When it comes to training and our bodies, we tend to focus on our muscles and metabolism, but there’s another important system running the show behind the scenes that we need to factor into our approach – our nervous system.
It’s our body’s control centre, managing everything from our heart beat, stress response and mental focus to how well our muscles fire during a squat, how quickly we recover after a tough HIIT session, and even how much energy we’ve got for that early morning workout.
For women training for performance, aesthetics, or just to feel good in their bodies, keeping our nervous system healthy and functioning optimally is non-negotiable.
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Why Our Nervous System Matters
When we talk about our mind–body connection, we’re basically discussing how our nervous system controls everything from our mood and energy to our muscles. It does more than just send signals to flex our hamstring or push through that last rep, though.
It’s a sophisticated network that coordinates every function in our body, from our heartbeat, cognitive processes, and stress response to our hormone production and how well we recover from that brutal leg session.
There are two main parts to our nervous system that both work around the clock, even while we sleep.
- The sympathetic nervous system: Our “fight or flight” mode. It kicks in during our heavy deadlift session, when we’re running late for school drop off, or when we’re under pressure to meet work deadlines. This system is designed for action, ramping up our heart rate, flooding our body with stress hormones, and preparing us to handle whatever challenge we face.
- The parasympathetic nervous system: Our “rest and digest” mode. This is when the our body enters a state of muscle repair, hormone production, fat metabolism, and all those recovery processes that transform our body. It’s when we’re sleeping deeply, enjoying a leisurely meal, or genuinely relaxing.
When we’re balanced, both systems should work in harmony, triggering a stress response when we need it, then shifting back into recovery mode when the threat or stress has passed.
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Short Circuiting Our System
However, modern life often throws this balance completely out of whack. This is when nervous system dysregulation sets in, which basically means you get stuck in overdrive or under-recovery mode due to chronic stress.
Many of us don’t realise that we’re constantly subjected to low-grade stress due to packed work schedules, family commitments, too many hard training sessions, and a lack of proper sleep.
Without intentional efforts to switch off and return to rest-and-digest mode, we’re essentially telling our nervous system to stay in high-alert mode 24/7. Eventually, something’s going to give.
The end result is typically stalled progress in the gym – workouts feel harder than they should, and strength gains or fat loss stall. Recovery also takes longer.
Nervous system dysregulation also shows up in other ways, like irritability, mood swings, feeling wired-but-tired, and an appetite and cravings that are all over the place. Over time, without any intervention, we reach a stage of burnout.
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Support a Healthy Nervous System
The good news is that we can train our nervous system to function properly and remain balanced, just like we train our muscles.
- Eat to Nourish, Not Just Fuel
Don’t cut carbs. They replenish glycogen and help calm our nervous system after training. Just stick to high-quality complex carbs and avoid or limit the processed variety and sugar to balance blood sugar. Balanced meals that also contain protein and fats can also help with this.
Focus on getting more healthy omega-3 fats from avocado, fatty fish, nuts, flax seeds and olive oil also support brain and nerve health by maintaining nerve cell structure and function.
Magnesium-rich foods, such as spinach, dark chocolate, and pumpkin seeds, help muscles and nerves relax. It is also vital to stay hydrated throughout the day because dehydration can stress our nervous system.
- Prioritise Sleep
Deep sleep is when our nervous system truly recovers, so aim for 7–9 hours of quality sleep a night. Create a bedtime ritual with a wind-down routine that signals our nervous system that it’s time to shift gears – no doom-scrolling before sleep.
Keep your bedroom cool, dark, and quiet as our nervous system recovers best in optimal conditions. Aim for consistent sleep and wake times to support our natural circadian rhythms.
- Train Smarter, Not Just Harder
Balance hard training with recovery with a properly periodised training plan. Our nervous system thrives on variety, so mix high-intensity workouts with lower-intensity sessions, such as walking, yoga, or mobility work.
And don’t neglect rest days, especially if you’re feeling unusually fatigued, irritable, or unmotivated. These signals may suggest that it’s time for an extra rest day rather than pushing through. Rest is when our nervous system gets stronger.
- Manage Stress
It is important to take intentional steps to help switch off our “fight or flight” mode when it gets stuck in on mode. Try breathwork, meditation, or journaling to switch off. Spend time outdoors as sunlight and fresh air help regulate our nervous system naturally.
Physical activity is another powerful stress reliever. Exercise, in almost any form, can help pump up your body’s production of endorphins, which are natural mood boosters.
It also gives you a way to work through emotional tension and can be a form of “meditation in motion” as you focus on your body’s movements rather than your worries. Activities like running, dancing, swimming, or even a brisk walk can make a significant difference.
Creative and engaging hobbies can also provide an escape from daily stressors. Activities like painting, playing a musical instrument, writing, or solving puzzles give your brain a break from repetitive, stressful thoughts.
Following the guidelines already mentioned related to diet and sleep also helps to better manage stress in all its forms.
- Supplements That May Help
While our diet is the foundation to provide the nutrients our nervous system needs for strength, resilience, and optimal function, there are also various supplements that may offer support:
- Magnesium Glycinate: Calms nerves, supports muscle recovery.
- Omega-3 fatty acids: Great for brain and nerve health and nerve cell structure.
- B-vitamins: Support energy production and stress resilience.
- Adaptogens: Products like ashwagandha may help our body adapt to stress.
- Antioxidants: Vitamin E and curcumin may help protect nerves from damage.
Connecting mind and body
A strong, balanced nervous system means better workouts, faster recovery, fewer plateaus, and a body that actually responds to our training efforts.
So, next time you think about our program, remember: muscles don’t work in isolation. Our nervous system is the key to regulating all these function, so treat it well, and it’ll reward you with more energy, better performance, and the results you’re after.
Author: Pedro van Gaalen
When he’s not writing about sport or health and fitness, Pedro is probably out training for his next marathon or ultra-marathon. He’s worked as a fitness professional and as a marketing and comms expert. He now combines his passions in his role as managing editor at Fitness magazine.
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