How to Nourish Your Nervous System
Welcome to the corner of the internet where we explore ways to live our best, most balanced, and authentic lives. Today, we're diving into a topic that's near and dear to my heart—taking care of our nervous system. When it's out of whack, everything feels off. To help you balance it, I have gathered some simple, practical tips to reset and nurture your nervous system, so you can feel more relaxed, centred, and ready to tackle whatever life throws your way.
What is the Nervous System?
The nervous system is the body's control centre, managing everything from your heartbeat to how you digest food and even how you feel emotionally. It includes the autonomic nervous system, which is crucial for your emotional well-being. This system has two parts: the sympathetic nervous system, which activates the "fight or flight" response during stress, causing symptoms like a racing heart and sweaty palms, and the parasympathetic nervous system, which helps the body calm down and recover after stress. Balance between these systems is key to feeling in control and avoiding anxiety or apathy.
Overall, the nervous system handles many vital functions, both voluntary (like moving your hand) and involuntary (like breathing). It processes information from the body and brain, controlling movements, maintaining stability (homeostasis), and supporting cognitive functions like thinking and memory. It also regulates various bodily functions such as circulation, digestion, and heart rate through a network of neurons and specialised cells communicating with each other.
Signs and causes of a Dysregulated Nervous System
Have you ever felt like you're constantly on edge, struggling to focus, or just plain exhausted no matter how much you sleep? Yep, I've been there too. These are just a few signs that your nervous system might be a bit out of balance. When our nervous system is dysregulated, it can show up in all sorts of ways—chronic stress, anxiety, sleep disturbances, digestive issues, mood swings, and more. It's like having too many tabs open on your computer; eventually, everything starts to slow down and glitch.
I remember a time when I was juggling way too many responsibilities. I was exhausted, snappy, and couldn't concentrate on anything. My body was giving me all the signals that it needed a break, but I kept pushing through. It wasn't until I started paying attention to these signs that I realised I needed to take better care of my nervous system.
Signs of a Dysregulated Nervous System:
Chronic stress and anxiety
Difficulty concentrating
Sleep disturbances
Digestive issues
Constant fatigue
Persistent muscle pain
Mood swings and irritability
Desire to isolate and disconnect from people
Trouble taking care of yourself
Stressors that can disrupt Nervous System Balance:
Burnout
Ongoing stress
Traumatic experiences
Lack in nutrition
Poor sleep habits
Not enough rest
Recognising these symptoms is the first step towards a healthier, more balanced life. So, let's talk about what we can do to give our nervous system the care it deserves.
Lifestyle Changes to Balance the Nervous System
Alright, let's get into the good stuff—how we can nourish our nervous system and bring back some much-needed balance.
1. Move Your Body: Regular physical activity is one of the best ways to support your nervous system. Whether it's yoga, walking, or swimming, find something you enjoy and make it a part of your routine. Moving your body helps release tension, improves your mood, and boosts overall well-being. Light stretching, dancing and shaking are also great ways to draw awareness back to your body.
2. Prioritise Sleep: Sleep is crucial for a healthy nervous system. Aim for 7-9 hours of quality sleep each night and try to maintain a consistent sleep schedule. Create a calming bedtime routine—think warm baths, reading, or gentle stretches—to signal to your body that it's time to wind down.
3. Connect with Nature: There's something incredibly soothing about spending time in nature. Whether it's a walk in the park, a hike in the woods, or simply sitting in your garden, nature has a way of calming our minds and recharging our spirits.
4. Set Healthy Boundaries: It's important to protect your energy and set boundaries that prevent stress from overwhelming you. This might mean saying no to certain commitments, delegating tasks, or simply taking time for yourself without feeling guilty.
5. Reduce Stimulants: Too much caffeine and sugar can wreak havoc on your nervous system. Try to reduce your intake of these stimulants and replace them with healthier options like herbal teas and fresh fruits.
6. Use your voice: Put on your favourite song and let it out. Scream, cry and let out any feelings that might be stuck inside you. This could be frustration, anger or even sadness. Scream into a pillow if you don't feel comfortable or safe to let other people hear you.
7. Seek support. Sometimes, resetting your nervous system requires a bit of help from others. Whether it's talking to a trusted friend, seeking professional counselling, or joining a support group, having someone to lean on can make a huge difference. Don't hesitate to reach out and share what you're going through.
Nutrition for Nervous System Health
Here are some key nutrients to focus on to nourish your nervous system:
1. Magnesium: Magnesium is known for its calming effects on the nervous system. Incorporate magnesium-rich foods like leafy greens, nuts, and seeds into your diet.
2. Omega-3 Fatty Acids: These are essential for brain health and can be found in fatty fish like salmon and sardines, as well as flaxseeds and walnuts.
3. Hydration: Staying hydrated is crucial for overall health, including your nervous system. Make sure you're drinking plenty of water throughout the day, including good electrolytes for optimising hydration.
4. Probiotics: A healthy gut contributes to a healthy nervous system. Include probiotic-rich foods like yoghurt, kefir, and sauerkraut in your meals.
Mindfulness and Meditation Practices
Mindfulness and meditation are powerful tools for calming the nervous system. Here's how to incorporate them into your life:
1. Deep Breathing: Deep breathing exercises can help activate the parasympathetic nervous system, which promotes relaxation. Try taking a few minutes each day to focus on your breath—inhale deeply, hold, and exhale slowly.
2. Meditation: Regular meditation can reduce stress and improve emotional health. Start with just a few minutes each day and gradually increase the duration as you become more comfortable. Guided meditations or moving meditation is a great place to start.
3. Journaling: Writing down your thoughts and feelings can help you process emotions and clear mental clutter. It's a great way to gain insight into your stressors and find ways to manage them.
4. Flow Activities: Engaging in activities that promote flow—where you're fully immersed and lose track of time—can be incredibly therapeutic. This could be painting, reading, gardening, or any hobby you love.
Establishing Routines and Practices
Creating routines that support your nervous system is key to maintaining balance. Routines communicate safety to the body. Here are some ideas to get you started:
1. Morning Routine: Start your day with mindfulness practices like meditation, journaling, or gentle stretches. This sets a positive tone for the rest of your day.
2. Self-Care Rituals: Regularly scheduled self-care activities, whether it's a spa day, a hobby, or simply relaxing with a good book, are great for recharging your nervous system.
3. Social Connections: Spending time with supportive friends and family can boost your mood and provide a sense of security. Make time for meaningful connections in your life.
4. Gratitude Practice: Practising gratitude can shift your focus from stress to positive aspects of your life. Try writing down a few things you're grateful for each day. I keep a Happy Things list on the Notes app on my phone and add to it every time I think of something.
5. Digital Detox: Reducing screen time and taking breaks from technology can do wonders for your nervous system. Schedule regular digital detoxes to give your mind a rest.
Final Thoughts
Taking care of your nervous system is all about listening to your body and making small, intentional changes to support your well-being. By incorporating these tips into your daily routine, you'll be well on your way to feeling more relaxed, centred, and ready to take on whatever life throws your way.
Remember, it's all about progress. Start with one or two changes and build from there.
