The nervous system goes through it all. It takes care of digestion, breathing, emotions, body temperature, heart rate, and so much more. And, sometimes, it needs extra support. Below, we take a look at some of the best ways to look after your nervous system, naturally.
What is the nervous system?
Think of the nervous system as a sophisticated communication highway that sends signals between the brain and the entire body, including internal organs (1). Beyond its mechanical functions, it plays a pivotal role in shaping emotions, thoughts, and every nuanced bodily action.
This intricate network enables us to express opinions, operate vehicles, engage in musical pursuits, respond to danger, demonstrate empathy towards others, and perform numerous other activities.
The nervous system has two main parts: the central nervous system (CNS), consisting of the brain and spinal cord, and the peripheral nervous system (PNS), which comprises all the nerves extending from the brainstem and spinal cord (2).
What is the autonomic nervous system?
The autonomic nervous system (ANS) is a subdivision of the peripheral nervous system that oversees involuntary processes like heart rate, digestion, and breathing (3). It has two branches: the sympathetic (‘fight-or-flight’) and parasympathetic (‘rest and digest’) nervous systems.
In the face of danger, the sympathetic system nervous system releases cortisol and adrenaline, stress hormones that ready the body for action (4). When the threat has passed, the parasympathetic nervous system intervenes to soothe the body, promoting recovery and conserving energy (5).
Together, the sympathetic and parasympathetic nervous systems work to bring balance and harmony to the body.
How does stress affect the nervous system?
A little bit of stress is normal, healthy even. However, chronic stress can disrupt the delicate balance of the autonomic nervous system, revving up the sympathetic nervous system and leaving the body in a constant state of ‘fight-or-flight’.?
Natural support for the nervous system
Prioritise sleep
Sleep is vital for the nervous system. REM sleep, the deepest stage of sleep where we dream, helps the emotional mind return to a state of balance and neutrality. When we can’t access this valuable ‘overnight therapy’, we might become emotionally reactive, irritable, and anxious (6).
Getting into bed an hour earlier, following a relaxing wind-down routine, and avoiding caffeine after midday can help you clock those precious z’s.
You can also learn more about improving your sleep quality here.
Find ways to decompress
Finding activities that downregulate your sympathetic nervous system and activate your parasympathetic nervous system – responsible for your ‘rest and digest’ functions – will serve as a buffer against modern-day stressors.
Mind-body exercises like conscious belly breathing, meditation, and yoga stimulate the vagus nerve – the main nerve that runs to the parasympathetic nervous system – making them great additions to your arsenal.
Regular exercise is another tried-and-tested tool for reducing stress and rebalancing the nervous system, so consider incorporating more movement into your life. Even a 10-minute walk on your lunch break can help.
Eat better
Eating a diet rich in fruits, vegetables, complex carbohydrates, and healthy fats will help supply the vitamins, minerals, and antioxidants needed for nervous system function and emotional health.
Combining elements of the Mediterranean diet and the DASH (Dietary Approaches to Stop Hypertension) diet, the MIND diet is specifically designed for the brain, which is the commander-in-chief of the nervous system (7).
The MIND diet is mainly plant-based and limits the intake of saturated fat and animal-derived products. It focuses on green leafy vegetables, berries, whole grains, nuts, oily fish, beans, and olive oil, foods known to target brain health.
The SMILES trial explored the link between a predominantly plant-based diet and psychological function (8). After 12 weeks of eating mainly plant foods, more than 30 per cent of the control group – who experienced low mood at the start – saw a positive change.
The researchers attributed this improvement to the supportive impact of plant foods on gut health, which then supported the brain through the gut-brain axis.
Best vitamins for the nervous system
Alongside adopting a balanced, whole-food, plant-forward diet, ensuring you get a plentiful intake of the following nutrients will help support your nervous system.? These nutrients are available as stand-alone products, or for convenience, you may wish to consider taking a multivitamin.
Omega 3
The long-chain omega 3 fatty acids, EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) come top of the list for brain health. In particular, DHA contributes to the maintenance of normal brain function.* Find it: Oily fish or plant-based microalgae.
* A beneficial effect is obtained with a daily intake of 250mg of DHA
Iodine
Iodine is an important trace mineral needed in small quantities to support health. Crucially, iodine supports normal nervous system function. Find it: Prunes.
