Do you experience high levels of stress, feel on edge, tense or dysregulated often?
Have you experienced fatigue, exhaustion or past trauma, which can bring flashbacks, thoughts and feelings of fear now?
If you answered yes to any of these questions, you may need to explore healing of your nervous system.
What is the Nervous System?
The nervous system is made up of nerves in the brain, spinal cord and throughout the body, and it interprets messages from the outside world. It is divided into two parts: (1) central nervous system and (2) peripheral nervous system. Both the brain and the spinal cord make up the first, which also handles the motor nerves, while the second one is composed of nerve cells that connect the brain with the spinal cord.
Some of the peripheral nerves control the autonomic nervous system, which is responsible for regulating involuntary body functions such as heart rate, blood pressure, digestion, blood flow, breathing and sexual stimulation. Others control the somatic nervous system processes that include muscle movement and sensory information carried through a sensory nerve.
An irregularity in the brain's neural activity, or a motor neuron disease, is an indication of a nervous system disorder, but to consider it as purely of physical nature would be erroneous. Whilst it is easy to associate chronic pain, muscle weakness, peripheral neuropathy or a neurological disease with a traumatic injury, the fact is that our emotions and thinking patterns can largely contribute to the health of our nervous system.
The nervous system is influenced by past traumatic experiences, high levels of stress (including overworking and even over-exercising when stressed), our feelings and predominant thoughts. These experiences can ignite our fight, flight, freeze or fawn response and contribute to us feeling tired, stressed, irritable or overwhelmed by fear or chaos, which results in us getting ill more often.
How Do You Heal the Nervous System Naturally?
The telltale sign of nerve damage is when certain body parts suffer loss of function. It often manifests through a variety of conditions, including:
- Respiratory failure
- Diabetic neuropathy
- Autoimmune diseases
- Carpal tunnel syndrome
- Guillain-Barré syndrome
- Spinal cord injury
- Muscle atrophy
- Neuropathic pain
- A neurodegenerative disease
Addressing a neurological disease with conventional medicine alone offers minimal help as it only treats the symptoms and temporarily masks the pain. Once the medicine's effect wears off, its long-term side effects set in.
To heal our nervous system, we need to look at our thinking patterns, emotional response, past trauma and our environment, and make some changes as necessary.
You can ask yourself:
- What are my most common thoughts and are they healthy or unhealthy?
- Do I feel fear, shame, self-hate, worry, stress, distress regularly?
- How are my most challenging experiences impacting me now?
- Is my current environment or lifestyle healthy or unhealthy?
It must be noted that healing our nervous system takes time, self-compassion, honesty, courage and gentleness. What we can do is gently learn to assess our feelings and provide a safe space for ourselves along this journey. As we gradually change our thought patterns and heal from trauma, our nervous system will gradually feel stronger and more able to experience lighter feelings and better experiences.
Whilst blood tests and other diagnostic procedures can help detect the damaged nerve, changing your deep-seated thoughts and emotions is key to naturally repairing the peripheral nerve damage and strengthening all of its components. These include the endothelial cells, which protect the inner walls of the blood vessels and regulate inflammatory response.
We need to feel safe to be able to heal our nervous system. This will involve support from a practitioner, friends or family who will understand this journey, changing thinking patterns, and also making changes to our lifestyle and relationships as well. Especially if we're healing from traumatic experiences, it is important to have a practitioner available to provide a safe container for this inner exploration.
One of the best treatment options for supporting our nervous system is gargling water each morning for 30 to 60 seconds. This helps activate the vagus nerve to bring in feelings of calm.
The steps below can also help bring about calmness during times of distress, stress, fear or panic:
- Start by closing your eyes and breathing in and out through the nose. As you inhale, hold your breath 3-4 seconds before exhaling. Take notice of how your body is feeling.
- Imagine bringing in emerald green colour throughout your head, spinal cord and other areas where you're feeling tension, pain or emotion.
- Then, encircle your left ring finger with the four fingers of your right hand. With your right thumb extending this to the middle/palm of your left hand. Swap hands after 5 minutes.
- Focus on "strength pours into my heart" using a colour, such as yellow, or green or pink. Imagine the feeling of strength pouring into your heart right through to the back of your heart.
The Role of Diet and Nutrition in Nervous System Repair
Proper nutrition plays a vital role in maintaining overall health, including the health of our nervous system. When it comes to repairing and supporting the nervous system, certain nutrients and foods can be particularly beneficial. Antioxidants, omega-3 fatty acids, vitamins and minerals all contribute to nerve health and repair.
Antioxidants help protect nerve cells from damage caused by free radicals. Incorporating foods rich in antioxidants, such as berries, dark leafy greens and nuts, into your diet can provide these protective benefits.
Omega-3 fatty acids are essential for nerve cell structure and function. Sources of omega-3 fatty acids include fatty fish like salmon and sardines, as well as flaxseeds and chia seeds.
Vitamins and minerals like vitamin B12, vitamin D, magnesium and zinc also play important roles in nerve health and repair. Foods such as lean meats, dairy products, fortified cereals, leafy greens and legumes are good sources of these nutrients.
By prioritising a well-rounded diet that includes these nerve-supporting nutrients, you can provide your body with the building blocks it needs for optimal nervous system repair and maintenance.
Physical Exercise and its Effects on Nervous System Recovery
Physical exercise is not only beneficial for your physical health but also has positive effects on the nervous system. Engaging in regular exercise can promote nerve regeneration, enhance neuroplasticity and support nervous system recovery.
