Dietary supplements for the nervous system: calm and balance

Dietary supplements for the nervous system: calm and balance

I. Anatomy and physiology of the nervous system: the foundation of understanding.

In order to consciously approach the choice of biologically active additives (dietary supplements) that support the nervous system, it is necessary to have a basic idea of its structure and functions. The nervous system is a complex network that coordinates all processes in the body, ranging from simple reflexes to complex thinking and emotions.

A. The central nervous system (central nervous system): brain and spinal cord.

1. Brain: This body is the control center of the entire nervous system. It consists of several departments, each of which performs specific functions.

   a. Large hemispheres: They are responsible for higher mental functions, such as thinking, memory, speech, consciousness, as well as for the processing of sensory information and control of arbitrary movements. The bark of large hemispheres, the most external part of the brain, is especially important for these functions. It is divided into frontal, parietal, temporal and occipital shares, each of which specializes in certain tasks. For example, frontal lobes are responsible for planning, making decisions and control of behavior, while the occipital shares process visual information.

   b. Cerebellum: He plays a key role in coordination of movements, maintaining balance and muscle tone. He receives information from the brain, spinal cord and sensory receptors to accurately adjust movements and ensure their smoothness. Damage to the cerebellum leads to impaired coordination, such as tremor, shakiness of the gait and difficulties with the performance of accurate movements.

   c. Brain trunk: Connects the brain to the spinal cord. Contains important centers that regulate vital functions, such as breathing, heartbeat, blood pressure and sleep. It includes an oblong brain, bridge and medium brain. Damage to the brain stem can lead to serious violations, including death.

   d. Intermediate brain: Includes thalamus and hypothalamus. Talamus is a relay station for sensory information entering the cortex of large hemispheres. The hypothalamus regulates important functions of the body, such as body temperature, hunger, thirst, sleep and hormonal balance. It also plays a role in the regulation of emotions and stress reactions.

2. Spinal cord: A long cylindrical organ located in the spinal canal. It serves as a conductor of nerve impulses between the brain and other parts of the body. In addition, the spinal cord is involved in the implementation of reflexes, such as pulling the hand from a hot object. It consists of gray matter (neurons body) and white matter (nerve fibers).

B. The peripheral nervous system (PNS): connection with the outside world.

1. Nerve: Bunches of nerve fibers connecting the central nervous system to the organs and tissues of the body. Sending information from the senses to the brain and motor signals from the brain to the muscles and glands are transmitted. There are cranial nerves (extending from the brain) and spinal nerves (extending from the spinal cord).

2. Ganglia: Closing nerve cells located outside the central nervous system. They serve as transshipment points for nerve impulses.

3. Autonomous nervous system (ANS): Regulates the involuntary functions of the body, such as heartbeat, breathing, digestion and sweating. Divided into:

   a. Sympathetic nervous system: Prepares the body for action in stressful situations (“beat or run”). Increases heart rate, increases blood pressure, expands the pupils and slows down digestion.

   b. Parasimpathic nervous system: Promotes relaxation and restoration of the body (“rest and digest”). Slets the frequency of heart contractions, reduces blood pressure, narrows the pupils and stimulates digestion.

   c. Entereal nervous system: Often called the “second brain”, controls the functions of the gastrointestinal tract, regardless of the central nervous system. Regulates peristalsis, the secretion of digestive enzymes and the absorption of nutrients.

C. Cells of the nervous system: neurons and Gliya.

1. Neurons: The main functional units of the nervous system. Responsible for the transfer of nerve impulses. Consist of the body of the cell (soma), dendrites (receiving signals) and axon (transmitting signals).

   a. Dendrites: Short, branched processes receiving information from other neurons.

   b. Soma (cell body): Contains the core and other organelles necessary for the functioning of the cell.

   c. Axon: A long, thin process that transfers nerve impulses to other neurons, muscles or glands. Axon can be covered with a myelin shell that accelerates the transmission of impulses.

   d. Sinaps: The place of contact between two neurons, where nerve impulses are transmitted using chemicals called neurotransmitters.

2. GIPLE: Auxiliary cells of the nervous system. Perform many functions, including:

   a. Support and nutrition of neurons: Glial cells provide neurons with nutrients and remove waste.

   b. The formation of the myelin shell: Oligodendrocytes (in the central nervous system) and Schwann cells (in PNS) form a myelin shell that isolates axons and accelerates the transmission of nerve impulses.

   c. Protection of neurons from damage: Glial cells protect neurons from toxins and inflammatory processes.

   d. Sinaptic transmission regulation: Glial cells are involved in the regulation of the concentration of neurotransmitters in the synaptic gap.

