Happy Sunflower

The neurological system consists of the brain, spine and nervous system (the nerves that connect them).

Brain health, or more precisely, neurological health, is fast becoming one of the most important topics of our decade. Why? ‘Brain health’ is so much more than just our memory or ability to learn.

Our nervous system is a multitasking control centre guiding us through our daily lives – whether in speech, movement, respiration or mood, including our thoughts and feelings.

 

The autonomic nervous system (ANS) is a division of the nervous system that acts mostly unconsciously. It governs bodily functions, internal organs, smooth muscle and glands. It operates in two distinctively different ways:

Parasympathetic (calming)

Sympathetic (activating)

When we are experiencing an activation of the ANS, we are in stress. When in stress, we go into a fight/ flight/ freeze response. This activation will increase our blood pressure, heart rate and speed up our breathing. Our body is designed to experience short bouts of stress. However, it doesn’t know how to deal with long-term stress, which is something many people in the modern world are struggling with.

​

Besides stress, which is the most detrimental and yet the most common concern, there are many other aspects of our lives negatively affecting the health and functioning of the neurological system:

- sedentary lifestyle

- dietary habits (and lack of certain nutrients)

- environmental pollution

- EMF’s

- alcohol and drugs (recreational as well as pharmaceuticals)

- head injuries (including sport related head trauma)

- hormonal imbalance (due to low thyroid and naturally occurring changes during perimenopause and menopause)

- vascular problems (obstructed blood flow in the neck area, mostly due to our posture)

- genetics (how we detoxify, how we rest as well as how sensitive we are)

 

What does our neurological system need to function optimally?

- Good circulation (as blood brings in the needed nutrients)

- Stimulation (by admiring beauty around us, experiencing with our senses, learning something new – which also requires focus, changing our habits)

- Relaxation (meditation, journaling or performing a monotonous task, a simple handcraft, being in nature)

- Focus (active learning and computing, memorizing, paying attention to our subconscious mind through thoughts and feelings = mindfulness)

- Rest (sleep)

 

Getting 8 hours of sleep a night may not be enough for somebody with a highly sensitive nervous system or someone who is dealing with a lot of stress. When the ANS is activated, the quality of sleep tends to be poor. In this case, we need to create a lifestyle that will slowly bring us back to the natural homeostasis when the parasympathetic and sympathetic nervous systems are balanced.

We may need to introduce more relaxing activities, increase gentle exercise (walks, swimming, yoga, breathing techniques) and find extra support in adaptogenic herbs.

Adaptogens are powerful plant medicines that help our body cope with stress. They are nourishing to the nervous system and calming at the same time. Many of them (like Ashwagandha) literally teach the body how to use energy efficiently. They tend to make us feel more energetic in the day and promote deeper, more restful sleep at night.​

Traditionally used adaptogens for neurological health are:

Lion’s Mane

Reishi

Ginseng

Ashwagandha

Herbs for neurological health:

Rosemary, the common herb, is an excellent stimulant (without caffeine) and promotes a healthy circulation.

Ginkgo Biloba has been traditionally used to increase memory as it also promotes a healthy blood flow.

Brahmi and Tulsi (Holy Basil) are two well-known herbs in Ayurveda to promote mental clarity.

 

According to many medicinal traditions, the neurological system is closely linked with our immunity. When our immune system doesn’t work optimally, it may be due to very high levels of stress, in other words, the activation of our ANS. In order to improve our immunity, we need to tackle the chronic stress first.

 

When it comes to eating for the neurological wellbeing, fats and cholesterol are non-negotiable. The brain itself comprises of fat as its major component.

The protective coating of nerves, the myelin sheath, is also made of cholesterol. The lack of myelin sheath can lead to many of the modern neurological illnesses on the rise today, whether they are related to old age or not.

 

When we look at the most perfect food in nature, breastmilk, it has high amounts of fat, and mostly saturated. Eating healthy fats with all our meals (and not being afraid of the saturated ones) is a great start.

Essential fatty acids (omega 3’s) are also very nourishing to our neurological system. We should regularly consume them from dietary sources, and possibly get a quality omega 3 supplement. Omega 3’s (the DHA in particular) are especially important for pregnant and breastfeeding mothers as the baby brain is fast developing and highly dependant on the nutrients.

 

B-vitamins, especially B12 and choline, are essential building blocks for the myelin sheath. Zinc, iodine, magnesium and adequate levels of iron also contribute to our neurological health.

 

Are there any foods affecting the neurological system negatively?

Absolutely! Sugar, alcohol, stimulants and all kinds of additives – preservatives, flavourings and flavour enhancers. For example, MSG is a well-known neurotoxin. It overstimulates the nervous system and causes dehydration, among others. Fluoride is another well-documented neurotoxin, commonly found in toothpaste and added to tap water in some countries.

Many studies and observations confirm that children who eat a diet high in processed foods and sugars are more likely to have ADD or ADHD, and even a lower IQ.

 

Electro-magnetic radiation is a serious concern that many people are still not fully aware of. Our brain has its own electro-magnetic field which gets affected by other electro-magnetic fields and frequencies. Sadly, there are not enough studies to see just how detrimental EMF’s can be.

As a rule of thumb, we should always switch the phone and Wi-Fi off at night and avoid installing a smart meter in the home. When we are asleep, our brain is detoxifying and regenerating. We really want to avoid any interference with our brain’s functions at night. Otherwise, one’s brain may end up with plaque build-up which is another leading cause of many neurological diseases nowadays.

 

When I talked about the importance of stimulation for our neurological system, I mentioned experiencing with our senses – our taste, smell, touch, hearing and sight. 

The perfect place for stimulating all 5 senses is nature, without a doubt. 

Eating different foods, providing new textures and tastes is also a great way.

Did you know that our feet have a lot of sensory input through the touch and feel of the ground? Spending as much time as possible barefoot outdoors to feel different textures (sand, stones, soil, grass, water…) will enhance the neurological activity immensely. It is what all small children instinctively know. However, we may want to introduce more of this kind of stimulation, especially as we age. If being barefoot outdoors is not an option, wearing barefoot shoes can stimulate those centres in our feet in a similar way.

 

When it comes to maintaining a long-term neurological wellbeing, syncing with our circadian rhythm is a must. The circadian rhythm is the natural waking and sleeping cycle.

Practically, it means reducing or completely avoiding blue screens and lights (all the energy saving lightbulbs) after the sunset and being in bed by 10 PM. Getting up early in the morning and exposing ourselves to the first light of the day is a total game-changer. Whether we catch the first light at sunrise or not, we should still aim to get the full-spectrum daylight (all the colours of the rainbow) outdoors every day, even in winter. When sitting at a window we don’t access all the light spectrum as the glass absorbs most of it.

We can enhance our exposure to the red and amber shades of light when sungazing at sunrise and sunset (these are the only two times of the day when we can look directly into the sun with open eyes). These warm colours of the light can help reduce our stress levels, balance hormones and increase the production of melatonin. Healthy melatonin levels are needed for deep, restful sleep. However, as melatonin is the most potent antioxidant in our body, its production is super crucial.

 

There is a lot that could be said about neurological health. So many things we should and shouldn’t be doing. However, as stress is the single most damaging thing, let us all do what we can – without any added pressure or stress. There will be days when we have the time and energy to do more to nourish our neurological health, and days when we only manage a short walk outside or an early bedtime. Working on changing our old habits, finding ways to reduce stress and introduce more beneficial ways of living – they all take time and effort. Let us be kind to ourselves. The key is patience and consistency, one step at a time. In the long run, it will be all worth it!