By Jennifer Tardy
Even the most perfect nutrition plan can fall flat if your body is stuck in fight-or-flight mode. When you’re constantly in survival mode, your body doesn’t prioritize healing—it holds on to fat, suppresses digestion, and throws hormones out of balance.
That’s why nervous system regulation is a key part of my holistic health programs. When we help the body feel safe, true healing becomes possible.
Processed Foods Disrupt Hormones and Metabolism
A new study found that men who ate more processed foods had:
• Lower testosterone
• More body fat
• Higher levels of hormone-disrupting chemicals such as phthalates
Researchers concluded that the issue goes far beyond calories or macros. Processed foods interfere with hormones and metabolism—they send the wrong signals to your body. Food is more than fuel; it’s information that tells your body how to function.
How Breathwork Resets the Nervous System
Your breath is one of the most powerful tools for restoring balance. Shallow breathing signals the sympathetic nervous system (fight-or-flight), while slow, deep breathing activates the parasympathetic nervous system (rest-and-digest).
When your body is in a parasympathetic state, it can:
• Think clearly
• Balance hormones
• Digest food properly
• Support immunity
• Regulate blood pressure
Just a few minutes of breathwork a day can shift your physiology and help retrain your nervous system to stay calm—even during stressful moments. Over time, this practice supports longevity and resilience.
Easy Breathwork Practices
October is Healthy Lung Month, making it the perfect time to explore the power of breath. Try these three simple practices anytime, anywhere:
4-7-8 Breathing
Inhale for 4 → Hold for 7 → Exhale for 8
Best for calming anxiety and winding down for sleep.
Box Breathing
Inhale 4 → Hold 4 → Exhale 4 → Hold 4
Great for focus and easing overwhelm.
5-Finger Breathing
Trace each finger while you breathe in and out.
A kid-friendly way to ground yourself in seconds.
These techniques work by stimulating the vagus nerve, helping your body naturally shift into rest-and-digest mode.
Seasonal Foods to Support Healing
Fall offers an abundance of foods that naturally support your body’s needs:
• Apples and pears – fiber and steady blood sugar
• Pumpkin and winter squash – immune-boosting beta-carotene
• Sweet potatoes – nutrient-dense carbs for energy
• Leafy greens – detox and hormone balance
• Beets and carrots – circulation and liver support
• Brussels sprouts and cabbage – gut and estrogen balance
Eating with the seasons not only boosts flavor and saves money, it helps your body align with nature’s rhythms. Pairing seasonal foods with daily breathwork is a simple yet powerful way to ground your nervous system and metabolism this fall.
Jennifer is a IPHM, Certified Holistic Nutritionist, Integrative Health Coach and a Personal Trainer. Eating for Healing Nutrition and Wellness transforms lives through the power of holistic nutrition.
She can be reached at 803-556-2593. Her website is www.eatingforhealing.org.
