BAS Health Series: Healthy Body Functions, Article 5 of 5
If there’s one system that defines who we are — how we think, move, and feel — it’s the nervous system. It’s the ultimate communication network, linking your brain, spine, and every cell in your body. This system controls everything: your heartbeat, breathing, memory, reflexes, emotions, and even how you respond to stress. It’s an elegant web of electricity and chemistry, constantly signaling, adjusting, and reacting — and yet, it’s one of the least understood aspects of health.
Has anyone ever told you that you can improve your nervous system and do simple things to maintain a healthy nervous system? Probably not. For me, learning about the nervous system has become top of mind as I watch family members face cognitive decline with age.
We spend years focusing on the body — diet, exercise, muscle — but rarely on the system that controls it all. As I enter my 50s, I’ve come to realize that researching and investing in my nervous system is one of the smartest long-term health investments we can make.
What Is Your Nervous System and How Does It Work?
Your nervous system is made up of two major parts:
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Central nervous system (CNS): The brain and spinal cord — your command center.
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Peripheral nervous system (PNS): The network of nerves that carry messages between your brain, spinal cord, and body.
At the core of it all are neurons — nerve cells that send electrical impulses and release neurotransmitters (chemical messengers like dopamine and serotonin) to control thought, sensation, and movement¹. Your brain sends signals through your nerves at speeds up to 268 miles per hour² — faster than a Formula 1 race car.
What Does It Mean to Improve Nervous System Health?
Supporting nervous system health is about protecting, nourishing, and balancing this complex communication network.
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Better cognition: Healthy neurons mean stronger memory, faster learning, and sharper focus.
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Improved emotional balance: Stable neurotransmitters help regulate mood and anxiety.
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Faster reaction times: Efficient nerve signaling improves reflexes and coordination.
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Neuroprotection: Reduces risk of neurodegenerative diseases like Alzheimer’s or Parkinson’s³.
The Nervous System and Diet
Start thinking of food as “neural fuel.” You’ll notice how clean, whole foods make you feel better, think clearer, and react faster.
Food is one of the most powerful ways to protect your nerves. Every meal you eat either supports nerve function or slowly erodes it.
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Omega-3 fatty acids (found in salmon, walnuts, and flaxseed) strengthen the myelin sheath, the protective coating around nerves⁴. Diets rich in omega-3s are linked to a 20–30% lower risk of cognitive decline⁵.
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B vitamins, especially B1, B6, and B12, are essential for producing neurotransmitters and maintaining healthy nerve signals⁶. A B12 deficiency can cause reversible nerve damage and memory problems within months⁷.
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Magnesium and potassium help regulate the electrical activity in your cells — without them, nerves misfire, leading to cramps, tingling, or anxiety⁸. Nearly half of all adults don’t get enough magnesium, increasing risk of nerve-related fatigue and irritability⁹.
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Antioxidants (from berries, dark chocolate, green tea) protect neurons from oxidative stress — the kind of “rusting” that accelerates aging and memory loss¹⁰.
The Nervous System and Stress
Chronic stress is one of the biggest threats to your nervous system. When your body is under constant pressure, your sympathetic nervous system — the “fight or flight” response — stays switched on.
Over time, that floods your body with cortisol and adrenaline, increasing blood pressure, disrupting sleep, and impairing memory¹¹. Eventually, your parasympathetic system — the “rest and recover” mode — becomes less responsive.
Chronic stress can shrink the hippocampus, the part of your brain responsible for memory and learning¹². The good news? Mindfulness, meditation, and slow, intentional breathing activate the parasympathetic system and restore balance — even after years of stress.
The Nervous System and Mindfulness
Mindfulness — being fully present and aware of your thoughts and sensations — doesn’t just calm your mind; it rewires your brain.
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Regular mindfulness practice increases gray matter density in the prefrontal cortex, improving decision-making, focus, and emotional control¹³.
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It strengthens the vagus nerve, which connects your brain to vital organs and regulates heart rate, digestion, and inflammation¹⁴.
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Mindfulness reduces cortisol, the stress hormone that damages neurons and accelerates aging.
Tip! Just 10 minutes of meditation per day can reduce anxiety by up to 30% and lower blood pressure within weeks¹⁵.
For me, mindfulness became a reset button — a way to quiet the noise, restore balance, and reconnect with clarity. It’s one of the simplest, most powerful tools we have.
The Nervous System and Mental Health
Your mental health is a reflection of your nervous system’s balance. Neurotransmitters like serotonin, dopamine, and GABA control mood, motivation, and calmness¹⁶.
