Melissa Trotman, owner of Vital You Functional Medicine based in Annapolis, Maryland, working at her computer.

The Vital You Collective

The Functional Medicine Blog and Digital Newsletter

The world of Functional Medicine is small. However, that means it’s also a close-knit and supportive community eager to share valuable information. In this newsletter, you’ll find helpful industry data, practical health tips, and lifestyle strategies to help you rediscover vitality and cultivate longevity.

Stay Informed. Be Healthy. Live Better.

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3 Nutrients for Nervous System Resilience

Your nervous system is at the heart of nearly every essential function in your body—sleep, mood, hormones, metabolism, gut health, and more. To keep it balanced and resilient, you need more than just stress management practices. Nutrition plays a vital role, and three key nutrients stand out as essential for nervous system health. Magnesium: The Calming Mineral Magnesium is a superstar nutrient for nervous system resilience. It serves as a cofactor in the production of neurotransmitters like serotonin and GABA, which are critical for mood regulation and calming the nervous system. Magnesium also relaxes muscles and supports overall nerve function. Where to Find Magnesium: If stress or poor diet is depleting your magnesium levels, supplementation may also help restore balance. B Vitamins: Energy and Protection B vitamins play multiple roles in nervous system function. Vitamin B6 is essential for producing serotonin, the neurotransmitter often called the “feel-good hormone.” Vitamin B12 supports the myelin sheath—a protective covering that helps nerve cells communicate efficiently. Other B vitamins, like B1, B2, and B3, are involved in energy production, giving your nervous system the fuel it needs to function optimally. Where to Find B Vitamins: Vegans and vegetarians should pay close attention to B12 intake, as it’s primarily found in animal products. Choline: The Parasympathetic Powerhouse Choline is crucial for the production of acetylcholine, the primary neurotransmitter of the parasympathetic nervous system, which governs the “rest and digest” state. Without enough choline, your body may struggle to activate this calming system effectively. Where to Find Choline: How to Support Your Nervous System with Food A diet rich in these nutrients can have a profound impact on your nervous system health. Start by evaluating the foods you eat daily. Are you getting enough magnesium, B vitamins, and choline? If not, consider adjusting your diet or incorporating high-quality supplements to fill in the gaps. Your nervous system thrives on consistency, so aim to include these nutrient-rich foods regularly. Combined with other supportive practices like breathwork, movement, and rest, nutrition can help keep your nervous system balanced and resilient. Book a call today to start your journey to a more vital and healthier you.

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How Food Impacts Your Nervous System Regulation

When it comes to regulating your nervous system, most people focus on practices like breathwork, meditation, or movement—and while those are essential, they’re only part of the picture. What you eat plays a pivotal role in how well your nervous system functions. A dysregulated nervous system can make it harder to heal chronic issues like gut imbalances, hormone disruptions, or metabolism problems. To support your nervous system fully, you need to consider not only your lifestyle but also your diet. The Nutritional Key to a Balanced Nervous System Here’s how specific dietary choices affect nervous system regulation: Protein:Protein is rich in amino acids, which your body uses to build neurotransmitters like serotonin and dopamine. These chemicals are essential for emotional balance, stress resilience, and overall nervous system function. Without enough protein, your nervous system may struggle to regulate mood and stress effectively. Fats:Healthy fats (like those from avocados, nuts, seeds, and fatty fish) are the primary structural components of nerve cell membranes. These fats support communication between nerve cells, making them crucial for a well-functioning nervous system. Sugars:Frequent blood sugar spikes and crashes create a physiological stress response, activating the sympathetic nervous system (fight-or-flight mode). This constant “on edge” state can make it difficult for your nervous system to regulate. Prioritize balanced meals with protein, healthy fats, and complex carbohydrates to maintain steady blood sugar levels. Alcohol:While alcohol may feel calming initially, it’s a short-lived effect. Alcohol consumption triggers the release of cortisol—the stress hormone—which over time can dysregulate your nervous system and increase your stress response. Caffeine:Caffeine stimulates the sympathetic nervous system, which can leave you feeling frazzled if consumed in excess or too late in the day. This can interfere with your nervous system’s ability to settle into the parasympathetic “rest and digest” mode. The Bottom Line We can’t expect our nervous systems to stay regulated and resilient if we’re not mindful of what we eat. Think of your diet as fuel for your nervous system. Foods rich in protein, healthy fats, and balanced nutrients provide the building blocks your nervous system needs to thrive, while minimizing sugar, alcohol, and excessive caffeine helps keep it from becoming overworked. By combining mindful eating with practices like movement, breathwork, and meditation, you can create a holistic approach to nervous system regulation that supports both your physical and emotional well-being. Book a call today to start your journey to a more vital and healthier you.

