Latest news with #nervoussystem
The Independent
2 days ago
- Health
- The Independent
Mobility expert says you should swap stretching for this exercise to ease tight hips
As a coach and fitness writer, having tight hips is one of the most common complaints I hear about. People usually default to stretching to sort this out, but a specialist says there are more effective ways to address the problem. Movement mechanics expert and Training Stimulus founder Ash Grossmann says regular movement and developing stability around the joint are likely to yield better long-term results for those seeking to banish tightness. 'In terms of broad, generalised advice, we want to establish what is causing the tightness,' Grossmann says. 'There are indirect reasons why a muscle could be becoming tight – the clue is if you stretch it and the tightness keeps coming back, stretching isn't solving the tightness. 'In a lot of situations, stretching can actually make it feel worse because you get into a wrestling match with your nervous system. Your nervous system generally has your best interests at heart with the tools it has available, so it thinks it's doing you a favour by tightening the muscle. Yanking on that tight muscle [via stretching] can be hurting your bigger picture goal rather than the small muscle tightness you're dealing with.' Below, Grossmann explains the possible causes of muscle tightness, and an accessible protocol for combatting this around the hips. Possible causes of muscle tightness Protection 'The first role of the nervous system, when it comes to movement, is survival and protection,' Grossman says. Muscle tightness might be your nervous system's way of preventing you from accessing a position it perceives as dangerous. For example, you might not be able to complete a full squat because your body 'doesn't feel strong, stable or in control' in the bottom position. Habit If we do anything consistently, the body will adapt to get better at it. Sitting at a desk all day with a flexed hip sends a strong message that this is a position to prioritise. As a result, the nervous system might tighten the hip flexor muscles (which raise the knee towards the chest) to do you a favour and save some energy. Regular, varied movement is the obvious remedy to this – think desk breaks, walking, side bends and rotations (like you'll find in this three-move ab workout). Instability Alternatively, Grossmann says the nervous system can use tightness in the hip flexors as a way of compensating for other muscle's shortcomings and creating stability in an otherwise unstable joint. 'If the body perceives a joint as loose or unstable, it will tighten the muscles it has to hand or that it's familiar with to try and create stability, even if they are not the ideal muscles to get the job done,' he explains. If this is the case, your first course of action should be to recruit and strengthen other key players such as the glutes, adductors and glute medius. You might do this through traditional strength training, or any number of other methods. As Grossmann says: 'Anything that gets length and load through the tissues [around the hip] will help.' The exercise below allows you to do just that, as well as work the hip through a wide range of motion, making it a top option for most people suffering from hip stiffness. The best exercise for fixing stiff hips: The Stimulus Six Lunges The body operates on a use it or lose it basis, as far as movement is concerned. To persuade it to regain range of motion around the hips and banish tightness, we need to build a solid business case for doing so, says Grossmann. 'The body is pretty rational, so unless you give it a compelling case to say, 'Actually, we need length through our hip flexors quite often and for reasonable amounts of time', it won't buy into it.' Doing the Stimulus Six Lunges daily is a good way to go about this. It involves lunging in six different directions, recruiting all the main musculature of the hip and moving in all three planes of motion; sagittal, meaning up, down, forward and backward; frontal, meaning side-to-side; and transverse, meaning rotational. Doing this acts like a mini movement assessment in itself, as you can work out your weaknesses by observing which lunges you struggle with. 'If you don't like doing a side lunge, maybe the adductors are super tight,' he explains. 'If you don't like doing a crossover lunge, maybe the lateral hip or the glute medius is really tight,' Grossmann says. 'By regularly training those movements, we're telling the body, 'We're going to be doing these movements, so you'd better get used to getting length in these muscles'.' Done daily, this will help the hips of your average desk job worker feel 'way, way better', he says. 'There's obviously a lot more nuance you could dig into on an individual basis, but their hips are going to be exposed to more positions and ranges of motion than even a lot of people who go to the gym all the time,' Grossmann explains. 'A lot of gym rats will just do squats and deadlifts, only moving up and down, but not moving sideways or rotating. If you do the Stimulus Six Lunges, you are maintaining your body's ability to access all the joint motions of the hip.' If you simply want to maintain your mobility, doing the sequence daily will help. If you're looking to improve your body's strength and performance in these positions for sport, you can progressively overload them by adding weight, upping the number of reps or increasing the range of motion accessed in each direction. 'If you can only do a side lunge to 90cm at first, gradually working towards a wider side lunge is another way to track and improve, beyond adding weight,' says Grossmann. 'Whether you need to do this all comes back to what your goals are. Do you need more mobility, or are you just trying to keep those hips feeling good and not lose access to those joint positions?' Ultimately the best thing you can do is listen to your body but if you're struggling with tightness, it could be worth asking yourself why the feeling keeps returning and look to Grossmann's advice for help. By taking a slightly different approach you might start to see changes and hopefully, improvements too.