Magnesium
An essential mineral involved in over 300 biochemical processes, magnesium contributes to the normal functioning of the nervous system. Find it: Pumpkin seeds.
Vitamin C
Aside from immune health, vitamin C also plays an important role in supporting nervous system function. Find it: Goji berries.
Vitamin D3
Although vitamin D3 is known as the ‘sunshine vitamin’, it operates like a hormone in the body. Some experts believe low levels may affect the nervous system (9). Find it: Mushrooms.
Adaptogenic herbs
Adaptogenic herbs like Ashwagandha, Siberian Ginseng, and Korean Ginseng are often recommended by nutritionists to support wellbeing (10).
Palmitoylethanolamide
PEA is an endocannabinoid-like compound in almost every cell, tissue, and fluid in the body. Naturally produced when cells are damaged or threatened, PEA is a well-researched alternative to CBD. It’s a popular choice to support nervous system function and physical discomfort.
Theanine
The amino acid found in green and black teas, theanine, is a useful addition for those looking to support mental performance and nervous system function.
Turmeric
The active compound in turmeric, curcumin, has been celebrated for generations. Many people take it to support their overall health and wellbeing (11).
Choline
Choline is another important addition for brain health. Studies suggest those who consume higher amounts of choline have a lower risk of cognitive decline (12). Find it: Eggs.
B vitamins
The family of B vitamins are involved in many different biochemical processes. In particular, vitamins B1, B3 (niacin), B6, B7 (biotin), and B12 contribute to the normal functioning of the nervous system. Find them: Green leafy vegetables.
To give your nervous system an extra helping hand, you may wish to try the newest addition to our B-complexes, Neuro-B, designed with healthy nerves in mind. The comprehensive formula contains relevant amounts of vitamin B1 for the nervous system, vitamin B6 (as PSP) for normal red blood cell formation, and B12 for normal neurological and psychological formation.
Want to learn more?
If you want to find out more about supporting your nervous system, please explore the rest of our dedicated health blog. Alternatively, please get in touch with our team of expert Nutrition Advisors, who are on hand to provide free, confidential advice.
References:
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Horton J, Zimmermann KA, Bradford A., The nervous system: Facts, function and diseases. LiveScience. 2023. Available online: https://www.livescience.com/22665-nervous-system.html
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How does the nervous system work? National Center for Biotechnology Information. Available online: https://www.ncbi.nlm.nih.gov/books/NBK279390/
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McCorry LK., Physiology of the autonomic nervous system. Am J Pharm Educ. 2007;71(4):78.
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Dutfield S, Lanese N., Fight or flight: The sympathetic nervous system. LiveScience. 2022. Available online: https://www.livescience.com/65446-sympathetic-nervous-system.html
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Tindle J, Tadi P., Neuroanatomy, Parasympathetic Nervous System. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing. 2022.
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Vandekerckhove M, Wang YL., Emotion, emotion regulation and sleep: An intimate relationship. AIMS Neurosci. 2017;5(1):1-17.
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Diet Review: Mind diet. The Nutrition Source. Available online: https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/mind-diet/
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Jacka FN, O’Neil A, Opie R et al., A randomised controlled trial of dietary improvement for adults with major depression (the ‘SMILES’ trial). BMC Med. 2017;15:23.
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Wrzosek M, ?ukaszkiewicz J, Wrzosek M, Jakubczyk A, Matsumoto H, Pi?tkiewicz P, Radziwo?-Zaleska M, Wojnar M, Nowicka G., Vitamin D and the central nervous system. Pharmacol Rep. 2013;65(2):271-8.
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Panossian A, Wikman G., Effects of Adaptogens on the Central Nervous System and the Molecular Mechanisms Associated with Their Stress-Protective Activity. Pharmaceuticals (Basel). 2010;3(1):188-224.
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Kulkarni SK, Dhir A., An overview of curcumin in neurological disorders. Indian J Pharm Sci. 2010;72(2):149-54.
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Liu L, Qiao S, Zhuang L et al.., Choline Intake Correlates with Cognitive Performance among Elder Adults in the United States. Behavioural Neurology. 2021.
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Olivia
Olivia Salter has always been an avid health nut. After graduating from the University of Bristol, she began working for a nutritional consultancy where she discovered her passion for all things wellness-related. There, she executed much of the company’s content marketing strategy and found her niche in health writing, publishing articles in Women’s Health, Mind Body Green, Thrive and Psychologies.
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