We would all like to better manage our stress response and achieve balance to be our very best selves.
When you are more rested this means your parasympathetic nervous system (rest and digest) is primarily in control rather than your sympathetic nervous system (flight or fight). Yet, stressful jobs, over exercising, poor sleep and everyday life cause many of us to predominantly operate out of a sympathetic state. This can lead to inflammation, disease pathology and eventually burnout.
HRV, heat rate variability, is a measurement of the milliseconds in between each heartbeat. The higher the number indicates you are in a more rested state whereas the lower the number indicates you are in a more stressed state. Nutrition, sleep and lifestyle factors all have a significant impact on our HRV score.
Taking efforts to increase your HRV is an effective way to balance your nervous system and achieve physiological balance.
How do you increase your HRV score?
Nutrition interventions:
- Vitamin B12: egg yolks, clams, red meat, fish.
- Magnesium: dark chocolate, leafy greens, nuts and seeds
- Vitamin D: sunshine, oily fish, egg yolks, red meat
- Fish intake and fish oil
- Avoid refined carbohydrates and sugar
- Consume more protein
- Avoid or reduce alcohol
- Fruit consumption for their antioxidants
- Avoid eating 3-4 hours before bed
- Remain hydrated
- Regular exercise, especially consistent aerobic activity
- Avoid overtraining - i.e., integrate rest after a hard workout
- Quality sleep
- Practice mindfulness or meditation
- Gratitude journaling
- Manage your stress response
- Create work life balance
- Lower body fat percentage
- Improve waist-to-hip ratio
Although managing your stress can be challenging when you have a busy schedule it is important to find ways to wind down. This could be integrating restful practices such as: reading a book before bed, taking a hot bath, legs up the wall, 10 minutes of meditation, or writing down all your gratitudes. Mindset is everything. When we focus on our gains rather than our stressors we are giving ourselves a head start.
