With today’s modern world inundating our nervous system with perceived stress it’s integral to incorporate nervous system regulatory routines in support of hormonal harmony. Everything from our relationships, work environments, phone habits and so much more can influence our body to shift into ‘fight’ or ‘flight’, amping up adrenaline and cortisol (stress hormone) production potentially contributing to a cascade of concerns. Here’s our top holistic tips to support your nervous system naturally.

The nervous system

Supporting your hormones and cycle isn’t just about the food you consume or the movement you participate in. Balanced hormones require nourishing lifestyle routines such as nervous system regulatory practices too. The nervous system is responsible for regulating our hormones and if our nervous system is out of whack the female cycle may be negatively influenced too.

When our nervous system is activated and we shift from the parasympathetic (calm) state to the sympathetic (stressed) state our body increases adrenaline and cortisol (stress hormone) production in an effort to cope with the perceived stress at hand. This is helpful in situations where we’re in danger or require excess energy, though unfortunately in today’s modern world our sympathetic nervous system can perceive day-to-day experiences as a signal to shift into ‘fight’ or ‘flight’ chronically throughout the day.

Effects of dysregulated nervous system

Day-to-day experiences which may incur an internal ‘stress’ response include pressure at work, peak hour traffic, overuse of technology - particularly social media, an endless list of ‘to do’s’, lack of boundaries and much more. Regularly shifting into ‘fight’ or ‘flight’ can be particularly problematic for women as cortisol is known to suppress the reproductive system and other key bodily functions.

When it comes to female hormones and our cycle, a dysregulated nervous system may present as abnormal ovulation, anovulation, amenorrhea, longer or irregular cycles, severe cramps, PMS or a heavy flow in the menstrual phase. In addition to this, a dysregulated nervous system may also contribute to unbalanced blood sugar further contributing to possible wellbeing or cyclical concerns.

Thankfully, research suggests the integration of nervous system regulatory routines may help reduce reactivity to perceived stressors throughout the day. Habits we recommend which may help balance your nervous system include:

Grounding

Start your day with a 10 minute meditation, morning activation stretch or sound healing.
Enjoy a walk in nature before 10 am. This will additionally help regulate the circadian rhythm and support sleep.
Practice earthing regularly. This may also help build immunity from increased exposure to plant bacteria.
End your day with 3-5 deep, soothing breaths before you enter bed. Refrain from using your phone afterwards.

Cold Water Therapy

Start your morning with a shower transitioning from warm to cold 3x to activate the lymphatic system and support nervous system regulation.
Incorporate cold water swims outdoors, or cold water plunges at bathhouses 1x per week

Conscious Nighttime Routine

Wear blue light blocking glasses for 3 hours before bed
Switch to muted lighting in your home and integrate red light in the evening.
Opt for zero technology 1 hour before bed. Read, journal, draw, stretch or meditate instead.
End your day with 3-5 deep, soothing breaths before you enter bed. Refrain from using your phone afterwards.

Technology Boundaries

Resist checking your phone as soon as you wake, particularly work communication streams, news channels and social media. Aim for 1-2 hours without a reliance on technology in the morning.
Download a tech-usage time management application which will prompt you if you’ve reached your limit for the day.
Enjoy a technology free end of day walk in nature to shift from ‘work mode’ to ‘home, rest and restore mode’.
Switch all notifications to ‘Do Not Disturb’ before you go to bed. Or even better, turn this function on from dinner time and leave it on until at least an hour after you wake.

Other

Prioritise regular self of partner pleasure as climaxing provides a deep cortisol flush for the body. Try to avoid reliance on toys as they bypass an essential stress-relieving step known as tumescence.
Incorporate a relaxing bath ritual into your weekly routine. A calming practice in itself, epsom salt baths also contain magnesium which may additionally help reduce feelings of stress.
Explore a new creative hobby. Creative pursuits such as drawing, knitting, baking, painting, pottery and so much more can help shift us from our ‘manic brain’ and into a calmer state of mind. Learning a new skill can also increase serotonin production, boost mood and self esteem. It’s also a technology free activity increasing time away from your phone.

This article is for generic informational purposes only, and is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment. Withsara and sync organics always recommend working with a health professional with direct insight to your specific needs. The contents of this article are provided with the understanding that Withsara and sync organics are not engaged in the provision or rendering of medical advice or services. You understand and agree that Withsara or sync organics shall not be liable for any claim, loss, or damage arising out of the use of, or reliance upon any content or information in the article.

Hormone Hacks: Why Nervous System Regulation Is Key