Nervous System
Nervous system is the body's communication system- an intricate network of nerves, neurons, and specialized cells called glial cells. Nervous system coordinates & regulates bodily functions.
CNS central nervous system: brain, spinal cord, organs, heart & gut
Neurons: the fundamental units of the nervous system
Neurons, nerve cells, are building blocks. Comprising an estimated 86 billion neurons, the human brain is a network of intricate connections.
Neurons communicate using both electrical signals within the cell and chemical signals (neurotransmitters) between cells. The process begins when a neuron is stimulated, causing a change in the electrical potential across its membrane. This change triggers an action potential, a wave of electrical excitation, to travel along the axon towards the synaptic terminals.
Once the action potential reaches the axon terminal, it stimulates the release of neurotransmitters stored in vesicles. These neurotransmitters cross the synapse and bind to specific receptors on the receiving cell—either another neuron, muscle cell, or gland cell—initiating a specific response in that cell.
Neurodegenerative diseases, such as Alzheimer’s and Parkinson’s, involve the progressive loss of structure or function of neurons, leading to cognitive decline and motor dysfunction.
Neural Health Factors: Factors such as stress, diet, environmental toxins, and certain genetic conditions can adversely affect neuronal health.
Central Nervous System
The central nervous system consists of the brain, protected by the skull, and the spinal cord, which runs from the base of the brain down through the vertebral column. The brain is the control center, processing and interpreting sensory information, directing responses, and harboring our thoughts and emotions. The spinal cord acts as a conduit for messages between the brain and the body.
The brain is divided into several regions, each responsible for different functions:
The cerebrum is the largest part, responsible for higher functions like thought, speech, and sensory processing. It is divided into two hemispheres, each further split into four lobes (frontal, parietal, temporal, and occipital), responsible for various cognitive, sensory, and motor functions.
The cerebellum, located at the back of the brain, is primarily responsible for coordination of voluntary movements, balance, motor learning, and cognitive functions.
The brainstem, connecting the brain and the spinal cord, controls numerous essential functions like heart rate, breathing, and digestion.
The spinal cord, an extension of the brainstem, transmits neural signals up and down the body, coordinating reflexes and serving as a relay between the brain and the body.
Peripheral Nervous System
The peripheral nervous system, consisting of all the nerves outside the CNS, extends to the furthest corners of the body. It is subdivided into the somatic and autonomic nervous systems. The somatic system controls voluntary actions, such as muscle movement, while the autonomic system regulates involuntary functions, such as heartbeat and digestion.
The autonomic nervous system is further divided into the sympathetic and parasympathetic systems, often described as “fight or flight” and “rest and digest” systems, respectively. They work in concert to maintain homeostasis, adjusting bodily functions in response to stress and relaxation.
HEART
Breathing Exercises: Breathing exercises are simple yet powerful techniques that can be used to promote relaxation, reduce stress, and enhance heart-brain coherence. One of the most effective is box breathing, a method often used by Navy SEALs to calm the mind and body under stress. Here’s how to do it:
- Inhale for a count of four.
- Hold the breath for a count of four.
- Exhale for a count of four.
- Hold the breath out for a count of four.
This is one box. The goal is to work towards doing this exercise for at least five minutes at a time, several times a day. Over time, this practice can help stimulate the vagus nerve and promote a greater sense of calm and coherence between the heart and brain.
Emotional Freedom Technique (EFT): EFT, also known as “tapping”, is a powerful tool that combines elements of traditional Chinese medicine and modern psychology. By tapping on certain meridian points on the body while focusing on a specific emotional or physical issue, it’s thought that EFT can help to alleviate stress and improve emotional health. Here’s a basic guide to start practicing EFT:
- Identify the issue: Choose a specific problem that you’d like to address with EFT.
- Create a setup statement: This is a sentence that acknowledges the issue and also confirms a self-acceptance despite the problem. For example: “Even though I feel anxious about this presentation, I deeply and completely accept myself.”
- Begin the tapping sequence: Tap about five to seven times on each of the nine meridian points in the following order: side of the hand (karate chop point), eyebrow, side of the eye, under the eye, under the
- Chin: This point is located midway between the point of your chin and the bottom of your lower lip. Tap here while maintaining the focus on your issue and reciting the setup statement.