Telegraph
28-05-2025
- Health
- Telegraph
I spent a month improving my gut health to see if it would calm my anxiety
The phrases 'gut instinct' and 'trust your gut' are born from so much more than a metaphorical flutter in your stomach. In fact, they have roots in the ancient understanding of the gut as a centre of instinct and emotion, with the ancient Greeks believing that the stomach was the seat of emotion. The idea of 'gut feeling' refers to our enteric nervous system – a complex network of neurons that line the walls of the gastrointestinal tract. Sometimes called the 'second brain', this network has over 100 million neurons (which, by the way, is more than your spinal cord) and can sense, process, and respond to information without checking in with your actual brain. Which means that sometimes, your gut really does know what's up before you do. So here is my theory: perhaps, as someone with a high-functioning anxiety disorder, I have been going wrong all these years in treating my 'first' brain, when I should have been treating my second. Since my 20s, I've had a hypersensitive nervous system, with the full spectrum of anxiety symptoms to go with it; adrenaline spikes at the most inconvenient, incongruous times, racing heart, dizzy spells, spiralling thoughts, nausea etc. I've tried pretty much everything to manage it, from cognitive behavioural therapy (CBT) to hypnotherapy, meditation apps to anti-anxiety medication. Some things have worked better than others, but I have come to accept it's going to be an ongoing project, but I'm excited about my next tactic. But what does gut health have to do with anxiety? The connection between our gut and brain – otherwise known as the gut-brain axis – is a well-established but still evolving area of study, and recently it's been suggested that increasing your intake of probiotics – the live bacteria that help maintain a healthy gut microbiome – can significantly reduce anxiety symptoms, effectively acting as a form of nutritional psychiatry. It makes perfect sense when you understand that your gut bacteria can influence the release of the stress hormone cortisol, and a diverse and balanced biome helps produce mood-regulating chemicals like serotonin and dopamine. An imbalance can send distress signals to the brain, potentially fuelling anxiety. Naturally, I decided to test this theory out on myself, but I'd need some expert guidance in the form of registered nutritionist Jessica Shand, who would need a snapshot of my current gut health to get me started. What's happening in my gut? I took a StrideBiome test to establish a baseline for my microbiome. Stride uses advanced DNA sequencing to work out the diversity and balance of your gut bacteria (via an only mildly mortifying DIY stool sample), then produces a lab report with insights into which strains of bacteria you have and which you might be lacking. My results showed a few key imbalances, including low levels of anxiety-reducing strains Bifidobacterium and, most notably, a complete absence of Lactobacillus – another critical calming neurotransmitter gamma-aminobutyric acid-(GABA) -producing species that also helps to regulate cortisol, our primary stress hormone. Ah. So this might explain a few things. Armed with this knowledge, Shand helped me work out a gut-brain reset game plan. First up, supplements. She explained that not all probiotics are created equal when it comes to reducing anxiety. 'There are specific strains like the ones you're low on – Lactobacillus rhamnosus and Bifidobacterium longum – that have been shown in some studies to reduce symptoms of anxiety and improve mood,' she told me. 