Your Body Image May Be Affecting Your Nervous System
In my group coaching program, we discussed how body image and body shame affect our nervous systems. I thought you might want in on that conversation too.
My mission is to support you in mending your relationship with eating, movement, and your body as you age.
So let's start with a basic understanding of your nervous system, how it may become dysregulated, and then what dysregulation looks like.
Nervous System Dysregulation
Your nervous system is the complicated and vast network of neurons whose primary role is to generate, modulate and transmit information between your body's different parts. Your nervous system regulates vital bodily functions (cardiac function, breathing, digestion), sensations, and movements. Ultimately, your nervous system presides over everything that makes you human; your consciousness, thoughts, behaviors, and your memories.
A regulated nervous system supports your optimal well-being as you age. It ensures that your body adapts to changes in your environment so you maintain a state of homeostasis, or balance. This includes regulating your response to stressors, sleep regulation, appetite and digestion, mood management, focus and attention, and basically, the general functioning of all bodily systems. However, many factors stress your nervous system and may create dysregulation. Trauma* (see definition below), chronic stress, genetic predisposition, environmental stress and systemic oppression, and perhaps menopause contribute to nervous system dysregulation.
Not meeting your body's energy needs, or undereating/restricting calorie and carbohydrate intake, contributes to nervous system dysregulation. Your brain uses 20-25% of the calories you consume and requires carbohydrates to function optimally. Deficiencies in certain nutrients essential for the proper functioning of the nervous system, such as B12, Omega-3 fatty acids, and others, may contribute to dysregulation too. It's important to note that we are all unique and have diverse nutritional needs based on our medications, disease processes, histories, and genetics.
Nervous System Dysregulation can feel like you are stuck in overdrive or hypervigilance, shut down, or numbed out.
Common Symptoms are:
Elevated or irregular heart rate
Anxiety or agitation
Nausea or feeling ‘off’
Short of breath
Feeling frozen or ‘stuck’
Sweating
Feeling on edge
Problems with sleep
Feeling overstimulated
Gut/Digestion issues
Difficulty focusing or concentrating
Irritability or Reactivity
Depression or Feeling Shut Down
We all experience some of these symptoms sometimes, and that's okay. There is reason for concern and care if you are experiencing more of these symptoms more frequently or feel stuck there.
Body Image and Dysregulation
If you've been in our community very long, you've heard my discussions (rants!) about the societal pressures to look young, thin, and fit. In this youth-obsessed diet/wellness-focused culture, the longer you live, the more likely you are to experience Body Shame, Weight Stigma, Chronic Dieting, and Eating Disorders, which are experienced as trauma* and contribute to the dysregulation of your nervous system.
When the very body you live in feels "not enough" or "wrong," you are more likely to feel like you do not belong. Depending on your internalized ageism and the ageism you encounter in your day-to-day life, growing older may leave you feeling invisible or irrelevant.
A sense of belonging and feeling seen provide a feeling of safety. No longer feeling safe increases your risk of nervous system dysregulation. Many of my clients report feeling less safe in the world when they gain weight, become less able-bodied, and grow older. It is not surprising that these changes in your body contribute to your risk of feeling like you no longer belong and, therefore, become dysregulated occasionally, or more frequently.
*My working definition of trauma is:
A breach of one's protective barrier, either physical, mental, energetic, or spiritual.The event that caused the trauma passes, but the body still believes it's under threat. This taxes all of the body's systems, and we begin to experience wide-ranging symptoms and imbalances that can become chronic.
What needs to be understood about trauma is that it's not the painful experiences we've had; it's the impact that those experiences have had on us. Because trauma increases stress and decreases trust, it takes a considerable physical and emotional toll and profoundly affects how we relate to each other.
We believe that it is our collective responsibility to find ways to understand, support, and create healing possibilities for ourselves and one another—as well as to examine and repair the systems, institutions, and inequities that create the conditions for trauma in the first place.
-Adapted from Michael Stone and Molly Harris
Regulating Your Nervous System
Yes, it is important that your nervous system is able to activate when there’s a threat. You are wired to protect yourself and survive. But it is not healthy to get stuck there. Your body is designed to re-regulate naturally. If re-regulating does not feel like your strong suit, you may benefit from learning more self-regulating skills. The good news is you can return to a state of calm, presence, and connection with practice.
There are various ways to self-regulate, so this is a brief summary of accessible options. Please experiment and take what might work for you and leave the rest:
time in nature
slow, conscious movement such as restorative yoga, tai chi, or qi gong
connection with your senses
time with and the touch of loved ones or a pet
gentle movement such as a walk or a bike ride
listening to music or playing an instrument
creating art or projects
watch a familiar or favorite show
spiritual practice
sometimes folding laundry or taking a bath feels like it regulates my nervous system, so it doesn't have to be complicated!
Both strengthening your ability to re-regulate your nervous system and preventing dysregulation, as best you can, will contribute to a more resilient nervous system and your well-being.
Combining 1-dismantling internalized ageism and anti-fat bias and 2-protecting yourself from ageism and diet/wellness culture as much as possible through boundary setting (the topic of a future newsletter!) will decrease your dysregulation over time.
This is not an easy or simple endeavor! Developing awareness, along with small steps and practices over time, will make a big difference in your ability to find more peace of mind, body, and spirit. There is no need to rush yourself. Take your time and be gentle with yourself.
Meanwhile, I am hopeful that the pro-aging and body liberation movements are helping us all to dismantle harmful belief systems. Please remember that you are not alone. Let's keep talking!