10b. Nervous System - Pathologies and protocols Flashcards
Dietary approach to supporting the nervous system
Include co-factors - B6, B9, B12, Zn, Mg, Ca, tyrosine
Avoid processed food, refined sugars, sweeteners
Supplement with B complex, O3 (plant-based)
Optimise digestion
Increase pre/probiotics, veg, fruit, AO, oily fish, healthy fat, nuts/seeds for gut health
Reduce aggravants/pro-inflammatory foods - dairy, alcohol, sugar, processed food, sweeteners
Support P1 and P2 pathways - methylation support
Avoid neurotoxins - lead, mercury, aspartame
Adequate protein - NT synthesis
Lifestyle approach to supporting the nervous system
Diaphragmatic breathing to stimulate Vagus nerve
Sleep hygiene
Be outdoors - sunlight = vit D
Address stress
Ways to activate the Vague nerve
Diaphragmatic breathing
Being outdoors in green space
Being around others
Singing/humming/playing music
Laughter
Exercise
Cold exposure
Specific nutrients for supporting nervous system health
Phosphatidylserine
DHA
Turmeric
Lion’s Mane
Why is phosphatidylserine important for NS health?
Component of neuronal cell membranes
Differentiation of neurons
Improve cognition
Dosage of phosphatidylserine for NS health?
200-400mg/day
Why is DHA important for NS health?
More prevalent O3 in the brain
Modulates synthesis of phosphatidylserine
Supports cell membrane fluidity and cell signalling
Dosage of DHA for NS health
200-1500mg/day
Why is turmeric important for NS health?
Neuroprotective
Increases BDNF
Anti-inflammatory
Inhibits MAO A and B
Dosage of turmeric for NS health
1 tsp 1-2/day
Why is Lion’s Mane important for NS health?
Decreases neuro-inflammation
Stimulates nerve growth factor
Dosage of Lion’s Mane for NS health
1-6g/day
What is depression?
Persistent feelings of sadness/hopelessness
Loss of interest and pleasure in life
Signs and symptoms of depression
Loss of interest in usual activities
Loss of energy
Feelings of worthlessness
Changes in appetite/weight
Low libido
Disturbed sleep
Self-harm/suicidal thoughts
Causes and risk factors of depression
Bereavements
Financial worries
NT imbalances
Inadequate co-factors for NT synthesis
Chronic stress
Gut microbiome
Chronic low-grade inflammation
Hypothyroid - T3 interacts with serotonin receptors
Allergies - increased inflammation
Toxicity - mercury, Cu
How can low O3 be a risk factor for depression?
Disrupts regulation of eCB system
Disrupts HPA axis
How can high sugar intake be a risk factor for depression?
Reduced BDNF
Increased inflammation
Why is St John’s Wort good for supporting depression?
Lifts mood, nervine tonic
Inhibits COMT/MAO
Increases GABA
Inhibits IL-6 - reducing cortisol
Dosage of St John’s Wort for depression
600-1200mg/day
(divided into 3 doses)
Examples of Bach Flowers for depression
Mustard
Aspen
Larch
Star of Bethlehem
What is bi-polar depression?
Periods of major depression alternating with elevated mood
Signs and symptoms of bi-polar depression
Lethargy
Worthlessness
Psychosis
Excessive self esteem
Extreme talkativeness
Rapid thoughts
Poor impulse control
What constitutes anxiety?
Social anxiety
Substance induced anxiety
Panic
Post traumatic stress
Signs and symptoms of anxiety
Palpitations
SOB
Chest pain
Sweating, trembling
Fear of losing control
IBS
Fibromyalgia
Excessive blushing
Chronic fatigue
Causes and risk factors for anxiety
Stressful life experiences
Chronic stress
Genetic SNPs
Nutrient deficiencies
Inflammation
Poor gut health
Sugar/processed foods
Caffeine
Alcohol
Poor sleep
Why is chronic stress a risk factor for anxiety?
Reduces GABA
Increases adrenaline/noradrenaline
Why can sugar and processed food lead to anxiety?
Promotes inflammation in neuronal cells
Causes fluctuations in blood glucose - hyperglycaemia triggers adrenaline release
Why can caffeine and alcohol lead to anxiety?
Impedes sleep
Depletes B vits
Why can poor sleep lead to anxiety?
Downregulates dopamine receptors