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4 Types of Movement to Activate Your Parasympathetic Nervous System

Your nervous system thrives on movement. Why? Because movement sends powerful signals about your state of safety or danger. Gentle, mindful movements in particular help your nervous system shift into the parasympathetic state—the “rest and digest” mode—where healing and restoration occur. How Movement Supports Your Nervous System The primary role of your nervous system is to assess safety. Are you in danger, requiring activation of the sympathetic (fight-or-flight) mode? Or are you safe, allowing the parasympathetic mode to take over? Gentle movements like yoga, stretching, or walking signal to your body, “It’s safe to relax.” This activates the vagus nerve and encourages a calm, regulated state. 4 Best Types of Movement to Activate the Parasympathetic State Yoga Yoga combines intentional breathing with mindful movement, making it one of the best practices for nervous system regulation. It promotes relaxation, enhances body awareness, and gently releases tension. Stretching Simple stretching helps release physical tightness while signaling to your body that it’s okay to slow down. Even a few minutes of stretching can reset your nervous system during a busy day. Dancing Dancing isn’t just fun—it’s also incredibly grounding. Whether it’s freestyle movement in your living room or a dance class, letting your body move freely is a powerful way to release stress and connect with joy. Walking in Nature There’s a reason people feel calm and rejuvenated after a walk outdoors. Walking in nature combines rhythmic movement with soothing environmental stimuli, like the sound of birds or the rustle of leaves. This combination works wonders for the nervous system. Two Ways to Use Movement for Nervous System Regulation In-the-Moment Reset:When you notice yourself feeling stressed or overwhelmed, pause and try one of these movements. A short walk, a few yoga poses, or a gentle stretch can help bring you back to center. Daily Maintenance Routine:Incorporate movement into your everyday life to keep your nervous system resilient and balanced. Whether it’s a morning yoga flow or an evening walk, regular movement acts as a preventive tool, ensuring your system doesn’t get stuck in overdrive. Movement Is Medicine for Your Nervous System By including these gentle movements in your life, you can nurture your nervous system and promote a state of calm and healing. Experiment with what feels best for you and enjoy the benefits of a more regulated, balanced body and mind. Book a call today to start your journey to a more vital and healthier you.

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Feel Less Burned Out with Intentional Rest

Do you ever get to the end of the day and feel completely fried—or worse, “wired but tired”? Your nervous system may be crying out for help. Many of us push through our days on autopilot, caught in a cycle of go-go-go until we crash. Society has normalized this pace, but the truth is, our bodies—and especially our nervous systems—aren’t designed to run without breaks. The Role of Intentional Rest Intentional rest is the antidote to burnout. It’s not about waiting until you’re exhausted to collapse; it’s about building restorative pauses into your day. These small breaks act as a “reset button” for your nervous system, helping you stay balanced and energized. How to Incorporate Intentional Rest Intentional rest can look different for everyone. The key is finding what works for you and sticking with it. Here are a few simple ideas to get started: ✨ Stretch Every Hour:Set a timer or reminder to get up from your desk once an hour. Stretch your body, move around, and release tension that may be building up. ✨ Practice Deep Breathing:Take two minutes to close your eyes and focus on slow, deep breaths. This activates the parasympathetic nervous system, helping you feel calm and centered. ✨ Take a Mini Recharge Break:Use an extra five minutes during your lunch break to sit in your car, listen to music, or simply enjoy some quiet time. Why It Matters Your nervous system is constantly responding to your environment—processing inputs, managing stress, and keeping you functioning. Without intentional rest, it gets stuck in overdrive, leading to feelings of exhaustion, irritability, and overwhelm. By scheduling rest breaks into your day, you give your nervous system the space it needs to regulate and recover. What’s Your Experience? Have you tried building intentional rest into your day? If so, what worked for you? If not, consider starting with one small change, like a two-minute breathing exercise or an hourly stretch. Over time, these small efforts can make a big difference in how you feel at the end of each day. Book a call today to start your journey to a more vital and healthier you.

