Summary
What is the nervous system and what does it do?
The nervous system is a complex communication network that sends signals between the brain, spinal cord, and the rest of the body. It controls movement, sensation, emotions, and vital functions like heart rate, digestion, and temperature regulation.
What are the main parts of the nervous system?
The central nervous system (CNS) includes the brain and spinal cord and acts as the control centre. The peripheral nervous system (PNS) consists of nerves that connect the CNS to the rest of the body and carry out its instructions.
How does stress affect the nervous system?
Short-term stress can improve focus and performance, but chronic stress keeps the body in a constant “fight or flight” state. This can lead to high cortisol levels, poor sleep, digestive issues, and reduced ability to relax or recover.
How can you support your nervous system naturally?
You can support your nervous system by prioritising good sleep, practising stress-reducing activities like deep breathing or meditation, staying physically active, and eating a healthy diet focusing on key nutrients like omega-3s, magnesium, and B vitamins.
Your nervous system is the ultimate multitasker. It’s running your heartbeat, digesting your lunch, regulating your temperature, and somehow still finding time to process that awkward thing you said in 2012.
In short: it does everything. So when it starts to feel a little frazzled, it’s worth paying attention.
Let’s break down how it works – and more importantly, how to support your nervous system naturally using evidence-based strategies.
What Is the Nervous System?
Think of your nervous system as a high-speed biological internet. It transmits signals between your brain, spinal cord, organs, and tissues – constantly, and without buffering (1).
It’s responsible not just for movement and sensation, but also for cognition, emotion, and behaviour. Driving a car, playing an instrument, feeling empathy, reacting to danger – it’s all coordinated here.
What Are the Two Main Parts of the Nervous System?
- Central Nervous System (CNS): Brain + spinal cord. The command centre.
- Peripheral Nervous System (PNS): Everything else; all the nerves extending from the brainstem and spinal cord. The communication lines.
If the CNS is headquarters, the PNS is the field team making things happen (2).
What Is the Autonomic Nervous System?
A key player here is the autonomic nervous system (ANS), which handles involuntary functions – think breathing, heart rate, digestion (3).
What Are the Two Modes of the Autonomic Nervous System?
- Sympathetic nervous system: “Fight or flight.” Releases adrenaline and cortisol (4). Great for escaping danger, less great for answering emails.
- Parasympathetic nervous system: “Rest and digest.” Calms things down, restores balance, and keeps your body from permanently acting like it’s being chased by a bear (5).
Health, in this context, is about balance – not eliminating stress, but recovering from it efficiently.
What Does Stress Do to the Nervous System?
A little stress? Useful. It sharpens focus and boosts performance. Chronic stress? That’s where things unravel.
Long-term activation of the sympathetic system can leave your body stuck in high alert mode – raising cortisol, disrupting sleep, impairing digestion, and generally making everything feel harder than it needs to be. In other words: your nervous system forgets how to switch off.
How to Support Your Nervous System Naturally
1. Prioritise Sleep (It’s Not Optional)
Sleep is where your nervous system resets. During REM (Rapid Eye Movement) sleep – the stage where you may be vividly dreaming – the brain processes emotional experiences: essentially overnight therapy, but without the invoice (6).
Poor sleep is strongly linked to:
- Increased emotional reactivity
- Anxiety and irritability
- Reduced cognitive function
How to improve sleep:
- Go to bed earlier (yes, actually earlier)
- Create a wind-down routine
- Avoid caffeine after midday
2. Activate Your “Calm Mode”
To counter modern stress, you need habits that stimulate the parasympathetic nervous system. Here are some science-backed options:
- Slow, diaphragmatic breathing (vagus nerve stimulation)
- Meditation
- Yoga
- Regular physical activity
- Even a 10-minute walk can lower stress markers. You don’t need a mountain retreat – just consistency.
3. What Foods Support Nerve Health?
Your nervous system is metabolically expensive – it needs quality fuel.
