Neurological and Cognitive Health
Here’s How to Make the Nervous System More Flexible and Functional.
Practical ways to promote neural plasticity, modulation, integration, coordination, and regulation to lower the risks of neurological disorders.
Creating a flexible, functional, healthy nervous system is vital for optimal brain function, cognitive health, neural fitness, and well-being. The nervous system comprises the brain, spinal cord, and nerves, coordinating bodily functions like movement, sensation, and cognition.
Managing the nervous system involves adopting and executing lifestyle changes that promote neural plasticity, modulation, integration, coordination, and regulation processes, which I explain in this article.
I previously wrote about muscles, fats, and bones. Another critical structure is the network of nerves and neurons, enabling communication among the physical components. Nerves and neurons are closely related but distinct constructs in the nervous system.
In summary, neurons are unique cells with dendrites and axons that transmit and process information. However, nerves are piles of axons with connective tissues, blood vessels, and support cells that transmit signals among different parts of the nervous system.
Besides the brain, neurons also exist in the nervous system, controlling muscle movement, regulating heart rate and blood pressure, and coordinating the digestive system.
In addition to enhanced fitness, mental clarity, and overall well-being, the main purpose of supporting the nervous system is to lower the risks of neurological disorders and prevent them proactively with healthy lifestyle choices.
There are many neurological disorders affecting the lives of millions. The most common are neurodegenerative diseases like Alzheimer’s, Parkinson’s, other dementia types, traumatic brain injury, epilepsy, and motor neuron diseases like ALS.
Cognitive function is a significant determinant of quality of life. Neurocognitive disorders include neurological and psychiatric conditions affecting memory, attention, perception, senses, language, decision-making, and problem-solving abilities.
I wrote about these disorders before. Based on my intense research, I documented my experience with my father’s death due to ALS and highlighted six common disease patterns. ALS is a serious neurological disease with no cure yet.
As the topic is complex and involved at the cellular and systemic levels, I explain the nervous system concepts with processes, mechanisms, and examples in simple language without going into technical and scientific details to give you an idea.
Then I map these processes to relevant lifestyle components to reinforce your learning and make this a practical piece to improve the health of your nervous system with better lifestyle choices.
Metaphors to understand the role and function of the nervous system
We can use several metaphors to visualize the nervous system's structure and functions. I will give you a few examples.
The nervous system looks like a control center in a building regulating different operations to maintain homeostasis and respond to changing environmental conditions.
The nervous system can be visualized as a communication network connecting different devices and allowing them to exchange information.
I also resemble the nervous system to an orchestra working together to create music, as the nervous system has different regions that work together to produce complex behaviors and actions.
Another metaphor is a central unit of a computer managing data and information as the nervous system detects, processes, and stores information via neural signals and uses it to control bodily functions.
From a speed perspective, the nervous system likens to a highway system allowing vehicles to travel quickly and efficiently between different locations. The nervous system controlled by the brain enables information to be transmitted fast among various body parts.
A Simplified Overview of the Nervous System
In anatomy, the nervous system is categorized as central and peripheral. The central one includes the brain and spinal cord. The peripheral includes autonomic, somatic, and enteric.
The brain is the main control center of the nervous system. It coordinates and processes sensory information, initiates motor responses, regulates behavior and emotions, and controls bodily functions.
The spinal cord is a long structure extending from the brain to the vertebral column. It is a conduit for nerve signals traveling to and from the brain. It has some autonomous control over reflexive movements.
The autonomic nervous system controls involuntary functions like heart rate, digestion, and respiration. It is divided into two branches. The sympathetic nervous system activates the stress response. The parasympathetic nervous system initiates the rest and digest response.
The somatic nervous system controls voluntary movements and sensory perception in the body. It includes the nerves connecting the spinal cord to the muscles, skin, and sensory receptors.
The enteric nervous system is a network of neurons regulating the function of the gastrointestinal tract. It is sometimes called the second brain due to its complex and mostly autonomous control over digestion.
