10 Ways To Nourish Your Nervous System To Improve Hormonal Health

The nervous system is the body’s command center, responsible for controlling and coordinating all bodily functions. For women, the health of the nervous system is particularly crucial as it plays a significant role in regulating hormones, which in turn impacts everything from mood and energy levels to reproductive health. Understanding how to nourish and support your nervous system is key to achieving better hormonal balance and overall well-being.

This blog explores the essential role of the nervous system in female health and healing, followed by ten practical strategies to nourish your nervous system for improved hormonal health.

Overview of the Nervous System and Its Role in Female Health

The nervous system is a complex network of nerves and cells that transmit signals between different parts of the body. It consists of two main components:

1. Central Nervous System (CNS): Comprising the brain and spinal cord, the CNS processes and interprets sensory information and sends out instructions to the rest of the body.
2. Peripheral Nervous System (PNS): The PNS includes all the nerves outside the CNS and is divided into the autonomic nervous system (ANS), which controls involuntary functions like heart rate and digestion, and the somatic nervous system, which controls voluntary movements.

The autonomic nervous system is further divided into:

• Sympathetic Nervous System (SNS): Often referred to as the “fight or flight” system, it prepares the body to respond to stress by increasing heart rate, blood pressure, and releasing stress hormones.
• Parasympathetic Nervous System (PNS): Known as the “rest and digest” system, it promotes relaxation, healing, and regeneration.

For women, the balance between the SNS and PNS is critical for maintaining hormonal health. Chronic stress or an overactive SNS can disrupt this balance, leading to hormonal imbalances that affect menstrual cycles, fertility, and overall well-being.

10 Strategies to Nourish Your Nervous System for Better Hormonal Health

1. Practice Mindful Meditation

Mindful meditation is a powerful tool for calming the nervous system and reducing stress. By focusing on the present moment, meditation helps to activate the parasympathetic nervous system, promoting relaxation and hormonal balance. Regular practice can lower cortisol levels, improve mood, and enhance overall nervous system health.

How to Implement: Start with just 5-10 minutes of meditation daily, gradually increasing the duration as you become more comfortable.

2. Incorporate Yoga into Your Routine

Yoga combines physical postures, breath control, and mindfulness, making it an excellent practice for supporting the nervous system. It can help reduce stress, improve flexibility, and promote a sense of calm, all of which contribute to better hormonal health.

How to Implement: Practice yoga 2-3 times a week, focusing on poses that encourage relaxation and stress relief, such as child’s pose, cat-cow stretch, and savasana.

3. Eat a Balanced Diet Rich in Nervous System-Supporting Nutrients

Your diet plays a crucial role in maintaining nervous system health. Nutrients like omega-3 fatty acids, magnesium, B vitamins, and antioxidants are essential for supporting the nervous system and promoting hormonal balance.

How to Implement: Incorporate foods like fatty fish, leafy greens, nuts, seeds, whole grains, and fresh fruits and vegetables into your daily meals.

4. Prioritize Quality Sleep

Sleep is essential for the repair and regeneration of the nervous system. During sleep, the body reduces cortisol levels and balances other hormones, making it vital for overall health.

How to Implement: Aim for 7-9 hours of sleep per night, establish a regular sleep routine, and create a calming bedtime ritual to improve sleep quality.

5. Practice Breathwork for Instant Calm

Breathwork techniques, such as deep diaphragmatic breathing and alternate nostril breathing, can quickly shift the body from a stressed state to a relaxed state by activating the parasympathetic nervous system.

How to Implement: Practice breathwork exercises daily, especially during stressful moments, to calm your nervous system and support hormonal balance.

6. Exercise Regularly but Listen to Your Body

Regular physical activity is essential for maintaining a healthy nervous system, but it’s important to listen to your body and adjust the intensity of your workouts according to your menstrual cycle.

How to Implement: Engage in moderate exercise like walking, swimming, or cycling, and consider more intense workouts during the follicular and ovulatory phases of your cycle, when your energy levels are higher.

7. Manage Stress with Adaptogenic Herbs

Adaptogenic herbs like ashwagandha, rhodiola, and holy basil help the body adapt to stress and support nervous system health, making them particularly beneficial for women dealing with chronic stress or hormonal imbalances.

How to Implement: Incorporate adaptogenic herbs into your diet through teas, supplements, or tinctures, following the guidance of a healthcare provider.

8. Embrace Living Cyclically

Living cyclically involves aligning your lifestyle with the natural rhythms of your menstrual cycle. By tuning into your body’s needs during each phase of the cycle, you can support both your nervous system and hormonal health.

How to Implement: Track your menstrual cycle and adjust your activities, diet, and self-care practices to match the different phases, from menstruation to ovulation and the luteal phase. You can read more about how to live holistically with your cycle in my post here.

9. Limit Exposure to Toxins

Toxins from the environment, such as those found in processed foods, plastics, and household cleaners, can disrupt the nervous system and hormonal balance. Reducing exposure to these toxins is essential for maintaining nervous system health.

How to Implement: Choose organic foods, use natural cleaning products, and avoid plastic containers when possible to reduce your exposure to harmful chemicals.

10. Connect with Nature

Spending time in nature has been shown to reduce stress and promote a sense of well-being by calming the nervous system. Whether it’s a walk in the park, hiking, or simply sitting in your garden, nature offers a natural way to support your nervous system.

How to Implement: Aim to spend at least 20-30 minutes outdoors each day, focusing on mindful observation of your surroundings to enhance the calming effects.

Conclusion

Nourishing your nervous system is essential for maintaining hormonal health and overall well-being. By implementing these ten strategies, you can support your nervous system, reduce stress, and achieve better hormonal balance. Remember that small, consistent changes can lead to significant improvements in your health, allowing you to thrive both physically and emotionally.

As a clinical nutritionist and women’s holistic health coach I work with women to balance hormones, regulate their nervous systems, find peace and connection to their bodies and truly become the nourished women they deserve to be. If you would like to know more about working with me you can read more about my services here or book a consultation here.