Our 7 favourite tips to help nourish your nervous system

We have been re-testing all of our practice members nerve systems ability to respond and adapt to stress since lockdown using our scanning equipment here at Flourish

There is certainly a theme that has appeared and it is that people are operating from the fight/flight/freeze mode (pretty appropriate I think for what we are all living through right now)
The fight/flight/freeze response includes;

·       Elevated Heart Rate

·       Elevated Respiratory Rate

·       Contracted Flexor Muscles (pulling the body into a protective posture)

·       Decreased Digestive, Immune and Reproductive Function &

·       Stress Hormones Cortisol and Adrenaline surging through the body

You see these responses within the body are AMAZING and ACCURATE during stressful events in life BUT... what we don’t want to see is people continuing to live in this mode as it can be detrimental to our health and wellness long term

In order to help restore balance within the nerve system and support the return of our rest and digest functions we will be sharing our 7 favourite tips to help nourish your nerve system so you can rebalance and recharge

 No. 1 Adjust

When tension and stress build up on the spine it creates interference and overload on the nerve system, the communication highway in your body

This overload is much like a fuse blowing in your house if this happens certain appliances don't operate until power is restored. A blown fuse in the spine is called a Vertebral Subluxation and similarly to appliances in a house the body does not function at it's best when there is interference and poor communication between the brain and body, body and brain

The role of a Chiropractor is not to treat or fix the symptoms, signs and signals but to listen to them and assess where there may be interference (vertebral subluxation) in the bodies communication system and make adjustments so you can heal, regulate and thrive

No 2. Sleep

One of the most underrated tools to help us rebalance and recharge is sleep. The average adult should be getting between 7-9 hours per night (I know I can be guilty of not getting that!) and children require even more

Its time to switch off Netflix and start some wonderfully nourishing sleep habits. You will never wake up thinking gee I am so glad I stayed up for another 40 minutes to watch another episode of (insert latest binge-watch here)

While we sleep our brain and body get to work.  The sympathetic nervous system (the fight/flight response) gets a chance to chill out, stress hormones drop, muscles relax, blood pressure drops, the immune system clears up inflammation and infection and we restore and rejuvenate.

Not enough sleep can lead to memory issues, decreased concentration, mood change, anxiety, lowered immunity, hormone imbalance leading to weight gain, high blood pressure

Nourishing Sleep Habits

·       Keep a routine sleep-wake time

·       Ensure your bedroom is dark and quiet

·       Remove electronics, stimulating blue light from cell phone and screens can affect our sleep hormone melatonin

·       Avoid stimulants such as sugar, alcohol, coffee, and nicotine

·       Start a relaxing bedtime routine – read, meditate,  do yoga, have a bath

No 3. Breathe

When our nerve system is stuck in sympathetic dominance (fight/ flight mode) our respiration is high in the chest and shallow
Check-in with yourself right now… Place one hand high on your chest and the other over your abdomen. Take 3 breaths, what do you notice? Is the hand over your chest or the hand over your abdomen rising and falling as you breathe?

We should feel the hand over your abdomen moving outward on inhalation and not the hand high on your chest
This simple check-in allows you to gain an insight into how your nerve system is controlling and regulating the body.

To help return balance, calm and ease to the nervous system diaphragmatic breathing has long been known to help

- Lower stress hormones
- Lower the heart rate
- Lower blood pressure
- Decreases muscle tension
- Improves blood oxygenation
- Improve digestive action
- Encourage deep and restful sleep
- Activate the parasympathetic nervous system (rest/digest mode)

The simple exercise above can be easily implemented into your day to help rebalance and recharge your nerve system.

Box Breathing Exercise

INHALE for 4 seconds – HOLD your breath gently for 4 seconds

EXHALE for 4 seconds – HOLD your breath gently for 4 seconds

Repeat 4x

No 4. Movement

At times of high or higher than normal stress and pressure, we encourage practice members to look at the way they are moving their bodies
If the nerve system is revved up in the go-go fight and flight mode often high intensity, heart-pounding workouts with loud thumping music and yelling trainers can further add stimulation to remain in a survival fight/flight state

We suggest making some changes to the way people move when they are highly wound up looking at implementing and adding some restorative, mindful exercises such as yoga, Pilates, or walking in nature to help bring balance, ease and calm back to the mind and body