D. Neurotransmitters: chemical intermediaries.

Neurotransmitters are chemicals that transmit signals between neurons in the synapses. Various neurotransmitters perform different functions and affect various aspects of behavior and physiology.

1. The main neurotransmitters:

   a. Serotonin: Regulates mood, sleep, appetite and aggression. The low level of serotonin is associated with depression, anxiety and insomnia.

   b. Dofamine: Participates in the system of remuneration, motivation, training and control of movements. Dopamine deficiency is associated with Parkinson’s disease.

   c. Noradenaline (Norapinephrine): Increases vigilance, concentration and energy. Participates in the reaction “beat or run.”

   d. Gamk (gamma-aminobral acid): The main brake neurotransmitter in the brain. Reduces nervous excitability and promotes relaxation.

   e. Glutamate: The main exciting neurotransmitter in the brain. Participates in training and memory.

   f. Acetylcholine: Participates in muscle control, memory and attention. Acetylcholine deficiency is associated with Alzheimer’s disease.

II. Factors affecting the health of the nervous system.

The state of the nervous system depends on many factors, both internal and external. Understanding these factors allows you to take measures to maintain the optimal functioning of the nervous system.

A. Stress: A quiet killer.

Chronic stress has a destructive effect on the nervous system. The constant activation of the sympathetic nervous system leads to the depletion of the body’s resources and a violation of the balance of neurotransmitters.

1. Stress exposure mechanisms:

   a. Increasing the level of cortisol: The chronically increased level of cortisol (stress hormone) can damage neurons in the hippocampus (area of the brain responsible for memory) and disrupt synaptic plasticity.

   b. Reducing the level of neurotrophic factors: Stress can reduce the level of neurotrophic factors such as BDNF (neurotrophic factor of the brain) that are necessary for the survival and growth of neurons.

   c. Violation of the balance of neurotransmitters: Stress can violate the balance of neurotransmitters, such as serotonin, dopamine and GABA, which leads to anxiety, depression and insomnia.

   d. Increase in inflammation: Chronic stress can cause inflammation in the brain, which damages neurons and worsens cognitive functions.

2. The consequences of chronic stress:

   a. Anxiety and depression: Chronic stress is one of the main risk factors for the development of anxiety disorders and depression.

   b. Sleep disorders: Stress can lead to insomnia and other sleep disturbances.

   c. Reducing cognitive functions: Chronic stress can worsen memory, concentration and other cognitive functions.

   d. Increased risk of neurodegenerative diseases: Chronic stress can increase the risk of developing neurodegenerative diseases, such as Alzheimer’s disease and Parkinson’s disease.

B. Improper nutrition: a deficiency of vital substances.

The lack of necessary nutrients can negatively affect the health of the nervous system. Neurons need the constant receipt of energy and building materials for normal functioning.

1. Important nutrients for the nervous system:

   a. B vitamins B: It is necessary for energy exchange in neurons and the synthesis of neurotransmitters. Vitamins B1, B6, B12 and folic acid are especially important.

   b. Omega-3 fatty acids: They are an important component of cell membranes of neurons and contribute to the normal functioning of the brain.

   c. Antioxidants: Protect neurons from damage caused by free radicals. These include vitamins C and E, selenium and zinc.

   d. Magnesium: Participates in the regulation of nervous excitability and promotes relaxation.

   e. Amino acids: Are building blocks for neurotransmitters. For example, a tripophane is necessary for the synthesis of serotonin, and tyrosine is for the synthesis of dopamine and norepinephrine.

2. The consequences of a nutrient deficiency:

   a. Fatigue and weakness: B vitamins deficiency can lead to fatigue and weakness.

   b. Reducing cognitive functions: The omega-3 deficiency of fatty acids can worsen memory, concentration and other cognitive functions.

   c. Anxiety and depression: The deficiency of magnesium and vitamins of group B can contribute to the development of anxiety disorders and depression.

   d. Sleep disorders: Magnesium deficiency can lead to insomnia.

C. lack of sleep: time for recovery.

During sleep, the nervous system is restored and consolidated by memory. Chronic lack of sleep has a negative effect on cognitive functions, mood and general health.

