Nervous System Dysregulation: How to Restore Balance with Natural Remedies
Nervous system regulation is key to longevity
Imagine waking up to a day that’s already spiraling out of control. You’ve got a to-do list a mile long, emails piling up, and a sense of dread creeping in before you even step out of bed. You’re trying to keep everything in order, just like Monica Geller from Friends—meticulously planning every detail, but somehow, things still go awry. Or maybe you relate more to Olivia Pope from Scandal, the embodiment of control and power on the outside, yet constantly battling intense internal stress and anxiety.
Both Monica and Olivia are strong, determined women who seem to have it all together, but behind the scenes, they’re dealing with the kind of frazzled, overwhelmed feelings that many of us experience. If you’ve ever found yourself feeling constantly on edge, exhausted, or just not quite right, it might be a sign that your nervous system is out of balance.
In this article, we’ll explore natural remedies—from plant-based diets to mindfulness practices and herbal teas—that can help you regain control and restore balance to your nervous system. By incorporating these #CellCare rituals into your daily life, you can start feeling more centered, calm, and in tune with yourself, much like how Monica and Olivia could benefit from a little self-care in their most stressful moments.
Understanding Nervous System Dysregulation
The Role of the Nervous System
The nervous system is your body's command center, controlling everything from your thoughts and emotions to physical responses. It consists of the central nervous system (CNS) and the peripheral nervous system (PNS), with the autonomic nervous system (ANS) managing involuntary functions like heart rate, digestion, and breathing. The ANS is further divided into the sympathetic nervous system (SNS), responsible for the "fight or flight" response, and the parasympathetic nervous system (PNS), which promotes "rest and digest" activities.
Causes and Symptoms of Dysregulation
When the balance between the SNS and PNS is disrupted, it leads to nervous system dysregulation. This can be triggered by chronic stress, poor diet, sleep disturbances, and exposure to toxins. Symptoms often include anxiety, irritability, fatigue, digestive issues, muscle tension, and sleep problems—all of which contribute to that pervasive feeling of being "off."
ARTICLE CONTINUES BELOW
Lifestyle Approaches to Regulate the Nervous System
Plant-Based Diet
One of the most effective ways to support nervous system health is through a nutrient-rich, plant-based diet. The food you eat directly impacts your brain and nerve function, influencing how well your nervous system operates.
The Role of Nutrition in Nervous System Health
Nutritional research highlights the importance of omega-3 fatty acids, magnesium, and antioxidants for nervous system health. Omega-3s, found in flaxseeds and walnuts, reduce inflammation and support brain function. Magnesium, abundant in leafy greens like spinach, is crucial for nerve transmission and can help alleviate symptoms of anxiety and depression. Antioxidants from berries and dark leafy vegetables protect the nervous system from oxidative stress, which can lead to neurodegenerative diseases.
Foods to Incorporate
Leafy Greens: Spinach, kale, and Swiss chard provide magnesium and B vitamins, essential for nerve function.
Nuts and Seeds: Almonds, walnuts, and flaxseeds offer omega-3 fatty acids and magnesium, supporting brain and nerve health.
Berries: Blueberries and strawberries are rich in antioxidants that protect the nervous system.
Whole Grains: Oats and quinoa help stabilize blood sugar, preventing stress-related cortisol spikes.
#CellCare Ritual: Start your day with a nutrient-packed smoothie made from leafy greens, flaxseeds, and berries to nourish your nervous system and set a balanced tone for the day.
Mindfulness and Meditation
Mindfulness and meditation are powerful tools to help regulate the nervous system by shifting the body from a state of sympathetic dominance to parasympathetic calm.
Benefits of Meditation for the Nervous System
Research shows that regular meditation reduces the size of the amygdala, the brain region responsible for fear and stress, while strengthening the prefrontal cortex, which aids in decision-making and emotional regulation. Meditation promotes neuroplasticity, allowing the brain to form new, healthier neural connections that reduce stress and enhance mental clarity.
