Nervous System
Your body's electrical network. The nervous system coordinates all body functions through electrical impulses and chemical signals. From thought to heartbeat, movement to sensation—it controls everything. Protecting and nourishing it is essential.
Nervous System Divisions
Central Nervous System
Brain and spinal cord. Command center. Processing and integration. Protected by bone and fluid.
Peripheral Nervous System
All nerves outside CNS. Sensory and motor. Connects CNS to body. Can regenerate.
Sympathetic (Fight/Flight)
Activating system. Stress response. Heart rate up, digestion down. Mobilizes energy.
Parasympathetic (Rest/Digest)
Calming system. Recovery and repair. Digestion active. Vagus nerve key player.
Key Neurotransmitters
Dopamine
Reward, motivation, movement. "Feel good" neurotransmitter. Parkinson's involves loss.
Serotonin
Mood, sleep, digestion. 90% made in gut. Low = depression. SSRIs target it.
GABA
Calming, inhibitory. Reduces anxiety. Balances glutamate. Benzodiazepines work here.
Glutamate
Excitatory, learning. Most abundant. Too much = excitotoxicity. Balance needed.
Acetylcholine
Memory, muscle control. Parasympathetic. Alzheimer's involves decline.
Norepinephrine
Alertness, attention. Stress response. Fight or flight. Focus and arousal.
Key Nutrients
Omega-3 (DHA)
Brain is 60% fat. DHA in cell membranes. Crucial for structure. Fatty fish, algae.
B Vitamins
B1 for nerves, B6 for neurotransmitters, B12 for myelin. All essential.
Magnesium
Calms nerves. Blocks excess glutamate. Sleep, stress. Most are deficient.
Vitamin D
Neuroprotective. Brain development. MS link. Optimize levels.
Choline
Acetylcholine precursor. Memory. Cell membranes. Eggs, liver.
Zinc
Neurotransmitter function. Synaptic signaling. Hippocampus rich in zinc.
The Vagus Nerve
What It Is
Longest cranial nerve. "Wanderer"—brain to gut. Main parasympathetic nerve.
Vagal Tone
Measure of vagus function. Higher = better stress resilience. HRV reflects it.
Cold Exposure
Activates vagus. Cold showers, face in cold water. Builds resilience.
Deep Breathing
Long exhales stimulate vagus. 4-7-8 breathing. Immediate calming.
Singing/Humming
Vibrates vagus nerve. Chanting, gargling. Traditional practices work.
Gut Connection
Gut-brain axis. Microbiome signals via vagus. Probiotics help.
Protecting Your Nervous System
Sleep
Brain clears toxins during sleep. Glymphatic system. Memory consolidation. 7-9 hours.
Manage Stress
Chronic stress damages neurons. Cortisol shrinks hippocampus. Build recovery practices.
Exercise
Increases BDNF. Grows new neurons. Improves blood flow. Best brain medicine.
Avoid Toxins
Heavy metals, pesticides, alcohol excess. Blood-brain barrier not foolproof.
Learn New Things
Neuroplasticity. New connections form. "Use it or lose it." Lifelong learning.
Social Connection
Isolation harms brain. Oxytocin, mirror neurons. Community is medicine.