Dr. Carolyn Chambers Clark, Award-Winning Author and Wellness Nurse Practitioner

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Dr. Carolyn Chambers Clark, ARNP MS, EdD, Author
Carolyn Chambers Clark, Author
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EATING WELL: Eat several of Vitamin B12, antioxidant, and anti-inflammatory foods every day

Vitamin B12 Foods

Nerve damage occurs when the myelin sheath that covers and protects nerves—much like the rubber encasing surrounding electrical wires—deteriorates. The nerves misfire, triggering other nerve cells, which in turn contribute to further excessive nerve cell activity.

These Vitamin B12 foods can help heal damaged nerves

calf’s liver,

·         sardines,

·         snapper,

·         venison,

·         Chinook salmon,

·          lean beef tenderloin,

·         lamb loin,

·         scallops,

·         shrimp and halibut,

Antioxidant Foods

Nerve damage occurs when atoms, often called free radicals, interact with cell tissues and cause deterioration of the cells. These foods not only heal damaged nerves, but also may help reduce the risk of cancer and immune diseases, and slow the effects of aging.

Foods that contain high levels of antioxidants include

1.      blueberries,

2.      raspberries,

3.      blackberries,

4.      tomatoes,

5.      broccoli,

6.      red grapes,

7.      garlic,

8.      spinach,

9.      carrots,

10.  pomegranates,

11.  dark chocolate and

12.  green tea,

Anti-Inflammatory Foods

Inflammation causes damage to nerves and causes pain to you. Certain foods reduce inflammation. Foods high in omega-3 fatty acids have anti-inflammatory properties. High omega-3 foods include

1.      flaxseeds,

2.      walnuts,

3.     soybeans

4.     shrimp and tofu

5.     coldwater fish such as snapper, sardines, salmon, trout, halibut, tuna and cod.


Vitamins to Promote Nerve Regeneration After Surgery

Surgery can lead to tissue damage due to incisions, tissue movement or other manipulation that can occur during a procedure. Any incision can potentially damage your nerves, causing numbness or other nerve defects after surgery. However, in some cases, your nerves can regenerate as part of the healing process -- and specific vitamins might play a role in this regeneration.


One vitamin that might help promote nerve healing after injury is vitamin B-9, or folate. Consuming folate can affect the activity of genes within your nerve cells, helping to regulate genes involved in healing.

Vitamin B-12

Another vitamin that might promote nerve regeneration, and might therefore aid in healing after surgery, is vitamin B-12, or cobalamin.



 Magnesium Foods

Sweet potatoes are a good source of magnesium, a mineral that may be deficient in up to 80 percent of North Americans. Not only is magnesium considered the relaxation and anti-stress mineral, it is critical for healthy artery, blood, bone, heart, muscle, and nerve function.

Read more:

Healthy Recipes


Dark Leafy Greens

Nuts and Seeds ½ up of pumpkin seeds provides 100 percent

The daily requirement for magnesium


mackerel, wild salmon, halibut, and tuna will add more magnesium to your menu. 


or ½ cup of black beans, kidney beans, white beans, chickpeas, black-eyed peas, or lentils.



               Low-Fat Yogurt

Vitamin D

Vitamin D might also play a role in nerve regeneration after surgery. The best source of vitamin D is the sun. Expose face and arms to the sun for 15 minutes (fair skin) to 45minutes (dark skin) a couple of times a week.


Water comprises two-thirds of your body. Dehydration contributes to sundry problems, including muscle spasms and increased viscosity or thickness of the blood, which in turn disrupts healing and worsens inflammation. drinking enough water so that you urinate at least three to four times a day.


Participating in voluntary exercise --- where you are able to move on your own --- can stimulate your nervous system and encourage neuron connection

Walking and Running

Simply walking every day will have a positive effect on your nervous system. Both types of exercise promote cognitive as well as muscular function and can prevent nerve cell decline in your brain.

If you are a male, endurance training may be more beneficial than interval training, while the opposite might be true for females. modest daily treadmill training can have as significant impact axon growth and proper direction of connection..

Fine Motor Skills

Though gross motor skills, like those involved in walking, are essential, you may need to retrain your fingers to grasp a pencil or some other everyday type of task. These movements often involve fine motor skills, and it can require more concentration and repetition to master. The American Stroke Association recommends using your affected area as much as possible and repeating movements several times each day to reconnect neural pathways.

