In this picture there is quite a bit of information but the main thing that I'd like to point out is that the autonomic (think automatic) nervous system is split into two parts: Sympathetic and Parasympathetic. The sympathetic is our fight and flight - it basically activates everything that would help us in a fight situation. The parasympathetic is our rest and relax system - it helps to restore a calm and relaxed state.
In today's world we tend to live in the overactivated or sympathetic state. This imbalance can create many issues including chronic stress, anxiety, pain, burn-out, inflammation, disease and more.
In today's world we need to pay more attention to nervous system balance than ever. Our nervous system doesn't know the difference between a real fight/flight situation and one made up in our minds. It responds exactly the same. 
Some ways that we can improve the health of the nervous system are: stimulate each aspect of our nerves.    

• Move your eye's in their full range of motion. Look all the way left, right, up, down, and large circles. 
• Use a tune up ball to roll the bottom of your feet and hands feeling the sensation and tightness.
• Move your tongue in large circles over your teeth, around the top teeth, bottom teeth - making larger and larger circles with the tongue, reaching further back in the mouth as you progress. Do 5 each direction
• Do four 4-7-8 breaths each day
• Start a mindfulness practice that begins with paying close attention to your breath coming in and going out. Count the breaths up to 20 then start back at 1. Do 10-minutes each day. 
• Do a new/challenging movement or exercise twice each week. Learn new ways to move your body to challenge the system. 

For more information and ideas listing to my entire conversation with Elisabeth here or check it out on Apple, Google or Spotify.

Also check out her free video series at www.brainbased-wellness.com. ​

EA (palmitoylethanolamide) is a compound naturally produced by your body to combat pain and inflammation. It targets nerve inflammation and nerve protection responses. In our office we have seen many nerve pain patients heal much faster when adding PEA to their advanced pain therapy treatment. But what does it do?

Research shows improved pain and healing times for Sciatic nerve damage, carpal tunnel and likely thoracic outlet syndrome. 300-1200 mg/day Speeds pain relief and healing over 50%.

Research Review CONCLUSION:
PEA is effective at treating nerve injury, pain and repair by changing the growth factors, cell function and inflammatory reaction at the cell level. PEA is specifically helpful for nerve compression such as sciatica, carpal tunnel and thoracic outlet syndrome as well as signs of fibromyalgia and neuropathic pain.

STUDIES:

Palmitoylethanolamide, a neutraceutical, in nerve compression syndromes: efficacy and safety in sciatic pain and carpal tunnel syndrome - PubMed (nih.gov)
In this research review on PEA of over 6,000 patients PEA was shown to be effective and safe to treat nerve compression syndromes of sciatic pain and carpal tunnel pain. In one double blind placebo control trial it reduced pain over 50% in sciatic patients in only 3 weeks. 

Palmitoylethanolamide in Fibromyalgia: Results from Prospective and Retrospective Observational Studies - PubMed (nih.gov)
In this study patients taking PEA to address pain with fibromyalgia found improvements at 3 months and even greater at 6 months. They had less pain, tenderness and trigger points. 

It works by addressing nerve inflammation and protection at the microglial cells. Microglial cells lead to peripheral and central sensitization and inflammatory and neuropathic pain because of the over-release of TNF-alpha and IL-1Beta. These neuromodulators are produced after injury or infection of peripheral and central nerves. This means that chronic pain is actually a result of imbalance in the immune system.
The immune system is activated to aid the nervous system when the microglial cells ask for help. The microglial cells are always surveying at the cellular level. When pathogens or injury are discovered, cytokines are released that call in the immune cells to clean up and fight off the pathogenic insult. This promotes an inflammatory response which creates neurotoxins. The neurotoxins in turn induce more inflammation. Without a good system to control the toxins produced during the treatment of the pathogen or injury to the nervous system, neuroinflammation will occur.  

Efficacy of a fixed combination of palmitoylethanolamide and acetyl-l-carnitine (PEA+ALC FC) in the treatment of neuropathies secondary to rheumatic diseases - PubMed (nih.gov)
This study shows that in combination with Acetyl L-Carnitine, PEA was significant in improve pain and healing in sciatic and carpal tunnel syndrome. This shows that it may have a synergistic effect when combined with other nerve healing or analgesic compounds. Patients took 600 mg 2x/day for the first 2 weeks and then 1x/day for the remaining 6 months. Perhaps leading to and indication of doing a loading phase to further reduce pain. 

Palmitoylethanolamide, a naturally occurring disease-modifying agent in neuropathic pain - PubMed (nih.gov)
PEA a member of the N-acylethanolamine family which is produced from the lipid bilayer on-demand, is capable of exerting anti-allodynic and anti-hyperalgesic effects by down-modulating both microglial and mast cell activity has led to the application of this fatty acid amide in several clinical studies of neuropathic pain, with beneficial outcome and no indication of adverse effects at pharmacological doses.
​
Non-neuronal cell modulation relieves neuropathic pain: efficacy of the endogenous lipid palmitoylethanolamide - PubMed (nih.gov)
PEA delayed mast cell recruitment, protected mast cells against degranulation and abolished the nerve growth factor increase in sciatic nerve concomitantly preserving the nerve from degeneration, while reducing microglia activation in the spinal cord. These findings support the idea that non-neuronal cells may be a valuable pharmacological target to treat neuropathic pain since the current neuronal-direct drugs are still unsatisfactory. In this context PEA could represent an innovative molecule, combining a dual analgesic activity, both on neurons and on nonneuronal cells.

​Roughly 40% of women report PMS pain and irritation. I see many women who experience set backs in recovery around their cycle and over the last few weeks diving into Omega-3 research I found it interesting that there were some changes.

In this research review we see a few things that can move the needle if you are having PMS symptoms.

Omega 3
https://pubmed.ncbi.nlm.nih.gov/28707491/
95 women too 1 gram of fish oil and found that the supplement improved pms in both the physical pain, bloating etc and the mental emotional components!

Omega 3
https://pubmed.ncbi.nlm.nih.gov/23642943/
The second study was done on 124 women taking 2 grams of omega-3's per day (1g 2x/day) They found that after 45 days of taking the omega-3 depression, concentration, bloating and anxiety were all improved in the Omega-3 group! They also found that the treatment improved bloating, headache and breast tenderness. The effects increased by longer duration meaning it kept improving the longer they took the omega-3's.

Zinc Sulfate
https://pubmed.ncbi.nlm.nih.gov/28188965/
The last study was done supplementing zinc sulfate at 220mg containing 50mg of elemental zinc from the 16th day of the cycle to the first day of the next cycle. They found that of the 142 participants that the Zinc group decreased from 9.5% reporting moderate to severe PMS to 2.6% by the 3rd month.

So for those who experience significant symptoms if we combine these studies you'd take 1-2 grams of Omega-3 in the form of the fish oil or krill oil as we spoke about last week and for the last 2 weeks of your cycle add in Zinc Sulfate. Do this for at least 3 months and see where you are.

​In 2018 I went to a conference with some of the worlds best anti-aging health hackers and scientists. During that conference a lot of doctors and researchers presented amazing ideas and techniques to get healthier and heal faster. I’m all better lifestyle recommendation The one that influenced these influencers the most was to wake up and spend every morning looking at the sun for 20 minutes with your feet on the earth.
This practice was anecdotally explain as changing cell function in the body, brain function, stress and anxiety, Eichel and overall wellness. If that is the upside of watching the sunrise and the downside is you have an extra 20 minutes to yourself every morning it’s a practice That’s worth a shot. 30 day sunrise earth challenge.