The Significance of 5 Concepts for Neurological Flexibility, Fitness, and Health
The following five processes are critical for maintaining a healthy nervous system and brain function. Disruptions in these processes can lead to neurological, psychiatric, and physiological disorders as the body and mind are connected.
1 — Neural Plasticity
I want to start with this one, as I covered it in numerous articles. In simple terms, neurogenesis is the formation of new neurons and new connections in the brain, providing better functionality.
Neural plasticity is the ability of neurons and neural networks to change their structure and function in response to experience, learning, injury, or mental stimulation. The critical point is the brain can grow and shrink.
At the cellular level, neural plasticity allows the brain to adapt and change in response to experience, promoting the growth of new neurons and enhancing the connectivity between different brain regions.
At the systemic level, it enables the nervous system to integrate and synchronize the activity of different neurons and neural networks to perform complex behaviors and actions.
As I explained in a previous article, neural plasticity can occur through neurogenesis. I also covered synaptogenesis, synaptic pruning, long-term potentiation, and long-term depression in another article, so I will not repeat the details here.
These processes include forming new neurons and synapses, eliminating unused synapses, and strengthening and weakening synaptic connections.
For example, neurogenesis and synaptogenesis allow stroke patients to regain their lost functions by engaging in rehabilitation exercises that stimulate the brain to rewire and form new neural connections.
2 — Neural Modulation
Neural modulation is the ability of neurons and neural networks to adjust their activity and responsiveness according to factors like neurotransmitters, hormones, medication, or environmental cues.
There are five mechanisms of neural modulation: presynaptic inhibition, postsynaptic inhibition, neurofeedback, and neuromodulation.
These mechanisms involve increasing or reducing neurotransmitters or other biochemicals via various biofeedback loops.
For example, caffeine, as an active molecule, can block adenosine's action and make us less sleepy and alert. I explained the role of adenosine in a previous article.
3 — Neural Integration
Neural integration is the ability of neurons and neural networks to process and combine information from different sources and modalities, like sensory inputs, memory, emotions, or cognition.
Neural integration can occur through various structures and pathways to enable multisensory activities, as I documented in a previous article titled Evolve Your Senses with Neurobics to Create Cognitive Reserves for Better Mental Health as You Age.
Structures and pathways include association areas covering sensory modalities, commissures to connect the brain's two hemispheres, and convergence of inputs from different neurons onto a single neuron.
For example, to recognize someone’s face, the brain combines information from sensory modalities like vision, smell, sound, and memories.
4 — Neural Coordination
Neural coordination is the capability of neurons and neural networks to coordinate and synchronize their activity and output with other neurons and neural networks, such as motor neurons, interneurons, or reflex arcs.
Neural coordination is a complex process. It involves integrating and synchronizing different neural processes to support behaviors and actions. This coordination is critical for maintaining optimal brain function.
Neural coordination can occur through reciprocal inhibition, coactivation, and entrainment.
Reciprocal inhibition refers to the inhibition of antagonistic muscles by interneurons. Coactivation means the simultaneous activation of synergistic muscles by motor neurons. Entrainment refers to the synchronization or coordination of biological rhythms.
Some examples are the coordination between sensory input and motor output, different cognitive processes, such as attention, memory, and decision-making, neural oscillations for memory consolidation during sleep, and neural networks to support learning.
5 — Neural Regulation
Neural regulation is the ability of neurons and neural networks to regulate and control the activity and function of other body systems. It maintains the balance and stability of physiological processes through various neural mechanisms.
This process involves complex neural mechanisms, coordinating and regulating bodily functions like heart rate, blood pressure, respiration, or digestion. The nervous system can regulate the endocrine, immune, and cardiovascular systems.
Neural regulation can happen through various structures and pathways, like the hypothalamus, the autonomic nervous system, or the neuroendocrine system integrating neural and hormonal signals.
The neural mechanisms regulating bodily functions include the central nervous system (CNS) and the peripheral nervous system (PNS).
The CNS comprises the brain and spinal cord, which receive and process sensory information and generate motor responses. The PNS consists of nerves that connect the CNS to various body parts and carry signals to and from organs and tissues.