1. The influence of lack of sleep on the nervous system:

   a. Reducing cognitive functions: The lack of sleep worsens memory, concentration, attention and decision -making.

   b. Mind of mood: Ned -sleeping can lead to irritability, anxiety and depression.

   c. Increased risk of accidents: The lack of sleep increases the risk of accidents associated with impaired attention and coordination.

   d. Weakening of the immune system: The lack of sleep weakens the immune system, which makes the body more vulnerable to infections.

   e. Increased risk of chronic diseases: Chronic lack of sleep is associated with an increased risk of developing chronic diseases, such as diabetes, cardiovascular disease and obesity.

D. Sedentary lifestyle: deficit of stimulation.

Physical activity stimulates the growth of new neurons and improves cognitive functions. A sedentary lifestyle can lead to a deterioration in cognitive functions and an increased risk of neurodegenerative diseases.

1. The benefits of physical activity for the nervous system:

   a. Stimulation of the growth of new neurons: Physical activity stimulates neurogenesis (the formation of new neurons) in the hippocampus, the area of the brain responsible for memory.

   b. Improving cognitive functions: Physical activity improves memory, concentration, attention and executive functions.

   c. Reduction of the risk of neurodegenerative diseases: Regular physical activity reduces the risk of developing neurodegenerative diseases, such as Alzheimer’s disease and Parkinson’s disease.

   d. Improving mood: Physical activity releases endorphins that have an analgesic and antidepressant effect.

   e. Reducing stress: Physical activity helps to reduce the level of cortisol (stress hormone) and improve the body’s ability to cope with stress.

E. bad habits: direct threat.

Alcohol abuse, smoking and drug use have a destructive effect on the nervous system.

1. Alcohol:

   a. Damage to neurons: Alcohol is toxic for neurons and can cause their death.

   b. Reducing cognitive functions: Alcohol abuse can lead to a decrease in memory, concentration and other cognitive functions.

   c. The risk of developing alcohol dementia: Chronic abuse of alcohol can lead to the development of alcohol dementia, characterized by the progressive deterioration of cognitive functions.

   d. Violation of the balance of neurotransmitters: Alcohol violates the balance of neurotransmitters, which can lead to anxiety, depression and insomnia.

2. Smoking:

   a. Reducing blood flow to the brain: Nicotine narrows blood vessels, which reduces blood flow to the brain and can lead to oxygen starvation of neurons.

   b. Damage to neurons: Smoking can damage neurons and worsen cognitive functions.

   c. Increased risk of stroke: Smoking increases the risk of stroke, which can lead to irreversible brain damage.

3. Drugs:

   a. Damage to neurons: Drugs can damage neurons and violate their functioning.

   b. Violation of the balance of neurotransmitters: Drugs violate the balance of neurotransmitters, which can lead to serious mental disorders.

   c. The risk of dependence: Drugs cause dependence, which leads to further damage to the nervous system.

III. Bades to support the nervous system: overview of key components.

Biologically active additives (dietary supplements) can be a useful addition to a healthy lifestyle to maintain the nervous system. It is important to remember that dietary supplements are not medicines and do not replace good nutrition and medical care. Before taking any dietary supplements, it is necessary to consult a doctor.

A. B vitamins B: Energy and stability.

B vitamins play a key role in energy exchange in neurons and a synthesis of neurotransmitters. The deficiency of these vitamins can lead to fatigue, irritability, a decrease in cognitive functions and other problems.

1. Vitamin B1 (TIAMIN): It is necessary for converting carbohydrates into energy, as well as for the normal operation of the nervous system. Tiamine deficiency can lead to neurological disorders such as polyneuropathy and encephalopathy of Wernick.

2. Vitamin B6 (Pyridoxin): Participates in the synthesis of neurotransmitters, such as serotonin, dopamine and GABA. Pyridoxine deficiency can lead to depression, anxiety and insomnia.

3. Vitamin B12 (cobalamin): It is necessary for the normal functioning of nerve cells and the formation of the myelin shell, which protects the nerve fibers. Cobalamine deficiency can lead to neurological disorders such as peripheral neuropathy and demyelinizing diseases.

4. Folic acid (vitamin B9): Participates in the synthesis of DNA and RNA, as well as in amino acid metabolism. Folic acid deficiency can lead to depression, anxiety and cognitive disorders.

5. Niacin (Vitamin B3): Participates in the energy exchange and synthesis of neurotransmitters. Niacin deficiency can lead to Pellagra, a disease characterized by skin, gastrointestinal and neurological symptoms.

6. Pantotenic acid (vitamin B5): Participates in the energy metabolism and synthesis of coherent A, which is necessary for many metabolic processes. Pantothenic acid deficiency is rare.

