March 5, 2024 • 20 mins
Uncover the secrets to harmonizing your body's natural rhythms with the help of Dr. Enrico Dolcecore on our latest episode of Living a Full Life. As we traverse the often overlooked landscape of our nervous system, Dr. Dolcecore reveals how a delicate balance between the parasympathetic and sympathetic systems is crucial for our well-being. You'll be equipped with a toolkit of mindful practices, from the serene flows of yoga to the structured movements of martial arts, all aimed at fostering restorative health benefits such as a stronger heart and rejuvenating sleep. Prepare to have your eyes opened to the profound impact that simple lifestyle adjustments can have on staving off illness and nurturing a vibrant, disease-free life.
Step into the world of optimized well-being as we delve into the potent combination of nutrition, functional care, and the underappreciated wisdom of chiropractic interventions. Dr. Dolcecore guides us through an enlightening discussion on the foundational role of Omega-3 fatty acids and a colorful diet for maintaining nervous system health. Additionally, we explore the revolutionary insights provided by heart rate variability testing and the transformative potential of Functional neurological chiropractic care that extends beyond mere pain relief. By the end of this episode, you'll be inspired to embrace these holistic approaches and pave the way for a vitalized future for you and your loved ones.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:01):
Hi everyone, I'm Dr Enrico Del Chicore and thanks
for joining us on anotherepisode of Living a Full Life,
where we explore natural topicson how you can live a healthy
life along with your familynaturally, effectively and
easily.
I hope these podcasts bring yousome easy methods that you can
bring into your life and helpyou and your family live
(00:23):
healthier.
Thanks for joining us foranother week and today's topic
regulating your nervous system.
This one's a big topic.
I mean, when it comes to thenervous system, there's so many
amazing things that it does.
It does everything, to becompletely honest, and we call
the nervous system.
The anatomic parts of thenervous system are our brain
(00:46):
sits in our skull, and ourspinal column, our spinal cord,
which is a elongation tail ofthe brain.
So you connected together ofthose two in unison act as the
central nervous system.
Then it branches out, like theelectrical fuse box in your
garage or your basement into theperipheral nervous system.
(01:08):
All those fuses and all thoseelectrical wires that come out
of there act as your peripheralnervous system.
So we're going to be talkingabout the central nervous system
and its branches, theparasympathetic and sympathetic
branches.
If you took high school biology, you may have learned that the
parasympathetic part of thenervous system is the rest and
digest phase of your nervoussystem.
(01:28):
It's what calms down your heartrate, regulates blood pressure.
Rest and digest, we call itdigestion, starts to happen in
the parasympathetic phase asparastolicists everything that
happens to help absorb nutrition.
Then the sympathetic side isfight or flight and these are
our two branches of our nervoussystem.
(01:48):
And that happens when youexercise or you have to go for a
run, or you're stressed oryou're stimulated by caffeine or
from physical stimulation.
Maybe someone almost hits youin traffic and you get startled.
These little things aresympathetic drive and we are
supposed to live in a balancebetween the two.
It's called homeostasis of ournervous system and if we stay
(02:11):
between the two we are in ahealthy state.
We're not too over sympathetic,we're not too over
parasympathetic and we stay in ahealthy state where the body
regulates very easily, ease withease.
And when we function with easewe prevent a lot of dis-ease.
Make sense, that's where it's.
So when we go one side or theother, we start to perpetuate
(02:34):
the onslaught or the starting ofdis-ease.
It's where the word comes fromdisease.
We start with this hyphenatedword dis-ease and the longer we
stay in that phase, we candevelop or develop diseases, and
that's where that's what we'retrying to prevent.
So that's your nervous systemin a nutshell, the central
(02:55):
nervous system.
What we, the importance of itis to maintain what balance.
And when we're talking aboutregulating our nervous system,
it's like well, what can I do toregulate my nervous system's
function?
How do I even control that whenit controls me?
Well, you'd be surprised whatthings we can do, and being
mindful and focused can go along way when, when focusing on
(03:18):
altering our nervous system.
So the mindful practices likemeditation, deep breathing, even
yoga or stretching, can promoterelaxation and stress reduction
.
So there's different types thatwe can do.
I brought up a couple rightthere Tai Chi, yoga, even some
forms of martial arts, tai KuanDo, and the pattern analysis.
(03:40):
In Tai Kuan Do, just goingthrough the motions and
following a pattern can befantastic nervous system
regulation because of thecontrol, physically and mentally
at the same time, ofremembering the pattern, dance,
even dance you know choreography, all these things and doing
something that you enjoy.
It's the breathing, along withthe motion, that regulates the
(04:03):
nervous system.
