Which Diet Is Best For Me?

Paleo, keto, vegetarian, low-carb, South Beach diet, Mediterranean, plant-based… all of the different diets and “lifestyles” can feel a bit overwhelming when trying to figure out what the best eating option is for you! Often times these eating lifestyles are presented as a one-size fits all magic bullet, but scientific research suggests that depending on the state of your autonomic nervous system, one way might be better than another. 

Wait, what the heck is my autonomic nervous system? 

I’m so glad you asked! The autonomic nervous system is the part of our nervous system that sends signals and operates without us consciously thinking about it. It supplies all of our internal organs and blood vessels! The autonomic nervous system is broken up into two main divisions, the sympathetic and the parasympathetic… starting to sound more familiar? You’re probably familiar with the term “fight or flight or freeze response”, this is the responsibility of the sympathetic nervous system. You’re probably also familiar with the term “rest and digest”, this is the responsibility of the parasympathetic nervous system. 

Depending on factors such as the environment we grew up in and the current stressors we are facing (or not facing), sometimes we have a division of our autonomic (automatic) nervous system that is more dominant than the other and this can result in different characteristics and symptoms. People who tend towards “rest and digest” will typically be less active, have a low resting heart rate and respiration rate, good digestion and expression, and will have a tendency towards depression when experiencing emotional stress. People who tend towards “fight, flight, or freeze” will typically be highly active, high heart rate, high respiratory rate, poor digestion and expression, and will have a tendency towards anxiety when experiencing emotional stress. A dentist actually determined that typically someone who is predominantly parasympathetic will have a broad palate whereas predominantly sympathetic will have a narrow palate due to increased breathing efforts. Ideally we are wanting to reach a place where our sympathetic and parasympathetic systems are equally or near equally active. 

Did Any of That Sound Familiar?

You most likely were able to get a pretty good idea of where your nervous system falls as you were reading through that list of characteristics. So now what does that mean for the type of eating that is ideal for the current state of your body?

According to research conducted by Dr. Nicholas Gonzalez and Dr. Linda Isaacs, in order to get someone in a sympathetically dominant state towards balance, they benefit from an alkaline diet and increased calcium [1]. An alkaline diet is going to be comprised of mostly plant-based foods, lots of water and cutting back on acidic foods like alcohol, sugar, meat and processed foods. In regards to calcium, it’s a common misconception that you can only get it from dairy; in fact some of the most calcium rich foods are not dairy at all! To increase your intake of calcium look to incorporate seeds (think poppy seeds, sesame seeds, and chia seeds), leafy greens (collard greens, kale, or spinach), rhubarb, edamame and figs. [2]

The research also found that in order to get someone from a parasympathetic-dominant state towards balanced, they benefit from an acidic diet and increased levels of magnesium and potassium [1]. An acidic diet would include higher amounts of meat, eggs, and grains while still looking to avoid alcohol, sugar and processed foods. To increase your intake of magnesium and potassium incorporate foods such as dark chocolate (milk does NOT count, you’re looking for 70-80% cacao or higher), avocados, nuts (almonds, cashews and Brazil are all full of magnesium), legumes, and grains such as quinoa or buckwheat. [3]

Once a person has reached a point of balance between sympathetic and parasympathetic they will have a good amount of flexibility in their diet while maintaining with supplements. Typically at this point a person is so in tune with their body that they are able to eat based on what their body is telling them. Some days they may crave red meat and other days they may eat primarily vegetables and this is all based on the state of their nervous system that day. Our bodies are incredibly adaptive and when in a healthy state, can actually give us a tremendous amount of insight into what we need. 

How can I be sure of whether I’m in a state of sympathetic or parasympathetic dominance or balanced?

Seeking the guidance of a healthcare practitioner who is trained and experienced in nutrition and/or functional medicine is your best bet. Based on medical history, exam findings, and bloodwork they can get a good picture of how your body is operating and what would best support you in achieving a balanced nervous system. Dr. Nikki is able to help walk you through this process and/or help you find someone locally if you don’t live in the DFW area and don’t want to do an online consultation.

The next time a new diet comes out that is all the rage, just remember that while it may be great for some people, it may not be best for you! As always, we at Renew and Restore Wellness are here to help you be able to live your best life. If you have any questions, please don’t hesitate to give us a call or ask at your next appointment. 

**Disclaimer** If you are experiencing specific health concerns, it is important that you consult with a healthcare professional before making any significant dietary changes. 

Resources

1) (February 21, 2018). The science behind “different people, different diets”. Retrieved on July 1, 2020. https://goodfoods.coop/the-science-behind-different-people-different-diets/

2) (July 27, 2018). Top 15 Calcium Rich Foods (Many are non-dairy). Retrieved on July 2, 2020. https://www.healthline.com/nutrition/15-calcium-rich-foods#section8

3) (August 22, 2018). 10 Magnesium-Rich Foods That Are Super Healthy. Retrieved on July 2, 2020. https://www.healthline.com/nutrition/10-foods-high-in-magnesium#section7