- Collarbone: This point is located where the sternum, collarbone, and the first rib meet. Use a fist or flat hand to tap this point while repeating your setup statement.
- Under the arm: This point is located about four inches beneath the armpit. Tap here while repeating the setup statement.
- Top of the head: This is the crown of your head. Tap here while repeating the setup statement.
Perform at least three rounds of this tapping sequence. After completing the sequence, take a deep breath and reassess your feelings and physical sensations. If necessary, you can repeat the sequence until you feel relief.
Sound Therapy: Sound therapy uses different aspects of sound to improve emotional and physical health and well-being. One such technique that you can easily use is binaural beats. Binaural beats can induce the same mental state associated with meditation practice, but more quickly.
Here’s how you can incorporate binaural beats into your routine:
- Choose the right frequency: Binaural beats are available in different frequencies, each corresponding to a different state of consciousness. For instance, delta waves (0.5-4 Hz) for deep sleep, theta waves (4-7 Hz) for deep relaxation and meditation, alpha waves (7-12 Hz) for light relaxation and creativity, and beta waves (12-30 Hz) for normal waking consciousness.
- Use headphones: For binaural beats to work, you need to listen to them with headphones. The beats work by sending two different frequencies to each ear. Your brain perceives a third frequency, which is the difference between the two.
- Sit back and relax: As the sounds work their magic, try to clear your mind and let yourself relax.
Incorporating these techniques into your daily routine can greatly enhance the heart-brain connection, leading to better emotional stability, less stress, and improved overall health. As a naturopathic practitioner, guiding your clients through these practices can be an effective way
GUT-BRAIN CONNECTION
The enteric nervous system, often referred to as the “second brain” or “gut brain,” consists of about 500 million neurons embedded in the lining of the gastrointestinal system, extending from the esophagus to the rectum. Remarkably, it can operate independently of the brain and the spinal cord, regulating the digestive process, including the rhythmic muscle contractions of peristalsis, the secretion of enzymes, and blood flow for nutrient absorption and waste elimination.
The gut and the brain are connected via the vagus nerve, the tenth cranial nerve that runs from the brainstem to the abdomen. This two-way communication highway, known as the gut-brain axis, allows the gut to send signals to the brain and vice versa. For instance, about 90% of the fibers in the vagus nerve carry information from the gut to the brain.
The gut-brain axis is not only responsible for physical sensations, like hunger and satiety, but it’s also crucial for our mental and emotional well-being. The gut microbiome, the vast ecosystem of microorganisms living in our digestive tract, plays a pivotal role in this connection. It produces neuroactive substances, including about 95% of the body’s serotonin, a neurotransmitter that helps regulate mood, sleep, appetite, and cognition.
Recent research suggests that dysbiosis, or imbalance in the gut microbiota, may contribute to various mental health issues, including anxiety, depression, and neurodevelopmental disorders, emphasizing the significance of the gut in our overall health and well-being.
Supporting the Gut-Brain Connection
The gut-brain connection, mediated by the enteric nervous system and the gut microbiome, can be supported through dietary interventions and targeted supplementation. In addition to the typical recommendations of a fiber-rich diet and probiotics, you might consider:
Polyphenol-Rich Foods: Polyphenols are plant compounds that have various health benefits, including promoting the growth of beneficial gut bacteria. Rich sources include berries, cherries, dark chocolate, and green tea.
Fermented Foods: Fermented foods like kimchi, sauerkraut, and natural yogurts can introduce beneficial bacteria into the digestive system, supporting the microbiome and potentially influencing gut-brain communication.
Prebiotic Supplements: Prebiotics are indigestible fibers that fuel beneficial gut bacteria. Supplements can provide concentrated doses of prebiotics to support a healthy microbiome.
Mindful Eating Practices: The act of eating itself can impact the gut-brain axis. Eating slowly and mindfully, savoring each bite, can promote better digestion and assimilation of nutrients, as well as enhancing the psychological satisfaction of eating.
tailor interventions to the individual’s needs and circumstances. Always consider potential food sensitivities or allergies, medication interactions, and other factors when suggesting any new dietary or lifestyle practices.