A hybrid of the Mediterranean diet and DASH Diet, the MIND Diet is particularly beneficial for brain health (7). It emphasises:
- Leafy greens
- Berries
- Whole grains
- Nuts and seeds
- Oily fish
- Olive oil
The SMILES trial found that a plant-rich diet significantly improved mood in participants with depression – likely via the gut-brain axis (8).
Yes, your gut and brain are in constant conversation. Feed one well, and the other benefits.
What Are the Best Nutrients for Nervous System Support?
If food is the foundation, these nutrients are the specialist team.
-
Omega-3 Fatty Acids (EPA & DHA): Critical for brain structure and function. DHA supports normal brain activity.
Sources: Oily fish, algae-based supplements. -
Magnesium: Involved in 300+ biochemical reactions, including nerve signalling.
Sources: Pumpkin seeds, leafy greens. -
B Vitamins (B1, B6, B12): Essential for energy metabolism and nervous system function.
Sources: Green vegetables, whole grains. -
Vitamin D3: Acts more like a hormone than a vitamin. Low levels may be linked to neurological effects (9).
Sources: Sunlight, fortified foods, mushrooms. -
Iodine: Important for thyroid function, which influences the nervous system.
Sources: Sea vegetables, prunes.
With the exception of omega-3s, these nutrients can be found in a well-formulated multivitamin – a convenient way to support your nervous system and overall health.
Adaptogens, such as Ashwagandha, Siberian & Korean Ginseng, are herbals that may help the body respond to stress and life’s challenges (10). Other natural supplements worth a look are theanine and lemon balm: theanine is an amino acid found in tea and likely why that brew promotes feelings of calm.
Think of these as support actors, not the main cast. Diet, sleep, and lifestyle still do the heavy lifting.
Key Takeaways
- Supporting your nervous system isn’t about eliminating stress or achieving perfect calm (that’s not how biology works). It’s about improving resilience – your ability to respond, recover, and adapt.
- Sleep well. Move often. Eat intelligently. Breathe like you mean it.
If you would like to discuss supplements for nervous system health, contact our team of expert Nutrition Advisors.
Disclaimer: This article offers informational advice and is not a substitute for professional medical care. While we strive for accuracy and up-to-date information, always consult your GP or healthcare professional before using supplements or alternative products, especially if you have existing medical conditions or are under medical supervision.
References:
- Horton J, Zimmermann KA, Bradford A. The nervous system: Facts, function and diseases. LiveScience. 2023. Available online: https://www.livescience.com/22665-nervous-system.html
- How does the nervous system work? National Center for Biotechnology Information. Available online: https://www.ncbi.nlm.nih.gov/books/NBK279390/
- McCorry LK. Physiology of the autonomic nervous system. Am J Pharm Educ. 2007;71(4):78. https://pmc.ncbi.nlm.nih.gov/articles/PMC1959222/
- Dutfield S, Lanese N. Fight or flight: The sympathetic nervous system. LiveScience. 2022. Available online: https://www.livescience.com/65446-sympathetic-nervous-system.html
- Tindle J, Tadi P. Neuroanatomy, Parasympathetic Nervous System. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing. 2022. https://www.ncbi.nlm.nih.gov/books/NBK553141/?report=printable
- Vandekerckhove M, Wang YL. Emotion, emotion regulation and sleep: An intimate relationship. AIMS Neurosci. 2017;5(1):1–17. https://www.researchgate.net/publication/321425873
- Diet Review: Mind diet. The Nutrition Source. Available online: https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/mind-diet/
- Jacka FN, O’Neil A, Opie R et al. A randomised controlled trial of dietary improvement for adults with major depression (the ‘SMILES’ trial). BMC Med. 2017;15:23. https://library.fabresearch.org/viewItem.php?id=10794
- Wrzosek M et al. Vitamin D and the central nervous system. Pharmacol Rep. 2013;65(2):271–8. https://www.sciencedirect.com/science/article/abs/pii/S173411401371003X
- Panossian A, Wikman G. Effects of Adaptogens on the Central Nervous System and the Molecular Mechanisms Associated with Their Stress-Protective Activity. Pharmaceuticals (Basel). 2010;3(1):188–224. https://www.mdpi.com/1424-8247/3/1/188