We all know the importance of heart, brain and bone health, but how often do we pause to consider the state of our nerve health?
Not frequently enough, apparently. Data demonstrates that a gasp-inducing 20 million Americans suffer from peripheral neuropathy—or damage to nerves that exist outside of the brain and spinal cord. And while nerve health may not be a common topic at dinner parties or in the locker room, harm to your nerves may result in everything from chronic pain to paralysis.
Curious to find out how you can shield your nerves from damage? You’re in precisely the right place. Keep reading as we take a deep dive into the topic and explain 8 natural ways you can nourish this ever-critical part of your well-being.
What is nerve health?
The human body is a complex, tireless and beautiful machine, and our nervous systems are a testament to this. Comprised of two parts—the central nervous system, which operates from the brain and spinal cord, and the peripheral nervous system, which is housed in the spinal cord and forks off throughout the entire body—they communicate with the intricate web of neurons that are perpetually at work on our behalf and steering nearly every vital function, such as:
- Movement
- Heartbeat
- Taste
- Digestion
- Breath
- Sight
- Hearing
- Thoughts
- Memory
- Emotions
As you can imagine, this network is in constant communication, warning us of danger if we touch a hot stove, ensuring we continue to breathe as we sleep—even impacting our capacity to dream as we sleep. As you can also imagine, supporting our nervous systems and the maze of neurons they work with is, well, the key to functioning at your peak.
What can damage your nerves?
Nerves are robust but, like many parts of the body, they too can suffer from damage.
More than 100 conditions may lead to nerve damage. Diabetes is one of the primary causes of peripheral neuropathy, but other complications can cause it too, like:
- Physical injuries
- Repetitive movements, like typing or running
- Certain medications
- Chemotherapy
- Exposure to toxins
- Autoimmune disorders
- Inflammatory conditions
- Hereditary diseases
- Lifestyle choices, such as smoking and excessive alcohol consumption
What are the symptoms of nerve damage?
Just like we may not know that we have cardiovascular problems or liver issues until late in the game (so to speak), nerve damage may be subtle at first. When it comes to peripheral neuropathy, symptoms may start off benignly enough before worsening. A few of the most common symptoms include weakness, tingling, burning, numbness, cramping, twitching and a loss of sensation.
With carpal tunnel syndrome, for example, nerve damage is caused by compression and pressure on the median nerve, and you might find yourself not only in pain but also prone to dropping things or having difficulty grasping objects and performing normal functions.
How can you nurture healthy nerves?
When we discuss physical health, we may not be factoring our nerve health into the equation. And yet, every choice we make to either support or negate our wellness also affects our nerve health. Nutrition, exercise, sleep, hydration, smart stress-coping strategies—all impact the integrity of our nerves and the executive (our brain) behind their actions and behaviors.
More specifically, you may want to consider weaving the following into your world:
1. Supplement with coenzyme Q10
Coenzyme Q10 is also known as ‘ubiquinone’ to highlight its ubiquity: This enzyme and antioxidant, which is naturally produced in the liver, exists in every single cell in our body and operates as a key player in cell growth and maintenance. And while it’s essential to several imperative biological actions—namely, energy production—we manufacture less of it as the years go by.
It's estimated that we obtain roughly 25% of the coenzyme Q10 we need from specific foods, like beef heart and liver. But in case neither sound to appetizing to you (even in the name of health), supplements can help you organically support energy synthesis and nerve health.†
Coenzyme Q10 is widely available, but Vitacost CoQ10 supplement naturally supports heart health†—which holds the hardest working nerves in our bodies. Prefer to get your coenzyme Q10 from food? Nuts and eggs are also rich in this compound.
2. Level up your omega-3 intake
A large body of research reflects a direct connection between dietary habits and our nerve health, without which we may render ourselves vulnerable to cognitive diseases such as dementia. A whole foods diet is recommended across the board, but omega-3 fatty acids have been shown to be particularly adept at preserving neuron function.†
Fortunately, you can find omega-3 fatty acids in an impressive array of foods, including:
- Salmon
- Tuna
- Herring
- Mackerel
- Sardines
- Flaxseeds
- Chia seeds
- Walnuts
- Hemp seeds
3. Introduce curcumin to your diet
Curcumin, which is found in turmeric, organically promotes nerve function; a number of studies have also linked it to bolstered brain health.† You can easily add turmeric/curry to a number of dishes, such as:
- Soups
- Stir-fries
- Tofu and proteins, like organic, free-range chicken
- Roasted vegetables
- Potato and pasta salad
Add a dash of black pepper to top it off: Research reveals that turmeric is even more potent when it’s paired with the table-top staple.
4. Weigh your liquids thoughtfully
We’re all well-aware that water is the source of life and, hands-down, the best beverage we can consume to sustain hydration. But what about when water just won’t do the trick, at least in terms of cravings?
Here’s a solution: Reach for beverages that contain polyphenols—or compounds naturally found in plants that act as antioxidants (and help shield the body from oxidative harm) and facilitate neural signaling. Green tea, cranberry juice, pomegranate juice, blueberry juice (when you can find it)—all brim with polyphenols. And while you may want to curb your alcohol consumption to nourish nerve health (or quit drinking completely), if you do drink, aim for a single glass of red wine: Cabs, merlots, and more boast resveratrol, another polyphenol that may prevent physical damage.
5. Reach for nervines
There are dozens of herbs that gently nurture the nervous system and may promote nerve health†, including:
- Wood betony
- Chamomile
- Passionflower
- Blue vervain
Consume these in a tea, or search for herbal supplements.
6. Opt for acupuncture
Acupuncture isn’t just wonderfully calming: It also acts on pressure points throughout the body that can stimulate nerve health and alleviate neuropathic pain. It also helps rejuvenate blood flow to enhance circulation, which is in itself a natural tonic for nerve dysfunction.
7. Boost your vitamin B consumption
The correlation between nutritional deficiencies and peripheral neuropathy is indisputable. In particular, your body requires vitamin B12 (or cobalamin), which not only fosters nerve health but also supports the production of myelin—a substance that acts as a protective coat over your nerves and prompts them to relay sensations. Seek out foods that possess a wealth of vitamin B, such as:
- Fortified cereal
- Tuna
- Nutritional yeast
- Salmon
- Swiss cheese
- Plain yogurt
- Eggs
If you do choose to supplement with Vitamin B12, use only as directed: An excess of cobalamin may actually be hazardous to your nerve health.
8. Step up your exercise routine
Research published in the seminal journal Frontiers in Neuroscience reaffirms that exercise---specifically, moderate aerobic activity—reinforces nerve function and helps mitigate nerve pain. One of the many beauties of a consistent workout regimen is that you can choose the physical activities that resonate with you, whether it’s skipping rope with your daughter, going on solo bike rides, or scuba diving. The crucial part is to commit to moving more and sitting less. The number of nerves you hold are finite, so do what you can, when you can, to protect them with all your might.
†These statements have not been approved by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent disease.
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