Chronic stress can be a sign of a dysregulated nervous system.
This article will explore what this means and how to heal a dysregulated nervous system to feel balanced and calm again.
How to cure a dysfunctional immune system？
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How to cure a dysfunctional immune system？
Importance of a well-bing Nervous System
Everyone experiences stress from time to time, but chronic stress can have serious effects on well-bing, mental abilities, and emotional states.
Understanding the Nervous System
The nervous system is the body's "command center." The autonomic nervous system regulates automatic functions such as breathing, heart rate, and digestion.
Two elements of this are the sympathetic and parasympathetic nervous systems.
They have opposing functions designed to keep your body in homeostasis, a state of regular and optimal functioning. quip ex ea commodo consequat.
Sympathetic Nervous System
The sympathetic nervous system is responsible for the stress response. This is the "fight or flight" response to real or perceived threats. Its job is to prepare the body to respond immediately and appropriately to any potential threat.
The sympathetic nervous system is primarily responsible for your survival. However, it cannot differentiate between physical threats, such as an oncoming bus, and emotional threats, such as public speaking or financial problems.
Parasympathetic Nervous System
Once the brain senses that you are no longer in danger, the parasympathetic nervous system activates. It regulates the "rest, repair, and digest" function, allowing your body to recover and perform necessary maintenance functions.
When the sympathetic nervous system is activated, the parasympathetic nervous system cannot function. Digestion stops and tissue repair stops as your body's resources are used to survive.
Signs of a Dysregulated Nervous System
If your body is constantly on "red alert" because you are overly stressed, your body is going into a state of dysregulation. Some people are so used to this state that it is normal to be constantly.
Stressed
However, the human body is not designed to respond to constant threats. It must maintain balance through the restorative functions of the parasympathetic nervous system. When a person is on "red alert" (even with low-level, persistent stress), this imbalance affects physical, mental, and emotional function.
The body is constantly communicating its needs. Symptoms of a dysregulated nervous system include anxiety, panic attacks, insomnia, excessive fatigue, muscle pain, rapid heartbeat, easy startle, digestive problems, difficulty concentrating, and heightened emotions.
Sympathetic Skin Response
The sympathetic nervous system is responsible for the stress response. This is the "fight or flight" response to real or perceived threats. Its job is to prepare the body to respond immediately and appropriately to any potential threat.
The sympathetic nervous system is primarily responsible for your survival. However, it cannot differentiate between physical threats, such as an oncoming bus, and emotional threats, such as public speaking or financial problems.
How to Treat a Disordered Nervous System
How to Treat a Disordered Nervous System
Treating a disordered nervous system aims to reestablish a well-bing balance between the sympathetic and parasympathetic nervous systems.
Traditional therapy include a variety of methods to calm the sympathetic nervous system.
Exercise to Regulate the Nervous System
Exercise can "burn out" stress chemicals. Exercise doesn't have to be intense, but getting some exercise stimulates the healing process and is good for the immune system. Muscle density also declines with age, so lifting weights is an important exercise, even if it's just to maintain strength.
Stretching Exercises
Stretching helps release tension in the muscles. Pay special attention to the shoulders and upper back. Stiffness and knots are two indicators that there is stress in these muscles.
Meditation
Relaxing the mind through meditation has many well-bingbenefits, including stress relief and rebalancing the nervous system. There are many different ways to meditate. It can be silencing thoughts and focusing attention. Or it can be becoming a silent observer of the mind's activity to reduce negative thoughts. Meditation can help the mind relax and get out of a stressful state.
Breathing Exercises
Taking a moment to practice breathing exercises can calm the body almost immediately. Try taking two quick breaths in and out, then taking a deep breath to empty your lungs completely.
Optimal Sleep
Seven to nine hours of deep sleep a day is great for your immune system. Sleep is when your parasympathetic nervous system is most active. Making sleep a priority can help.
Eating too close to bed is bad for your body because it forces your body to digest while you sleep. Turning off all electronic devices an hour before bed can also help, as the blue light from screens can cause insomnia.
A cozy weighted blanket and a cool bedroom may also help improve sleep, but everyone's temperature preference may be different. Blocking out outside lights as much as possible and making your room completely dark may also help.
Practice Mindfulness
Mindfulness means when you focus on something, getting rid of distractions and giving your full attention to what you are doing, thinking, and feeling at that moment. It also means letting go of worries about the future and thoughts about the past and focusing on the "here and now." Another important help is limiting the time you spend on your phone.
