How to improve the Nervous system
For educational purposes only
The phrase, “My nerves are on edge” came from an expression from the 1800’s from “the edge of a cutting instrument or tool” transferring the meaning to how one feels. The meaning involves feeling nervous, tense, jittery, or irritable. This feeling originates from the nervous system. The prefix “neuro” relates to nerves or the nervous system.
Your emotions are influenced by the world around you, including people and animals. It is an invisible drive of feelings that move through your body with speed and exhilaration. Emotions send signals such as happiness or sadness. The limbic system is a group of interconnected structures located deep within the brain. Bottom line, years ago the brain and body were viewed separately, but today it is recognized that there is a definite connection between the mind, body and spirit.
Research demonstrates that your emotions stimulate particular activities within the nervous system. The command center of the body is the nervous system, which has the ability to distinguish between different types of emotions. It controls thoughts, memory, learning, and feelings. It is involved in controlling movement like coordination and balance and also the automatic response to things that occur around you. The nervous system is active in regulating other body systems like digestive, respiratory and cardiovascular.
There are ways to help you handle your nervous system and nerves. Learn to be self-aware and check in with yourself as to how you are feeling. Pause and take easy, deep breaths. Be still. Take advantage of thinking about how you are feeling and your thoughts. If you find that you are tired, if able take a nap or make sure you are getting enough sleep each night. It is very important for your nervous system to relax.
Movement can help one to reduce your nerves being on edge and release tension or concentrated emotions. It includes the following:
- Dance Yoga
- Stretching Swimming
- Martial arts Yoga
- Taking relaxing walks outside
A Healthy Diet can help the Nervous System
When an individual has fluctuations in their blood sugar, it can cause nerves to be on edge. Therefore, eating a well-balanced diet, including complex carbohydrates such as whole grain bread, noodles, etc., can help to stabilize blood sugar. The simple sugars found in candy, cake, cookies can cause an unhealthy high and low blood sugar. Also, caffeine is a stimulant, so it excites the nervous system and brain. Have you heard of coffee jitters? Well, coffee with its caffeine will provide that high feeling influencing the nervous system and then blood sugar will drop and one will feel the low. It clearly has a negative effect on the nervous system.
Phospholipids
Phospholipids are compounds that contain fatty acids, glycerol, and phosphorous. They are at high concentrations within the nervous tissue and provide around 25% of the dry weight of the adult brain. They are part of developing and maintaining the nervous system's cellular activities. They are involved in signaling and provide energy.
Part of the family of phospholipids include Phosphatidylcholine, Phosphatidylserine, Phosphatidylinositol and Phosphatidylethanolamine
Certain phospholipids have been shown to manufacture the brain neurotransmitter, acetylcholine, which is essential for memory. Scientists believe that phospholipids may be helpful for nerves.
Phosphatidylethanolamine is a complex of phospholipids located mainly in the brain’s nerves, white matter, and in the spinal cord.
Phospholipids are found in eggs, meat, seed oils, and also in seafood. One may find small amounts in certain plant foods. They are also available as dietary supplements.
Docosahexaenoic acid (DHA) is an omega-3 fatty acid like EPA, which is both important for nerve cell structure, function and for the brain.
The B Vitamins
The B vitamins are important for the nervous system since they operate as coenzymes and work in the nervous system and transmission of the nerves. Some researchers believe that vitamin B1, B6 and B12 have a synergistic biochemical role together in the nervous system.
These 3 B vitamins are considered necessary to maintain the balance of the nervous system's function. It has been observed in research that low levels cause various neurological problems. Since they are unable to be stored, they are critically important to consume from diet or supplements.
Vitamin B1 as thiamine
Vitamin B1 plays a major function in the nervous system and is involved in cellular energy metabolism. It is a key cofactor to assist in converting carbohydrates into usable energy for nerve cells.
Vitamin B2 as riboflavin
Vitamin B2 is important in producing ATP energy in the brain and has a neuroprotective effect. It helps with antioxidant properties to help nerves with the body’s inflammatory response.
Vitamin B6 as pyridoxine
Vitamin B6 is required for a variety of functions in the body, including for the manufacturing of brain neurotransmitters such as dopamine, serotonin and gamma aminobutyric acid (GABA). It influences the adrenergic, the serotonergic and the glutamatergic system and has a neuroprotective role.
Vitamin B12 as methylcobalamin
Vitamin B12 is essential for brain neurotransmitters such as dopamine and serotonin, and to help with cell signaling. It is needed to help with maintaining the nervous system integrity. Low levels can cause problems with cellular metabolic pathways and conditions with the optic and peripheral nerves, and spinal cord.
Niacin or niacinamide
The B vitamin niacin has been shown in laboratory research to be important for growth and maintaining the central nervous system.
Pantothenic acid
Pantothenic acid is essential for manufacturing energy but also is involved with the nervous system since it helps to maintain the function of brain cells. It is involved with a part of Coenzyme-A (CoA), which is an enzyme that is utilized in biochemical reactions. It is necessary to synthesize brain neurotransmitters such as acetylcholine and serotonin, which has an effect on cognition.
In summary, many may say today that their nerves are on edge. Emotions are influenced by the world around us. Emotions are an invisible drive of feelings that move through the body. The nervous system is the command center of the body and influences many different body systems. Therefore, it is important to pause and determine how we feel and be aware of our thoughts. Movement may help to release some of that nervous tension. There are phospholipids and vitamin B that help support the nervous system with its nerves and brain neurotransmitters.
If you have a health condition and or take medication, it’s always best to check with your healthcare provider prior to taking supplements.
Disclaimer: This blog is for informational purposes only and is not a substitute for professional medical advice. If you have health concerns, consult a healthcare provider. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
References
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Gasperi V, Sibilano M, Savini I, Catani MV. Niacin in the Central Nervous System: An Update of Biological Aspects and Clinical Applications. Int J Mol Sci. 201923;20(4):974.
Jacob E, Herbert V. Vitamin B12 and the nervous system. Editor(s): Sudhir Kumar, Chemistry of Brain, Pergamon. 1980;127-142.
Kennedy DO. B Vitamins and the Brain: Mechanisms, Dose and Efficacy--A Review. Nutrients. 2016;8(2):68.
Porcellati G. Phospholipid Metabolism in Neural Membranes. In: Sun, G.Y., Bazan, N., Wu, JY., Porcellati, G., Sun, A.Y. (eds) Neural Membranes. Experimental and Clinical Neuroscience. 1983.
Schverer M, O'Mahony SM, O’Riordan KJ et al. Dietary phospholipids: Role in cognitive processes across the lifespan. Neurosci Biobehav Rev. 2020; 111:183-193.