'Research is still ongoing and findings can vary on specific, but these strains in probiotics may help modulate the gut-brain axis by reducing inflammation, influencing neurotransmitter production such as serotonin and dopamine, and enhancing gut lining integrity, all of which are thought to play roles in emotional regulation and therefore anxiety.' What the expert says Shand suggested the Seed DS-01 Daily Synbiotic, a standout in the probiotic world. It combines both prebiotics (the fibres that feed good bacteria) and probiotics (the beneficial bacteria themselves) in a single formulation. This is important because it ensures the probiotics can survive the journey through my digestive system and reach my colon, where they can actually make a difference to support not just digestive health, but also mental wellbeing. It's designed to replenish those missing Lactobacillus and Bifidobacterium strains, boosting GABA production (a naturally occurring substance that's made by our bodies and helps promote relaxation and reduce anxiety) and regulating my cortisol response, therefore (potentially) helping to turn down my anxiety at its biological source. Translation: A science-backed shortcut to a more balanced microbiome, which, for someone like me, is wildly appealing. But it's not just about popping a daily pill. To truly support a healthy brain-gut axis, I need to create an environment where the good bacteria can thrive. That means making some dietary and lifestyle tweaks to set me on the best possible path. Having chatted honestly, Shand understands that I am not a card-carrying member of the Intensive Healthy Lifestyle Club, and so her advice is to make realistically achievable changes. To be sustainable, my habits need to be 'better than', rather than drastically overhauled, ie definitely not a strict overhaul that might add to my anxiety overwhelm. What aiming for 'better than' looks like 'Have the coffee! You're a mother of two young kids, just don't have it first thing in the morning as it will spike your cortisol levels,' Shand tells me. 'Drinking it after a protein-rich breakfast is more beneficial as the food intake primes the body and blunts the harsh impact of the caffeine.' This I can do. Even better, swap out the second or even third cup for a Sixways Hormone Balancing Decaf. ('It contains maitake functional mushroom plus inositol and vitamin B6 to support blood sugar balance and hormonal health, and I promise it doesn't taste of mushrooms!') A probiotic-rich diet isn't a million miles away from what I was eating before, but having a solid awareness of what I was consuming, and why, made me much more motivated to stick to it. A lot of the meals and recipes she suggested are already what I like to eat, just with some gut-loving substitutes. Shand advised me to incorporate a variety of plant-based, fibre-rich, and fermented foods into daily meals. Think kimchi, sauerkraut, kefir, miso, and live yogurt, (the fermentation produces natural probiotics). Plus prebiotic fibres (the food that good bacteria thrive on), including garlic, onions, and bananas. My usual turkey mince bolognese is good, but a lentil ragu is better for an extra dose of fibre, supporting my digestion and therefore the growth of beneficial bacteria. A potato and spinach curry can be upgraded to a chickpea and cavolo nero, prebiotic one. Both, by the way, are delicious, comforting, hearty – just good, in all senses. So, for the next few weeks, I committed to this gut-reset protocol: Take probiotic supplements on an empty stomach. Eat more (delicious) probiotic-rich food. Cut down on (but not avoid entirely – see above) known gut disruptors like processed foods and alcohol, which can kill the good bacteria I'm trying desperately to cling on to. I struggled with this last step more than I'd like to admit, such is the constant battle of the overly anxious. Shand suggested swapping a mid-week wind-down glass of wine for Motherroot, a sort of sweet-spicy, alcohol-free alternative that actually supports digestion and stabilises blood sugar with a ginger and apple cider vinegar blend. I mix it with soda and actually love it for an after-kids bedtime treat. Also, just the idea that I am putting something good into my body rather than the guilt of another glass of wine does wonders to relieve my morning-after anxiety all on its own. It's not an immediate switch flip, but I stuck to the protocol for three solid months, and as the days turned into weeks, I started to notice subtle but significant shifts in my mood. The first, most notably, at a time when I'd feel the most overstimulated anxiety spike that would present as extreme impatience. Attempting to get my kids out the door so I could make the right train to get me to an important (therefore bonus anxiety-inducing) meeting on time. It was a subtle shift, like a small presence of kindness that allowed me to reason with