Nervous System Health - Supporting Nervous Health Flashcards
What are the main dietary strategies to support neurotransmitter synthesis?
Include nutrient co-factors such as B6, B12, folate, zinc, magnesium, calcium, and tyrosine.
Avoid processed foods, refined sugars, and sweeteners.
For plant-based diets, consider supplementing with B-complex vitamins and omega-3 fatty acids.
What dietary choices improve gut health for nervous system support?
Increase: Diversity of foods, high-fiber colorful fruits and vegetables, prebiotic and probiotic foods, oily fish, nuts, and seeds.
Reduce: Dairy, alcohol, sugar, processed and deep-fried foods, glutamate, artificial sweeteners, and preservatives.
How can we support detoxification and reduce toxic load for nervous health?
Avoid neurotoxins like lead, mercury, Botox, glutamate, and aspartame.
Support phase I and II detox pathways by consuming antioxidant-rich foods, cruciferous vegetables, and methylation-supporting nutrients such as B6, B12, folate, and SAMe.
What are some methods to manage stress and maintain a healthy sleep-wake cycle?
Answer:
Practice relaxation techniques (e.g., breathwork, exercise, journaling).
Foster self-compassion and spend time in nature.
Follow good sleep hygiene: maintain a routine, avoid electronics and blue light in the evening.
What are effective ways to activate the Vagus nerve to support the gut-brain axis?
Answer:
Diaphragmatic breathing exercises.
Spending time outdoors in green spaces.
Social interactions, singing, humming, playing music, and laughter.
Physical activities like HIIT and cold exposure (e.g., cold showers, swimming).
What are the benefits of Vagus nerve activation?
Answer:
Vagus nerve activation reduces systemic inflammation by decreasing the production of pro-inflammatory cytokines (e.g., TNFα) by macrophages, especially in the spleen.
What is phosphatidylserine (PS), and what are its benefits?
Answer:
Phosphatidylserine (PS) is a component of neuronal cell membranes that:
Preserves neuronal function and protects against neurodegeneration.
Facilitates activation of proteins and receptors essential for nerve impulse transmission.
Improves cognition and reduces stress responses.
Dose: 200–400 mg daily, in divided doses.
Why is DHA important for brain health, and what is the recommended dose?
Answer:
DHA is an essential omega-3 fatty acid that:
Modulates PS synthesis and supports membrane fluidity and cell signaling.
Produces anti-inflammatory metabolites and aids in neuronal differentiation.
Dose: 0.2–1.5 grams per day.
What are the neuroprotective properties of turmeric, and how should it be consumed?
Answer:
Turmeric:
Increases BDNF, promotes neurogenesis, and reduces inflammatory cytokines and oxidative stress.
Enhances antioxidant defense by activating Nrf2.
Should be mixed with water or plant milk, combined with lipids and black pepper for better bioavailability.
Dose: 1 tsp, 1–2 times daily.
What are the benefits of Lion’s Mane mushroom for nervous system health?
Answer:
Lion’s Mane mushroom contains compounds (erinacine and hericenone) that:
Stimulate NGF, promoting nerve tissue regeneration and repair.
Reduce neuroinflammation and oxidative stress.
Enhance SIRT1 protein expression for cognitive function and neuronal protection.
Dose: 1–6 g/day, consumed as a supplement or in diet (raw, cooked, dried, or as tea)
