The nervous system can be difficult to understand. While it may seem “invisible,” it’s function can be observed in everything from how we respond to stress and regulate body temperature to how we fight infection and recall information (memory).
Nervous system regulation, however, can be tough to evaluate as it is so interconnected with other systems in the body. It’s important to understand more about how the nervous system works to better evaluate if it’s functionally optimally in your own body. And if it’s not, there are a number of strategies you can use to return to balance.
How Your Nervous System Works To Promote Health
The Nervous System: A Complex Harmony
Your nervous system is the master conductor of your body's intricate symphony. It orchestrates every function, from the beating of your heart to the thoughts that cross your mind. This complex system operates through three primary branches: the parasympathetic, sympathetic, and autonomic nervous systems.
Parasympathetic Nervous System (PNS): Rest and Digest
The PNS is your "rest and digest" system, promoting relaxation, recovery, and regeneration. It slows your heart rate, increases digestion, and fosters a sense of calm. This system is active when you're embodying chill––feeling relaxed, meditating, or enjoying a warm bath.
Sympathetic Nervous System (SNS): Fight or Flight
The SNS is your "fight or flight" system, kicking in when you're stressed, anxious, or threatened. It increases your heart rate, blood pressure, and energy levels, preparing you to either confront the challenge or flee from danger, even when there is nothing you can physically flee from or fight off.
Autonomic Nervous System (ANS): The Automatic Pilot
The ANS is the automatic pilot of your nervous system, regulating involuntary functions like heart rate, blood pressure, breathing, and digestion. It ensures your body functions optimally, even when you're not actively thinking about it.
Understanding the harmony between these systems is crucial for achieving optimal health and balance in your body. By supporting your nervous system, you can unlock improved physical and mental well-being, increased resilience, and a deeper sense of connection to your body and the world around you.
Signs Of A Dysregulated Nervous System
Because the nervous system effects are so widespread in the body, symptoms of dysregulation can vary greatly from person to person. Here are some common things to look out for:
In the body
Rapid heartbeat or palpitations
Excessive sweating
Muscle pain and tension
Fatigue, low energy, exhaustion
Insomnia or difficulty sleeping
Digestive issues, such as irritable bowel syndrome (IBS)
Headaches, migraines, or tension headaches
Difficulty breathing, or feeling of choking
Numbness, tingling, or burning sensations in hands or feet
Emotional and Behavioral
Anxiety, fear, or panic attacks
Mood swings, irritability, or restlessness
Difficulty concentrating or focusing
Memory or cognitive impairment
Increased stress, overwhelm, or feeling "on edge"
Emotional reactivity, or intense emotional responses
Avoidance behaviors, or withdrawal from activities
Intrusive thoughts, or flashbacks (in cases of trauma)
Other Symptoms
Dissociation, or feeling disconnected from oneself
Sensory sensitivities, or hypersensitivity to stimuli
Destructive self-soothing behaviors, such as substance abuse or self-harm
Difficulty regulating body temperature
Orthostatic intolerance (dizziness upon standing)
What Causes This Dysregulation?
When your nervous system is out of balance, it can impact every aspect of your health. But what drives this dysregulation? Let's explore the common culprits:
Chronic Stress: Ongoing stress can wear down your nervous system, leading to burnout and exhaustion.
Trauma: Physical, emotional, or psychological trauma can leave a lasting impact on your nervous system.
Poor Sleep: Insufficient or disrupted sleep can disrupt your nervous system's natural rhythms.
Gut Imbalance: A dysfunctional gut microbiome can send signals to your nervous system, leading to dysregulation.
Toxins and Environmental Stressors: Exposure to toxins, heavy metals, and environmental stressors can impact nervous system function.
Nutrient Deficiencies: Lack of essential nutrients like B vitamins, vitamin D, and omega-3 fatty acids can impede nervous system function.
Chronic Inflammation: Ongoing inflammation can damage nervous system tissues and disrupt signaling.
