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The nervous system is the command center of our bodies, responsible for everything from movement and sensation to thought and emotion. Proper nervous system regulation is essential for optimal health, cognitive function, and emotional well-being. While genetics and lifestyle play major roles in nervous system health, nutrition is a powerful, often overlooked factor. Certain foods contain nutrients that support neurotransmitter production, protect nerves, and promote healthy brain and nerve function. In this blog, we’ll explore five foods scientifically shown to support nervous system regulation, and share resources for further learning.
1. Fatty Fish Why it helps: Fatty fish such as salmon, mackerel, sardines, and trout are rich in omega-3 fatty acids, especially EPA and DHA. These healthy fats are crucial components of neuronal cell membranes and play a vital role in neurotransmission and anti-inflammatory processes. Omega-3s help regulate mood, improve cognitive function, and protect against neurodegenerative diseases. Scientific support: A meta-analysis published in the Journal of Clinical Psychiatry found that omega-3 supplementation can reduce symptoms of depression and improve overall brain health (Grosso et al., 2014). Omega-3s are also linked to improved memory, learning, and reduced risk of Alzheimer's disease. How to include: Aim for two servings per week of fatty fish, or consider a high-quality fish oil supplement if dietary intake is insufficient. 2. Leafy Green Vegetables Why it helps: Leafy greens such as spinach, kale, Swiss chard, and collard greens are packed with magnesium, folate, and antioxidants. Magnesium is essential for nerve transmission and muscle contraction, while folate supports methylation—a process critical for neurotransmitter synthesis and nervous system repair. Scientific support: A study in Frontiers in Aging Neuroscience showed that higher intake of leafy greens is associated with slower cognitive decline and better nervous system function (Morris et al., 2018). Antioxidants in greens help protect nerves from oxidative damage. How to include: Add a handful of spinach to smoothies, sauté kale as a side dish, or toss Swiss chard into soups and stews. 3. Nuts and Seeds Why it helps: Almonds, walnuts, flaxseeds, chia seeds, and pumpkin seeds are rich in vitamin E, B vitamins, zinc, and healthy fats. Vitamin E is a powerful antioxidant that protects nerve cells from damage, while B vitamins (especially B6, B12, and folate) are crucial for neurotransmitter synthesis and myelin formation. Scientific support: Research published in Nutrients highlights the neuroprotective effects of nuts and seeds, with studies showing improved memory, reduced inflammation, and better nerve function in those who regularly consume these foods (O'Brien et al., 2020). How to include: Sprinkle seeds on oatmeal or salads, snack on a handful of nuts, or blend nut butter into smoothies. 4. Fermented Foods Why it helps: Fermented foods like yogurt, kefir, kimchi, sauerkraut, and miso contain probiotics—beneficial bacteria that support gut health. The gut-brain axis is a bidirectional communication system between the gut and nervous system. A healthy gut microbiome can positively influence neurotransmitter production, stress response, and overall nervous system regulation. Scientific support: A review in Frontiers in Psychiatry discusses how probiotics from fermented foods can reduce anxiety, improve mood, and regulate nervous system function by modulating the gut-brain axis (Sarkar et al., 2016). How to include: Enjoy a cup of yogurt with fruit, add sauerkraut to sandwiches, or sip on kefir as a refreshing beverage. 5. Dark Chocolate Why it helps: Dark chocolate (at least 70% cocoa) is rich in flavonoids, magnesium, and theobromine. Flavonoids have neuroprotective properties, improving blood flow to the brain and supporting cognitive function. Magnesium helps regulate nerve impulses, and theobromine acts as a mild stimulant, enhancing mood and alertness. Scientific support: A study in the Journal of Nutrition found that regular consumption of dark chocolate is associated with improved cognitive performance and better nervous system function due to its high flavonoid content (Socci et al., 2017). How to include: Enjoy a square or two of dark chocolate as a treat, add cocoa powder to smoothies, or use it in homemade energy bites. Putting It All Together Supporting your nervous system through nutrition doesn’t require drastic changes—small, consistent choices make a big difference. Try incorporating these five foods into your weekly routine, and notice the positive effects on your mood, focus, and overall well-being. Additional Resources Podcast:
Conclusion Nourishing your nervous system is about more than just avoiding junk food—it’s about purposefully choosing foods that provide the nutrients your nerves and brain need to thrive. Whether it’s the omega-3s in fatty fish, the magnesium in leafy greens, or the probiotics in fermented foods, each bite can make a difference. Explore, experiment, and enjoy the journey to better nervous system health. #NervousSystem #BrainHealth #Nutrition #HealthyEating #Neuroscience #MentalWellness #EatToBeatDisease #GutBrainAxis #Omega3 #Superfoods #DebraEngLCSW
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 Chronic pain can feel like an endless loop—frustrating, exhausting, and sometimes confusing. If you’re living with persistent pain that doesn’t seem to have a clear physical cause, you’re not alone. Recent research has uncovered that the brain and nervous system play a much bigger role in pain than we once thought. This is called neuroplastic pain, and understanding it can open new doors to recovery.
