Stressors of all sorts are abundant in our world today. Whether environmental, relational, work-related, or something else, most people are taking on more than they have energy for. This is leading to burnout, cognitive dysfunction, anxiety, and other chronic symptoms. I hope you will consider implementing these tips into your routines over time to better support your nervous system and optimize your energy levels.
Take Moments to Breathe Slowly
Intentional breathing helps promote relaxation and activates the parasympathetic nervous system, promoting a state of calm and balance. This does not need to be complicated. Whenever I feel the need to breathe intentionally or slow myself down, I simply breathe in through my nose slowly and until I cannot take in anything more, and then slowly release the air over about five seconds. You can repeat this as much as you need. These techniques should feel peaceful and comfortable, and I encourage you to remind yourself that you are safe while you do this. While you may know in your mind that you’re safe, your body needs to be reminded sometimes, especially if you have had chronically elevated stress hormones which is associated with your fight-or-flight response (this can feel like danger for your body).
Consume Gelatinous and Collagen-Rich Foods
Collagen and gelatin (a degraded form of collagen) contain high amounts of an amino acid called glycine which has a calming effect on the nervous system and has shown to be anti-inflammatory (inflammation is also a cause of nervous system distress!). Collagen and gelatin are also amazing tools to heal the lining of your small intestine or “gut.” This is important because stress and inflammation in the gut directly affect the body’s nervous system as well as the gut’s ability to absorb nutrients necessary for nervous system support. You also have nerve cells (over 100 million of them!) lining your digestive tract. Collagen and gelatin can be found in bone broth, gelatinous cuts of meat like oxtail and lamb shanks, or purchased in powder form for easy (and cost effective!) consumption. Here are my favorite collagen, gelatin, and bone broth powders.
Do Slow, Intentional Activities
This will look different depending on your hobbies and interests, but I encourage you to try activities that are “slow” but require intentional thought. Examples would be journaling, doing a puzzle, drawing a picture, or learning any new type of skill. Journaling is a good one, because it is multi-purpose. You may write down some things you just need to get off your chest, while also slowing down your output speed. Writing by hand requires more time and intentionality than typing on an electronic device.
Eat Enough Calories
Eating enough calories and maintaining a well-balanced diet is crucial for supporting your nervous system. When you are not eating enough calories, your body releases stress hormones like cortisol and adrenaline. These hormones enable your body to use your own muscle tissue and/or fat tissue for fuel during times of inadequate calorie (energy) intake. While this process is necessary for our survival, it is not a state we want to stay in for extended periods of time. Chronic elevated cortisol and adrenaline can lead to disturbances in the nervous system, contribute to feelings of distress and anxiety, and quickly deplete necessary nutrients in the body.
Consume Cordyceps or Other Adaptogens
Adaptogens are natural substances that help the body adapt to stress and maintain balance. Cordyceps, Reishi, Chaga, and Turkey Tail are all functional mushrooms known for their adaptogenic properties. They can support the nervous system by helping the body adapt to various stressors and improve energy levels. Ashwagandha and holy basil are herbs also known for their adaptogenic properties. They will support the body’s stress response as well as support your mood, mental clarity, and cortisol levels.
Thanks for reading along!
This blog is for informational purposes only. This is not medical or individualized advice. Please contact your personal healthcare practitioner before introducing any new supplementation or routine.
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