myself, reason with my kids and extinguish the bomb threat that would've made the whole schedule meltdown. It could also have been the better sleep, which is another notable change. And so it continued. More often than not, mornings felt less like waking up with anxiety as my first involuntary thought, and more like a gradual stretch into the day. The daily urge to doom-scan and look for the things going wrong in my life (it sounds ridiculous, but will be familiar to anyone with anxiety) felt less prominent. I found myself approaching potentially stressful situations with a bit more patience and less catastrophic thinking. The verdict It wasn't always easy to stick to, and yes, I strayed back to the mid-week wine every so often when my resolve slipped. The hardest part is going out with friends because when presented with a menu that someone else is cooking, I will always be driven to order by my heart rather than my gut. And my heart invariably desires the most delicious, usually unhealthy thing. But Shand encouraged me to remember I'm going for 'better than', not gut perfection, so I decided not to let this cause me anxiety in itself. The benefits quickly outweighed any motivational negatives. Interestingly, my gut itself seemed to be responding too. Without getting too graphic, my digestion felt more 'efficient' and my bloating – a near-constant, very unwelcome guest – significantly reduced. While I'm not suggesting that a few spoonfuls of sauerkraut will cure anyone's anxiety disorder, the cumulative impact of the probiotic plus these small changes has been surprisingly profound, perhaps key to this particular project. It's hard to ignore the psychological lift that comes from simply feeling better in your own body and choices. I feel more resilient, a bit more hopeful, and at times when I'd previously noticed otherwise, have a kind of mental clarity. Of course, this is an ongoing journey rather than a magic bullet – it's never going to be as simple as popping a pill and waking up panic-free. Before I'd done this deep dive on my gut health, I knew – like most of us – that alcohol and eating junk food were causing spikes in my anxiety. I'd have a few glasses with friends on a Friday evening and wake up to either a full-blown panic attack or a traitorous guilt. But what this has taught me is how significant small, subtle and consistent dietary changes can be in improving your gut health and anxiety. The challenge becomes making these regular habits. Building a healthy gut is a long game; a mix of the right supplements, diverse plant fibres, fermented foods, and stress management techniques is a constant work in progress. Still, the idea that I might be able to influence my mood from the inside out – to literally feed my happiness – is a compelling one. There's something incredibly empowering about knowing I can influence my mental health whilst improving my overall health, since for me this experiment was about finding a more holistic approach that addresses the root causes rather than just the symptoms. And the logic, the science behind it, helps to act as an anchor too. For now, I'm trusting my gut – in the truest, most biological sense of the phrase – and am optimistic that this approach might be the missing piece in my personal anxiety puzzle. And if nothing else, my digestive system is certainly grateful.
Times
13-05-2025
- Health
- Times
Want better health, less anxiety, more sleep? You've got a nerve
Who's acquainted with their vagus nerve? If you're on Instagram or TikTok, you'll know that you need to 'reset' the thing to soothe your nervous system and reduce anxiety, and that investing in 'vagus massage oil' or a vibrating bracelet or pressing an ice pack to your chest will do it. All your ills will be cured. Allegedly. 'The vagus nerve [the longest cranial nerve in the body] is one of the most popular nerves in social media today,' the neurosurgeon Kevin Tracey declares. And it deserves to be celebrated. 'Resting and digesting and keeping calm all depend on your vagus nerve, which is the linchpin of the parasympathetic nervous system,' he says. Tracey is the professor and president of Northwell Health's Feinstein Institutes for
Health Line
08-05-2025
- Health
- Health Line
What Is Nervous System Dysregulation?
