Your nervous system is the silent conductor behind the scenes, orchestrating a complex network of responses that affect your entire being – from your mental state to your physical health. Yet, daily habits and environmental factors often disrupt this delicate balance, manifesting as stress, anxiety or physical discomfort. Recognising how your lifestyle may be inadvertently putting strain on your nervous system is the first step towards reclaiming your health and wellbeing. Here are six common yet often overlooked practices that might be subtly unsettling this critical system.
1. Constant connectivity
Living in a digital age where being “always on” is the norm, your nervous system is kept in a constant state of alertness. The barrage of notifications and the endless scroll on social media can perpetuate stress. This digital overload can lead to chronic stress, impacting your overall health.
Try setting specific times to check your emails and social media and consider turning off notifications for periods during the day or after a set time in the evening. Introducing digital detox sessions into your weekly routine can also be beneficial. Consciously disconnecting gives your nervous system a chance to reset and reduce the chronic alertness that comes from being continually plugged in.
2. Caffeine overconsumption
Excessive caffeine intake can significantly stimulate your sympathetic nervous system – the part responsible for your ‘fight or flight’ response. This can lead to increased heart rate, heightened anxiety and disrupted sleep patterns, all of which put additional stress on your nervous system.
Everyone has a different tolerance for how much caffeine they can cope with before it sends them over the edge into jitteriness and anxiousness. Yet, whether we can handle it or not, we cannot escape the fact that caffeine triggers the production of adrenaline. Ideally keep caffeine intake to a minimum and, as its effects can linger for at least eight hours, avoid having it after midday to mitigate the impact on your sleep.
3. Irregular sleep patterns
Skimping on sleep or having irregular sleep patterns can wreak havoc on your nervous system. Quality sleep is crucial for the regeneration of neural pathways that handle cognitive functions and emotional processing. Lack of sleep can heighten your stress response, effectively reducing your ability to cope with what life throws at you in the day to day. To improve sleep quality and establish more regular sleep patterns, consider adopting a consistent bedtime routine. Going to bed and waking up at the same time each day, even on weekends, can significantly enhance sleep quality by reinforcing your natural circadian rhythms.
4. Poor nourishment choices
A combination of highly processed foods and excessive sugar intake together with a lack of nutrients can destabilise what your nervous system is inherently attempting to do – maintain balance. Foods high in added sugars can cause fluctuations in blood glucose and insulin levels, which may increase your body’s stress response. Such dietary habits can also contribute to systemic inflammation, further agitating the nervous system and diminishing overall health.
Integrate whole foods rich in fibre, such as vegetables, fruits, legumes and whole grains (like brown rice) if you digest them well, to help moderate blood sugar levels by slowing the absorption of glucose into your bloodstream. These foods also provide essential nutrients that support the proper functioning of your nervous system. Incorporating nutritious fats from sources like avocados, olives, oily fish and grass-fed meats can also benefit your nervous system. These fats contain omega-3 fatty acids, known for their anti-inflammatory properties and ability to support brain health, potentially reducing the symptoms of anxiety and improving mood. Regularly consuming foods rich in antioxidants, such as berries, dark leafy greens and dark chocolate, can help combat oxidative stress and inflammation, offering further protection for your nervous system.
5. Neglecting hydration
Dehydration is often overlooked as a source of stress on the nervous system, yet it can have significant effects. Even mild dehydration can impair cognitive functions such as focus, memory and decision-making. Dehydration can exacerbate symptoms of stress by affecting the overall balance of electrolytes – minerals in your body essential for nerve function and signal transmission. Without adequate hydration, your body cannot properly transport these crucial nutrients, leading to diminished nerve function and an increased perception of stress.
Make sure that water is your main drink and aim to consume approximately two litres per day – you may need more if you are physically active or live in a hot or humid climate. Consuming foods with high water content can also contribute to your hydration levels. Fruits like strawberries, pineapple and oranges and vegetables such as cucumber, rocket and celery, are not only hydrating but also provide essential nutrients that support nervous system health.
6. Lack of regular movement
Regular physical activity is a powerful tool for maintaining nervous system health and overall wellbeing. Exercise not only helps release endorphins – natural mood elevators and painkillers produced inside you – but it also plays a critical role in mitigating stress and anxiety. These “feel-good” hormones can create a sense of euphoria, but the benefits extend far beyond the immediate uplift in mood. Incorporating routine movement into your daily life also enhances blood circulation, which ensures that vital nutrients and oxygen are efficiently delivered throughout the body, including to the brain. This improved circulation boosts cognitive functions and can help stabilise mood.
To reap these benefits, aim for at least 30 minutes of intentional movement most days of the week. This could include brisk walking, cycling, swimming or any other activity that you enjoy doing. Additionally, incorporating mindfulness elements into physical activity, such as restorative yoga or tai chi, can further enhance the stress-relieving benefits of exercise by promoting a focus on breath and body awareness, which calms the mind and reduces the body’s stress response.
By identifying these common yet often overlooked habits that agitate your nervous system, you can take proactive steps to mitigate their effects. Moderating your digital use, managing caffeine intake, prioritising sleep, choosing nourishing foods, staying hydrated, and incorporating regular physical activity into your routine are practical ways to support and stabilise your nervous system. Don’t see these as yet another list of things to do. Consider them to be lifestyle adjustments you can gradually (or rapidly!) embrace that can lead to improved mental clarity, reduced anxiety, and a greater overall sense of wellbeing.