It takes your mind off ofthought and puts it towards
physical motion and then themindfulness comes in, the actual
motion.
All you're thinking about isthe next step, to perform it.
Well, these are fantastic.
It would even just regularexercise where it's kind of
mindless maybe, like on atreadmill or steady state cardio
on a stationary bike.
(04:23):
These things are absolutelyfantastic in regulating our
nervous system.
Aerobic exercises, strengthtraining, walking, swimming, all
these things, in the moment ofdoing these things, regulates
our nervous system and it hasgreat benefits and side effects
to it as well.
Of course of endurance, heart,cardiovascular health,
(04:44):
circulation, breathing, o2 max,sleep improvements lots of
things happen when we regularlyexercise, but the side effect to
this is the nervous system.
We live in a world where wedon't have time for all this
stuff and we wonder why ournervous systems and I've always
wanted to use this word in apodcast, which here it comes
(05:05):
this is why our nervous systemsare discombobulated.
They're just not organized isbecause we just don't give them
the time to heal.
Our children do a lot of stuff.
If you watch them and they'restress level mentally, it's a
little bit lower.
They don't have the weight ofthe world on their shoulders yet
, so you get to see this freeplay that they do, but they
(05:26):
sleep like rocks.
I don't know about you.
My three kids sleep like rocksand they wake up and ready to
rock and roll.
They're groggy for about 30seconds.
I'm groggy for about 30 minutes.
So they wake up and they'reready to rock and roll because
sleep is doing what it needs todo for them in the healing phase
and reorganization phase.
At night, they're getting goodREM sleep and they wake up and
(05:50):
they're ready to rock and roll.
Yes, because we're missing outon the time to work on our
nervous system and work onourselves.
Our sleep starts to take effectand it's just this negative
cascade, this negative spintornado that starts to happen of
just negative effects, of justnot focusing on ourselves for
years, not exercising for years.
(06:11):
Then we start to not sleep foryears and we wonder why.
We start to get hightriglycerides, our A1C starts to
get out of control, we getfatigue, we get joint pain.
These are the starts of disease.
This is the starting of diseaseand we call them symptoms.
But we have to relate to thesethings and give ourselves the
time to focus on nervous systemregulation.
(06:33):
It's maybe a fancy word ofsaying sleep well and exercise,
but it's a little bit moremindful than that.
So we talked about sleephygiene and I've got a few
podcasts on sleep, just on sleep, which you can go back to and
listen to.
But the relationship betweensleep and the nervous system is
a beautiful dance that if youdon't have one, you really don't
have functioning of the other.
And to improve sleep, what weneed to do is just understand
(06:57):
how the nervous system works.
In order to get proper sleep,we need to decrease stimulation,
which is visual, auditory,tactile, since it smells.
I mean you got to get rid ofeverything.
To really get a good night'ssleep is to desensitize our
rooms, so blacking it out asmuch as possible, taking out all
digital clocks, digital lights,led lights, taking these things
(07:19):
out of the room.
Peace and quiet.
For those of you that live incities and have lived in cities
your whole life and always hadhonking and traffic and all that
, they can be a little dauntingto sleep in a perfectly quiet
room, kind of kind of eeriesometimes, and then you that
doesn't let you sleep.
So having maybe a sound machineor sound wave in there can help
you as well.
(07:40):
Just getting that environment,your room, just your room, the
one spot on the planet in theuniverse where you can just
truly desensitize and relax,should be a little bit more
thoughtful.
Take some time and really lookat ways to improve that, that,
that sensation.
You sleep beside a snorer andit affects you.
(08:02):
The logical solution to this iseither suffocate your spouse or
sleeping another.
Don't, don't do the first one,please don't do that.
So that's really we had tothink about ourselves, right?
If, truly not, there's nosolution to the problem, then we
have to Find a solution to theproblem.
That may be sleeping in adifferent room to improve your
(08:23):
sleep, and as we age is becomesmore and more important, because
the time we have to sleep justnaturally decreases.
Maybe six hours, five hours,four hours, but those hours have
to count, so that's importantthere.
And then we get into diet dietto regulate our nervous system.
What are some things you canfocus on to help stimulate your
nervous system?
(08:43):
And I think here's a little bitof an inverse of what I told
people about diet and exerciseall time and the things that we
focus on about protein and leanmuscle mass and metabolic rate
and all these good things Is nowto really think about your
omega three and six branch chainamino acid, fatty acids.
That's where we need to reallyfocus on and make sure we're
getting these things.
(09:04):
Food such as fish, flaxseed,avocado, coconut oil, olive oil,
olives all these things arehighly dense, highly and dense
in omega three fatty acids.
