How daily habits impact your ANS and how to quantify it

How many times have you found yourself on autopilot, going through the motions of your daily routine without giving it a second thought? The human body and brain love routines and mundane things because each consistent task provides a sense of predictability and stability in an otherwise chaotic world of first responders. However, this penchant for routine can also lead to complacency, causing us to overlook the subtle ways in which your daily habits impact your health and well-being.

The habits you cultivate have a direct impact on your autonomic nervous system (ANS). From the moment you wake up to the moment you go to sleep, every decision you make can either help or hinder your ANS, which beyond your conscious awareness, controls your heart rate, digestion, respiratory rate, and many other processes. 

The ANS, divided into the sympathetic and parasympathetic systems, maintains a delicate balance in your body. While the sympathetic system (fight or flight) prepares your body for stressful or emergency situations, the parasympathetic system (rest and digest) aids in relaxation and recovery.

A consistent daily routine provides predictability, which can help to reduce stress and anxiety. This, in turn, can support a more balanced ANS. Conversely, a chaotic or unpredictable routine can put your ANS into overdrive, leading to chronic stress and a host of health issues.

Daily habits for first responders

In the first responder community, these daily habits take on even greater significance. The demands of the job are already very intense and unpredictable, often requiring split-second decisions and rapid responses. As a first responder, your ANS plays a critical role in how you react to those situations.

Consider the scenario of responding to a high-stress emergency call. At that moment, your sympathetic nervous system kicks into high gear, preparing your body for action. Your heart rate increases, blood pressure rises, and you’ll become hyper-alert to your surroundings. This physiological, fight-or-flight response is essential for survival in dangerous situations.

However, if this heightened state of arousal becomes the norm rather than the exception, it can have detrimental effects on both your body and mind. Chronic stress can lead to burnout, fatigue, and a weakened immune system, making you more susceptible to illness and injury.

That's why as a first responder, you must pay attention to your daily habits and how they affect your ANS. By adopting healthy lifestyle practices and prioritising stress management, you can support your body's ability to cope with stress and maintain balance.

The importance of healthy habits outside of work for your ANS

Healthy habits are more than just a series of tasks. They are a tool for managing your time, energy, stress, and well-being in a way that provides you with a sense of control to reduce stress, improve recovery, and enhance productivity. 

Your ANS thrives on regularity. It is designed to respond and adapt to patterns, which is why disruptions often lead to stress responses. Since disruptions and unexpected twists and turns are common in emergencies, it’s ever more important to develop healthy habits outside of work. 

The kind of activities that make up your habits matter. Habits full of unhealthy activities may be detrimental to your ANS and overall health. Therefore, it is essential to cultivate ones that support and nourish your ANS. This consistency reduces stress on the ANS, leading to better health, recovery, and performance.

How Daily habits Affect Your ANS: Scientific Evidence

Numerous studies have shown the impact of daily habits on the ANS. A study published in the Journal Behavioural Pharmacology found that maintaining healthy dietary habits had a positive impact on heart rate variability (HRV), a key indicator of ANS balance, and a biometric that’s been proposed as a non-invasive tool to measure the physiological stress response.

Conversely, high consumption of saturated or trans-fat, processed foods, and simple, fast-acting carbohydrates, have been found to reduce HRV.

Another study, a systemic review of more than a dozen studies, found that a consistent sleep-wake schedule and earlier sleep timing had a positive impact on overall health.

These studies, among others, show how your ANS responds to the predictability of routines. When you follow a consistent routine, your ANS can anticipate and prepare for activities, reducing stress responses and improving overall functioning.

However, it's not just about consistency. The quality of your routine also matters. Activities like regular physical exercise, a balanced diet, sufficient sleep, and stress management techniques can significantly enhance your ANS health. Let's delve deeper into these aspects.

How to quantify your habits’ impact on your ANS

HRV has been one of the main go-to biometrics in understanding ANS function through an objective lens. HRV measures the variation in time between each heartbeat, which reflects the balance between the sympathetic and parasympathetic branches of the ANS. Studies have reported that HRV is a valid and reliable method of assessing physiological responses to stressful situations

While a very individual metric, and is recommended to people not to compare to one another, generally speaking, a higher HRV is often associated with better stress resilience and overall health, while a lower HRV may indicate less resilience. 

That’s why tracking your HRV consistently, especially during sleep with a wearable, may help you establish a baseline. Once you have a baseline, you can monitor how certain habits may move the needle to either boosting or harming your HRV. A significant deviation of HRV from baseline may be indicative of chronic stress or autonomic dysfunction.

For example, you may notice that certain activities, like exercise or meditation, bump up your HRV, indicating a positive impact on your nervous system.

Conversely, other habits, such as extensive caffeine consumption or late-night meals and screen time, may be correlated with lower HRV, suggesting a need for lifestyle modifications.

Armed with this information, first responders can make informed decisions about daily routines and prioritize activities that support ANS balance, stress resilience, and overall well-being.

Healthy habits for a balanced ANS

Optimising your daily routine for a healthier ANS involves incorporating activities that support its functioning and avoiding those that can disrupt it. Here are some tips to help you create an ANS-friendly routine.

Firstly, maintain regular sleep and wake times. Consistent sleep patterns align with your body's natural circadian rhythm, aiding in the efficient functioning of your ANS. Secondly, incorporate regular physical activity into your routine. Exercise stimulates both the sympathetic and parasympathetic systems, improving their balance and resilience.

Furthermore, pay attention to your diet. Nutrition plays a crucial role in ANS health. A balanced diet, rich in fruits, vegetables, and whole grains can nourish your ANS and enhance its functioning. Lastly, include stress management techniques in your routine. Practices like yoga, meditation, and deep breathing exercises can help regulate your ANS and reduce stress responses.

In conclusion, your daily routines hold immense potential to enhance your ANS health. From when you go to sleep and wake up, to what you eat and how much media or caffeine you consume a day, each activity can impact your ANS. By optimizing your routine with regular sleep patterns, a balanced diet, regular exercise, and stress management techniques, you can support your ANS, enhance its functioning, and improve your overall well-being.

As you dive deeper into the SFR120 Programme, you’ll learn about various strategies and frameworks that may help you give up on habits that don’t serve you and develop new ones that do.

Disclaimer: This content is intended for informational and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a healthcare professional with any questions you may have regarding a medical condition.