What is Neuroplastic Pain? Neuroplastic pain refers to pain that arises due to changes in the brain and nervous system, rather than from ongoing tissue injury or disease. The term “neuroplasticity” means that the brain is capable of changing and adapting—sometimes in helpful ways, sometimes in ways that cause problems. When pain becomes chronic, the brain can “learn” pain pathways, making it easier for pain signals to fire even if there is no longer a physical injury. This is similar to how we develop habits: the more we repeat something, the stronger the connection becomes. In neuroplastic pain, the brain’s pain circuits become overactive. How Does Neuroplastic Pain Develop? Neuroplastic pain often begins with an injury, illness, or stressful event. Normally, pain fades as the body heals. But sometimes, pain persists. Factors that can contribute include:
Common Conditions Linked to Neuroplastic Pain Many chronic pain conditions are now understood to have a strong neuroplastic component. These include:
Why Is This Important? Understanding neuroplastic pain can be empowering. It tells us that pain is real—but it’s not necessarily a sign of ongoing injury. The good news is that because the brain learned these pain pathways, it can also “unlearn” them. This opens the door to new treatments that focus on retraining the brain and nervous system. How Can Neuroplastic Pain Be Treated? You might be wondering: “If my pain is coming from my brain, does that mean it’s all in my head?” Absolutely not. Neuroplastic pain is real, and it’s caused by physical changes in the nervous system. The difference is that treatment focuses on the brain and behavior, not just the body. Here are some approaches that have been shown to help: 1. Pain Reprocessing Therapy (PRT) PRT is a new therapeutic approach that helps people reinterpret pain signals as non-dangerous. By changing how you respond to pain, you can help your brain “rewire” and reduce pain over time. A landmark study published in JAMA Psychiatry found that PRT led to significant pain reductions in people with chronic back pain (Ashar et al., 2021). 2. Mindfulness and Meditation Mindfulness helps you observe sensations without judgment or fear. This can calm the nervous system and reduce pain sensitivity. Practices like guided meditation, breathing exercises, and body scans are often used. 3. Education and Cognitive Behavioral Therapy (CBT) Learning about neuroplastic pain can reduce fear and anxiety, which are known to amplify pain. CBT helps you change unhelpful thoughts and behaviors related to pain, making it easier to break the pain cycle. 4. Gradual Movement and Activity Gentle movement, such as walking, stretching, or yoga, can help reassure your brain that your body is safe. Over time, this can decrease pain and increase confidence. What Can You Do Today? If you suspect you have neuroplastic pain, here are some steps you can take:
Chronic pain can be isolating, but you’re not alone. The discovery of neuroplastic pain offers hope to millions of people. By understanding that pain is a product of the brain’s protective mechanisms—and that these mechanisms can be changed—you can take steps toward healing and reclaiming your life. If you’re struggling, reach out for help. Recovery is possible, and every step you take is a victory. Debra is certified in Pain Reprocessing Therapy and can assist you in your healing journey. References
 Life’s journey is often marked by periods of uncertainty, stress, and turbulence. Whether we are facing personal challenges, societal upheaval, or global crises, these moments can feel overwhelming and all-consuming. Yet, even in the midst of adversity, it is possible—and profoundly important—to cultivate joy. Joyful moments can act as anchors, helping us maintain resilience, hope, and a sense of connection to ourselves and others. This blog post explores practical strategies for creating joyful moments during turbulent times and provides three valuable resources to support your journey.
