The cause of various symptoms of physical and mental discomfort, such as insomnia, headache, shoulder pain, and nervousness, can be difficult to pinpoint during routine physical check-ups. In some cases, these “mysterious” symptoms may be caused by a disorder of the autonomic nervous system known as dysautonomia.
How can such a disorder be effectively prevented and/or treated? The following natural remedies may help regulate your body by improving your eating habits and simple exercises.
Correct Daily Living Habits
Maintaining a regular daily living routine coupled with a balanced diet can slowly restore coordination to the autonomic nerves.1. Arise early and bask in early morning sunshine
The most prominent symptom of autonomic nervous disorder is sleep disturbance. If it is resolved, the body will relax, and the autonomic nerve will return to normal.Patients with autonomic nervous disorders—even if they can’t fall asleep at night— should still get up early in the morning so they can feel sleepy at night. It is recommended to get up around 6 a.m. and once the sun has risen, bask in it for 30 minutes. Some simple exercises at the same time can help adjust the biological clock and help the autonomic nerve return to normalcy.
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Modern-day medicine recognizes that sunbathing can help regulate melatonin secreted by the pineal gland. People who sunbathe in the morning secrete melatonin faster at night. This hormone can help people fall asleep and plays a role in anti-inflammatory, anti-cancer, and immune regulation. A study published in the Journal of Occupational Health found that for nurses who worked rotating shifts, exposure to bright light in the morning helped them wake up more at work and experience less insomnia.
2. Take breakfast at a regular time
Have breakfast soon after waking up. Skipping or waiting too long to eat breakfast can disturb digestive function and cause gallstones.3. Have 5 hours span between meals
Allow around five hours between meals to allow the body to fully digest, metabolize, and absorb all nutrients. Too frequent meal taking or having snacks in between could result in blood sugar levels remaining high for extended periods, which is not healthy for the body.4. Have dinner at least 3 hours before going to bed
Going to bed within three hours after dinner can instigate a vicious cycle of autonomic dysfunction. For example, finishing dinner before 8 p.m. at the latest and going to bed at 11 p.m. is considered a good practice. Having dinner or snacks late at night can also cause gain weight, poor metabolism, and gastroesophageal reflux.Studies have found that the body’s ability to regulate blood sugar is better in the morning than in the evening, and circadian rhythm (sleep cycle) disorders may lead to decreased insulin sensitivity. Working night shifts has been found to be one risk factor for diabetes.
5. Recommended serving size for the 3 meals: breakfast, lunch, dinner = 3:2:1
Eat a rich and nutritious breakfast, slightly reduce the amount eaten at lunch, and eat less and easy-to-digest foods for dinner.In addition, avoid staying up late, smoking, and drinking.
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Mental Health Impact
The sympathetic nerves can become hyperactive under stress, causing the autonomic nervous system to become dysregulated. Because life is full of unavoidable pressures and stress, maintaining an optimistic attitude can be helpful.6. Smile more (fake smiles are fine too!)
The simple act of raising the corners of the mouth can help to relax nerves and relieve stress. Even when you don’t feel like smiling, try a fake smile. When I was helping a patient with acupuncture, I asked the patient to raise the corner of his mouth when the needle was inserted, and the patient felt less pain.7. Sing 10 minutes a day and listen to music
Singing can bring both physical and mental relaxation. Why not sing for 10 minutes a day, for example, while taking a bath?Story continues below advertisement
Studies found that after rehearsals, amateur choir members experienced a decrease in the “stress hormone” cortisol, an increase in positive emotions, and a decrease in negative emotions. In addition to their improved mood, they also had increased secretory immunoglobulin A in their saliva after they sang, indicating a boost in their immunity.
8. Soak in a bath
Taking a bath is the easiest way to relax your body. The most ideal bath time is 15 minutes, and the most ideal bath water temperature is 102 to 104 degrees Fahrenheit (39 to 40 degrees Celsius) Soaking up to the neck for the first 5 minutes, then to the height of the navel for the next 10, delivers the best results in adjusting the autonomic nerves.It is recommended to start taking a bath an hour before going to bed. After the bath, remember to drink a glass of water to replenish the water lost due to sweating, and to expel toxins from the body.
It should be noted that if the temperature of the bath water is higher than 108 degrees Fahrenheit (42 degrees Celsius), the sympathetic nerves will be instantaneously activated, causing the blood vessels to constrict, resulting in adverse effects on the body.
Moderate Exercise
Deep breathing while walking and stretching can also effectively adjust the autonomic nerves. It should be noted that activities such as jogging and running will activate the sympathetic nerves and should be done during the day.
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9. Cervical spine exercises
People with autonomic nervous disorders generally feel particular strain on the muscles of the head, neck, shoulders, and back. Cervical spine exercises can help you relax your body and mind, improve neck and shoulder stiffness, and adjust the sympathetic and parasympathetic nerves.10. Practice the “Inhale 1 time and Exhale 2 times” breathing routine
Restoring coordination of the autonomic nerves through deep breathing can activate the parasympathetic nerves at the same time, which can improve both the intestinal loop and blood circulation.Practice sequence:
- Inhale through the nose for 3 to 4 seconds.
- Let the lips part and slowly exhale through the mouth for 6 to 8 seconds or longer.
11. One-minute stretching exercise
- Crossing your hands above your head while inhaling and slowly stretch your whole body—imagine yourself becoming a stick. Key point—When exercising, don’t hold your breath—let the breath be slow and deep.
- While exhaling, take 4 seconds to let the body slowly sway to the right, fully stretching the left side waist.
- Return to step 1, inhale, and for the 4 seconds exhaling, let the body slowly sway to the left.
- Repeat steps 1 to 3 for several more cycles within one minute.
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12. Squat
People with dysautonomia often have stiff bodies, poor energy, and blood circulation in the body. Squats exercise the muscles of the feet and the waist to make the lower body firmer, and at the same time can instantly promote blood circulation and activate the parasympathetic nerves.Story continues below advertisement
Practice sequence:
- Straighten your body then squat down. While squatting, pull your hips and buttocks back. Put your hands in front of your knees as though sitting on a chair.
- For greater ease in the squatting position have the knees a little bit in front of the toes.
- When you get up, your back needs to be straight and your hands come up to avoid excessive pressure on your knees.
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Words to Remember
Natural treatment for autonomic nervous disorders can be summed up as, “All wishes come true, relax, soften.”“All wishes come true” allows us to set ourselves a goal and/or a good intention that our body can follow and execute well.
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“Relax, soften” lets our body and mind keep a natural balance and adjust when needed.
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