These are really important foryour nervous system, in your
brain, to heal and replenish,and we live in that world,
(09:24):
within the American diet, wherethese are considerably low just
because our fresh, our fishconsumption is low, and our
shrimp and our krill and allthat it's low.
Just we don't get that veryoften.
So we definitely have tosupplement this with an omega
three supplement.
This is one that's a must formost people is to have an
enteric coated small fish likekrill fish oil to minimize
(09:49):
toxins from the ocean, but alsoto make sure you get a slow
release in the gut and at about1000 or 1500 milligrams per day
is good, and it's usually one ortwo capsules that you need to
take per day.
Make it part of your routine.
In your supplements, the bestinvestment you can have is omega
three fatty acids.
If you're truly vegetarian anddon't eat fish, then you can do
(10:10):
a flaxseed supplement as well.
There's other options as wellcook with coconut oil, cook with
olive oil.
These are ways to get youromega threes and these really
help with the nervous system andhave a balanced diet rich in
nutrients for the nervous system, both of fruits, vegetables,
proteins.
You got to have the whole thingworking on you so that your
(10:31):
system, your body, is workingideally so that your brain
doesn't have to overwork tofight dis ease.
The more ease your body is, thelesser nervous system has to
work on overdrive, and that's agreat rule to follow there if
you want to test your nervoussystem heart rate variability.
Heart rate variability can tellyou so much about your, your
(10:54):
static and your dynamic functionof your nervous system.
Controlling heart rate and thevariability in your heart rate
from moment to moment, fromdifferent times in the day, can
tell us a lot about how yournervous system regulates.
In our office we use heart ratevariability on.
Every single person that comesin gives us a quick little
snippet on their nervous systemand how they function, and then
(11:15):
we can plot this on a graph ofsympathetic and sympathetic and
teach them.
Gives us a moment to teach themand I'm going to teach you
about what we look at in thisgraph.
It plotted into almost like adartboard where the thing of the
bulls eye a little bit higheron the graph, at 100, and it
just the middle of the bullseyes green, and then it goes
(11:35):
yellow, a yellow ring aroundthat and an orange ring around
that and a red ring around thatand you want to be in the green
and it's boxed off and it showsyou if you're in the green
you're functioning at higherthan 80% and you're staying
within 80 to 100% balancebetween the parasympathetic and
sympathetic parts of yournervous system.
So the x axis left to right isIs the balance between the
(11:58):
nervous system, and the y-axis,up and down, is the how well you
function.
And we want to be as close to100 as we can, right?
So you do this test.
You can sit there for threeminutes, five minutes, ten
minutes, whatever you want.
It gives us a quick graph onyour heart rate variability and
it's the pulse and the beats persecond or per millisecond and
just showing the variability inthere.
(12:20):
Someone on a pacemaker has abattery Operated machine in
there implanted in their chestthat keeps their heart beating
at a specific rhythm.
The heart rate variability testwill actually show this person
very low on the score Becausethere is no variability.
So the machine is like well,hang on a second.
We got a skin temperature there, so obviously they're alive.
(12:42):
There's the warm, but this isweird.
Why is there what are hard ratebeating every what?
Three tenth of a second and itnever deviates for three minutes
.
If the machine will actuallyhave this constant stand and
will give them a very low score,saying this person is next to
dead, right and we and?
But we know that we talked tothe patient, we know that they
(13:03):
have a pacemaker, that's fine,but that's an example of
steady-state heart rate control.
Most of us do not have that.
We have, from second to second,from minute to minute, very
different controls in our heartrate, in different controls in
the pulse and in the beat, andthat is what makes us healthy
Cardiovascular wise.
The more variation in theheartbeat, the better.
(13:24):
Within a certain parameter westay within that parameter.
We don't have tachycardia, wedon't have Brady Cardia, we
don't have Exceptionally high,you know, a rhythm or anything
like that.
If we stay within the normal,healthy heart ranges, we'll have
an, a range that is veryvariable, and if we did the next
day a completely differentgraph, but within those
(13:44):
parameters, and those peoplewill score over 80 and they're
in the green box and we're like,wow, this is fantastic.
But guess what kind of scoreswe normally get?
After doing thousands of theseover 17 years, we got amazing
data and you can see most peopleare functioning, you know, very
low and sympathetic, andthey're overdrives
Sympathetically because of thelives we live in North America,
(14:05):
where go, go, go, work, work,work, try and squeeze in some
sleep, barely get exercise, andhopefully our diets are
somewhere close to nutritiousIsn't that the truth?
