The Science of Central Nervous System Regulation: Finding Calm Amid Chaos

My heart aches for everyone in LA living through the devastation of the fires, and I’m sending endless love to the heroic firefighters, police, and first responders who are risking everything to help. Whether you’re personally experiencing the fires or feeling the weight of it from afar, it’s crucial to care for your central nervous system (CNS). Today I’m going to dive into the science of supporting your central nervous system and strategies that my team of Registered Dietitians and I recommend for clients. 

For all subscribers: if you lost your home in the fires, please reach out to my team and I as we would like to gift you an annual membership to The Being Collective to support your nutrition. Please include your name and your mailing address. 

Before I Dive In Here are Two Ways You Can Help 

I keep going back to the quote: “In moments like this, do for one person what you wish you could do for everyone.”

1-Last week, I was staying in the Palisades at the home of my close friend Ronit, the founder of WeNatal. On Tuesday morning, we walked her daughters to school and twelve hours later, her home was gone. The fire consumed her home, her friends’ homes, every home on her street, the schools, the markets, the library, and the entire town. It was beyond devastating. 

I would be endlessly grateful if you could consider supporting Ronit and her family by purchasing WeNatal, the HIGHEST quality prenatals for Him and Her, magnesium, fish oil, and mitochondrial/detox support (including 800mg of NAC). In full transparency, I am an advisor and investor in WeNatal, but my only intention here is to rally support for Ronit and her family. Ronit is the most generous, caring, and loving human I know. 

2-Another way to help: One of our My Food is Health alumni, Kerry, also lost her home and set up a GoFundMe—not for herself, but for her landscaper, a father of four who lost his livelihood as his clients’ homes were destroyed. This is the spirit of our community—lifting others up even in tough times. Let’s rally behind him; even a $25 donation can make a big difference. https://www.gofundme.com/f/support-juvenal-ramirez-guevara-and-family 

Supporting Your Central Nervous System During Stressful Times

If you are feeling more anxious, stressed and on edge, supporting your central nervous system is key. The central nervous system (CNS), composed of the brain and spinal cord, is the body’s control center. 

It’s responsible for processing sensory input, coordinating movement, and regulating critical functions like heart rate and breathing. It communicates via neurons, which transmit electrical and chemical signals, supported by glial cells, cerebrospinal fluid, and protective tissues. 

The CNS also manages stress responses, activating the sympathetic nervous system (“fight or flight”) and later the parasympathetic nervous system (“rest and digest”) for recovery. Maintaining CNS health is vital, as it influences everything from cognition and emotion to overall physical well-being.

Chronic stress and periods of intense stress like the last week causes your body to produce more cortisol, interfering with the natural drop in cortisol levels that naturally happens as the day goes on. The adrenal glands overproduce the stress hormone cortisol and adrenaline, leading to an activation of the sympathetic nervous system. 

Chronic stress can dysregulate your CNS, leading to symptoms like:

• Difficulty falling or staying asleep
• Fatigue or brain fog
• Anxiety and irritability
• Weakened immune system
• Headaches, dizziness, and muscle weakness
• Weight gain and digestive issues

Here are some evidence-based strategies to regulate your central nervous system and feel more calm:

1. Somatic Exercises

Somatic exercises, like rocking side-to-side while lying down or back-and-forth while sitting, help calm the body when rational thinking isn’t enough. These movements signal safety to your nervous system, grounding you in the present moment.

2. Humming and Chanting

Humming or chanting activates the vagus nerve, a key player in the parasympathetic nervous system (your body’s “rest and digest” mode). Chanting mantras or simply humming can reduce stress, improve mood, and enhance overall nervous system function.

3. Hot Baths with Lavender Epsom Salt for Sleep

There’s nothing more important than sleep when it comes to supporting your central nervous system! Most research demonstrates that you need 7-8 hours to sleep each night to function optimally. 

If you are having difficulty sleeping, a warm bath can reduce cortisol levels and promote relaxation. Add lavender Epsom salt for the magnesium and lavender. For deeper relaxation, mix lavender oil with coconut oil, rub it on your hands, and cover your mouth and nose while practicing deep breathing. Pair this with stress-relief frequencies, like this calming audio track.