Hormonal Imbalances: Hormonal changes, such as thyroid dysfunction or adrenal fatigue, can impact nervous system regulation.
Electromagnetic Hypersensitivity: Exposure to electromagnetic fields (EMFs) can affect some individuals' nervous systems.
Genetics and Epigenetics: Genetic predispositions and epigenetic factors can influence nervous system function and regulation.
Aging and Oxidative Stress: Natural aging processes and oxidative stress can impact nervous system health.
Poor Breathing and Respiration: Shallow breathing and poor respiration can disrupt nervous system function.
Lack of Social Connection: Social isolation and disconnection can impact nervous system regulation.
Chronic Illness and Pain: Ongoing illness and pain can lead to nervous system dysregulation.
Medications and Substances: Certain medications and substances can impact nervous system function and regulation.
Hitting The Reset Button
If you’re feeling like any of these are ringing true, your nervous system may very well be out of whack. What may be comforting to know is that much of this regulation is well within your control. Even with a history of trauma, genetic history, and incidence of disease--you can make lifestyle changes today and move forward to reset your system for good.
Evidence-Based Practices
Ready to take control of your nervous system and unlock improved health and resilience? Try a combination of some or all of these evidence-based practices:
Mindfulness & Meditation: Reduces stress, anxiety, and inflammation, while promoting relaxation and calm. (1)
Breathwork: Slows heart rate, lowers blood pressure, and increases parasympathetic activity. (2)
Yoga: Combines physical movement with deep breathing and meditation to regulate the nervous system. (3)
Exercise and Physical Activity: Regulates the nervous system, reduces stress, and promotes overall well-being. (4)
Social Connection and Community: Strengthens social bonds, reduces stress, and regulates the nervous system. (5)
Sleep Hygiene: Prioritizes restful sleep, essential for nervous system regulation and overall health. (6)
Nutrition and Supplementation: Focuses on whole foods, omega-3 fatty acids, and targeted supplements to support nervous system function. (7)
Heart Rate Variability (HRV) Training: Improves parasympathetic activity, reduces stress, and enhances resilience. (8)
Mind-Body Therapies: Includes practices like acupuncture, massage, and tai chi to regulate the nervous system. (9)
Dietary Game Changers
Limit Alcohol Consumption: Avoid or reduce alcohol intake to minimize nervous system disruption.
Mindful Caffeine Use: Consume caffeine in moderation, only in the mornings, and avoid it altogether in the evenings.
Eat Organic and Non-Processed Foods: Focus on whole, nutrient-dense foods to reduce exposure to harmful additives and toxins.
Blood Sugar Regulation: Eat regular, balanced meals to maintain healthy blood sugar levels and prevent spikes or crashes.
Omega-3 Rich Foods: Include foods high in omega-3 fatty acids, like salmon, sardines, and flaxseeds, to support nervous system health.
B Vitamins and Minerals: Ensure adequate intake of B vitamins, magnesium, and potassium to support nervous system function.
Gut-Friendly Foods: Include fermented foods, probiotics, and prebiotics to promote a healthy gut-brain axis.
Avoid Food Sensitivities: Identify and avoid foods that trigger inflammation or sensitivities, such as gluten or dairy.
Eat Regularly: Maintain a consistent eating schedule to prevent blood sugar swings and nervous system dysregulation.
Incorporate Adaptogenic Herbs: Use herbs like ashwagandha, rhodiola, and ginseng to support stress resilience and nervous system balance.
My Favorite Supplements For Nervous System Regulation
Omega support
B vitamins
Adrenal targeting
Gut support - probiotics and prebiotics
Don’t Walk This Journey Alone
Again, because the nervous system affects so much of the way our body and mind, it can seem nearly impossible to detangle exactly what is causing unwanted symptoms or general unwell-ness. The best way to assess and address nervous system function is to work with seasoned professionals with attention to bio individuality.
Original article Dr Will Colle
Schedule a virtual consult today to see if supporting your nervous system could help relieve the symptoms you’re experiencing.
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