemoglobin A1C (HbA1c)

o Insulin resistance drives inflammation and metabolic dysfunction

o Optimal Fasting Insulin: <5 μIU/mL

5. Homocysteine

o High levels linked to cardiovascular disease & inflammation

o Optimal: <10 µmol/L

Advanced Functional Medicine Labs

1. Omega-3 Index

o Evaluates omega-6/omega-3 ratio, which impacts inflammatory balance

o Ideal: Omega-6:Omega-3 ratio <4:1

2. Gut Microbiome Testing (GI-MAP, Viome, Genova)

o Assesses dysbiosis, leaky gut, and overgrowth of inflammatory bacteria

3. Liver Function Tests (ALT, AST, GGT)

o Chronic inflammation contributes to liver dysfunction & fatty liver disease

4. Adrenal & Cortisol Testing (DUTCH Test)

o Evaluates stress-related inflammation and cortisol imbalance

How to Reduce Chronic Inflammation

1. Anti-Inflammatory Diet

• Increase:

o Wild-caught fish (high in omega-3)

o Extra virgin olive oil & avocado oil

o Grass-fed meats & organ meats

o Organic vegetables, berries, and cruciferous veggies

o Fermented foods (sauerkraut, kimchi, kefir)

o Turmeric, ginger, garlic, rosemary, and other anti-inflammatory herbs

• Reduce/Avoid:

o Processed foods, seed oils, sugar, artificial additives

o Gluten & dairy (if sensitive)

o Alcohol & processed meats

2. Optimize Gut Health

• Take a quality probiotic & eat prebiotic-rich foods

• Heal leaky gut with collagen, L-glutamine, bone broth

• Consider gut testing if symptoms persist

3. Manage Stress & Sleep

• Morning sunlight & minimize blue light at night for circadian balance

• Breathwork, meditation, or journaling to reduce stress

• 8+ hours of quality sleep → melatonin is anti-inflammatory

4. Reduce Toxins

• Use a water filter to avoid heavy metals & PFAS

• Choose organic produce for reduced pesticide exposure

• Avoid plastics & endocrine-disrupting chemicals

5. Supplements (If Needed)

• Omega-3 (DHA/EPA): 2-4g daily

• Curcumin: 500-1000 mg daily (liposomal or with black pepper for absorption)

• Magnesium (glycinate or malate): 300-400 mg daily

• Vitamin D3 + K2: 2000-5000 IU daily

• Resveratrol or Quercetin: For additional antioxidant support

Recommended Podcasts & Books on Inflammation

Podcasts:

1. The Drive – Peter Attia, MD (Deep dive on inflammation, aging, metabolic health)

2. Huberman Lab – Andrew Huberman, PhD (Science-based insights on inflammation & longevity)

3. FoundMyFitness – Rhonda Patrick, PhD (Great for nutrition & inflammation research)

4. The Doctor’s Farmacy – Mark Hyman, MD (Functional medicine perspective on inflammation)

5. ZOE Science & Nutrition Podcast (Gut microbiome, inflammation, and personalized nutrition)

Books:

1. The Inflammation Spectrum – Will Cole, IFMCP

2. The UltraMind Solution – Mark Hyman, MD (Link between brain inflammation & mental health)

3. Brain Maker – David Perlmutter, MD (Gut-brain connection & inflammation)

4. The End of Alzheimer’s – Dale Bredesen, MD (Neuroinflammation & cognitive health)

5. Metabolical – Robert Lustig, MD (How diet & sugar drive systemic inflammation)

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Final Thoughts:

Chronic inflammation is at the root of most modern diseases, but it can be reversed with diet, lifestyle changes, gut health optimization, stress management, and environmental detoxification.

If you’re struggling with symptoms, we are here to help!