The hypothalamus controls autonomic and endocrine functions, the autonomic nervous system regulates involuntary functions, and the neuroendocrine system integrates neural and hormonal signals.
An example of neural regulation is how the hypothalamus can control our body temperature by sending signals to our blood vessels, sweat glands, and muscles.
Essential Functions for the Flexibility in the Nervous System
The essential functions for the nervous system’s flexibility are neuroplasticity, synaptic plasticity, myelination, inflammation, hormones, and neurotransmitters.
In summary, neuroplasticity involves changes in the strength and connectivity of neural pathways, the growth of new neurons, and the rewiring of existing neural circuits.
Synaptic plasticity refers to changes in the strength and structure of connections between neurons.
Myelination is the formation of a protective sheath around nerve fibers, which allows for faster and more efficient signal transmission.
Chronic inflammation can lead to the breakdown of myelin and damage to neurons, contributing to neurological disorders.
Hormones and neurotransmitters are chemical messengers for the functioning of the nervous system.
An inflexible and damaged nervous system can show numerous signs and symptoms. The symptoms of nervous system disorders can vary depending on the specific disorder and the area of the nervous system affected. Neurologists can detect and treat them.
The most common symptoms of neurological disorders are changes in sensations, numbness, nerve compression, paralysis, weak muscles, lack of coordination, losing balance, cognitive decline or impairment, behavioral changes, seizures, migraines, blurred vision, difficulty speaking and hearing, and mobility issues.
Lifestyle factors involved in neural plasticity, modulation, integration, coordination, and regulation
Maintaining a balanced and healthy lifestyle can promote neural plasticity, modulation, integration, coordination, and regulation.
The healthy lifestyle factors are regular exercise, adequate sleep, stress management, a balanced diet, avoiding toxins and harmful substances, stimulating the brain, emotional regulation, and social connections.
Moderate aerobic and anaerobic physical activity can improve neural processes by increasing blood flow to various brain regions, reducing inflammation, balancing hormones, and promoting growth factors like increasing BDNF (Brain-Derived Neurotrophic Factor).
However, overloading the nervous system with too much exercise, like heavy weights or excessive running, can increase oxidative stress and inflammation, causing undesirable issues.
From my experience, barefoot walks on the beach or grass under sunlight significantly contributed to the health of my nervous due to the effects of vitamin D and earthing. However, these practices might not suit everyone.
Chronic stress can negatively impact neural processes by increasing the levels of stress hormones (cortisol, adrenalin), reactive oxygen species, and inflammation, which can interfere with normal physiological processes.
Therefore restorative sleep and rest as a cellular repair mechanism contribute to the stress response by lowering oxidative stress and inflammation.
Breathing exercises can also lower stress by triggering the vagus nerve and activating the functions of the parasympathetic nervous system, relaxing the body and mind.
In addition, mindfulness practices such as meditation, visualization, and working in a flow state, and body-mind exercises like yoga and martial arts can lower stress.
A healthy diet can contribute to neural processes by providing essential macronutrients like amino acids and healthy fats and micronutrients like vitamins and minerals.
For example, B vitamins (particularly B1, B2, B3, B5, B6, and B12), choline, magnesium, potassium, calcium, and omega-3 fatty acids are necessary for neural processes. Many more micronutrients are essential for nerves, which I covered in my nutrient reviews linked at the end of this piece.
Toxins and pathogens adversely impact the health of neurons and neural connections. In addition, some substances like alcohol, nicotine, caffeine, recreational drugs in large amounts, and some medications can disrupt neural processes and adversely affect the nervous system.
Cognitive training stimulating the brain can increase the thickness of the prefrontal cortex and improve white matter integrity, which is thought to contribute to improvements in cognitive flexibility.
Emotional regulation is vital as emotions can impact the nervous system. The critical point is expressing emotions and not suppressing them. When we feel an unpleasant emotion, we can acknowledge it and let it pass within, usually in a minute or so, instead of suppressing it or reacting impulsively.