So that's where we're at here,and it makes it very difficult
to Regulate our nervous systemswhen we live like that and the
data shows it.
But if you want to take amoment, find a heart rate
(14:26):
variability, there are apps andsome of your digital watches
will show you your heart ratevariability.
They're pretty and they'repretty accurate.
So you can look at these thingsand then, hopefully, that
there's an algorithm to the appthat you're using that shows you
a score Maybe one out of ahundred or one out of ten and
tells you your range and whetheryou're in a healthy range or
not a healthy range and Then andthen you can start implementing
(14:46):
mindfulness, meditation, yoga,breathing, exercise, whatever it
may be to start regulating yournervous system.
Breathing is such a great way toregulate your nervous system.
Look into breathing exercises.
We'll do a podcast on breathing.
I should write that down onbreathing exercises and how to
breathe and how to help yournervous system through that and
(15:08):
how to regulate emotion andstress.
That's a great one, and thebeginners guides on YouTube are
fantastic on breathing on how tojust sit still and Breathe and
feel the air, fill your lungsand then breathe in again and
fill them even deeper andbreathe in again.
Fill me even deeper.
You you'll be amazed how manymore times you can fill your
(15:29):
lungs after you filled them.
So when we tell people, breathein hold and then breathe in some
more hold and then breathe insome more hold, and you're like
what the?
You always stop at that firstbreath and most of us barely
breathe in deeply.
We are shallow breathers.
So when you teach yourself tobreathe in deeply just that
(15:50):
first inhale, breathing in andexpanding the lungs that's a
great start.
But then you realize you canbreathe in again and you're like
whoa man, there's more room inthere.
And then you breathe in againlike where's even more room in
there, how's there so much roomin there?
And then you breathe out andfeel so good to breathe out, and
then you start to learn how toconnect your mind to breathing.
That's it.
But the beginner guide is justbreathing, just learning how to
expand your diaphragm and expandyour lungs, and that can take
(16:13):
days or weeks to learn how toget there and feel good when you
do it, and Sometimes you canfeel where your back tension is
too when you're breathing likewhy is my upper back so tight?
And you learn things about yourposture as well, which can
improve that as well.
There's a lot of great sideeffects.
Start with breathing.
If you truly want to learn howto regulate your nervous system,
which I encourage you to dobecause it just decreases
(16:34):
overall stress it's it's anamazing thing to do.
Try that.
We'll do a podcast on breathing.
I think that's gonna beabsolutely fantastic.
If you have questions, reach outto us about this stuff, and, of
course, there are therapistsout there that specialize and
are completely focused on thecentral nervous system.
Neurologists in the medicalfield are looking for disease,
(16:56):
not the hyphenated part.
They're looking for disease.
If you go see a neurologist,they're gonna run through tests
brain scans, brain MRIs, nerveconductance tests, orthopedic
neurological tests, eye examsthey're gonna do all of that to
find disease.
Hey, glad you came in today,nancy.
Your eyes are not trackingright, your reflexes are
(17:18):
diminished and we took a brainscan and you have a tumor.
Well, I mean, that's that's thelast conversation I ever want
to have in my life is to get tothat far right.
So Neurologists are there forpathology, right.
Chiropractors, and especiallyfunctional, trained or
functional neurologicalchiropractors, are the ones in
(17:39):
our society right now in NorthAmerica that are doing this work
with the central nervous system, on Adjusting the
proprioceptive parts of thenervous system.
In the central nervous system,which is the spine, you can even
do joints, you can do anklesand wrists and all these things
which play a role in that aswell, and have equipment in
their office Directly structuredaround the central nervous
(18:01):
system and stimulating andconnecting the brain left and
right brain and they can even doeye Testing, eye exercises.
They can do laser work, redlight work, they can light up
the brain, and then that's whereyou get a lot of people who
start chiropractic care, haveall these other Positive side
effects to it, where they sleepbetter, they feel less stressed
and then they would know, like,how, how is this working?
(18:23):
I came in with back pain, likebecause we're lighting up these,
the entire nervous system everytime.
We adjust you and there'sspecific techniques tonal
techniques that are used inchiropractic to help stimulate
the nervous system as well notstimulate regulate to help
regulate the nervous system.
When you go into a rehab typeoffice with physical therapy in
chiropractic you may getoverstimulated in the nervous
(18:45):
system because of the amount ofadjusting or the amount of
therapy that you get that day,which is not a bad thing it's to
help you through your injuryand get you better faster.
But constantly getting adjustedlike that keeps you in a state
of sympathetic drive.
So chiropractors that know andwork with the nervous system
will try and balance that at thebeginning, help you get out of
pain and then help balance yournervous system.
