Mastering Stress: How an overactive Nervous System impacts health and 5 Integrative Medicine strategies to regain balance
In today's fast-paced world, stress has become an almost inevitable part of life.
Our bodies are frequently pushed into a heightened state of awareness from work pressure, family responsibilities, and the constant buzz of modern technology.
This up-regulated state, governed by the sympathetic nervous system (SNS), triggers the release of stress hormones like adrenaline and cortisol. While these hormones are essential for survival in short bursts, chronic activation of the SNS can lead to a cascade of health issues.
Integrative Medicine offers a holistic approach to managing this stress response, promoting balance and long-term well-being.
Understanding the Sympathetic Nervous System and Stress
The SNS is part of the autonomic nervous system, responsible for the body's 'fight or flight' response. When faced with a perceived threat, the SNS springs into action, releasing adrenaline and cortisol to prepare the body for immediate action.
This response was crucial for our ancestors, who needed to either fight off predators or flee from danger. However, in the modern world, where threats are more psychological than physical, the constant activation of the SNS can do more harm than good.
The Impact of Chronic Stress Hormone Release
Adrenaline and cortisol are vital in short-term stress situations. These hormones increase heart rate, boost blood sugar release, and sharpen focus - all of which could be useful if you need to pull a child from the street or give a speech in front of a group.
However, when these hormones are continuously released due to chronic stress, they can lead to a range of health problems.
High levels of cortisol, for instance, can suppress the immune system, increase blood pressure, and contribute to weight gain, particularly around the abdomen. Over time, chronic stress can also lead to insomnia, anxiety, depression, and chronic unhappiness.
Integrative Medicine: A Holistic Approach to Managing Stress
Integrative Medicine, which combines conventional medical practices with evidence-backed complementary therapies, offers a comprehensive approach to managing the effects of an overactive sympathetic nervous system.
By addressing the root causes of stress and promoting overall wellness, Integrative Medicine can help restore balance to the body and mind. Here are some of the most successful strategies:
Mindfulness and Meditation: Mindfulness practices, such as meditation and deep breathing, can help calm the SNS and reduce the release of stress hormones within seconds to minutes. We encourage “meditation snacks” throughout the day for 1-2 minutes if you don’t have time for a longer period of recovery. These practices allow the parasympathetic nervous system (PNS), which promotes 'rest and digest' functions, to take over. Click here to download my meditations for free.
Nutritional Support: A diet rich in anti-inflammatory foods can help modulate the body's stress response. Omega-3 fatty acids, found in fish like salmon and flaxseeds, have been shown to reduce inflammation and cortisol levels. We also recommend prioritizing fiber and protein, as these two macronutrients keep focus and energy optimal. Additionally, adaptogenic herbs like ashwagandha and rhodiola can support the adrenal glands, helping to balance hormone levels.
Physical Activity: Regular physical activity is one of the most effective ways to reduce stress and should be a non-negotiable part of our lives. Exercise not only burns off excess adrenaline but also stimulates the production of endorphins, the body's natural mood elevators. Practices like yoga and tai chi are particularly beneficial for recovery as they combine physical movement with mindfulness.
Acupuncture and Massage Therapy: Somatic therapies reduce stress by promoting relaxation between the physical body and the brain. Acupuncture, in particular, has been shown to regulate the nervous system and reduce cortisol levels. Schedule your next acupuncture appointment here.
Sleep Hygiene: Adequate sleep is crucial for managing stress. The body repairs and rejuvenates itself during sleep, and lack of sleep can exacerbate the effects of an overactive SNS. Integrative Medicine emphasizes good sleep hygiene practices, such as maintaining a consistent sleep schedule, morning sunlight within 30-60 minutes of awakening, limited blue-light exposure at night, and creating a relaxing bedtime routine in the 30-45 minutes before sleep. Discover my curated bedtime favorites here.
Chronic stress and the overactivation of the sympathetic nervous system can have serious consequences for both physical and mental health. By embracing the principles of Integrative Medicine, individuals can take proactive steps to manage stress, balance stress hormone levels, and promote overall well-being. Integrative practices not only address the symptoms of stress but also foster resilience and long-term health, helping you to thrive in the face of life's challenges.