Techniques to Practice
Mindful Breathing: Focused breathing calms the SNS and activates the PNS, reducing stress and anxiety.
Loving-Kindness Meditation: Cultivates compassion and positive emotions, reducing stress and promoting emotional balance.
Body Scan Meditation: Involves mentally scanning the body for tension and consciously releasing it, promoting relaxation and reducing stress.
#CellCare Ritual: Dedicate 10 minutes each morning to mindful breathing or body scan meditation. This simple practice can significantly reduce stress and enhance nervous system regulation throughout the day.
Pranayama: The Art of Breath Control
Pranayama, the practice of controlled breathing, is a cornerstone of yoga that profoundly affects the nervous system. By regulating the breath, pranayama techniques help balance the autonomic nervous system, reducing stress and promoting relaxation.
How Pranayama Regulates the Nervous System
Pranayama stimulates the vagus nerve, which is crucial for activating the parasympathetic nervous system. This reduces heart rate, lowers blood pressure, and induces a state of calm. Studies have shown that pranayama techniques like Nadi Shodhana can significantly reduce symptoms of anxiety and improve overall nervous system function.
Techniques to Try
Nadi Shodhana (Alternate Nostril Breathing): Balances brain hemispheres and calms the nervous system.
Bhramari (Bee Breath): Produces a soothing vibration that calms the mind and reduces anxiety.
Ujjayi (Victorious Breath): Enhances concentration, calms the mind, and improves oxygenation.
#CellCare Ritual: Incorporate 5 minutes of Nadi Shodhana in the morning and evening to maintain nervous system balance. This practice helps reduce daily stress and enhances mental clarity.
Botanical Herbs and Teas
Herbal remedies have been trusted for centuries to support nervous system health. Many herbs contain compounds that calm the mind, reduce anxiety, and promote restful sleep.
Adaptogens: Nature's Stress Relievers
Adaptogens are a unique class of herbs that help the body adapt to stress, balancing cortisol levels and supporting overall nervous system function.
Key Adaptogens for Nervous System Health
Ashwagandha: Reduces cortisol, improves sleep, and reduces anxiety. Research shows it significantly lowers stress levels in adults.
Rhodiola Rosea: Enhances mental clarity and reduces fatigue, improving mood and cognitive function under stress.
Holy Basil (Tulsi): Acts as a natural antidepressant and helps regulate blood sugar levels, preventing energy crashes and supporting nervous system health.
Calming Teas for Relaxation
Herbal teas are a gentle, effective way to soothe the nervous system. They contain compounds that have calming, anti-anxiety, and sleep-promoting effects.
Herbal Teas to Incorporate
Chamomile: Contains apigenin, which promotes sleep and reduces anxiety. Chamomile tea improves sleep quality and reduces symptoms of generalized anxiety.
Lavender: Soothes the nervous system, reduces anxiety, and promotes relaxation.
Lemon Balm: Reduces stress and anxiety, improving mood and cognitive function.
#CellCare Ritual: Enjoy a cup of chamomile or lavender tea before bed. This simple ritual can help you unwind, preparing your nervous system for restful sleep environment
The Importance of Sleep and Rest
Adequate sleep is critical for nervous system regulation. During sleep, the body repairs tissues, consolidates memories, and restores energy levels. Chronic sleep deprivation can lead to nervous system dysregulation, increasing the risk of anxiety, depression, and other health issues.
Sleep Hygiene for Nervous System Health
Good sleep hygiene can significantly improve nervous system function. By optimizing your sleep environment and bedtime routine, you can enhance sleep quality and overall health.
Tips for Better Sleep
Create a Sleep-Conducive Environment: Keep your bedroom cool, dark, and quiet. Use blackout curtains or earplugs to eliminate disruptions.
Establish a Bedtime Routine: Engage in relaxing activities like reading or practicing gentle yoga before bed to signal your body that it’s time to wind down.