So I encourage you to find atonal or Functional neurological
(19:09):
chiropractor in your area andstart to ask them questions or
start to have them in your bedor get Established with them.
That way you can always book anappointment in the future when
you need it.
That's my best advice to havefor you there and something to
think outside the box.
Chiropractors are not just backpain doctors.
They do a lot of thisregulating stuff and they talk
about nutrition, they talk aboutsleep, because these are the
(19:31):
fundamental principles to goodhealth.
They just don't all have apodcast, like I do, so thanks
for tuning in, thanks forlistening, have a fantastic week
, stay healthy and God.
Hi everyone, I'm Dr Enrico Del Chicore and thanks
for joining us on anotherepisode of Living a Full Life,
where we explore natural topicson how you can live a healthy
life along with your familynaturally, effectively and
easily.
I hope these podcasts bring yousome easy methods that you can
bring into your life and helpyou and your family live
(00:23):
healthier.
Thanks for joining us foranother week and today's topic
regulating your nervous system.
This one's a big topic.
I mean, when it comes to thenervous system, there's so many
amazing things that it does.
It does everything, to becompletely honest, and we call
the nervous system.
The anatomic parts of thenervous system are our brain
(00:46):
sits in our skull, and ourspinal column, our spinal cord,
which is a elongation tail ofthe brain.
So you connected together ofthose two in unison act as the
central nervous system.
Then it branches out, like theelectrical fuse box in your
garage or your basement into theperipheral nervous system.
(01:08):
All those fuses and all thoseelectrical wires that come out
of there act as your peripheralnervous system.
So we're going to be talkingabout the central nervous system
and its branches, theparasympathetic and sympathetic
branches.
If you took high school biology, you may have learned that the
parasympathetic part of thenervous system is the rest and
digest phase of your nervoussystem.
(01:28):
It's what calms down your heartrate, regulates blood pressure.
Rest and digest, we call itdigestion, starts to happen in
the parasympathetic phase asparastolicists everything that
happens to help absorb nutrition.
Then the sympathetic side isfight or flight and these are
our two branches of our nervoussystem.
(01:48):
And that happens when youexercise or you have to go for a
run, or you're stressed oryou're stimulated by caffeine or
from physical stimulation.
Maybe someone almost hits youin traffic and you get startled.
These little things aresympathetic drive and we are
supposed to live in a balancebetween the two.
It's called homeostasis of ournervous system and if we stay
(02:11):
between the two we are in ahealthy state.
We're not too over sympathetic,we're not too over
parasympathetic and we stay in ahealthy state where the body
regulates very easily, ease withease.
And when we function with easewe prevent a lot of dis-ease.
Make sense, that's where it's.
So when we go one side or theother, we start to perpetuate
(02:34):
the onslaught or the starting ofdis-ease.
It's where the word comes fromdisease.
We start with this hyphenatedword dis-ease and the longer we
stay in that phase, we candevelop or develop diseases, and
that's where that's what we'retrying to prevent.
So that's your nervous systemin a nutshell, the central
(02:55):
nervous system.
What we, the importance of itis to maintain what balance.
And when we're talking aboutregulating our nervous system,
it's like well, what can I do toregulate my nervous system's
function?
How do I even control that whenit controls me?
Well, you'd be surprised whatthings we can do, and being
mindful and focused can go along way when, when focusing on
(03:18):
altering our nervous system.
So the mindful practices likemeditation, deep breathing, even
yoga or stretching, can promoterelaxation and stress reduction
.
So there's different types thatwe can do.
I brought up a couple rightthere Tai Chi, yoga, even some
forms of martial arts, tai KuanDo, and the pattern analysis.
(03:40):
In Tai Kuan Do, just goingthrough the motions and
following a pattern can befantastic nervous system
regulation because of thecontrol, physically and mentally
at the same time, ofremembering the pattern, dance,
even dance you know choreography, all these things and doing
something that you enjoy.
It's the breathing, along withthe motion, that regulates the
(04:03):
nervous system.
It takes your mind off ofthought and puts it towards
physical motion and then themindfulness comes in, the actual
motion.
All you're thinking about isthe next step, to perform it.
Well, these are fantastic.
It would even just regularexercise where it's kind of
mindless maybe, like on atreadmill or steady state cardio
on a stationary bike.
(04:23):
These things are absolutelyfantastic in regulating our
nervous system.
Aerobic exercises, strengthtraining, walking, swimming, all
these things, in the moment ofdoing these things, regulates
our nervous system and it hasgreat benefits and side effects
to it as well.
