The ANS is a part of the nervous system that controls and regulates our body’s internal organs without any conscious recognition or effort by us. It influences muscles and glands throughout the body and controls a range of functions such as heart rate, breathing, salivation, digestion, perspiration, and urination.
The ANS comprises two antagonistic sets of nerves - the sympathetic nervous system and the parasympathetic nervous systems. When our brain perceives a threat, the sympathetic branch of our nervous system kicks in, pumping blood to our muscles, heart, and brain so we are ready to fight or run for our lives; often referred to as the 'fight or flight' mode.
When the threat has passed, the parasympathetic branch of the nervous system kicks-in to calm everything down. Often referred to as the 'rest, heal, and digest', or 'feed and breed' mode.
In healthy, low-stress individuals, this switching between the parasympathetic and sympathetic nervous systems works synergistically via a mechanism called the HPA axis (the hypothalamic/pituitary/adrenal axis), which operates on either increasing or decreasing feedback loops, either stimulating or inhibiting the release of certain stress hormones; in particular, cortisol.
In chronic stress, however, the HPA axis can become desensitised to the calming effects of the parasympathetic nervous system, leading to sympathetic nervous system dominance and adrenal overload. This results in the physical, mental, and emotional exhaustion experienced in CFS/ME. In simpler terms, being stuck in 'fight or flight' stress mode.
In this sympathetic nervous system dominance, the functioning of all the body's systems is either up or down-regulated, leading, over time, to the wide-ranging number of random symptoms experienced in CFS/ME.
Getting out of sympathetic nervous system dominance is crucial to get symptom reduction, and also to allow the body to rebalance and regain its natural levels of homeostasis - only then can the body start healing.
How can we get out of sympathetic nervous system dominance?
Eat a diet that supports healthy blood sugar levels and does not increase cortisol production.
Identify and correct nutritional deficiencies.
Identify and support the body systems most out of balance.
Improve sleep quality.
Learn tools/techniques that can lower your anxiety and stress response.
Identify and correct digestive problems such as gut dysbiosis and gut permeability.
Identify and correct food sensitivities.
Identify and break negative behavioural patterns that drive us into 'fight and flight' mode.
Deal with unprocessed trauma/grief that can be driving a negative stress response.
So with the endemic levels of stress we all experience, why isn't everyone tipping over into CFS/ME?
Well, genetics will play a role in a predisposition to this illness. There is interesting research around the 'highly sensitive' personality and the sensitive gene which shows some people are hard-wired to process and react to stress differently to others.
A common denominator seen in CFS/ME clients is a type A personality: The over-achiever, the perfectionist, the worrier, the helper. These personalities tend to be self-critical with very high expectations of self, with endless 'to-do' lists. Their minds are always processing, thinking, worrying, or strategising, and they find it challenging to shut off. Awareness around these energy-depleting personality subtypes is paramount in changing behavioural patterns that might be driving a negative stress response.
As can be seen from the above, working with a nutritional therapist who takes a multi-faceted approach, way beyond nutrition, will be essential in supporting this very complex and multi-factorial condition. (By a verified NutritionistPublished on 25th November, 2019)
I suggest cutting out smoking, alcohol and coffee and sugar and alot of junk foods as these can be triggering for inflammation in the body, I would recommend seeing a nutrionist as they told me limiting these type of foods is a must if you want to see symtoms lessen and were very adamant about sticking to it. I also do self manage daily, breathing techinques and medication with gemstones. Naps if I need them but try to not go longer than 30 mintues as I will get depressed and feel guilty. I use scent sticks for focus, study and to wake me up. Today I am exhausted as I had an exam the other day- in the past it would take me maybe a week to recover and every cold would wipe me out for 3 weeks cold, I would also have my period at that time too and that would take it out of me too - combined it may have been too much. My brothers would have a cold for two weeks and I would get it exactly a week after I would never get it the exact time anyone else had a bug and I would get it twice as bad. Which was very interesting maybe my body took that long to catch up. Back to the exam I get less stressed and can at least revise better but I have a fear of doing it in case its wrong built up over the years as my brain barely worked I couldn't spell or understand questions and had to have my tutors help me or a friend or teacher. I sometimes couldn't hear people talking it sounded very loud or quiet and in the other room. I had the day off after my exam managed an hours walk and had 30 minutes sleep in the day. Then watched a movie and still felt tired. I go on social media alot as I feel I miss out. I thought getting over chronic fatigue my life would be great. Its hard work walking through bricks everyday- getting scared of how life is after the age of 21 cause you can finally live it without brain fog and having to sit down after a days shopping with a pounding headache. Or your heart going 1000 miles an hour with palipitations for 3 nights in a row and you keep panicking but you dont know why. Or you can't sleep as your so tired but then too tired to sleep. At one point I had a migraine at 7pm every night I would sit watching the Simpsons but my head would still be sore and I couldnt think- my head was agaony and it felt like my brain wasnt there. My eye site would be blurry and I felt fidgty and shit. I keep saying the same thing. Today I have a 3,000 word essay to get to rights. I am crying again- my triggers are easy everything upsets me I have no filter I say stuff but my intention is never bad- I am honest and a bit blunt then I release what I have said- to some sensitive subjects and upset people. I am a very sentitive person I guess which is annoying when I cry about something for half the day I could be tougher about. After a chronic illness mentally I think your mind needs to toughen up and its so easy to get upset about alot of things. Its hard comparing yourself to others and I am very tough on myself. I am in third year of University!!! Contact me on my email if you ever want to talk about it- recovery or experiencing it. :) I try my best. I love life and the changes that make it great. I am starting my essay at 2pm as I have found my first adult flat!!!
I procrastinate alot and struggle with mental health. After recovery I feel very negative and want to change my life.
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