This article is a translation of the following Japanese article:
Original: 自律神経の乱れの原因と改善方法｜生活に取り入れたい対策まとめ
“My body feels tired for some reason”
“I can’t sleep or get tired”
“My body is tired from stress”
――Such a disorder may be caused by disturbance of the autonomic nervous system.
The autonomic nervous system works 24 hours a day to regulate the body, including the movement of the heart, breathing, digestion, and body temperature, regardless of our consciousness. Health is maintained by the balanced functioning of the sympathetic and parasympathetic nervous systems, but when this balance is disrupted, various disorders occur.
Author: “I’ve heard the name, but what does it really mean?” Many people wonder.First, let’s understand what the autonomic nervous system is!
What is the autonomic nervous system? First, review the basics
The autonomic nervous system consists of the following two parts:
- Sympathetic nerve: Acts in active mode/tense state
- Parasympathetic nerve: Works in rest/relaxation mode
When these two are well balanced,
✔ Heartbeat
✔ Body temperature
✔ Breathing
✔ Digestion
etc. are properly controlled.
When the balance is disrupted, various physical and mental symptoms may appear.
Main causes of autonomic nerve disturbance
① Irregular life rhythm (sleeping, eating, activities)
Staying up late at night, having a day-and-night reversal, having inconsistent mealtimes, and lack of sleep all disrupt the switching between the sympathetic and parasympathetic nervous systems. In particular, lack of sleep is a major cause of not being able to create a sufficient rest mode and disrupting the balance of the autonomic nervous system.
Author: “The modern rhythm of life is quite hard on the autonomic nervous system…That’s why the rhythm of life is so important.”
② 强いストレス（mental・physical load）
Stress tends to cause the autonomic nervous system to become “sympathetic”, and if you are constantly tense, it becomes difficult to rest. There are a wide variety of stress factors, including work pressure, interpersonal relationships, and changes in the environment.
③ Hormone imbalance/physical changes
Especially in women, the autonomic nervous system tends to be disturbed due to hormonal changes caused by the menstrual cycle and menopause. In addition, poor physical condition or medical factors may also be involved.
④ Lifestyle habits (lack of exercise, unbalanced diet, smoking, caffeine, etc.)
It has been reported that lack of exercise, unbalanced diet, excessive caffeine intake, smoking, etc. have a negative impact on autonomic nervous balance. Excessive intake of caffeine and alcohol tends to stimulate the sympathetic nervous system, leading to nervous disturbances.
What are the symptoms caused by disturbed autonomic nerves?
When the balance of the autonomic nervous system is disrupted, the following symptoms may appear:
Physical symptoms
- Feeling tired/sluggish
- Can’t sleep/light sleep
- Headache/dizziness
- Constipation and diarrhea
- Coldness/numbness of hands and feet
- Papitations/difficulty breathing
- Stiff shoulders, lower back pain, etc.
Mental symptoms
- Anxiety/irritability
- Decreased concentration
- Feeling depressed
- Fatigue, etc.
Author: “I don’t feel well, but tests at the hospital show no abnormalities”…It’s common, but sometimes there is a disturbance in the autonomic nervous system.”
You can do it today! Measures to adjust the autonomic nervous system
The following are “methods for regulating the autonomic nervous system” that can be practiced in daily life.
① Create a regular life rhythm
✔ Wake up at the same time every day
✔ Eat regular meals
✔ Get enough sleep
Just adjusting these basics will help stabilize your autonomic nervous system.
Author: “A regular lifestyle is often said to be the key to good health, but it’s also really important for the autonomic nervous system.”
② Stress care (relaxation/rest)
- Deep breathing and relaxing walks
- Mindfulness/meditation
- Make time for hobbies
Let’s be conscious of the time to switch from the sympathetic nervous system on to off.
Author: “If you’re too busy to take care of your stress…”, I recommend that you start by taking a few deep breaths a day!”
③ Make moderate exercise a habit
Walking, light exercise, and stretching are effective for improving blood flow and regulating nerve balance. By moving your muscles, the parasympathetic nervous system becomes more dominant.
④ Review your eating habits (balanced diet)
An unbalanced diet puts a burden on the autonomic nervous system.
In particular, avoid caffeine, alcohol, and excessive carbohydrates and high-fat foods, and focus on eating green and yellow vegetables, high-quality proteins, and fermented foods.
Author: “Is eating related to the autonomic nervous system? “Many people think that, but it’s actually extremely important.”
⑤ Make quality sleep a top priority
Avoid using screens (smartphones/PCs) before bed, as they can be irritating, and try to improve the quality of your sleep by keeping your bedroom dark, doing some light stretching, etc.
This is because sleep itself becomes a reset time for the autonomic nervous system.
When should you go to the hospital?
Even if mild complaints can be improved with self-care,
✔ It interferes with daily life
✔ Symptoms persist for a long time
✔ Severe heart palpitations and shortness of breath
In such cases, it is important to consult a medical institution. Having a thorough medical history and symptom evaluation at a psychosomatic or internal medicine clinic will lead to improvement.
Summary｜Autonomic nerves can be adjusted through accumulation of daily life
Because the autonomic nervous system cannot be consciously controlled,
It is important to adjust your lifestyle and stress management.
✔ Regular life
✔ Stress care
✔ Exercise
✔ Meal
✔ Sleep
By improving these little by little, your body and mind will naturally become in shape.
Author: “For those who don’t really understand what autonomic nervous system disturbances are…”, let’s start with what we can do today.One step at a time will do the trick!”
