Here are 5 simple ways that you can naturally calm down your nervous system.
Reduce blue light exposure
Cold plunge/cold shower
Meditation
Breathing exercises (4-7-8 Breathing)
Improving gut health and dietary intake
In today's digital age, our exposure to artificial blue light has greatly increase, primarily due to our constant use of electronic devices such as smartphones, computers, and tablets. While natural light plays a crucial role in regulating our sleep-wake cycle, excessive artificial light exposure, especially during nighttime, can have detrimental effects on our health. Research suggests that prolonged exposure to artificial blue light can disrupt our circadian rhythm, leading to sleep disturbances and potentially increasing the risk of conditions like insomnia. It can also contribute to digital eye strain, causing symptoms such as dry eyes, headaches, and blurred vision. Moreover, exposure to blue light at inappropriate times can disrupt cortisol levels, potentially leading to imbalances in stress regulation and overall health. To mitigate these negative health effects, it's essential to limit screen time before bedtime, use blue light filters on electronic devices, wear amber colored blue light blocking glasses, and consider incorporating regular breaks to rest our eyes throughout the day.
Cold plunges, also known as cold therapy, offer numerous health benefits. They can improve circulation, reduce inflammation, aid in muscle recovery, boost immune function, enhance mood, increase metabolic rate, promote skin health, and enhance resilience to stress. However, it's important to approach cold therapy gradually and consult with a healthcare professional, especially if you have any underlying health conditions. If certain health conditions suggest not doing cold plunges, you may benefit from splashing cold water on your face first thing in the morning or finishing off your cold shower with a few seconds of cold water. With proper caution, integrating cold plunges into your routine can be a refreshing and invigorating addition to your wellness regimen.
Meditation offers many health benefits. It can reduce stress, anxiety, and depression, while promoting emotional well-being and resilience. Additionally, meditation has been shown to improve focus, attention, and cognitive function. Regular practice can also lower blood pressure, strengthen the immune system, and enhance sleep quality. Furthermore, meditation fosters self-awareness and mindfulness, leading to greater overall life satisfaction and a sense of inner peace. Incorporating meditation into your daily routine can help to optimize your mental and physical health.
The 4-7-8 breathing technique is known for its ability to calm the nervous system in a very short period of time. By inhaling deeply for four seconds, holding the breath for seven seconds, and exhaling slowly for eight seconds, this method encourages a relaxation response. The extended exhale stimulates the parasympathetic nervous system, triggering a cascade of physiological effects that reduce stress hormones, lower heart rate, and promote a sense of tranquility. Regular practice of the 4-7-8 breathing technique can serve as a valuable tool for quickly alleviating anxiety, improving sleep, and restoring nervous system balance.
Improving gut health and maintaining a healthy diet can have a direct impact on the nervous system, particularly by increasing parasympathetic activity. The gut-brain axis, a bidirectional communication network between the gut and the brain, plays a crucial role in regulating mood, stress responses, and overall well-being. Maintaining a balanced and diverse gut microbiome supports optimal neurotransmitter production and function. This balanced gut environment activates the parasympathetic nervous system, promoting relaxation, reducing stress levels, and enhancing overall mental and emotional resilience. By prioritizing gut health and nourishing our bodies with wholesome foods, we can cultivate a harmonious relationship between our gut and nervous system, ultimately fostering greater well-being.
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