REST & DIGEST, RECOVER & THRIVE Part 2: Nutrition
The food choices we make can have a large impact on the balance between our Sympathetic Nervous System (SNS) and Parasympathetic Nervous System (PSNS).
Eating more protein is something I’d advocate to almost everyone. I would also advocate choosing a wide variety of proteins. The reason why? Well, by varying your protein sources you are getting a wide variety of different Amino Acids (the building blocks of protein). Some of those Amino Acids have a calming effect on our nervous system, and can therefore nourish the PSNS. Pasture/grass-fed eggs, beef, chicken are great options. Fatty fish such as salmon, mackerel, anchovies, and sardines all contain the necessary Amino Acids needed to calm the nervous system.
Dietary fat is an aspect where a small change can make a large, positive impression. Aim to avoid hydrogenated and trans fats - found in cakes, sweets, pastries, etc. And aim to increase good fats, like omega 3 from oily fatty fish, good fats from raw nuts, avocados, flaxseeds, and pasture/grass-fed dairy.
Choosing a wide variety of vegetables is a sure-fire way of ensuring you have a nutrient-dense diet. Root vegetables like beetroot, squash, sweet potato, carrots, and potatoes, contain Vitamins A, B-complex, and C, iron, calcium, and magnesium. These vitamins and minerals create a perfect recipe for calming the SNS and nourishing the PSNS.
Staying hydrated has a myriad of health benefits, mainly because dehydration takes such a large toll on the body. But by staying hydrated, it becomes easier to transition from SNS to PSNS. Everyone’s need for water is different, but if you can sip water throughout the day, and your pee remains straw coloured, you’re in the right ballpark.
Now I’d have to say this one isn’t a favourite of mine, but the science doesn’t lie. Decreasing or eliminating caffeine can sometimes have a profound effect on people trying to improve their PSNS. The reason being that caffeine stimulates your SNS, which, before training or physical activity is a welcomed side effect. However, when you’re looking to rest and relax, perhaps not. Herbal teas and infusions are a good alternative. As an aside, alcohol has a very similar and potent effect on the SNS. It’s been shown to almost double SNS activity, which puts pay to the old adage of having a tipple to help you sleep!
.... and one last thing. Chew your food and chew it well. The PSNS is also known as the rest and digest state, so let’s focus on the digest part of that term and thoroughly chew food so we give our gut the best opportunity for digestion. It’s been shown that those who are SNS dominant are great at digesting food - it’s not surprising, is it. So, take your time, enjoy what you’re eating, and chew, chew and chew some more.