For me, there is no doubt there is a definite impact of our diet on our nervous system health. Increasing evidence in research links our modern Western diets, which is high in saturated fat, sugar, refined carbohydrates and processed foods, with cognitive and memory deficits, mood disorders, inflammation and neurodegenerative diseases.
Food, glorious food…
From the evidence to date it is clear that the food we eat significantly impacts our nervous system and can play a crucial role in supporting and improving our brain and nerve health. A balanced diet rich in specific nutrients, particularly one rich in fruits, vegetables, and healthy fats, along with other lifestyle adjustments, can support brain health, and potentially reduce some nervous system-related challenges. Of course, poor dietary choices can have a negative impact on brain function and contribute to the development of various conditions.
Like any other part of our body, our brain and nervous system require specific nutrients to function properly. Deficiencies in omega-3, iron, B vitamins, proteins, anti-oxidants, zinc and magnesium for example can have a really detrimental effect on our neurodevelopment and functioning.
Here are some more examples of how food and nutrition impacts our nervous system health. There is more than meets the eye…
- Gut-brain axis: Specific to polyvagal theory and nervous system health I first want to mention our gut-brain axis. In simple terms the gut-brain axis is a two-way communication system linking our digestive tract (sometimes called our second brain) with our central nervous system. Obvious examples of this could be the urgent need to run to the toilet when we’re extremely stressed or the negative impact on mood and well-being when our gut health is out of sync. Communication happens through an extensive network of neurons in our gut, chemical messengers called neurotransmitters which are produced in our gut and the wondrous world of our microbiome which includes trillions of microbes doing their thing. The vagus nerve serves as the primary physical connector, transmitting sensory feedback from gut microbes, nutrients, and the gut’s nervous system directly to the brain. If this system is impaired for some reason, the effect on nervous system health is profound. Of course this is just a very basic description of our gut-brain axis.
- Stimulants: There are many compounds in our food which can directly and instantly influence our nervous system. The most obvious “mainstream” ones (I will not include drugs or other mind-altering substances in this context) are alcohol, caffeine and sugar, which can have a dysregulating effect on our nervous system, especially when used excessively. You might have personal experience of this, I myself had a phase when even one cup of coffee would give me palpitations. Often we might not even connect the dots unless we bring awareness to our food habits.
- Joy/Glimmers: As a self-professed foodie I could not imagine my life without the joy that good food brings… I CAN actually… as throughout my life I have had several phases where my enjoyment of food was highly limited through digestive health issues. A few years ago I spent 1 ½ years mainly on gluten-free porridge and chicken broth, and the effect on my quality of life and mental health was immense. For me, purposefully enjoying food is one of my favourite ways to find joy. Mindfully enjoying and savouring food is one of life’s pleasures for many of us.
- Specific supporting nutrients: As mentioned above, we can support our brain and nervous system by feeding them foods that reduce inflammation and support the specific functions of all the parts that are important for nervous system flexibility. Here are three simple examples:
Berries are really good for our nervous system regulation because of their high concentration of antioxidants, and their ability to reduce inflammation and oxidative stress. These compounds can protect neurons, support nerve regeneration, and improve brain function, ultimately contributing to better nervous system health.
Oily fish is great for our nervous system health due to the high content of omega-3 fatty acids, in particular DHA and EPA. These fatty acids play important roles in brain development, nerve cell membrane structure, and nerve function.
Bananas offer several benefits for the nervous system, including mood regulation and reduced anxiety, thanks to their rich content of nutrients like vitamin B6 and tryptophan. Tryptophan is an amino acid that the body converts into serotonin, a neurotransmitter that promotes relaxation.
- Microbiome and gut health: In simple terms: Our microbiome is our personal, unique “fingerprint” of microbiota determined by our DNA and, ideally, we are first exposed to microorganisms as babies by going through the birth canal and drinking our mother’s breastmilk. Throughout our lifetime our microbiome is affected by our environment, our diet and factors such as illness, intake of medications such as antibiotics and lifestyle choices and habits. In a healthy person there is a balance between symbiotic (beneficial) and pathogenic microbes but as mentioned above this balance can be easily disturbed and cause dysbiosis (an imbalance between the types of organisms present in our natural microbiome, especially that of the gut).
In his book Ultraprocessed People, Chris van Tulleken gives a further simple description of what our Microbiome actually is and how it develops:
“There is a frenzied engagement during the first few years of life, until the child and a few hundred species decide to settle down together and the microbiome becomes one of the body’s largest immune organs. We provide the microbes with a warm, wet mucus home full of nutrition, and they form biofilms, sheets of slime that limit the ability of harmful bugs to harm either them or us. They are a consortium, a coalition, providing a bulwark against would-be invaders or colonists. For every one of our cells there are, by some estimates, 100 other organisms living as part of you: viruses, phages, bacteria, protozoans, archaea, fungi and even a few animals like worms and mites.”
To give you a tiny insight into the vast variety of organisms in our internal and external microbiome:
Only a few decades ago this interaction and relationship between humans, dietary and environmental microbiome was quite contained and dependent on our indigenous surroundings and the foods produced in it. Environmental pollution, globalisation, loss of biodiversity, extensive use of antibiotics, the introduction of invasive, non-indigenous species, super sanitation and urbanisation are just some of the modern-day factors which are having a big impact on this once relatively simple relationship. It’s a logical consequence that our microbiome and with that our overall health is affected. Once we become aware of these intricate interconnections, we can make conscious changes to our diet, lifestyle, behaviours and attitudes.
Can you imagine, there are between 500 and 1000 species of Bacteria alone on and in our bodies!!!
- Community, culture, family, celebration, love: Food is the glue that brings communities together, showcases cultural abundance, connects families and enriches celebrations. Food history and traditions create a sense of belonging, of connection and community which is essential for our nervous system health. One of my favourite books “Wir haben einfach gekocht” (“We simply cooked’) is the result of a wonderful German project where the residents of a retirement home were asked to provide their personal historical recipes and dishes and cook them together. People who had shown very little engagement and poor interaction lightened up, body memory helped them prepare dishes they hadn’t cooked in years, conversations flowed, memories came back… Food is a love language. Especially in times of division and maybe even language barriers, food communicates and builds bridges, shows compassion and care, makes curious and connects.
As an integrative nervous system consultant I want to mention that food/nutrition is obviously only one aspect of many when it comes to nervous system health and flexibility. As there are so many contributing and interacting factors, our reaction to specific foods and eating habits fluctuates and it’s important to always see the “whole picture”. What’s also important to note is that not only are our nervous systems unique, but so are our nutritional needs, our preferences, our sensitivities, possible allergies etc. etc.
Nevertheless, awareness of food and nutrition (in all of its aspects) in the context of polyvagal theory and nervous system regulation can be very helpful as we can purposefully support our nervous system through specific foods, practices or simply becoming aware of unhelpful consuming habits.
For me personally especially the joyful and connecting purpose of food stands out. It’s one thing eating healthily and choosing our foods wisely. In my opinion it’s as important to bring enjoyment and savouring to our eating habits. It’s all about balance and common sense.