Meaningful social interactions are critical for the nervous system as their effects can promote the formation of new neural circuits and improve cognitive function.
Summary and Conclusions
Caring for the nervous system involves adopting and enforcing lifestyle changes that promote neural plasticity, modulation, integration, coordination, and regulation.
Neural plasticity is essential for learning and memory. It is critical for brain recovery of brain injuries.
Neural modulation is important for maintaining a balance between excitation and inhibition in the brain, which is necessary for normal cognitive function.
Neural integration is essential for perception and cognition. Disruptions in neural integration can lead to sensory and cognitive impairments.
Neural coordination is necessary for the integration of information and the execution of complex behaviors.
Neural regulation is vital for maintaining normal bodily functions like temperature regulation, hormone secretion, and blood pressure control.
Making the nervous system more flexible involves neuroplasticity, synaptic plasticity, myelination, lowering inflammation, and optimizing hormones and neurotransmitters.
Physically, making the nervous system more flexible means that the neural pathways become more adaptable and responsive to environmental changes. This can improve motor function, sensory perception, and cognitive abilities like memory, attention, and task switching.
Psychologically, making the nervous system more flexible means that we may become more resilient to stress and better able to regulate our emotions. This can lead to improvements in mental health, lowering symptoms of anxiety and depression.
The critical lifestyle factors are regular exercise, restorative sleep, effective stress management, a balanced diet, refraining from toxins and pathogens, regulating emotions, and improving social connections.
The nervous system is highly complex and studied by neuroscientists covering many disciplines who seek to understand the nervous system at all levels of analysis.
From a health perspective, neurology is a medical specialty that focuses on diagnosing and treating neurological disorders.
Therefore, if you have symptoms of nervous system disorders, you will need to be referred to neurologists by your family physician. They can diagnose and treat your condition.
The key takeaway from this story is not to overload the nervous system even with good things like exercise or reading. Both excessive physical and mental stress can upset the nervous system. I met some people who experienced a nervous breakdown and regretted it.
One of the most important conditions related to neuro-inflammation, which I covered in a recent article. I hope it gives you valuable perspectives on maintaining your nervous system.
Thank you for reading my perspectives. I wish you a healthy and happy life.
As a new reader, please check my holistic health and well-being stories reflecting my reviews, observations, and decades of experiments optimizing my hormones and neurotransmitters. I write about health as it matters. I believe health is all about homeostasis.
ALS, Metabolic Syndrome, Type II Diabetes, Fatty Liver Disease, Heart Disease, Strokes, Obesity, Liver Cancer, Autoimmune Disorders, Homocysteine, Lungs Health, Pancreas Health, Kidneys Health, NCDs, Infectious Diseases, Brain Health, Dementia, Depression, Brain Atrophy, Neonatal Disorders, Skin Health, Dental Health, Bone Health, Leaky Gut, Leaky Brain, Brain Fog, Chronic Inflammation, Insulin Resistance, Elevated Cortisol, Leptin Resistance, Anabolic Resistance, Cholesterol, High Triglycerides, Metabolic Disorders, Gastrointestinal Disorders, Thyroid Disorders, Anemia, Dysautonomia, cardiac output, and urinary track disorders.
I also wrote about valuable nutrients. Here are the links for easy access:
Lutein/Zeaxanthin, Phosphatidylserine, Boron, Urolithin, taurine, citrulline malate, biotin, lithium orotate, alpha-lipoic acid, n-acetyl-cysteine, acetyl-l-carnitine, CoQ10, PQQ, NADH, TMG, creatine, choline, digestive enzymes, magnesium, zinc, hydrolyzed collagen, nootropics, pure nicotine, activated charcoal, Vitamin B12, Vitamin B1, Vitamin D, Vitamin K2, Omega-3 Fatty Acids, N-Acetyl L-Tyrosine, and other nutrients.
Disclaimer: My posts do not include professional or health advice. I only document my reviews, observations, experience, and perspectives to provide information and create awareness.
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