Changes in atmospheric pressure and the autonomic nervous system - Nutritionist's Column Vol.43

There's a saying that "when an old wound hurts, it will rain," and it's well known that the weather can have a big impact on pain.
In addition, you may feel a headache when it starts raining, or feel fatigued during a typhoon...I'm sure there are many people who tend to feel depressed when the rainy season begins and the humid weather.

Recent research has shown that changes in air pressure and temperature fluctuations can actually cause a variety of ailments, including pain.
This time, we'll talk about the relationship between weather and the body.

Physical discomfort that occurs when there are changes in the weather, such as air pressure, temperature, or humidity, is called "meteorological illness."
On rainy days, some people experience sensory symptoms such as "not feeling motivated" or "feeling sluggish," but "meteologic illness" is a general term for illnesses and symptoms that are affected by weather, and can include pain, dizziness, tinnitus, fatigue, angina, low blood pressure, asthma, and depression.

Many people can relate to this "meteorological illness," but it is said that there is still much that is not clearly understood about it.
Although the mechanism has not been fully elucidated, it is believed that atmospheric pressure plays a major role in the onset of the condition.

Low pressure is the cause of bad weather such as the rainy season, typhoons, and heavy rain.
When low pressure causes large changes in air pressure, the "inner ear" at the back of the ear, which acts as a sensor that detects air pressure, sends signals to the brain, activating the autonomic nervous system. It is thought that this can lead to autonomic nervous system disorders in people who are sensitive to air pressure.

The autonomic nervous system, which controls the movement of internal organs, consists of sympathetic and parasympathetic nerves, and cannot be controlled consciously.
The sympathetic nervous system is dominant during daytime activities, and when you feel nervous or excited, it makes you sweat and your heart beat faster.
The parasympathetic nervous system becomes dominant when you are relaxed, and increases the activity and maintenance of internal organs at night and while you are sleeping.
Reference: Talking about the Autonomic Nervous System ~ Nutritionist's Column Vol.36

The sympathetic nervous system has a major influence on changes in atmospheric pressure.
Sympathetic nerves activated by changes in air pressure can directly stimulate pain nerves or cause blood vessels to expand and contract excessively, stimulating the surrounding nerves, resulting in a variety of symptoms.
Of course, in addition to air pressure, changes in humidity and temperature can also affect the autonomic nervous system and manifest as physical and mental discomfort.
In order to alleviate these symptoms, which are also known as weather-related illnesses, one easy method to incorporate into your lifestyle is to live a life that regulates the autonomic nervous system.

■ Prepare for weather illness through diet

Rain and typhoons are natural phenomena.
It's something that can't be avoided, so it's important to be prepared.
I will introduce what you can do to achieve this.

a. Improve your intestinal environment

The autonomic nervous system and the intestines are closely related.
The first step is to improve your intestinal environment.
When the autonomic nervous system is disturbed, it affects the intestines and worsens the intestinal environment, but if you focus on a diet that improves your intestinal environment, it will suppress the activity of bad bacteria that send harmful substances into the bloodstream, and directly lead to balancing the autonomic nervous system.

The intestines have the role of digesting and absorbing food and excreting waste.
When the sympathetic nervous system of the autonomic nervous system is dominant, intestinal peristalsis stagnates, and when the parasympathetic nervous system is dominant, intestinal peristalsis is active.
When intestinal peristalsis is occurring properly, unnecessary substances in the intestines are pushed out one after another, which has a positive effect on the intestinal environment.
In this way, the autonomic nervous system and the intestines are closely related.
To achieve this, we first need to improve our intestinal environment.

Point 1: The key is to actively use lactic acid bacteria to keep the ratio of good bacteria in the intestines high. The most representative of good bacteria is "lactic acid bacteria."
It is also found in fermented foods such as yogurt, pickled vegetables, and kimchi.

Tip 2: Be sure to consume dietary fiber. There are two types of dietary fiber: soluble dietary fiber and insoluble dietary fiber.
Water-soluble dietary fiber, found in seaweed, fruits, and vegetables such as okra, easily absorbs water and helps soften stool.
Insoluble dietary fiber, found in burdock, sweet potato, and other high-fiber vegetables, absorbs water in the intestines, increasing the amount of stool, and stimulates the intestines to promote peristalsis. The key is to consume these two types of dietary fiber in a balanced way.

b. Take in nutrients that regulate the autonomic nervous system

Nutrient 1: Protein Some of the essential amino acids, which are the building blocks of protein, are necessary for the production of neurotransmitters in the brain.
Tyrosine produces norepinephrine and adrenaline, which stimulate the autonomic nervous system, and dopamine, which brings about pleasure.
Also, serotonin, which has a calming effect, is produced from tryptophan.

