7 Ways to Support Your Nervous System for Better Hormonal Balance
In our last blog, we explored how the nervous system and stress-response tie into hormonal changes during perimenopause. Now let’s dive into actionable steps you can take to support your nervous system — which in turn supports your hormone health.
Balance Your Blood Sugar
When your blood sugar swings (from things like skipping meals, high refined carbs, under eating protein and fats), your body triggers more cortisol and other stress signals. Stabilize meals with protein, healthy fats, fibre and healthy carbs. Many women also under eat, so be sure to aim for 3 full main meals per day that are rich in nutrients and balanced.
Prioritize Restorative Sleep
Poor sleep is a major nervous system disruptor. One study found that interrupted sleep in women led to higher bedtime cortisol and reduced morning cortisol-awakening response (their “get up and go” signal.) Aim for consistent bedtime and wake times, at least 1 screen-free hour before bed and a comfortable environment (cool, dark & quiet). Your nervous system needs the rest to reset and recover.
Gentle Daily Nervous-System Regulation
Practice slow, deep breathing — “The Psychological Sigh” is a great option — inhale through your nose 80%, take 1 more quick inhale & then exhale fully and slowly through your mouth
Short mindfulness breaks
Gentle movement (restorative yoga, walking outdoors)
Research shows that slow breathing exercises improve heart-rate variability and reduce cortisol. These act like a “rest-and-digest” switch for your nervous system.
Mindfully Support Your Adrenals & Stress Response
You’ve likely heard of “adrenal fatigue”, really referring to HPA-axis deregulation, which absolutely impacts the nervous system and hormones. Supporting this system is crucial and here are a few ways to do so:
Include nutrients like: magnesium, B vitamins, vitamin C and plenty of bioflavonoids
Get good quality sleep
Reduce or eliminate caffeine and alcohol
Consider adaptogens, directed by your nutritionist
Nourish With Nervous-System Friendly Foods
Foods rich in omega-3 fats (wild salmon, flaxseed), magnesium-rich greens (avocado, spinach, Swiss chard), fermented foods (good for gut-brain axis) can all help support the nervous system. High-quality animal protein, such as beef and salmon, is also essential for nourishing the nervous system, adrenals and hormones.
Create Emotional & Environmental Safety
Your nervous system thrives in safety. That means: brain retraining, reducing sensory overload, breath work, heart and mindset work, spending time in nature, building meaningful connections, journaling, prayer and meditation can all help move your body into “rest and digest” and develop a sense of safety. These aren’t fluff — they physically shift your nervous system out of chronic activation.
When to Get Personalized Support
If you’re still experiencing symptoms — intense anxiety, overwhelming fatigue, frequent night sweats, persistent mood instability, GI issues or other symptoms — it may be time for deeper evaluation, such as functional hormone testing. At Winnipeg Nutrition, we help women like you every single day, navigate hormonal chaos and help you better understand and work with the interplay between your hormones and nervous system — leaving you with REAL results that last!
It’s Time To Take Action — Get The Support You Deserve
Start with just a couple of the suggestions we’ve listed here, and take action today. Alternatively, book a session with our team at Winnipeg Nutrition. We’ll assess where your nervous system and hormones are currently at, and build a personalized plan to support nervous-system regulation, nutrition, rest, and hormone balance — so you can move through perimenopause with more ease, clarity, and vitality.
Sources:
Effects of Sleep Fragmentation and Estradiol Decline on Cortisol in a Human Experimental Model of Menopause — https://pubmed.ncbi.nlm.nih.gov/37207451/