When these are imbalanced — whether from poor diet, lack of sleep, chronic stress, or inflammation — it can lead to anxiety, depression, and irritability.
Did You Know? 90% of serotonin is made in the gut¹⁷, linking your digestive and nervous systems directly. This is why gut health, mental health, and nervous system balance are inseparable.
The Nervous System and Longevity
A well-tuned nervous system supports every other organ. It regulates heartbeat, digestion, and hormone balance. Studies show that people with greater autonomic flexibility — the ability to move between “fight or flight” and “rest and recover” — live longer, healthier lives¹⁸.
Meditation and controlled breathing can increase lifespan-related biomarkers by improving vagal tone¹⁹ — the measure of nervous system balance and heart resilience.
Simple Things You Can Do Every Day to Improve Nervous System Health
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Get quality sleep: Deep sleep restores nerve connections and clears toxins from the brain. During sleep, the brain’s “glymphatic system” clears waste up to 60% more efficiently²⁰.
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Move your body: Regular physical activity increases oxygen and blood flow to the brain and spine. Exercise can boost brain-derived neurotrophic factor (BDNF) — a compound that promotes new neuron growth²¹.
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Stay mentally active: Learning, reading, and solving problems all strengthen neural connections. Lifelong learning can delay cognitive decline by up to five years²².
Things You Should Avoid That Damage Your Nervous System
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Chronic stress: Keeps your body in fight-or-flight mode, burning out neurons over time.
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Excess alcohol: Interferes with nerve signaling and damages brain tissue.
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Smoking: Decreases oxygen supply and speeds up neurodegeneration.
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Sleep deprivation: Impairs memory, decision-making, and nerve repair.
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Toxins and heavy metals: Found in some foods, plastics, and pollutants — they can damage myelin, the protective coating around nerves.
Through years of business ownership and parenting (and life) I’ve learned that mental sharpness and emotional stability are built through consistency, awareness, and care. A calm mind and balanced nervous system are the true markers of vitality.
Why This Matters
The nervous system connects everything: body, mind, and emotion. It’s where stress lives, where calm begins, and where health truly starts. You don’t need to wait for burnout, brain fog, or anxiety to start caring for your nervous system. You can strengthen it right now — one breath, one meal, one moment at a time.
This article closes the series. I hope you’ve enjoyed it and learned a thing or two about your amazing body and how to keep it in top performance for decades to come.
Healthy Core Body Functions Series
By Ken York, President of Benefit Airship
At Benefit Airship, our passion is helping members get the best healthcare possible. We’re endlessly curious about what makes the body thrive—and we love uncovering insights that make health simpler to understand and easier to manage. Whenever we find something worth sharing, we share it to empower healthier, more informed lives.
This series will explore five essential body systems—the brain, heart, immune, gastrointestinal, and nervous systems—and offer practical tools for improving your overall well-being. I’ll share science, tips, and inspiration for taking small, meaningful steps toward a stronger, healthier you.
Sources
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National Institutes of Health, Neural Communication Basics
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Stanford University, Neural Conduction Velocity Study
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Alzheimer’s Association, Brain Health and Neuroprotection
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Harvard Medical School, Omega-3s and Nerve Health
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BMJ, Fatty Acids and Cognitive Function Study
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Mayo Clinic, Vitamin B Complex and Nerve Function
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Journal of Neurology, B12 Deficiency and Nerve Damage
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Cleveland Clinic, Electrolytes and Nerve Signaling
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CDC, Micronutrient Deficiency in Adults (2024)
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Nature Medicine, Antioxidants and Neuroprotection
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Harvard Health, Chronic Stress and the Nervous System
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Nature Reviews Neuroscience, Stress-Induced Hippocampal Atrophy
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Mindfulness Journal, Brain Structure Changes from Meditation
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American Heart Association, Vagus Nerve and Parasympathetic Health
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Stress & Health Journal, Mindfulness and Cortisol Reduction
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Frontiers in Psychology, Neurotransmitters and Mood Regulation
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Johns Hopkins Medicine, Gut-Serotonin Connection
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American Journal of Physiology, Autonomic Flexibility and Longevity
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PLOS Biology, Vagal Tone and Aging Biomarkers
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NIH, Glymphatic System Function During Sleep
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Nature Medicine, Exercise-Induced Neurogenesis
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Neurology Journal, Lifelong Learning and Cognitive Reserve