Of course of endurance, heart,cardiovascular health,
(04:44):
circulation, breathing, o2 max,sleep improvements lots of
things happen when we regularlyexercise, but the side effect to
this is the nervous system.
We live in a world where wedon't have time for all this
stuff and we wonder why ournervous systems and I've always
wanted to use this word in apodcast, which here it comes
(05:05):
this is why our nervous systemsare discombobulated.
They're just not organized isbecause we just don't give them
the time to heal.
Our children do a lot of stuff.
If you watch them and they'restress level mentally, it's a
little bit lower.
They don't have the weight ofthe world on their shoulders yet
, so you get to see this freeplay that they do, but they
(05:26):
sleep like rocks.
I don't know about you.
My three kids sleep like rocksand they wake up and ready to
rock and roll.
They're groggy for about 30seconds.
I'm groggy for about 30 minutes.
So they wake up and they'reready to rock and roll because
sleep is doing what it needs todo for them in the healing phase
and reorganization phase.
At night, they're getting goodREM sleep and they wake up and
(05:50):
they're ready to rock and roll.
Yes, because we're missing outon the time to work on our
nervous system and work onourselves.
Our sleep starts to take effectand it's just this negative
cascade, this negative spintornado that starts to happen of
just negative effects, of justnot focusing on ourselves for
years, not exercising for years.
(06:11):
Then we start to not sleep foryears and we wonder why.
We start to get hightriglycerides, our A1C starts to
get out of control, we getfatigue, we get joint pain.
These are the starts of disease.
This is the starting of diseaseand we call them symptoms.
But we have to relate to thesethings and give ourselves the
time to focus on nervous systemregulation.
(06:33):
It's maybe a fancy word ofsaying sleep well and exercise,
but it's a little bit moremindful than that.
So we talked about sleephygiene and I've got a few
podcasts on sleep, just on sleep, which you can go back to and
listen to.
But the relationship betweensleep and the nervous system is
a beautiful dance that if youdon't have one, you really don't
have functioning of the other.
And to improve sleep, what weneed to do is just understand
(06:57):
how the nervous system works.
In order to get proper sleep,we need to decrease stimulation,
which is visual, auditory,tactile, since it smells.
I mean you got to get rid ofeverything.
To really get a good night'ssleep is to desensitize our
rooms, so blacking it out asmuch as possible, taking out all
digital clocks, digital lights,led lights, taking these things
(07:19):
out of the room.
Peace and quiet.
For those of you that live incities and have lived in cities
your whole life and always hadhonking and traffic and all that
, they can be a little dauntingto sleep in a perfectly quiet
room, kind of kind of eeriesometimes, and then you that
doesn't let you sleep.
So having maybe a sound machineor sound wave in there can help
you as well.
(07:40):
Just getting that environment,your room, just your room, the
one spot on the planet in theuniverse where you can just
truly desensitize and relax,should be a little bit more
thoughtful.
Take some time and really lookat ways to improve that, that,
that sensation.
You sleep beside a snorer andit affects you.
(08:02):
The logical solution to this iseither suffocate your spouse or
sleeping another.
Don't, don't do the first one,please don't do that.
So that's really we had tothink about ourselves, right?
If, truly not, there's nosolution to the problem, then we
have to Find a solution to theproblem.
That may be sleeping in adifferent room to improve your
(08:23):
sleep, and as we age is becomesmore and more important, because
the time we have to sleep justnaturally decreases.
Maybe six hours, five hours,four hours, but those hours have
to count, so that's importantthere.
And then we get into diet dietto regulate our nervous system.
What are some things you canfocus on to help stimulate your
nervous system?
(08:43):
And I think here's a little bitof an inverse of what I told
people about diet and exerciseall time and the things that we
focus on about protein and leanmuscle mass and metabolic rate
and all these good things Is nowto really think about your
omega three and six branch chainamino acid, fatty acids.
That's where we need to reallyfocus on and make sure we're
getting these things.
(09:04):
Food such as fish, flaxseed,avocado, coconut oil, olive oil,
olives all these things arehighly dense, highly and dense
in omega three fatty acids.
These are really important foryour nervous system, in your
brain, to heal and replenish,and we live in that world,
(09:24):
within the American diet, wherethese are considerably low just
because our fresh, our fishconsumption is low, and our
shrimp and our krill and allthat it's low.
Just we don't get that veryoften.
So we definitely have tosupplement this with an omega
three supplement.
This is one that's a must formost people is to have an
enteric coated small fish likekrill fish oil to minimize
(09:49):
toxins from the ocean, but alsoto make sure you get a slow
release in the gut and at about1000 or 1500 milligrams per day
is good, and it's usually one ortwo capsules that you need to
take per day.
