Nurturing Your Nervous System: Simple Tips for Health & Wellness
Your nervous system health is incredibly important as it serves as your body’s communication network, coordinating and regulating all bodily functions. It plays a crucial role in everything from essential survival functions to complex cognitive processes.
Your nervous system is divided into two main parts: the central nervous system (CNS) and the peripheral nervous system (PNS). Your CNS, which consists of your brain and spinal cord, processes and interprets information from your body and environment. It is responsible for higher functions such as thinking, learning, memory, and emotions. Your brain, in particular, is a complex organ that regulates not only cognitive tasks but also vital bodily functions like heart rate, breathing, and digestion.
Your PNS connects your CNS to the rest of your body, consisting of sensory and motor neurons. It is split into the somatic nervous system, which controls voluntary movements, and the autonomic nervous system, which regulates involuntary functions like your heartbeat and digestion. Your autonomic system further divides into your sympathetic and parasympathetic systems, which prepare your body for ‘fight or flight’ responses and help maintain ‘rest and digest’ functions.
When our nervous system is in a stressful state, our body increases stress hormones like adrenaline and cortisol, which are responsible for “getting away” from stressful events. However, after a stressful event, our nervous system should switch back to parasympathetic (rest and relaxation). But if we never have a chance to get away from this constant state of stress, we can get stuck in a sympathetic state (fight or flight). While in a sympathetic state, our body’s normal recuperative functions, like healing and restoration, won’t work. A continuous state of stress, whether it’s physical or mental, will eventually break down our body and cause us to get sick.
Neuro-Structural Chiropractic care helps significantly in restoring normal nervous system functions. With our focus on Neuro-Structural Correction, we take a deep look at the function of your nervous system and the structure that holds it together to ensure it functions at its best. When the structure of your spine shifts, it can cause pressure and obstruction to your nervous system, activating your fight or flight response, leading to many secondary conditions (symptoms), and a loss of health. This can start as early as birth during the birthing process as well as childhood and in our adolescent years as we grow and develop. Much like cavities in your teeth, these small shifts don’t cause pain but can lead to poor health as it worsens. That’s why it’s important for your whole family to get checked and adjusted if necessary to ensure a high level of health with natural chiropractic care.
Learning what stresses your nervous system and what supports or regulates your nervous system is important for understanding how your nervous system’s health can impact different neurological disorders like pain, anxiety, and poor sleep. These disorders can affect our movement, how we sense things, and our overall quality of life.
Maintaining the health of your nervous system is vital for your overall well-being. Factors like stress, injuries, illness, traumas, poor diet, lack of sleep, and sedentary lifestyles can negatively impact your nerve function and health. So once our nervous system function is restored with Neuro-Structural chiropractic care, what can we do at home to support a healthy nervous system?
Lifestyle factors like nutrition, regular physical activity, stress management techniques, and sufficient rest can help. Check out the list below for 10 tips to support and regulate your nervous system:
1. Breathwork
A simple and effective way to regulate your nervous system is through breathwork. Deep breathing activates your parasympathetic nervous system, promoting relaxation and reducing stress.
Try the physiological sigh: take two short inhales, then take another short inhale followed by a long slow exhale for eight seconds. Repeat several times!
2. Movement
Regular physical activity positively benefits the nervous system. Exercise releases endorphins, which help relieve stress and enhance well-being. Engage in activities you enjoy, like walking, yoga, or dancing. Find a balance that works for you.
3. Meditation
These practices are effective for calming your nervous system. Spend a few minutes each day meditating—focus on your breath and observe your thoughts without judgment. Techniques like body scans and mindful walking can help you stay present and reduce stress.
4. Self Massage or Hugs
Touch can be a powerful tool for nervous system regulation. Give yourself a healing massage by gently rubbing your temples, neck, arms, or feet. You can also wrap your arms around yourself for a hug, which provides comfort and a sense of security.
5. Tapping
The Emotional Freedom Technique (EFT) is a developing practice that entails gently tapping on specific body points while concentrating on a soothing phrase. Common tapping locations include the outer palm, the center of the forehead, just below the nose, and beneath the lower lip, among others.
6. Grounding
Direct skin contact with the Earth’s surface helps calm your nervous system and boost your mood. Walk barefoot on some grass, sand or dirt, or soak your feet in a saltwater bath.
7. Nature
Step outside and enjoy the warmth of the sun on your skin or the sound of birds chirping. Connecting with nature can be soothing and encourages mindfulness, helping you feel more present and relaxed.
8. Cold showers
Taking a cold shower can provide a sudden jolt to your nervous system, stimulating your body’s response mechanisms. Some people find that incorporating cold exposure into their routine helps them feel more balanced and focused, enhancing their overall well-being.
9. Co-regulate
Co-regulation is a process where individuals connect with each other’s emotional states, fostering stability and balance within the nervous system. This can occur through physical touch or conversations with someone you trust (including your pet).
10. Prioritize sleep (Check out our sleep article here)
Sleep is crucial for rejuvenating your body and mind. During sleep, your brain detoxes and engages in vital processes and communication between neurons. Proper sleep supports a well-regulated nervous system, helping you to manage stress effectively. As we clear out daily stressors, we wake up refreshed and ready to face the day, benefiting both our mental and physical well-being.
