Naturopathic Guide to Supporting your Nervous System
Stress is a universal experience, but we all express it in different ways. Some individuals feel stress internally, some express it outwardly, while others may not even be aware they are experiencing stress. As we enter a powerful Year of the Horse, let’s not allow stress to knock us down instead, find strategies to help manage it.
The pathway through which stress affects the body
When stress is perceived, the Sympathetic Nervous System (SNS) is activated, triggering a cascade of hormonal and physiological responses.
The amygdala (the brain’s emotional processing centre) sends a signal to the hypothalamus, which then activates the SNS.
The adrenal glands release neurotransmitters, increasing heart rate and respiration.
If stress continues, the Hypothalamic–Pituitary–Adrenal (HPA) axis is activated, leading to prolonged cortisol release and keeping the body in a state of high alert.
Common signs of stress include
Acne
Sweet or salty cravings
Digestive upset
Brain fog
Irregular or missing periods
Elevated heart rate
High blood pressure
Neurotransmitters
Serotonin: Supports mood stability, digestion, and sleep
Melatonin: Regulates the sleep–wake cycle and is influenced by serotonin levels
GABA: Helps calm the nervous system and counteracts stress responses
Stress hormones
Cortisol: Increases blood sugar for energy, suppresses digestion and immunity during stress, and helps regulate metabolism and blood pressure
Adrenaline (epinephrine): Raises heart rate and blood pressure
Noradrenaline (norepinephrine): Increases alertness and arousal
Dopamine: Regulates mood, motivation, and emotions
How to support the nervous system
Food as medicine
Magnesium
Magnesium plays a vital role in relaxation and nervous system function. It helps regulate nerve impulses, reduce anxiety, lower inflammation, and promote better sleep.
Food sources: legumes, dark leafy greens, avocados, beans, bananas, oats, dark chocolate, nuts, and seeds.
Omega-3 fatty acids
Omega-3s are crucial for brain health, reducing inflammation, and protecting the nervous system from stress-related damage. They support healthy nerve cells and overall cognitive function.
Food sources: wild-caught fish (prioritising sustainable sources), flaxseeds, chia seeds, hemp seeds, and walnuts.
Lifestyle support
Movement
Regular physical activity — such as walking, jogging, swimming, Pilates, or yoga — can reduce cortisol levels, regulate the stress response, and release endorphins that help ease pain and anxiety. By focusing on movement and bodily sensations, you can redirect attention away from anxious thoughts.
Exercise also influences neurotransmitters such as serotonin and dopamine, which are essential for mood regulation. Aim for at least 30 minutes of movement per day. If that feels like too much, start with 5 minutes, something is always better than nothing.
Breath work
Practising deep, slow breathing techniques that engage the diaphragm (a muscle beneath the lungs) can calm the nervous system, reduce stress, and ease anxiety symptoms.
Box breathing is a powerful technique to regulate the nervous system. If this doesn’t work for you, try alternate nostril breathing or diaphragmatic breathing. The Insight Timer app offers excellent resources for breath work and meditation.
If your nervous system needs a little extra support, let’s work together to create a tailored treatment plan using targeted supplements to enhance your overall health.
