Life in Balance Wellness from Travelers Rest, SC, provides valuable insights into the Autonomic Nervous System (ANS) and the importance of maintaining a balance between its two branches, the sympathetic and parasympathetic nervous systems.
The ANS is responsible for regulating involuntary bodily functions such as heart rate, breathing, digestion, and glandular secretions. The sympathetic nervous system acts as the “gas pedal,” triggering the fight-or-flight response, while the parasympathetic nervous system acts as the “brake,” promoting relaxation and recovery.
The significance of achieving a balance between these two branches to promote overall health. Sympathetic dominance, often associated with a constant state of stress, can lead to various health issues. Signs of sympathetic dominance include nervousness, anxiety, cold hands/feet, poor digestion, and elevated pulse/blood pressure.
Being in a constant state of sympathetic activation prompts the release of stress hormones like adrenaline and cortisol, which can have detrimental effects on the body. Stress hormones are catabolic, breaking down tissues and contributing to muscle wasting and osteoporosis.
The importance of the parasympathetic nervous system in controlling digestion is highlighted, as sympathetic dominance can lead to suboptimal digestion and conditions like GERD, IBS, and acid reflux. The role of the vagus nerve, which travels from the brain stem to the heart and digestive system, is emphasized in parasympathetic function.
Sleep, a parasympathetic function, is also affected by stress hormones. High cortisol levels inhibit the hormone melatonin, making it challenging to sleep well. The analogy of stepping on the gas pedal while having the brakes engaged illustrates the impact of stress on the body when trying to sleep or digest food properly.
Here are some practical strategies to balance the ANS, including:
- Unplugging at the end of the day.
- Regular exercise.
- Moderating stimulant intake, such as coffee or energy drinks.
- Maintaining a healthy whole-food diet low in processed/refined carbohydrates.
- Practicing meditation and breathwork.
- Seeking bodywork therapies like chiropractic care, massage therapy, and acupuncture.
- Using adrenal adaptogens like ashwagandha or valerian root.
- Taking magnesium supplements at night.
These strategies offer a holistic approach to promoting overall well-being by supporting the Autonomic Nervous System’s sympathetic and parasympathetic branches.