Since essential amino acids cannot be synthesized in the body, it is important to eat plenty of protein-rich foods such as meat, seafood, and soybeans.
If you're busy, it's a good idea to take in some protein.
GRØN 's protein contains superfoods, so you can also take in vitamins and minerals.

Nutrient 2: Vitamin B6
Vitamin B6 is needed to synthesize serotonin, which has a calming effect on the mind, from tryptophan.
It is found in meat, bonito, tuna, bananas, natto, and vegetables.

Nutrient 3: Vitamin B1
It improves blood circulation and promotes the excretion of fatigue-causing substances.
It also acts on the nervous system and stabilizes emotions.
It is found in pork, eel, brown rice, etc.
Absorption is increased when eaten with onions or leeks, which are rich in allicin.

Nutrient 4: Vitamin B12
It has the effect of stabilizing the autonomic nervous system.
It is found in shellfish such as mussels and ark shells, as well as beef and chicken liver.

Nutrients (other): It is also recommended to consciously consume the minerals zinc (oysters, abalone, king crab, dried squid, pork liver), which regulate the autonomic nervous system, magnesium (fried tofu, tofu, kinako, etc.), and iron (liver, prunes, spinach, etc.).

c. Regulating the autonomic nervous system through diet

・Eat three meals at fixed times. This helps regulate the daily rhythm of your autonomic nervous system.

- Try to eat foods that are easy to digest and absorb, do not overeat, and only eat until you are 80% full, to avoid putting a strain on your stomach and intestines.

・Start with vegetables and meat.

<Explanation here>
When you eat carbohydrates or sweets on an empty stomach, your blood sugar level rises sharply and the pancreas secretes a hormone called insulin to lower it.
In response to the sudden rise in blood sugar level, hormones such as norepinephrine and dopamine are released in the body in an attempt to lower the blood sugar level.
These have the effect of dominating the sympathetic nervous system, which can cause an imbalance with the parasympathetic nervous system.
To do this, start by eating foods rich in protein and fat, such as meat and eggs, which do not cause blood sugar levels to rise suddenly.
Eating foods high in carbohydrates such as rice or bread afterwards can help prevent a sudden rise in blood sugar levels.

d. Exercise to regulate the autonomic nervous system

It is recommended that you make exercise a habit, especially in the evening.
It is said that it is important to move the body through moderate exercise and stretching to improve blood circulation, and to build up physical strength on a daily basis.
Light exercise, especially in the evening, is said to secrete serotonin, a neurotransmitter that helps balance the mind, leading to better sleep.
Even if you're not good at exercise, try incorporating some abdominal breathing into your routine.
This is a breathing technique in which you inflate your stomach when you inhale and deflate it when you exhale.
Abdominal breathing is said to have the effect of relaxing the mind and body by stimulating the autonomic nervous system and turning on the parasympathetic nervous system.
It is recommended that you do this at your own pace before going to bed.

e. Regulating the autonomic nervous system through quality sleep

Getting good quality sleep is very important for maintaining mental health.

- Wake up at the same time every morning, open the curtains, and let in some sunlight.
- Before going to bed, avoid consuming caffeine such as coffee or tea, and alcohol, and prepare for sleep by creating an environment that is conducive to sleep, such as room temperature and bedding.
- Relax by taking a leisurely bath in lukewarm water.

Reference: Sleep and immunity ~ Nutritionist's Column Vol. 18 (Part 1)
Reference: Food to improve the quality of your sleep ~ Nutritionist's Column Vol. 18 (Part 2)

Physical and mental discomfort caused by changes in the weather.
Why not try regulating your autonomic nervous system to help build a body that can withstand changes in the weather?

For those who are lacking in protein and vitamins, you can purchase GRØN, a domestically produced plant-based protein, here .

——————————————————
Nutritionist, Food Education Instructor, Food 6th Industrialization Producer Level 4
Ayako Ishihara

A nutritional advisor in the healthcare field and an agribusiness professional.
She is involved in a variety of activities specializing in the fields of beauty and health, including giving lectures to Miss World Japan candidates.

With the philosophy of "enriching the mind and body through food and realizing a vibrant society where people and communities are connected," he founded i-Field Co., Ltd. in 2013 and serves as its representative.
He is a core member of the food team for "DINING OUT," which opens outdoor restaurants in various regions, and also participates in fashion brand projects.
She is also involved in the promotion of local ingredients, product development and production specializing in "health" and "beauty," branding, concept design, food hygiene, sales promotion, training planning and management, etc. She is in charge of nutritional supervision for GRØN's product development, proposing ways to incorporate them more effectively into consumer health.

——————————————————