Make it part of your routine.
In your supplements, the bestinvestment you can have is omega
three fatty acids.
If you're truly vegetarian anddon't eat fish, then you can do
(10:10):
a flaxseed supplement as well.
There's other options as wellcook with coconut oil, cook with
olive oil.
These are ways to get youromega threes and these really
help with the nervous system andhave a balanced diet rich in
nutrients for the nervous system, both of fruits, vegetables,
proteins.
You got to have the whole thingworking on you so that your
(10:31):
system, your body, is workingideally so that your brain
doesn't have to overwork tofight dis ease.
The more ease your body is, thelesser nervous system has to
work on overdrive, and that's agreat rule to follow there if
you want to test your nervoussystem heart rate variability.
Heart rate variability can tellyou so much about your, your
(10:54):
static and your dynamic functionof your nervous system.
Controlling heart rate and thevariability in your heart rate
from moment to moment, fromdifferent times in the day, can
tell us a lot about how yournervous system regulates.
In our office we use heart ratevariability on.
Every single person that comesin gives us a quick little
snippet on their nervous systemand how they function, and then
(11:15):
we can plot this on a graph ofsympathetic and sympathetic and
teach them.
Gives us a moment to teach themand I'm going to teach you
about what we look at in thisgraph.
It plotted into almost like adartboard where the thing of the
bulls eye a little bit higheron the graph, at 100, and it
just the middle of the bullseyes green, and then it goes
(11:35):
yellow, a yellow ring aroundthat and an orange ring around
that and a red ring around thatand you want to be in the green
and it's boxed off and it showsyou if you're in the green
you're functioning at higherthan 80% and you're staying
within 80 to 100% balancebetween the parasympathetic and
sympathetic parts of yournervous system.
So the x axis left to right isIs the balance between the
(11:58):
nervous system, and the y-axis,up and down, is the how well you
function.
And we want to be as close to100 as we can, right?
So you do this test.
You can sit there for threeminutes, five minutes, ten
minutes, whatever you want.
It gives us a quick graph onyour heart rate variability and
it's the pulse and the beats persecond or per millisecond and
just showing the variability inthere.
(12:20):
Someone on a pacemaker has abattery Operated machine in
there implanted in their chestthat keeps their heart beating
at a specific rhythm.
The heart rate variability testwill actually show this person
very low on the score Becausethere is no variability.
So the machine is like well,hang on a second.
We got a skin temperature there, so obviously they're alive.
(12:42):
There's the warm, but this isweird.
Why is there what are hard ratebeating every what?
Three tenth of a second and itnever deviates for three minutes
.
If the machine will actuallyhave this constant stand and
will give them a very low score,saying this person is next to
dead, right and we and?
But we know that we talked tothe patient, we know that they
(13:03):
have a pacemaker, that's fine,but that's an example of
steady-state heart rate control.
Most of us do not have that.
We have, from second to second,from minute to minute, very
different controls in our heartrate, in different controls in
the pulse and in the beat, andthat is what makes us healthy
Cardiovascular wise.
The more variation in theheartbeat, the better.
(13:24):
Within a certain parameter westay within that parameter.
We don't have tachycardia, wedon't have Brady Cardia, we
don't have Exceptionally high,you know, a rhythm or anything
like that.
If we stay within the normal,healthy heart ranges, we'll have
an, a range that is veryvariable, and if we did the next
day a completely differentgraph, but within those
(13:44):
parameters, and those peoplewill score over 80 and they're
in the green box and we're like,wow, this is fantastic.
But guess what kind of scoreswe normally get?
After doing thousands of theseover 17 years, we got amazing
data and you can see most peopleare functioning, you know, very
low and sympathetic, andthey're overdrives
Sympathetically because of thelives we live in North America,
(14:05):
where go, go, go, work, work,work, try and squeeze in some
sleep, barely get exercise, andhopefully our diets are
somewhere close to nutritiousIsn't that the truth?
So that's where we're at here,and it makes it very difficult
to Regulate our nervous systemswhen we live like that and the
data shows it.
But if you want to take amoment, find a heart rate
(14:26):
variability, there are apps andsome of your digital watches
will show you your heart ratevariability.
They're pretty and they'repretty accurate.
So you can look at these thingsand then, hopefully, that
there's an algorithm to the appthat you're using that shows you
a score Maybe one out of ahundred or one out of ten and
tells you your range and whetheryou're in a healthy range or
not a healthy range and Then andthen you can start implementing
(14:46):
mindfulness, meditation, yoga,breathing, exercise, whatever it
may be to start regulating yournervous system.