7. Biotin (Vitamin B7): Participates in the metabolism of carbohydrates, fats and proteins. Biotin’s deficiency is rare.

B. Magnesium: Mineral of calm.

Magnesium plays an important role in the regulation of nervous excitability and promotes relaxation. Magnesium deficiency can lead to anxiety, irritability, insomnia, muscle cramps and headaches.

1. Magnesium action mechanisms:

   a. Blocking NMDA-Receperov: Magnesium blocks NMDA receptors that are exciting receptors in the brain. Blocking these receptors reduces nervous excitability and promotes relaxation.

   b. GABA regulation: Magnesium is involved in the regulation of GABA, the main brake neurotransmitter in the brain. An increase in the activity of the GABA reduces nervous excitability and promotes relaxation.

   c. Reducing the level of cortisol: Magnesium can reduce the level of cortisol (stress hormone), which helps to reduce anxiety and improve mood.

2. Forms of magnesium: Various forms of magnesium have different bioavailability and can be more or less effective for different purposes.

   a. Magnesium glycinate: It is well absorbed and does not cause a laxative effect. Suitable for improving sleep and reducing anxiety.

   b. Magnesium citrate: It is well absorbed, but can cause a laxative effect in some people.

   c. Magnesium oxide: It is poorly absorbed and often used as a laxative.

   d. Magnesium Treonate: A new form of magnesium, which is believed to penetrates well through a hematoencephalic barrier and can improve cognitive functions.

C. Omega-3 fatty acids: health of the brain and nerves.

Omega-3 fatty acids, especially EPA (eicosapentaenoic acid) and DHA (non-ozagexaenic acid), are important components of cell membranes of neurons and are necessary for normal brain function. The omega-3 deficiency of fatty acids can worsen memory, concentration, mood and other cognitive functions.

1. Omega-3 omega-3 action mechanisms:

   a. Improving the structure of cell membranes: Omega-3 fatty acids are important components of cell membranes of neurons, which makes them more flexible and allows them to function better.

   b. Reducing inflammation: Omega-3 fatty acids have anti-inflammatory properties, which can protect neurons from damage caused by inflammation.

   c. Improving the transmission of nerve impulses: Omega-3 fatty acids can improve the transmission of nerve impulses, which contributes to the normal functioning of the brain.

   d. Increasing the level of neurotrophic factors: Omega-3 fatty acids can increase the level of neurotrophic factors such as BDNF (neurotrophic factor of the brain), which are necessary for the survival and growth of neurons.

2. Sources of omega-3 fatty acids:

   a. Fish oil: Good source EPA and DHA. It is important to choose fish oil from trusted manufacturers in order to avoid pollution with heavy metals.

   b. Crill oil: Another good source of EPA and DHA. Croil oil contains antioxidant Astaxantin.

   c. Algae oil: Suitable for vegetarians and vegan. Contains DHA.

   d. Flax-seed: Contains ALA (alpha-linolenic acid), which is the precursor of EPA and DHA. However, the effectiveness of ALA transformation into EPA and DHA in humans is limited.

D. Amino acids: construction blocks of neurotransmitters.

Amino acids are construction blocks for neurotransmitters. Some amino acids can be useful to maintain the nervous system and improve mood.

1. L-triptophan: Precursor serotonin, neurotransmitter, which regulates mood, sleep and appetite. Reception of L-tripteophanes can help improve sleep and reduce anxiety.

2. 5-HTP (5-hydroxyryptophan): Another precursor serotonin. 5-HTP is more effectively converted into serotonin than L-tripthophanes.

3. L-tyrosin: The precursor of dopamine and norepinephrine, neurotransmitters associated with motivation, energy and concentration. Reception of L-tyrosine can help improve concentration and reduce fatigue.

4. L-theanine: The amino acid contained in green tea. L-theanine contributes to relaxation without causing drowsiness. It can improve concentration and reduce anxiety.

5. Gamk (gamma-aminobral acid): The main brake neurotransmitter in the brain. Reception of the GABA can help reduce anxiety and improve sleep. However, the effectiveness of the GABA as an additive remains controversial, since it poorly penetrates through the hematoencephalic barrier.

E. Plant adaptogens: stress protection.

Adaptogens are plant substances that help the body adapt to stress. They can improve resistance to physical, chemical and biological stress.

1. Rodiola pink: Helps improve concentration, reduce fatigue and reduce stress.

2. Ashvaganda (Indian ginseng): It helps to reduce the level of cortisol (stress hormone), improve sleep and reduce anxiety.

