How To Strengthen Your Nervous System
4 Jun 2018
How To Strengthen Your Nervous System
The nervous system is a complex network of autonomic, motor and sensory nerves, which are involved in everything your body does. From regulating your breathing to controlling your movements, from digestion to regulating temperature. To reduce the risk of suffering from a weak nervous system, it’s essential to take charge of your health. With simple lifestyle changes, dietary changes and some home remedies, you can strengthen your nervous system and lead a healthy life. Anxiety levels are also closely related to the nervous system.
Deep breathing is a simple yet effective technique to deal with a weak nervous system. It can help you relax and reduce stress. Furthermore, deep breathing improves your body’s healing abilities and counteracts the effects of stress and anxiety.
• Lie down or sit in a comfortable position, putting your hands on your abdomen.
• Take a deep breath through your nose, expanding your abdomen and then filling your lungs with air.
• Hold your breath for 3 seconds, then breathe out slowly through your mouth and completely empty your lungs.
• Continue to inhale and exhale deeply for 5 to 10 minutes.
• Enjoy a short session of deep breathing 2 or 3 times a day.
Sunlight helps regulate the nervous system by helping the body produce vitamin D.
• Expose your body to early morning sunlight without using any sunscreen for 10 to 15 minutes daily to boost your vitamin D levels.
• You can also get vitamin D from certain foods. Salmon, tuna, milk, eggs and fortified breakfast cereals are rich in vitamin D.
• You can opt to take a supplement, after consulting your doctor.
You can make yoga a part of your daily routine to strengthen your nervous system. The combination of different elements of yoga, proper breathing practice helps strengthen the peripheral nervous system. Furthermore, yoga is good for elevating mood, reducing cortisol level, boosting the immune system and increasing overall physical and mental well-being. As it is essential to do yoga poses in a proper manner, learn the poses from an expert and then practice them daily.
Magnesium is an important mineral for a healthy nervous system. The deficiency of this mineral has an inhibitory effect on several neurotransmitters that support signal transmission between nerve cells. Furthermore, it aids the body’s production of serotonin, which relaxes the nervous system and elevates mood. It even promotes muscle relaxation.
• Eat foods rich in magnesium, such as dark chocolate, spinach, lettuce, bananas, apricots, almonds, walnuts, lentils, brown rice and pumpkin seeds.
• You can also opt for a magnesium supplement. Consult your doctor for the correct dosage.
To reduce the risk of a weak nervous system, start eating foods rich in omega-3. Omega-3 fatty acids – eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) – are important for the development and functioning of the central nervous system. These fatty acids are necessary for proper neuron functioning and improve nerve transmissions.
• Include foods rich in omega-3 in your diet, such as flaxseeds, chia seeds, walnuts, sardines, salmon, Brussels sprouts, cauliflower, spinach and canola oil.
• You can opt to take omega-3 supplements, after consulting your doctor.
Regular exercise is also important for strengthening the nervous system. Research has shown that regular exercise has profound effects on numerous biologic systems in the body, including the central nervous system, and can influence psychological well-being and cognitive function. Walking, running, jogging, swimming, and bicycling are some exercises that can be helpful in keeping the nervous system healthy.
Green tea also has a positive impact on your nervous system. The amino acid known as L-theanine in green tea helps increase levels of dopamine and serotonin. This in turn improves mood and reduces stress. Furthermore, the caffeine in green tea helps increase alertness, focus, concentration and thinking ability. Also, the antioxidants in it benefit the cardiovascular autonomic nervous system and reduce the risk of cancer, cardiovascular disease, diabetes, obesity, Alzheimer’s and Parkinson’s disease.
• Add 1 teaspoon of green tea leaves or a green tea bag to a cup of hot water.
• Cover and steep for 5 minutes.
• Strain, sweeten with raw honey and drink it.
• Drink only 2 to 3 cups of green tea daily.
An Epsom salt bath is also good for your nervous system. It helps muscles and nerves function properly. The magnesium in it also helps increase the mood-elevating serotonin in the brain, which reduces stress and promotes relaxation.
• Add 1 cup of Epsom salt to warm bathwater and stir thoroughly.
• Soak in this water for 20 minutes.
• Enjoy an Epsom salt bath once or twice a week.
It's been claimed in some quarters that CBD can help reduce symptoms of anxiety which will also have a direct impact on the nervous system.
Similar to SSRIs, CBD may boost signaling through serotonin receptors. CBD oil can be of great use even for those of us dealing with specific forms of anxiety. For example, a 2011 study published in Neuropsychopharmacology, revealed that cannabidiol could reduce social anxiety – one of the most common types of anxiety disorders.
*Pharma-UK is a sister company to NationWide Pharmacies.
Further Tips for a stronger nervous system
• Do not smoke or use other tobacco products.
• Get plenty of rest and sleep after a long, hectic day.
• Get blood sugar and high blood pressure under control.
• Drink plenty of water and other fluids, as dehydration is not good for the nervous system.
• Limit your intake of caffeinated as well as alcoholic drinks.
• Strive to learn new skills to increase your attention span and keep you focused.
• End a bath with a few seconds of a cold shower to stimulate your nervous system. However, avoid the head region.
• Do not use non-prescribed medicines.
• Protect yourself from head injuries and accidents.