Limit Screen Time: Avoid screens at least an hour before bed to prevent blue light from disrupting your circadian rhythm.
botanicals empower wellness
#CellCare Ritual: Develop a consistent bedtime routine that includes relaxing activities, such as reading or practicing gentle yoga. This routine will help regulate your nervous system and improve sleep quality.
Movement and Exercise
Regular physical activity is essential for nervous system health. Exercise reduces stress and releases endorphins, natural chemicals that elevate mood and act as painkillers.
The Role of Movement in Nervous System Regulation
Exercise, especially mindful movement practices like yoga and Tai Chi, has a calming effect on the nervous system. Physical activity promotes neurogenesis, the growth of new neurons, helping counteract the effects of stress on the brain.
Types of Movement to Practice
Yoga: Combines physical postures, breath control, and meditation to balance the body and mind. Research shows yoga reduces SNS activity and enhances PNS activity, promoting relaxation.
Tai Chi: A martial art that promotes mental clarity and relaxation through slow, deliberate movements. Tai Chi reduces anxiety, improves mood, and enhances nervous system function.
Walking: A simple and effective way to reduce stress, improve mood, and boost nervous system function. Walking increases endorphin and serotonin levels, which help alleviate stress and elevate mood.
#CellCare Ritual: Incorporate 30 minutes of movement into your daily routine, whether it’s a morning yoga session, an afternoon walk, or evening Tai Chi practice. Regular physical activity helps maintain nervous system balance and promotes overall wellbeing.
Final Thoughts on Nervous System #CellCare
Like Monica Geller and Olivia Pope, you might often find yourself feeling frazzled, on edge, or just not quite right—struggling through the day with a sense of unease that’s hard to shake. This feeling might be a sign of nervous system dysregulation, a condition that can subtly disrupt your mental and physical health. But it doesn’t have to be this way.
Imagine if Monica could step back from her obsessive organization and Olivia could take a break from managing crises to focus on their own wellbeing. Just like them, you can reclaim your balance by incorporating the #CellCare rituals outlined in this article—such as mindful breathing, a plant-based diet, and calming teas—into your daily routine.
Over the next week, try these rituals and observe how your body and mind respond. You might find that you feel less frazzled, more centered, and better equipped to handle the challenges of each day. Just as Monica finds peace in a clean apartment and Olivia in a well-executed plan, you too can create your own sense of calm and control. Small, intentional changes can make a big difference, helping you feel more at ease and in control, just like the best versions of Monica and Olivia. Give it a try—you deserve to feel your best.
MAKE A DIFFERENCE BY SHARING THIS ARTICLE WITH OTHERS TO ENCOURAGE WELLBEING ⤵
References:
Ludwig, D. S., & Kabat-Zinn, J. (2008). Mindfulness in Medicine. JAMA, 300(11), 1350-1352.
Campbell, T. M., & Campbell, T. C. (2016). The China Study: The Most Comprehensive Study of Nutrition Ever Conducted and the Startling Implications for Diet, Weight Loss, and Long-Term Health. BenBella Books.
Singh, N., & Bhalla, M. (2020). Herbal Medicine in the Management of Chronic Diseases: Opportunities and Challenges. Evidence-Based Complementary and Alternative Medicine, 2020, 1-15.
Walker, M. P. (2017). Why We Sleep: Unlocking the Power of Sleep and Dreams. Scribner.
Woodyard, C. (2011). Exploring the therapeutic effects of yoga and its ability to increase quality of life. International Journal of Yoga, 4(2), 49-54.
The information on this website has not been evaluated by the Food & Drug Administration or any other medical body. We do not aim to diagnose, treat, cure or prevent any illness or disease. Information is shared for educational purposes only. You must consult your doctor before acting on any content on this website, especially if you are pregnant, nursing, taking medication, or have a medical condition. Our content may include products that have been independently chosen and recommended by Dr. Monisha Bhanote and our editors. We may earn a small commission if you purchase something mentioned in this article.
YOU MAY ALSO LIKE:
by Dr. Monisha Bhanote
✅ EVIDENCE-INFORMED REVIEWED ARTICLE
