If you are exposed to stress in your daily life and are prone to experiencing various unpleasant symptoms, your autonomic nervous system may be out of whack.

First of all, what is the autonomic nervous system? We will explain the causes of imbalance in the autonomic nervous system and the symptoms that occur when the autonomic nervous system is out of balance.

What is the autonomic nervous system?

The health of the mind and body is determined by the balance of the autonomic nervous system.

Even while you sleep, your body continues to work without rest, regulating breathing, blood circulation, organ function, immunity, metabolism, hormone secretion, and more.

The autonomic nervous system controls the body's biological functions. The autonomic nervous system consists of the sympathetic nervous system and the parasympathetic nervous system, and operates independently of our consciousness.

It is known that the autonomic nervous system tends to weaken with age, making people more susceptible to illness.

On the other hand, if your autonomic nervous system is functioning well, you will be energetic, look youthful, and live a healthy life even as you age.

What is the sympathetic nervous system? The nervous system in a stressful state that is dominant during the day

The sympathetic nervous system acts like an accelerator within the autonomic nervous system.

The sympathetic nervous system moves muscles, increases pulse rate and breathing, and also breaks down fat, produces energy, and dilates the pupils.

The sympathetic nervous system is also known as the "fight or flight nervous system" and was once used to hunt and protect the body from external enemies.

In modern society, the sympathetic nervous system is activated to keep the brain active, such as when working, exercising, or studying.

What is the parasympathetic nervous system? The nerve that is in a relaxed state and is dominant at night

The parasympathetic nervous system acts like a brake on the sympathetic nervous system.

When the parasympathetic nervous system is active, it relaxes muscle tension, slows pulse and breathing, promotes fat accumulation, and promotes digestion.

The parasympathetic nervous system, which is necessary for recovering from fatigue and damage accumulated in the body, is active when the mind and body are relaxed, such as during sleep or eating.

What is an imbalance in the autonomic nervous system?

The sympathetic and parasympathetic nervous systems can be likened to a seesaw-like relationship.

During the day when we work or study, the sympathetic nervous system becomes dominant and the parasympathetic nervous system becomes weaker.

Conversely, at night when you sleep, the balance is reversed and the parasympathetic nervous system becomes dominant.

A healthy, well-balanced autonomic nervous system is one in which the sympathetic and parasympathetic nervous systems are both functioning at a high level depending on the time of day and the type of activity.

What happens when only the sympathetic nervous system is high

It is said that many people today have a sympathetic nervous system dominance.

When the sympathetic nervous system is dominant, the function of the parasympathetic nervous system is weakened, making you more susceptible to infections, extreme tension and panic, and feeling restless, among other ailments.

As we age, the parasympathetic nervous system weakens, making it easier for the sympathetic nervous system to become dominant and disrupt the autonomic nervous system.

What happens when only the parasympathetic nervous system is high

It is said that when the parasympathetic nervous system is dominant, it makes you more susceptible to allergies, as well as depression and a lack of motivation.

Symptoms that tend to appear when the autonomic nervous system is out of balance

When the balance of the autonomic nervous system, which consists of the sympathetic and parasympathetic nervous systems, is disturbed, the following symptoms and illnesses may appear.

If you notice any symptoms caused by an imbalance in your autonomic nervous system, consider regulating it.

·constipation
·obesity
・Colds and influenza
・Depression, panic disorder
·headache
Dizziness
Menopausal symptoms
・High blood pressure, etc.

[Check] How balanced is your autonomic nervous system? Check it out with a self-check

Let's do a self-check to see if your autonomic nervous system is out of balance.

For each question, please choose either A or B. The total of each answer will tell you the current balance of your autonomic nervous system.

Q. 1 Do you always wake up feeling good in the morning?
A. Good / B. Bad

Q. 2 How much sleep do you usually get?
A. Less than 6 hours / B. More than 6 hours

Q. 3 Do you always have trouble falling asleep?
A. Bad / B. Good

Q. 4 Do you often experience lightheadedness or dizziness when standing up?
A. Rarely / B. Often

Q. 5 Do you often experience stomach pain or heartburn?
A. Often / B. Rarely

Q. 6 Do you suffer from chronic headaches or stiff shoulders?
A. Often / B. Rarely

Q. 7 Do you exercise more than twice a week?
A. I don't / B. I do

Q. 8 Do you eat mostly meat or vegetables?
A. Mainly meat/B. Mainly vegetables

Q. 9 Do you catch colds easily?
A. Easy to pull / B. Not easy to pull

Q. 10 Do you have hay fever or allergies?
A. No / B. Yes

Self-check results

<Sympathetic nervous system is in high state>
A = 6 to 10 pieces / B = 0 to 4 pieces
This is a state in which the mind and body are tense due to stress, etc. Practice "slow, deep breathing" to enhance the parasympathetic nervous system.

<A well-balanced state of the autonomic nervous system>
A=4-5 pieces/B=5-6 pieces
Your body and mind are in good condition. However, the balance of your autonomic nervous system can easily become disrupted with age, so it's important to practice daily habits to regulate your autonomic nervous system.

<Parasympathetic nervous system is high>
A=0 to 3 pieces/B=7 to 10 pieces
You are likely to feel a decline in energy. If you want to feel more motivated, try stretching and other exercises to regulate your autonomic nervous system.

The key to regulating the autonomic nervous system is to eliminate anger and impatience

To regulate a disturbed autonomic nervous system, it is important to eliminate as much as possible the anger and impatience that overactivate the sympathetic nervous system.

A recommended countermeasure is to look back on the events of the day and think about and understand the causes of your anger and impatience.

In this case, keep a diary and visualize your daily emotions and their causes, which will help you understand your tendencies more easily.

In your diary, you should especially write about your biggest failure that day, your most moving experience that day, and your goals for the next day.

By understanding your own emotions, maintaining a positive attitude, and keeping a relaxed mind, you will develop the ability to withstand anger and impatience.

When setting goals, it's a good idea to start with something that is as easy to achieve as possible.

Other ways to regulate the autonomic nervous system

Other effective ways to regulate the autonomic nervous system include practicing abdominal breathing and incorporating aromatherapy into your daily life.

In addition to listening to relaxing music, light exercise such as stretching or walking, or taking a relaxing bath can also be effective.

Lack of sleep and alcohol consumption can easily disrupt the balance of your autonomic nervous system, so try to lead a regular life while being careful about the amount you consume.