3. Ginseng: Helps improve concentration, memory and energy.

4. Eleuterococcus (Siberian ginseng): Helps to improve stress resistance and reduce fatigue.

5. Bakopa Monyeri: Helps improve memory and cognitive functions.

F. Other beneficial substances:

1. Kholin: It is necessary for the synthesis of acetylcholine, neurotransmitter related to memory and training.

2. Inositol: Participates in the transmission of signals in the cells and can be useful for improving the mood and reducing anxiety.

3. Melatonin: A hormone regulating the cycle of sleep and wakefulness. Melatonin’s taking can help improve sleep.

4. Curcumin: It has anti -inflammatory and antioxidant properties and can protect neurons from damage.

IV. Practical recommendations for the use of dietary supplements for the nervous system.

The choice and use of dietary supplements for the nervous system requires a conscious approach and consultation with a specialist. It is important to consider individual needs, possible contraindications and interactions with other drugs.

A. Consultation with a doctor:

Before taking any dietary supplements for the nervous system, it is necessary to consult a doctor. The doctor will be able to evaluate your health status, determine which dietary supplements can be useful for you, and exclude possible contraindications and interactions with other drugs.

B. Individual approach:

The choice of dietary supplements should be based on individual needs and symptoms. For example, if you have problems with sleep, you may be useful for dietary supplements containing magnesium, melatonin or L-tripthophanes. If you feel fatigue and a decrease in concentration, dietary supplements containing vitamins of group B, L-grosine or adaptogens may be useful to you.

C. Dosage and duration of the reception:

Strictly follow the recommendations for the dosage and duration of the reception indicated on the package of dietary supplements or the recommended doctor. Do not exceed the recommended dose. The duration of the reception of dietary supplements can vary depending on individual needs and the type of dietary supplement.

D. Quality and safety:

Choose dietary supplements from trusted manufacturers that guarantee the quality and safety of your products. Pay attention to the availability of quality certificates.

E. Interaction with other drugs:

Tell the doctor about all drugs and additives that you take to avoid possible interactions. Some dietary supplements can interact with medicines by changing their effectiveness or causing side effects.

F. Side effects:

Carefully follow your condition during the admission of dietary supplements. If you notice any side effects, stop taking a dietary supplement and consult a doctor.

G. Complex approach:

Dietary supplements for the nervous system are most effective in combination with a healthy lifestyle, which includes proper nutrition, sufficient sleep, regular physical activity and stress management.

V. Alternative methods of maintaining the nervous system: harmony of mind and body.

In addition to dietary supplements, there are various alternative methods that can help maintain the health of the nervous system and improve overall well -being. These methods are aimed at harmonizing the mind and body, reducing stress and improving cognitive functions.

A. Meditation and awareness:

Meditation and practices of awareness help reduce stress, improve concentration and increase awareness. Regular meditation can change the structure and function of the brain, improving emotional regulation and reducing anxiety.

B. Yoga and Tai-Chi:

Yoga and Tai-chi combine physical exercises, breathing practices and meditation. They help reduce stress, improve flexibility, strength and balance. Regular yoga and tai-chi can improve the mood and reduce the alarm.

C. Respiratory exercises:

Respiratory exercises can help reduce stress and improve relaxation. Deep breathing activates the parasympathetic nervous system, which slows down the heartbeat, reduces blood pressure and promotes relaxation.

D. Aromatherapy:

Aromatherapy uses essential oils to improve mood and reduce stress. Some essential oils, such as lavender, chamomile and bergamot, have relaxing properties.

E. Music therapy:

Music therapy uses music to improve mood, reduce stress and improve cognitive functions. Listening to calm and relaxing music can activate the parasympathetic nervous system and promote relaxation.

F. Massage:

Massage helps relieve muscle tension, improve blood circulation and reduce stress. Regular massage can improve mood and reduce the alarm.

G. Cognitive-behavioral therapy (KPT):

KPT is a form of psychotherapy that helps people change negative thoughts and behavior. KPT can be effective for the treatment of anxiety disorders, depression and other mental disorders.

VI. Conclusion: an integrative approach to the health of the nervous system.

Maintaining the health of the nervous system requires a comprehensive and integrative approach. It is important to consider all the factors affecting the nervous system, including nutrition, sleep, physical activity, stress and bad habits. Bades can be a useful addition to a healthy lifestyle, but they do not replace good nutrition and medical care. It is important to consult a doctor before taking any dietary supplements. The combination of a healthy lifestyle, dietary supplements (on the recommendation of a doctor) and alternative methods can help maintain the health of the nervous system and improve overall well -being.