For instance, you can use a rubber band to stretch and passively move your fingers or actively place pegs in a peg board. The key is to move the limbs or areas with nerve loss or damage frequently, focusing on the motions to reconnect your mind and body.


Gentle massage may help. For more informationk go to:



High Touch Jin Shin Acupressure for Self-Help

The idea of acupressure is to release blockages in the body so energy can flow freely. Blockages result in imbalance, and eventually, dis-ease.

There are 26 energy release points and the energy of the hands is like a jumper cable, sparking the body so cleansing flow can begin.

Gently touch the point, but not so gently that you can’t feel a balanced pulsation in the middle three fingers of your hands, signaling the OK to move to the next point.

Signs of healing include relaxation and serenity, rumbling in the stomach, warmth, or even a bit more pain temporarily if the blockage is severe. Take a couple of deep breaths and relax with the results. Picture your body healing as you work.

Here is the flow for all conditions. Even though your main concern may be nerve regeneration, remember everything in your body is connected so this flow will balance all of you—nerves and everything else.

This flow is called the MAIN CENTRAL VERTICAL. Keep right hand on top of head and move down the center of your body with your left hand until you reach the coccyx or sit bone.

You can stand, sit or lie down to complete the flow.

Right hand on top of head (revitalizes deep body energy and removes mental issues and improves memory)

Left hand between brows (balances fat and sugar metabolism and calcium level, revitalizes brain)

Left hand on tip of nose (energizes pineal and pituitary gland and brain; revitalizes body energies and provides adaptability

Left hand at V of throat (balances thyroid gland, opens center of communication, regulates water balance and fat and sugar metabolism and calcium level, revitalizes brain and reproduction

Left hand at middle of chest (help thymus, vitamin D metabolism, growth hormones, strengthens immune response and reproductive systems, removes grief to aid lungs and breathing, opens heart and pelvic cavity)

Left hand at base of sternum/last rib (balances spleen, adrenal functions, hormone secretions, digestive enzymes, liver and gall bladder functions, builds blood system, provides balance)

Left hand on belly button (power center, hub of all body functions, balances nervous system, harmonizes reproductive organs, heart, spine and motor nerve control, revitalizes descending energy)

Left hand on pubic bone (Together these two points draw energy down, connect
Right hand on sit bone      and revitalize ascending energy, clear pelvic energy,                                                and aid circulation to legs and feet)1 

Nerve Regeneration Supplements and More Helpful Foods 

Consider taking these supplements. They have few, if any, side effects.

NOTE: Be sure to let your health care practitioner know what you’re planning and ask if there is any reason why you shouldn’t continue with your plan. If there’s no problem, take them at least an hour or two before or after you take any prescribed or over-the-counter medicines.

B Complex 50 Mg – GNC has a pretty good one; contains all the B-vitamins essential for healthy nerves. If you don’t have a GNC store near you, go online to www.iherb.com for this and other supplements.Note: If you take a multivitamin that contains calcium or other minerals, take this an hour or two later or earlier because minerals and vitamin B can cancel each other out.

Milks Thistle – Glycerite form. Put up to 30 drops in a small amount of water, stir or swirl around and drink it down. Helpful for pain, sensitivity and cleansing of your liver and kidneys; toxicities are often behind nerve sensitivities.

In addition to cleansing your body of these, avoid using pesticides (known nerve toxins associated with Alzheimer’s) on your lawn or in your house. S

taying away from alcohol (nerve destructor) would be good, too, except for a daily glass of red wine, which can help maintain blood flow in your capillaries.

Milk thistle, also called Silymarin is especially useful if you’re feeling jumpy or super-sensitive or unable to sleep because the covers are painful against your skin or the wind is annoying you when you’re outside.

Bromelain -  Speeds recovery after injury or surgery, reduces inflammation, pain and swelling and strengthens the immune system. This can be found in fresh pineapple and fresh papaya or you can take up to 6-8  250mg capsules/day. Also aids in digestion.

A Digestive Enzyme – Take one that contains protease, amylase, and lipase enzymes; when we’re younger we produce our own, but with age, there is a drop off in production; these enzymes aid in the breakdown and absorption of nutrients and fight toxic build-up.