4. Blood Sugar Balancing Meals

Blood sugar spikes and crashes can exacerbate stress and mood swings. Try to avoid eating habits that cause blood sugar levels to plummet, like going for long stretches of time without eating or grabbing highly processed, high glycemic foods that eventually lead to a spike and subsequent crash in blood sugar levels. 

Prioritize meals with protein, healthy fats, and fiber to maintain stable energy levels and keep your CNS balanced. Check out some of my blood sugar balancing recipes. People with dysregulated Central Nervous System function that are experiencing high levels of stress tend to do best when eating every 3-4 hours. This also helps decrease stress eating.  

5. Magnesium Supplementation

Magnesium is one of the most important minerals, serving as a co-factor for 300 processes that happen in the body. It also plays a vital role in regulating the CNS by calming overactive nerve signals and supporting relaxation. 

When magnesium levels are low, the point at which the adrenal glands produce adrenaline and cortisol is much lower, meaning you become biologically more sensitive to small stressors. Furthermore, research shows you tend to burn through magnesium via the urine during times of stress, further exacerbating this issue, and causing a vicious cycle of a lower stress threshold and ever decreasing levels of magnesium. Supplementing with magnesium can suppress the release of stress hormones, as was found in studies on athletes performing tasks of great physical stress. 

Take a high-quality magnesium supplement, like WeNatal’s magnesium blend, to replenish depleted stores before bed. In addition to eating magnesium rich foods like spinach, swiss chard, almonds, pumpkin seeds, black beans, and avocado. 

6. Cortisol Lowering Supplements

There are a wide variety of cortisol regulating supplements. One of my favorites, Cortisol Manager (no affiliation with them) contains L-theanine and phosphatidylserine which help balance cortisol levels, improve stress resilience and support restful sleep. 

Phosphatidylserine is a phospholipid that is present in every cell in the body, though it is found in high concentrations in the brain, lungs, heart, liver and skeletal muscle. Phosphatidylserine has been shown to protect against high levels of stress, improve memory, enhance mood, and speed up recovery after exercise. These natural compounds are especially effective when used alongside other calming strategies.

7. PEMF Therapy

Pulsed Electromagnetic Field therapy (aka PEMF mats) have been studied to support the central nervous system through a few different mechanisms. It can help enhance cellular energy, lower inflammation and oxidative stress, and optimize neural signaling. While I would recommend focusing on lower cost interventions first like consistently eating blood sugar balancing meals and taking a bath, using PEMF technology can help to lead to really incredible results. We use this a lot for clients with a lot of stress and trauma, central nervous system dysregulation, autoimmune disease and hormonal imbalances. Here is the brand that I have (no affiliation with the company).

8. Limit Screentime! 

To support your central nervous system, prioritize your circadian rhythm by getting natural sunlight during the day and minimizing blue light and social media exposure at night. Excessive screen time and light can elevate cortisol and interfere with melatonin production. To improve sleep, turn off screens 30 minutes before bed, read a book, and dim your lights to reduce stimulation.

9. Limit Caffeine and Alcohol 

Consuming too much caffeine and alcohol can elevate cortisol and adrenaline levels, affecting stress and overall health. Caffeine stimulates the central nervous system, leading to increased production of cortisol, the body’s primary stress hormone. Studies have shown that caffeine intake can elevate cortisol levels both at rest and during periods of stress. 

Regular alcohol consumption has been linked to increased cortisol production. This elevation in cortisol can have various effects on the body, including impacts on brain function, the immune system, and the digestive system. WHen you are already experiencing high levels of stress, it’s best to limit alcohol as much as possible. 

A Final Word

Whether through supporting Ronit and Kerry, offering kindness to someone in need, or prioritizing your own well-being, every small action matters. Tragedy reminds us of our shared humanity and the importance of showing up for each other.

Take a moment today to care for your nervous system and, if you can, extend that care to someone else. In moments like this, do for one person what you wish you could do for everyone.