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The Power of Intentional Rest for Your Nervous System

Do you often end your day feeling completely drained, or worse, “wired but tired”? This state—where your nervous system is running on high but you have no energy left—is a sign that your body isn’t getting the rest it needs throughout the day. Our modern culture glorifies busyness, pushing us to go non-stop. But here’s the reality: your nervous system wasn’t designed to operate like that. Without intentional breaks to reset, you risk burning out physically, mentally, and emotionally. Why Intentional Rest Matters Intentional rest isn’t about waiting until you’re utterly exhausted to collapse on the couch. It’s about consciously scheduling small moments of rest during your day to allow your nervous system to reset and regulate. When you pause, even briefly, you signal to your body that it’s safe to slow down. These moments of rest reduce stress, improve focus, and help you end your day with more energy and balance. Easy Ways to Incorporate Intentional Rest Rest doesn’t have to mean lying down for hours. It can be woven into your routine in simple, practical ways: ✨ Stretch Regularly:Set a timer to get up from your desk every hour. Stretch your body or take a short walk to release tension and shift your energy. ✨ Breathe:Take a moment to close your eyes and practice deep breathing for two minutes. This activates the parasympathetic nervous system, helping you feel calm and grounded. ✨ Lunch Break Recharge:Use a few extra minutes during your lunch break to relax. Sit in your car, close your eyes, or listen to calming music—whatever helps you reset. Make Rest a Non-Negotiable The key to effective intentional rest is scheduling it into your day like any other priority. Think of these moments as a “reset button” for your nervous system, preventing the buildup of stress and exhaustion. By making rest a routine, you’ll feel less fried and more resilient by the end of the day. Book a call today to start your journey to a more vital and healthier you.

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The Importance of Daily Practices for Nervous System Regulation

Your nervous system is always active, constantly responding to the inputs it receives. Some of these inputs help regulate and calm your system—like a serene walk in nature or a favorite soothing playlist. Others can dysregulate it—such as being yelled at or scrolling through alarming news. Because of this, nervous system regulation isn’t just about reacting in the moment; it’s about proactive, daily maintenance. Developing a regular practice to support your nervous system can help you stay resilient and balanced, even in the face of life’s stressors. Two Approaches to Nervous System Regulation In-the-Moment RegulationWhen you feel triggered or stressed, pause and take immediate steps to bring yourself back to center. One of the simplest ways to do this is through deep breathing. A few intentional, slow breaths can activate the vagus nerve, helping shift your body from “fight or flight” to “rest and digest.” Daily Maintenance PracticesRather than waiting until stress hits, daily practices help keep your nervous system resilient and better equipped to handle challenges. Consistency is key. Here are some simple but powerful practices to incorporate into your routine: Why Daily Practices Matter Your nervous system craves signals of safety, and daily regulation practices send a consistent message: “You are safe.” This not only helps you feel more balanced in the moment but also creates long-term resilience, allowing your body to recover faster from stress and function optimally. Start Small and Stay Consistent If you’re new to nervous system regulation, start with one or two practices that feel achievable and enjoyable. Over time, these small daily efforts can create a profound impact on your overall well-being. Book a call today to start your journey to a more vital and healthier you.

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