Why Joy Matters in Difficult Times Joy is more than fleeting happiness. It is a deep sense of well-being, contentment, and connection. During difficult periods, joy can:
1. Practice Mindful Awareness Mindfulness is the practice of being present in the moment, observing thoughts and feelings without judgment. When life feels chaotic, mindfulness can help us notice and savor small moments of joy we might otherwise overlook. This could be as simple as appreciating the warmth of sunlight, the taste of your morning coffee, or the sound of laughter. How to try it:
2. Connect with Others Human connection is a powerful source of joy. During turbulent times, it is easy to become isolated, but reaching out can make a significant difference. Connection does not have to be grand—it can be a text message, a phone call, or a shared meal. Ways to connect:
3. Engage in Joyful Activities Joyful moments often arise when we engage in activities that bring us pleasure and fulfillment. These activities might look different for everyone—art, music, movement, nature, or play. Ideas to spark joy:
4. Celebrate Small Wins During turbulent times, it can be hard to see progress or feel accomplished. Celebrating small wins helps shift our focus from what is wrong to what is going well, however minor. How to celebrate:
5. Find Meaning and Purpose Joy is deeply connected to meaning. Even in hardship, reflecting on what matters most can help us find purpose and fulfillment. This might involve spiritual practices, personal values, or contributing to causes you care about. Ways to find meaning:
Resources Here are three resources designed to help you cultivate joy and resilience during turbulent times:
Turbulent times are an inevitable part of life, but they do not have to be devoid of joy. By practicing mindful awareness, connecting with others, engaging in joyful activities, celebrating small wins, and finding meaning, we can create moments of light that sustain us through darkness. Remember, joy is not just a luxury—it is a necessity for well-being and resilience. If you are struggling, reach out for support. You are not alone, and with intention and care, joyful moments can be found—even now. May you discover and nurture joyful moments, wherever you are on your journey. #CultivateJoy #Resilience #MindfulLiving #FindJoy #MentalHealthMatters #Connection #PurposefulLiving #Happiness #Wellbeing #StressRelief #JoyfulMoments #SelfCare #Gratitude #TurbulentTimes #GrowthMindset #EmotionalWellness #YouAreNotAlone #DebraEngLCSW Feeling stuck in political worry—mind racing, tears rising, hope dimming—is not uncommon these days. Political stress isn’t imaginary. Science confirms its impact, and that means there’s room to act on it.
Political Stress Is Real—and Measurable Researchers have observed that politics isn’t just a headline—it affects our bodies and minds. A 2022 study found that political engagement between 2017 and 2020 became a chronic stressor that “exacted significant health costs for large numbers of American adults” (Smith, 2022). Another large-scale survey documented how polarization and media exposure amplified anxiety, depression, and stress symptoms in those closely following political events (APA, 2017; Pappa et al., 2022). Why Rumination Follows Political Overload Constant news cycles fuel rumination—the brain’s spin cycle. That repetition increases anxiety, disrupts rest, and can slide into hopelessness. While rumination is a well-established risk factor for depression, newer research highlights how political stress specifically intensifies that loop (Watkins, 2016). Strategies That Ground, Guide, and Restore 1. Regulate Through Grounding
Final Thought Politics can erode hope—but your response doesn’t have to follow the same script. Find footing in your body, your values, and your small acts of resilience. These are quiet revolutions worth noticing. References
How Food Supports Mental Health
Nourish Your Mind: How Food Supports Mental Health: If you’ve ever felt a shift in your mood after a meal—whether more energized, calmer, or more irritable—you’re not imagining it. Food doesn’t just fuel your body; it plays a vital role in how you feel emotionally. Research shows that the way we eat can influence symptoms of anxiety, depression, and stress. This guide explores how nutrition supports your mental health and offers practical ways to nourish your mind through food. How Food Affects Your Mood: Your brain needs certain nutrients to function well. These nutrients help produce chemicals like serotonin and dopamine—key players in how you feel. A healthy diet can:
What the Research Shows: Large studies show that people who eat more vegetables, fruits, whole grains, nuts, and healthy fats have lower rates of depression and anxiety. Diets high in processed foods and added sugars are often linked to poor mood and low energy. One eating pattern that stands out is the Mediterranean-style diet, rich in olive oil, fish, greens, and legumes. It’s simple, flexible, and supports long-term well-being. Nutrients That Support Your Mental Health Omega-3 fatty acids → Found in salmon, flaxseed, and walnuts. Help reduce inflammation and support brain health. Magnesium → Found in leafy greens, black beans, and pumpkin seeds. Helps calm the nervous system. Folate & B vitamins → Found in legumes, eggs, and whole grains. Needed to make neurotransmitters like serotonin. Probiotics → Found in yogurt, kefir, and fermented vegetables. Support gut health, which influences mood. What to Limit: Try to reduce:
Leslie Korn’s Approach to Food & Mood: Dr. Leslie Korn is a mental health and integrative nutrition expert. Her work focuses on how food and trauma healing go hand-in-hand. Her book The Good Mood Kitchen offers:
Small Steps to Nourish Your Mind: You don’t have to change everything at once. Try starting with:
Mindful Eating Matters: Try to eat slowly, without screens or distractions. Tune into taste, texture, and how you feel. This helps with digestion and emotional awareness—and deepens your connection to nourishment. Final Thoughts: Your mental health is influenced by many things. Nutrition is one area where small, consistent changes can lead to meaningful improvements. You don’t have to eat perfectly. You just have to start. Contact Debra for help on your healing journey. Resources
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Debra Eng, MSW, LCSWShe has over 20 years of experience with a wide range of issues. She currently focuses on aging, caregiving, developmental trauma and chronic health and pain conditions. Archives
September 2025
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