Aerobic exercises like jogging, swimming and cycling increase blood flow and oxygen delivery to the brain, which stimulates the growth and development of nerve cells. These activities also release endorphins, which act as natural pain relievers and mood enhancers, contributing to overall wellbeing.
Yoga and tai chi are other forms of exercise that have been shown to support nervous system recovery. These practices combine physical movements with breath control and meditation, promoting relaxation and reducing stress levels. The mind-body connection established through these exercises can positively impact the nervous system's healing process.
It's important to note that the type and intensity of exercise should be tailored to individual abilities and needs. Consulting with a healthcare professional or a qualified fitness instructor can help create an exercise program that supports your nervous system recovery goals.
Stress Management Techniques for Nervous System Healing
Chronic stress can have detrimental effects on the nervous system, hindering its ability to repair and heal. Therefore, implementing effective stress management techniques is crucial for promoting nervous system healing and overall wellbeing.
Meditation is a powerful technique that helps calm the mind, reduce stress and promote relaxation. Regular practice has been shown to reduce the production of stress hormones, lower blood pressure and improve overall mental health. Guided meditation apps or classes can assist beginners in developing a meditation practice.
Deep breathing exercises are another effective way to manage stress and promote nervous system healing. By focusing on slow, deep breaths, you activate the body's relaxation response and reduce the release of stress hormones. Practising deep breathing exercises regularly can help restore balance to the nervous system.
Mindfulness, the practice of being fully present and aware of the present moment, can also aid in stress reduction. By shifting your attention to the present moment rather than dwelling on the past or worrying about the future, you can alleviate stress and support nervous system healing.
Incorporating relaxation techniques such as progressive muscle relaxation or engaging in activities that bring joy and relaxation, such as hobbies, spending time in nature, or listening to calming music, can further complement stress management efforts.
By adopting these stress management techniques, you can actively support the healing and repair of your nervous system while enhancing your overall wellbeing.
Herbal Remedies and Supplements for Nervous System Repair
In addition to lifestyle changes, certain herbal remedies and supplements have been recognised for their potential to support nervous system repair and function. While it's important to consult with a healthcare professional before incorporating these into your routine, here are some commonly used options:
Ashwagandha
An adaptogenic herb, ashwagandha has been traditionally used to support the nervous system and reduce stress. It may help modulate the body's response to stressors, promote relaxation, and support nerve regeneration.
Ginkgo biloba
Derived from the leaves of the ginkgo tree, this herb has antioxidant properties that may protect nerve cells from damage. It is often used to support cognitive function and improve blood flow to the brain.
Omega-3 fatty acids
Commonly found in fish oil supplements, omega- fatty acids have anti-inflammatory properties that can support nerve health and repair. They may help reduce inflammation in the nervous system and promote the growth and development of nerve cells.
Magnesium
This mineral that plays a crucial role in nerve function. It can support nerve cell communication and help regulate neurotransmitter activity. Magnesium supplements may be beneficial for individuals with nerve-related conditions.
B vitamins, including vitamin B12 and vitamin B6
These vitamins are very important for nerve health and function. They play a role in the production of myelin, a protective sheath around nerve cells. Supplementing with B vitamins can support nerve repair and overall nervous system health.
Incorporating these natural approaches alongside professional guidance can enhance your nervous system's healing and repair processes.
I can offer further support in healing from trauma, healing the nervous system and changing thinking patterns in my service. I provide a safe space where you can gently build a solid foundation and strength in yourself, and be able to experience more feelings of joy, aliveness, steadiness and courage.
Key Findings From Clinical Studies on Nervous System Repair
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Dietary Interventions and Nutritional Support: Several studies have investigated the role of diet and nutrition in promoting nervous system repair. For instance, a clinical trial examining the impact of a Mediterranean diet rich in fruits, vegetables, whole grains and healthy fats found that it was associated with a reduced risk of cognitive decline and neurodegenerative diseases. Additionally, studies have shown that specific nutrients like omega-3 fatty acids, antioxidants and B vitamins play crucial roles in supporting nerve health and repair.
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Physical Rehabilitation and Exercise: Clinical trials focusing on physical rehabilitation and exercise as means of nervous system repair have yielded promising results. Research suggests that regular physical exercise can enhance nerve regeneration, improve neuroplasticity and boost overall neurological function. For example, studies have demonstrated that aerobic exercises, such as walking or cycling, can increase blood flow to the brain, stimulating the growth and development of nerve cells. Moreover, activities like yoga and tai chi, combining movement with mindfulness and relaxation techniques, have shown positive effects on nerve recovery.
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Stress Management and Psychological Interventions: Chronic stress can impede nervous system repair, making stress management techniques crucial for recovery. Clinical trials have explored the effectiveness of various interventions, including mindfulness-based stress reduction programs and meditation practices. These studies have found that stress reduction techniques can lower stress hormone levels, improve mental wellbeing and support the healing and repair processes of the nervous system.
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Herbal Remedies and Supplements: Numerous clinical trials have investigated the potential benefits of herbal remedies and supplements in nervous system repair. For instance, trials on ashwagandha, a traditional herb known for its adaptogenic and stress-reducing properties, have demonstrated its potential to support nerve regeneration and reduce nerve damage. Other studies have explored the effects of ginkgo biloba, omega-3 fatty acids, magnesium and B vitamins on nerve health and repair, showing promising results.