Massage
Touch is an effective relaxation tool that improves circulation, releases stress, promotes relaxation, and helps the body flush out stress hormones. Giving yourself a few big hugs or gently massaging your shoulders, temples, and feet may also help.
Sing, chant, or laugh
The vagus nerve is a major component of the parasympathetic nervous system. Stimulate the vagus nerve by laughing, singing, and chanting. Laughter and singing are also great mood lifters.
Take a cold shower or soak in a cold bath
Cold water therapy can improve mood, speed up metabolism, increase immune response, and regulate the nervous system.
Ground yourself by walking barefoot outdoors
Grounding or grounding helps balance the nervous system through the earth's electron transport. Walking on the beach, walking on the grass, or standing barefoot on any natural surface can help ground you.
Forest bathing
Being in nature, especially when there are large areas of greenery, such as forests, has a powerful calming effect. Daily exposure to greenery and natural sounds can go a long way toward relieving stress and lifting your mood.
Communicate with others
In addition to physical exercise, talking is also an effective way to solve problems. Everyone should have a trusted friend. Some people may benefit from seeking help from a therapist.
Eat nutrient-dense foods
Avoiding sugary foods that can stimulate the body can help. People can get the most nutrients from each meal by increasing leafy greens and reducing or eliminating processed foods. Preferred foods include foods with omega-3 fatty acids, B vitamins, and magnesium. Fermented foods can promote gut well-bing. There is a very strong connection between gut well-bingand nervous system well-bing.
Avoid caffeine and other stimulants
These can make you feel more jittery. Some people take microdoses of caffeine to increase mental clarity and energy without overstimulating the nervous system, but it helps to know your body. Some people react poorly to caffeine in general. While green tea contains some caffeine, it also contains L-theanine, which can increase levels of serotonin, dopamine, and GABA. These are all powerful mood enhancers.
Develop a calming hobby
This can include gardening, reading, art, or playing music to calm the body and keep the mind away from painful thoughts.
Aromatherapy
Aromatherapy can activate your sense of smell, which can affect your mood. For example, if a scent like lavender reminds you of a pleasant weekend spent in the garden with your loved ones, then you can choose this scent. To heal a disordered nervous system, choose scents that make you feel relaxed and happy, rather than energetic and alert.
Turn off the screen
Many of us find it very difficult to unplug our electronic devices and walk away from them; but this is one of the best ways to reduce stimulation and give the sympathetic nervous system a break from constantly being on guard against danger.
Take a Bath
A hot bath with aromatic bath oils and Epsom salts can be relaxing and rejuvenating. Epsom salt baths contain magnesium. Many people are deficient in magnesium, and magnesium is important for regulating serotonin levels and regulating the nervous system.
Get some sun
Getting some sun in the morning helps the body synthesize vitamin D, which is essential for a well-bing nervous system. Sunlight also increases serotonin, which improves mood.
Journal
This can help you get rid of those stressful thoughts. Writing down a worrying or stressful thought on paper can help put it in perspective and help you deal with strong emotions.
Balance Blood Sugar
It helps to prioritize a well-bingdiet and lifestyle to prevent wild swings in energy and mood.
Drink Less Alcohol
While occasional alcohol can be relaxing, heavy drinking over the long term can wreak havoc on the nervous system.
Practice Intermittent Fasting
Going without food or drink for a period of time gives the body a chance to rest and repair itself (since it’s not busy digesting). The type of stress that comes with fasting, the hormetic effect, activates the parasympathetic nervous system and soothes the sympathetic nervous system.
Supplement Herbs
St. John’s wort helps with anxiety and depression, oat grass extract can reduce inflammation and increase energy, and chamomile can promote relaxation and relieve anxiety.
Supplement Adaptogens
These help the body adapt to stress and regulate the nervous system. Adaptogens include ginseng, ashwagandha, rhodiola, and certain mushrooms, including reishi, cordyceps, and hericium.
Prioritize a well-bing Social Life
Good friends and well-bing relationships are well-bing supplements!
Red Light Therapy for Nervous System Disorders
You can also use red light therapy as a natural way to treat a dysregulated nervous system.
Red light therapy reduces inflammation, increases blood flow, and stimulates cellular energy production, creating a positive ripple effect on the body's systems. This can improve how the body responds to the effects of stress. The versatile F-Series Red Light Therapy devices can be used to treat peripheral nervous system issues such as neuropathy, as well as central nervous system issues including traumatic brain injury or stroke. Discover dozens of clinically proven applications and ways to use red light therapy to improve overall vitality in the Learning Center.