Your autonomic nervous system helps regulate emotional balance, but chronic stress or trauma can trigger an overactive fight-or-flight response. Nervous system dysregulation refers to a condition in which the nervous system becomes overly sensitive and reactive. It primarily affects the autonomic nervous system, which governs involuntary bodily functions such as heart rate, breathing, temperature regulation, and digestion. When the nervous system is dysregulated, it becomes imbalanced easily and remains in that imbalanced state for too long. Aspects of autonomic nervous system function, such as digestion, blood pressure, heart rate, and sweating, change in response to stress. An ongoing imbalance can have negative effects on both physical and mental health, influencing how we feel, think, and respond to the world around us. Learn more about what nervous system dysregulation is, what causes it, the signs to look out for, and effective ways to restore balance and promote a sense of calm. What happens during dysregulation? During nervous system dysregulation, the body's natural ability to regulate internal functions becomes compromised. The autonomic nervous system has two main branches: the sympathetic and parasympathetic. The , often known as the fight or flight system, prepares the body for action in response to physical or cognitive challenges or perceived threats The parasympathetic branch, often called the rest and digest system, promotes relaxation and recovery. In a healthy nervous system, these two branches work together to keep the body in a dynamic state of balance. However, in a dysregulated state, the sympathetic system tends to dominate, keeping the body in a heightened state of alert even when no real danger is present. This can result in chronic stress responses and an inability to feel safe or calm. Dysregulation can also manifest through parasympathetic dominance, leading to symptoms such as passivity, excessive sleep, low energy, and disengagement. Both patterns reflect an imbalance in the nervous system's ability to self-regulate. Signs and symptoms Some common signs that may indicate nervous system dysregulation include: heightened sensitivity to noise, light, or other sensory input difficulty managing emotional responses or mood changes trouble falling or staying asleep digestive issues, such as nausea or irritable bowel symptoms persistent fatigue, even after adequate rest anxiety or panic attacks difficulty concentrating or feeling mentally foggy It's important to note that the range and severity of symptoms can vary significantly from person to person. For instance,while some may experience mild signs like increased sweating, others may have more intense reactions such as palpitations, shortness of breath, or dizziness. Primary causes If you're noticing that you have features of nervous system dysregulation, it could be a symptom of an underlying health condition. Chronic stress When an individual experiences ongoing stress over a long period, the body may remain in a near-constant state of fight or flight. This continual activation of the sympathetic nervous system can lead to a breakdown in the body's ability to self-regulate. Trauma Psychological or physical trauma can have a profound impact on the nervous system. Traumatic experiences, particularly those that occur in childhood or are repeated over time, can disrupt the typical development and function of the autonomic nervous system. This can contribute to conditions such as post-traumatic stress disorder (PTSD), where dysregulation is a prominent feature. Associated conditions Nervous system dysregulation is increasingly being recognized in relation to several medical and psychological conditions: Autism: Individuals with autism may experience nervous system dysregulation, which can affect sensory processing and emotional regulation. Heightened sensitivity to stimuli is a common feature of autism. Mental health conditions: Disorders such as anxiety, depression, and borderline personality disorder often involve elements of dysregulation, with symptoms tied closely to difficulty managing emotional and physiological responses. Sleep disorders: Disrupted sleep can both result from and contribute to nervous system dysregulation. Poor sleep affects the body's ability to recover and restore equilibrium, creating a cycle of imbalance. Management approaches There are several strategies that can help bring the autonomic nervous system back into balance. However, some causes, such as pituitary, adrenal, or thyroid disease, will also require medical treatment. Practice mindfulness and deep breathing Engaging in regular mindfulness practices, such as meditation, body scans, or simply focusing on your breath, can help activate the parasympathetic nervous system, which calms the body. Techniques like box breathing (inhale for 4, hold for 4, exhale for 4, hold for 4) are especially effective in lowering heart rate and reducing feelings of anxiety or overwhelm. Just a few minutes a day can make a difference. Move your body regularly Physical movement helps discharge built-up stress and reconnects you to the present moment. Activities like walking, gentle stretching, yoga, or dancing offer both physical release and sensory feedback, which supports nervous system regulation. Even brief movement breaks throughout the day can help you reset. Seek professional support A trained therapist, particularly one experienced in somatic therapies, trauma-informed care, or nervous system-focused approaches, can guide you through healing and r egulation techniques tailored to your needs. Medical providers can also help identify or manage any physical conditions that may be contributing to nervous system dysregulation. Make supportive lifestyle adjustments Your daily habits play a big role in nervous system health. These habits can include: establishing a consistent routine getting quality sleep reducing stimulants like caffeine or sugar creating an environment that feels safe These small, steady changes help signal to your nervous system that it's okay to relax.
