5 foods to regulate your nervous system, from vitamin D to omega-3s
Your nervous system is the integrated alarm of the body: designed to pass out in danger, but in modern life, it rarely dies. Between the noise of the city, the end of the evening scrolling and a regular stress regime, many of us remain locked in “fight or leak” much longer than nature thought. “If you have a diet that ignites your nervous system,” said psychologist Nicole Lepera in her book How to be the love you are looking for“You will find it difficult to feel safe and regulate your emotions.” A way to bring him back in balance? What is on your plate, in particular, food to regulate the function of the nervous system.
The link between the nervous system and the diet
The health of our intestinal microbiota – billions of microorganisms that live in the intestinal tracks – is directly linked to the health of our central nervous system through what scientists call the intestinal -end axis. When these balance sheets and harmful bacteria are more numerous than beneficial, it can lead to dysbiosis: A disturbance that increases the risk of inflammation and deregulation of the nervous system.
A consequence is what is called intestinal hyperpermeability, or “intestine that flees”, where the intestinal mucosa is weakening and allows toxins and food particles to enter the blood circulation. Stress, transformed sugar, alcohol, poor diet and even certain drugs can all contribute. The antidote, known as Lepera, is in whole foods rich in nutrients that support – rather than swelling – the intestine, helping to restore both microbial balance and the stability of the nervous system.
Foods to regulate the balance of the nervous system
Whole foods“When you eat whole unprocessed or unprocessed foods, you limit the contribution of many products that ignite your nervous system,” notes Lepera. The logic is simple: exchange packaged snacks and ultra-transformed meals for the ingredients as close as possible to their natural condition. Whole grains, legumes, fresh fruits and vegetables – foods that stabilize blood sugar, support digestion and give the nervous system a quieter reference base from work.
Foods rich in vitamin B
“Vitamins B, in particular B12 and folic acid, play an essential role in strengthening the nervous system and the prevention of mood disorders such as anxiety and depression,” explains Lepera. However, most of us fail, especially with regard to B12. It is only naturally available in animal products such as meat, eggs and dairy products. For vegetarians and vegans, fortified foods or supplements can be essential. A deficiency is not only presented as fatigue; It can directly affect the mood, concentration and overall resilience of the nervous system.
Foods rich in omega-3 fatty acids
Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) – Sailing omega -3 fatty acids found in fatty seafood – are vital for the health of the brain and the nervous system. “Although omega-3 can be found in plants such as flax seeds, chia nuts and seeds”, explains Lepera, “the sailor omega-3 (EPA and DHA) are by far the most beneficial for health and regulation of the nervous system.” Salmon, sardines, mackerel, tuna, mussels and oysters are among the richest sources. For those who do not consume seafood, algae supplements can be a way suitable for plants to fill the gap.
Foods rich in vitamin D
Vitamin D is more than protecting your bones; It helps regulate your mood, your nervous system and even your monitoring rhythm. “Vitamin D is essential to regulate the nervous system, stimulating our mood and helping us regulate our circadian clock,” writes Lepera. However, a deficiency is common, even in sunny countries like India, thanks to pollution, long hours inside and the reduced capacity of our skin to synthesize vitamin D in cities.
The correction does not always need to be supplements. Start with what is happening on your plate: fatty fish such as mackerel, humble egg yolks, mushrooms and fortified staples such as milk or ragi flour mixtures. Consider it less as a nutrient control list and more as support for the nervous system disguised in dinner.
Plants rich in antioxidant
“Fruits, vegetables, dried fruits and any other food based on antioxidant plants provide us with energy and protect our nervous system,” explains Lepera. Colorful products of bays and citrus with green vegetables and leaves are filled with polyphenols and flavonoids that fight against oxidative stress. In practice, this means less inflammation and more protection for neurons that govern mood and cognition.