Without them, you can eat well, but may not absorb needed nutrients.

Probiotics -  We now  know that many unhealthy conditions are related to inflammation and an unhealthy gut.

Taking antibiotics destroys all the healthy bacteria in your gut and they have to be replaced.

Probiotics will provide the healthy bacteria that help your digestion work correctly.

You can buy them in capsules and/or eat more sauerkraut and pickles and yogurt with live cultures (check the label in the grocery store) and fermented soy products like tempeh and fermented soy drinks (check your health food store for these).  

Red Foods and Drinks – Raspberries, cranberries, red grapes, red cabbage, beets and other red foods can fight nerve inflammation and help maintain blood flow in your small blood vessel capillaries.

Calcium – You need about 1000 -1200 mg of this mineral a day2 and it is often poorly absorbed from dairy products. With 80 percent of the population deficient in this mineral, make sure you’re in the 20 percent that isn’t. The following link will tell you what vegetables will provide the calcium you need:


Magnesium -
 If you’re not eating 5 cups of mostly green vegetables a day, you’re probably not getting enough.

Consider taking a calcium/magnesium supplement, e.g., 1000mg calcium/500-1000 mg magnesium. GNC has a mega multi-mineral with all the important minerals in an easy to absorb tablet or check online at iherb.

White Willow Bark – Relaxes muscles and blood vessels, and thereby, pain and discomfort. Find on iherb.com.

Substances to avoid: white flour (this means most bread and pasta), sugar (all kinds,3 including in sodas, coffee, tea, sweets, and even canned peas and corn. If you avoid processed (canned or bottled) foods, you’ll avoid it unless you add it yourself.

If you must have a sweetener, try SweatLeaf SweetDrops Stevia Clear (iherb.com). It’s much sweeter than sugar and has healing qualities.


1.     Betsy Ruth Dayton, MEd, High Touch Jin Shin for Self-Help. Obtain copies of self-help Jin Shin by writing Ms. Dayton at 88 Westward Lane,  Friday Harbor WA., or calling 360-378-4901 or emailing her at info@hightouchnet.com

2.     http://www.mayoclinic.org/healthy-living/nutrition-and-healthy-eating/in-depth/calcium-supplements/art-20047097

3.     Dr. Anthony Cichoke, The Complete Book of Enzyme Therapy 


Antioxidant foods: Clemson University Cooperative Extension, located in Clemson, South Carolina.

A study published in the "Journal of Clinical Investigation" in May 2010 found that folate could promote nerve repair in the central nervous system in rats. While folate's effect on nerve repair in humans is not yet known, the vitamin might aid in nerve regeneration after surgery.

A study published in "Experimental Neurology" in January 2010 indicates that the presence of methylcobalamin, a form of vitamin B-12 aided in rat nerve regeneration and recovery after injury. Although the effect of vitamin B-12 on human nerve regeneration has not yet been fully investigated, vitamin B-12 might supplements might also aid in nerve healing after physical damage during surgery. A study published in the "Journal of Neutotrauma" in October 2008 found that vitamin D-2, a type of vitamin D synthesized in plants, had a positive effect on nerve regeneration. The animal study, conducted in rats, found that the presence of vitamin D-2 supporting the healing of a cut nerve. Although the effects of vitamin D-2 in regenerating human nerves is not well understood, the vitamin might aid in nerve regeneration after surgery. http://www.livestrong.com/article/461898-exercises-for-nerve-regeneration/

A May 2004 study published in the "Proceedings of the National Academy of Sciences" examined the effects of voluntary exercise on animals that suffered nerve damage from injury. Subjects who voluntarily ran on the exercise wheel showed significant improvement in nervous connection when compared with sedentary animals. Exercising animals saw increases in neurite --- projections off a neuron --- and axon --- part of the nerve cell that conducts impulses --- lengths.

Daily treadmill work:  The Franklin Institute March 2011 study published in the "Annals of Anatomy,"

Dehydration and Nerves. The Town Center Wellness Chiropractic and Nutrition, of Sugar Land, Texas

Vitamin B12 foods: George Mateljan Foundation for the World's Healthiest Foods.


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