Manage Stress: CBT, MBSR, sound therapy
Understanding this triad — the brain-heart-gut connection — is critical for naturopaths and other health practitioners. By taking a holistic view, they can better comprehend how emotional or physical stress can impact multiple body systems and develop comprehensive treatment plans that consider the whole person — body, mind, and spirit.
The Vagus Nerve
The vagus nerve, also known as the tenth cranial nerve, is one of the most vital nerves in the body. Its name, ‘vagus’, comes from the Latin word for ‘wandering’. This is apt, as the vagus nerve is the longest cranial nerve, extending from the brainstem to the abdomen, passing through various organs including the heart, lungs, and digestive tract, thereby ‘wandering’ through the body.
The vagus nerve is a major component of the autonomic nervous system, which oversees many of the body’s unconscious functions. More specifically, it’s a part of the parasympathetic nervous system, often referred to as the ‘rest and digest’ system.
Functions of the Vagus Nerve
The vagus nerve is responsible for various sensory, motor, and secretory functions. It’s the primary nerve for the parasympathetic division of the autonomic nervous system, which helps to manage and regulate many of the body’s functions, including:
Heart Rate: It slows the heart rate when the body is in a relaxed state.
Breathing: It controls the muscles responsible for breathing, allowing the body to relax and reduce its breathing rate.
Digestive System: It stimulates the muscles that move food through the stomach and intestines and stimulates the production of digestive juices, promoting digestion.
Inflammation Control: Through its anti-inflammatory properties, it controls inflammation in the body.
Mood Regulation: It sends sensory information to the brain from the gut microbiome, which can influence mood and affect.
The vagus nerve also plays a crucial role in the ‘gut-brain axis’, the biochemical signaling between the gastrointestinal tract and the nervous system.
The Vagus Nerve in Naturopathic Practice
Given its vast influence over the body’s functions, the health of the vagus nerve is a key consideration in naturopathic medicine.
Vagus Nerve Stimulation: This is a therapy used to treat a variety of conditions, including depression and epilepsy. This involves delivering electrical impulses to the vagus nerve, either via a device implanted in the body or through less invasive means, like transcutaneous devices.
Deep Breathing Exercises: Controlled, deep breathing can stimulate the vagus nerve, promoting relaxation and reducing stress. Techniques like ‘box breathing’ or ‘4-7-8 breathing’ can be particularly helpful.
Cold Exposure: Brief exposure to cold (like a cold shower) can activate the vagus nerve and promote parasympathetic activity.
Singing, Chanting, and Gargling: These activities can stimulate the muscles in the back of the throat that are connected to the vagus nerve.
Probiotics: A healthy gut microbiome can influence the vagus nerve. Probiotics and a gut-healthy diet can support the gut-brain connection mediated by the vagus nerve.
Understanding the vagus nerve’s role and function can help naturopaths devise more effective treatment plans, particularly when dealing with issues relating to stress, mood, and gut health. However, as always, it’s important to consider individual patient needs and circumstances when recommending any new interventions.
Additional Resources
The Brain: An Interactive Tour – This interactive tour by Alzheimer’s Association provides a detailed look at the brain’s structure and functions.
Nervous System Anatomy and Physiology – nurseslabs.com provides a detailed guide on the anatomy and functions of the nervous system, including the central and peripheral systems.
Heart-Brain Communication – This page by HeartMath Institute explores the communication pathways between the heart and the brain.
The Brain–Heart Connection – American Heart Association explains the connection between heart health and brain health.
The Gut-Brain Connection – Harvard Health dives into the link between gut health and brain health.
Gut Brain Connection – Johns Hopkins Medicine explains the interaction between the brain and the gut.
Breathing Exercises – Harvard Health explains the benefits of diaphragmatic breathing and provides a step-by-step guide to doing it.
Sound Therapy – This article by Psychology Today explores the science and benefits of sound therapy.
Neurotransmitters – This resource from Khan Academy provides a detailed explanation of neurotransmitters and their roles in neuron communication.
The Neuron – Britannica offers a comprehensive overview of neurons and their functions.
Brain Health
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