No 5. Mindfulness

When talking about the causes of vertebral subluxation we discuss mental and emotional stress

Wind up in the mind with busy schedules, to-do lists, deadlines and rushing around can turn on the fight/flight response in the central nerve system. One tool we share with practice members to support their nerve system between their wonderful adjustments is the practice of mindfulness

Mindfulness teaches us to respond rather than react to stress or events in life helping decrease overwhelm, anxiety, and stress

By being fully present, aware of where we are and what we are doing in the present moment we are able to regain control of the thought train that can sometimes take off leading us to overthink about events of the past or fret about the future

How to practice mindfulness

1. Make yourself comfortable in a calm and quiet place
2. Set yourself a timer, I like to suggest starting with 5-10 minutes
3. Now bring your awareness to your body, feel your weight in the chair, your feet on the ground, let your shoulders and jaw soften
4. Notice and feel your breath move in and out of your body, notice the rising and falling of your belly and chest, feel the air move in and out of your nose
5. It's ok if your mind starts to wander when it does gently return your thoughts and attention to your breath. Your mind may wander off a few times, this is ok. Each time it does, return and refocus on your breath

6. Before you finish and move onto the next task or activity of the day take a moment to pause, check in with how your body is feeling now, notice your thoughts and emotions and set an intention for how you would like to move through your day

Simple & Easy – Let us know what you notice when you add mindfulness to your day

No 6. Fuel

We love encouraging our practice members to eat as close to nature as possible doing away with highly processed foods with nasty additives and preservatives. Nourishing our wonderful brains with foods bursting with nutrients, vitamins and minerals goes a long way in improving
∆ Mood
∆ Memory and concentration
∆ Anxiety
& Decreasing Inflammation

Super change your brain and nerve system power with

Wild Caught Fish - Salmon, trout, and sardines
Dark Leafy Greens - Spinach, kale, rocket, and Swiss chard
Berries - Blueberries, blackberries, and strawberries
Nuts - Walnuts, cashews, and almonds
Healthy Fats - Avocado, Coconut, and extra virgin olive oil
Dark Chocolate - Yum
Water - Filtered

For more nutritional guidance and support we recommend consulting your family naturopath. We love working alongside The Holistic Naturopath - http://theholisticnaturopath.co.nz/

 No 7. Nature

Have you ever just known you need some time outdoors in nature?
It's not hard to understand why being cooped up indoors without natural light and fresh air can leave our nerve system feeling drained and fatigued

Nature helps us pause, become present and disconnect from the stressors of day to day life.
Here's how time spent in nature can boost your nerve system health

Sunlight - vitamin D, supports the optimal function of our bones, muscles, and brain
In New Zealand, it is estimated that 5% of adults are deficient in vitamin D
Up to 80% is produced when our skin is exposed to direct sunlight (the rest from nutritional sources) In winter obviously we wear more clothing and spend more time indoors.
Between May-August exposure to the sun is important and suggested in the middle of the day

Decrease Stress - research on nature’s ability to decrease stress, improve mental clarity, and reduce symptoms associated with mental health problems continues to grow. One way to benefit is to try and fit in a walk outdoors before, during or after your workday whenever possible. Even small amounts of outdoor activity can build up to give you improvements in your quality of life that will boost your mental health

Improved attention - Everyone knows that when children can’t pay attention to a task, you send them outside to play for a while. We live in a time where we are increasingly disconnected from nature.
Screen time and consumption of media has increased exponentially, and this has had an impact on our collective mental and physical health. However, a review of the research reveals that exposure to nature has the ability to actually restore our attention. Excess concentration can lead to “attention-fatigue”, which most of us have probably experienced, like when you stare at a page and read the same paragraph over and over again without retaining the information. Getting out into nature can reset our attention span by provoking fascination, which allows us to recover from mental fatigue

Improved Gut Health - Getting dirty has tangible mental health benefits too. Getting dirt under your nails and inadvertently into your mouth can increase the good probiotics in your gut. A healthy gut has been linked to good mental health because your gut is connected to your brain through your central nervous, immune, and endocrine systems. Traditional thinking maintained that psychological conditions did not have a biological origin, but the latest research is finding that our mental health is actually very much connected to our bodies and specifically our gut. The bottom line is that exposure to nature, specifically getting dirty, can improve your gut health which has demonstrable benefits to your mental health