Are you eating for Spinal Cord & Nerve Health

eating for Spinal Cord & Nerve Functions

6 Categories of Nutrition for importing functional experiences  

1.  Magnesium

 Magnesium regulates nerve and muscle function

Recommended daily:  Women 310-320 mg,  Men 400-420 mg

Natural Sources:

  • Fermented Foods:
    • sauerkraut
  • Fruit:
    • bananas
    • blueberries
    • grapefruit
    • lemon & limes
    • orange
    • raspberries
  • Kefir
  • Ginger
  • Leafy greens:
    • spinach
    • kale
    • collard greens
  • Legumes:
    • peanuts
  • Nuts & seeds:
    • almonds
    • cashews
    • flax
    • pumpkin
  • Cinnamon
  • Turmeric
  • Veggies:
    • avocado
    • Brussel sprouts
    • pumpkin
  • Whole grains

FYI:  Including more magnesium in your diet can help promote muscle relaxation and better-quality sleep.

Effects of low Magnesium?

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2.  B9 (Folate) essential for spinal cord Development

Makes red and white blood cells in the bone marrow, convert carbohydrates into energy, and produce DNA and RNA

Recommended daily:  400 mcg

Natural Sources:

  • Leafy greens:
    • kale
    • collard greens
    • lettuce:
      • romaine
    • mustard greens
    • spinach
    • turnip greens
  • Cinnamon
  • Dairy:
    • milk
  • Eggs
  • Fermented Foods:
    • sauerkraut
  • Fruits:
    • bananas
    • blueberries
    • grapefruit
    • lemon & limes
    • oranges
    • pineapple
    • raspberries
    • strawberries
    • watermelon
  • Legumes
    • beans:
      • lima
    • peanuts
  • Mushrooms:
    • Shitake mushroom
  • Nuts & Seeds:
    • sunflower seeds
  • Meat, Poultry, Seafood
    • clams
    • sardines
    • trout
    • tuna
  • Potato:
    • sweet potato
  • Seaweed:
    • Nori
  •  Veggies:
    • asparagus
    • avocado
    • broccoli
    • Brussels sprouts
    • celery
    • cucumber
    • pumpkin
  • Whole grain

FYI:  cannot be produced by the body, must be supplied

Effects of Low  B9 (Folate)?

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3.  B12 produces myelin, the fatty substance that protects nerve cells

Recommended daily:  Adults  2.4 mcg

Natural Sources:

  • Dairy:
    • cheese
    • feta 
    • Kefir
    • milk
    • yogurt
  • Eggs:
    • yokes
  • Fermented Foods
    • black garlic
  • Mushrooms:
    • Lion’s mane
    • Shitake mushroom
  • Nuts
  • Meat, Poultry, Seafood
    • clams
    • crab
    • mackerel
    • mussels
    • oysters
    • sardines
    • trout
    • tuna
    • organ meats: 
      • liver
      • kidney
  • Seaweed:
    • algae
    • nori
  • Yeast:
    • nutritional

FYI:  Rainwater contains B12

& B12 cannot be produced by the body, must be supplied

Lack of B12 Effects?

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4.  Resveratrol reduces oxidative stress and protects the spinal cord

Natural Sources:

  • Cocoa
  •  Chocolate:
    • dark
  •  Fruit:
    • blueberries
    • cranberries
    • grapes
  • Legumes:
    • peanuts
  • Nuts:
    • pistachios
  • Wine:
    • Red
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5.  Omega-3 fatty acids protect nerves

Recommended daily:  Adults 250–500 mg

Natural Sources:

  • Fermented Foods:
    • sauerkraut
  • Fruits
    • bananas
    • blueberries
    • grapefruit
    • lemon & limes
    • oranges
    • raspberries
  • Ginger
  • Nuts
    • chia seeds
    • flax seeds
      • flaxseed oil
    • walnuts
      • walnut oil
  • Seafood: 
    • anchovy
    • halibut
    • herring
    • mackerel
    • salmon – wild
    • tuna
  • Turmeric
  • Veggies:
    • avocado
    • Brussel Sprouts
    • pumpkin

FYI:  essential fat required for function

Lack of Omega 3 Effects?

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6.  Calcium sends signals between cells in the nervous system and regulates muscle contractions

Mineral necessary for life

Recommended daily:  Adults 2500 mg

Natural Sources:

  • Cinnamon
  • Dairy:
    •  Cheese:
      • Blue
      • Brick
      • Cheddar
      • Edam
      • Gouda
      • Gruyere
      • Parmesan
      • Swiss
    • Cottage Cheese
    • Ice Cream
    • Kefir
    • Milk
    • Yogurt
  • Fermented Foods:
    • Sauerkraut
  • Fruit:
    • blueberries
    • bananas
    • figs
    • grapefruit
    • kiwi
    • lemon & limes
    • oranges
    • raspberries
  • Ginger
  • Legumes:
    • beans
    • chickpeas
    • edamame
  • Nuts:
    • almonds
    • Brazil nuts
  • Molasses:
    • blackstrap
  • Seafood:
    • salmon
    • sardines
  • Seaweed:
    • agar
  • Soy:
    • tofu
  • Turmeric
  • Veggies:
    • artichoke
    • beet Greens
    • bok Choy
    • broccoli
    • collard Greens
    • dandelion Greens
    • kale
    • okra
    • olives
    • snap Peas
    • Snow Peas
    • squash
    • turnip 

FYI:  Lack of calcium in the diet can cause spasms and cramping

Lack of Calcium Effects?

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Back to Spinal Cord & the Nerves

Effective Movement Posture Mentoring Programs Available:

 1st Level – Getting Started (Introduction & Pattern)
 2nd Level – Getting Intouch (Experiencing & Connection)
 3rd Level – Integration (Embodiment)

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by Renee Lindstrom, GCFP @ Inside Awareness,  Living in Natures Love Blog
Renee Lindstrom Live
Copyright 2014 – 2021 Renee Lindstrom, GCFP
Feldenkrais®, Feldenkrais Method®, Awareness Through Movement®, Functional Integration®, are registered service marks of the Feldenkrais Guild® of North America. Feldenkrais Method®

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