Breathing is such a great way toregulate your nervous system.
Look into breathing exercises.
We'll do a podcast on breathing.
I should write that down onbreathing exercises and how to
breathe and how to help yournervous system through that and
(15:08):
how to regulate emotion andstress.
That's a great one, and thebeginners guides on YouTube are
fantastic on breathing on how tojust sit still and Breathe and
feel the air, fill your lungsand then breathe in again and
fill them even deeper andbreathe in again.
Fill me even deeper.
You you'll be amazed how manymore times you can fill your
(15:29):
lungs after you filled them.
So when we tell people, breathein hold and then breathe in some
more hold and then breathe insome more hold, and you're like
what the?
You always stop at that firstbreath and most of us barely
breathe in deeply.
We are shallow breathers.
So when you teach yourself tobreathe in deeply just that
(15:50):
first inhale, breathing in andexpanding the lungs that's a
great start.
But then you realize you canbreathe in again and you're like
whoa man, there's more room inthere.
And then you breathe in againlike where's even more room in
there, how's there so much roomin there?
And then you breathe out andfeel so good to breathe out, and
then you start to learn how toconnect your mind to breathing.
That's it.
But the beginner guide is justbreathing, just learning how to
expand your diaphragm and expandyour lungs, and that can take
(16:13):
days or weeks to learn how toget there and feel good when you
do it, and Sometimes you canfeel where your back tension is
too when you're breathing likewhy is my upper back so tight?
And you learn things about yourposture as well, which can
improve that as well.
There's a lot of great sideeffects.
Start with breathing.
If you truly want to learn howto regulate your nervous system,
which I encourage you to dobecause it just decreases
(16:34):
overall stress it's it's anamazing thing to do.
Try that.
We'll do a podcast on breathing.
I think that's gonna beabsolutely fantastic.
If you have questions, reach outto us about this stuff, and, of
course, there are therapistsout there that specialize and
are completely focused on thecentral nervous system.
Neurologists in the medicalfield are looking for disease,
(16:56):
not the hyphenated part.
They're looking for disease.
If you go see a neurologist,they're gonna run through tests
brain scans, brain MRIs, nerveconductance tests, orthopedic
neurological tests, eye examsthey're gonna do all of that to
find disease.
Hey, glad you came in today,nancy.
Your eyes are not trackingright, your reflexes are
(17:18):
diminished and we took a brainscan and you have a tumor.
Well, I mean, that's that's thelast conversation I ever want
to have in my life is to get tothat far right.
So Neurologists are there forpathology, right.
Chiropractors, and especiallyfunctional, trained or
functional neurologicalchiropractors, are the ones in
(17:39):
our society right now in NorthAmerica that are doing this work
with the central nervous system, on Adjusting the
proprioceptive parts of thenervous system.
In the central nervous system,which is the spine, you can even
do joints, you can do anklesand wrists and all these things
which play a role in that aswell, and have equipment in
their office Directly structuredaround the central nervous
(18:01):
system and stimulating andconnecting the brain left and
right brain and they can even doeye Testing, eye exercises.
They can do laser work, redlight work, they can light up
the brain, and then that's whereyou get a lot of people who
start chiropractic care, haveall these other Positive side
effects to it, where they sleepbetter, they feel less stressed
and then they would know, like,how, how is this working?
(18:23):
I came in with back pain, likebecause we're lighting up these,
the entire nervous system everytime.
We adjust you and there'sspecific techniques tonal
techniques that are used inchiropractic to help stimulate
the nervous system as well notstimulate regulate to help
regulate the nervous system.
When you go into a rehab typeoffice with physical therapy in
chiropractic you may getoverstimulated in the nervous
(18:45):
system because of the amount ofadjusting or the amount of
therapy that you get that day,which is not a bad thing it's to
help you through your injuryand get you better faster.
But constantly getting adjustedlike that keeps you in a state
of sympathetic drive.
So chiropractors that know andwork with the nervous system
will try and balance that at thebeginning, help you get out of
pain and then help balance yournervous system.
So I encourage you to find atonal or Functional neurological
(19:09):
chiropractor in your area andstart to ask them questions or
start to have them in your bedor get Established with them.
That way you can always book anappointment in the future when
you need it.
That's my best advice to havefor you there and something to
think outside the box.
Chiropractors are not just backpain doctors.
They do a lot of thisregulating stuff and they talk
about nutrition, they talk aboutsleep, because these are the
(19:31):
fundamental principles to goodhealth.
They just don't all have apodcast, like I do, so thanks
for tuning in, thanks forlistening, have a fantastic week
, stay healthy and God.
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