Your nervous system is always working behind the scenes—regulating your mood, energy, sleep, and response to stress.
The good news is that what’s in your kitchen can play a huge role in supporting it. These simple food swaps help your body stay more balanced and your mind feel more steady, without needing a major lifestyle overhaul. Chances are, you’ve already got many of them in your cupboards.
1. Swap vegetable oil for extra virgin olive oil.
Vegetable oils might seem like the neutral go-to for cooking, but many are highly processed and high in omega-6 fatty acids, which can contribute to inflammation when consumed in excess. This kind of low-grade inflammation can keep your nervous system in a subtly overactive state, making it harder to feel calm or emotionally grounded.
Switching to extra virgin olive oil is a simple upgrade with real benefits. It’s packed with healthy monounsaturated fats and polyphenols, which help protect the brain and support long-term nervous system health. Whether you’re drizzling it over roast veg, using it in salad dressings, or lightly sautéing, this oil is a deliciously nourishing choice that adds flavour and function to your meals.
2. Swap white bread for sprouted or wholegrain.
White bread breaks down fast, flooding your bloodstream with glucose and leading to energy dips, irritability, and increased stress hormones, all of which put pressure on your nervous system. While it might be comforting in the moment, it often leaves you feeling off-kilter soon after.
Sprouted or wholegrain breads, on the other hand, offer complex carbohydrates that release slowly, helping to stabilise blood sugar and energy levels throughout the day. They also provide more fibre, magnesium, and B vitamins—nutrients that support nerve health, help your body handle stress better, and make you feel more emotionally balanced in the long run.
3. Swap sugary cereal for oats with healthy fats.
Many cereals marketed as healthy are packed with added sugars that spike your energy and then drop it just as fast, leaving your nervous system on high alert before the day’s even begun. That morning crash can affect your focus, mood, and how well you handle stress before lunch.
Oats, especially when combined with healthy fats like flaxseeds, chia, or almond butter, make a much more supportive breakfast. They release energy slowly, help maintain balanced blood sugar, and offer essential minerals like magnesium and zinc that nourish your nervous system. Plus, you can customise your bowl in endless ways, keeping it interesting without compromising your health.
4. Swap table salt for mineral-rich sea salt.
Standard table salt is refined and often stripped of the trace minerals your body needs to function well. While it gets the job done in flavour, it doesn’t offer much in terms of nourishment, and many people unknowingly consume too much of it without getting the benefits of the natural elements it once contained.
Switching to sea salt, Himalayan salt, or Celtic salt brings back those missing minerals, including magnesium, potassium, and calcium—all essential for nerve signalling, hydration, and muscle relaxation. A small sprinkle of the right kind of salt can help your nervous system stay more balanced, especially when paired with adequate water and mineral-rich foods.
5. Swap fizzy drinks for magnesium-rich mineral water.
Sugary fizzy drinks (or even the diet ones!) might feel like a quick pick-me-up, but they can overstimulate the nervous system, disrupt gut health, and contribute to energy crashes later in the day. The caffeine, artificial sweeteners, and acidity can leave you feeling more depleted than refreshed.
Magnesium-rich mineral waters are a surprisingly easy way to gently support your nervous system throughout the day. Magnesium helps regulate stress hormones, soothe muscle tension, and support more restful sleep—all key for staying calm and resilient. Drinking mineral water instead of soft drinks is a small change with steady, long-term benefits for both your physical and emotional energy.
6. Swap instant noodles for rice or quinoa bowls.
Instant noodles might hit the spot when you’re short on time, but they’re often packed with sodium, preservatives, and refined carbs that don’t do your nervous system any favours. They’re fast fuel, but not the kind that supports steady moods or long-lasting energy.
Making a quick rice or quinoa bowl with some steamed greens, healthy fats, and a simple protein gives you more complex nutrients without a complicated prep. These grains offer B vitamins and magnesium, which are essential for supporting nerve health, brain function, and a calmer response to stress. A base like this can be easily adapted, and with a bit of batch-cooking, it’s just as convenient.
7. Swap milk chocolate for dark chocolate (70% or higher).
When chocolate cravings hit, many people reach for a sweet, creamy bar, but milk chocolate is often loaded with sugar and very little actual cocoa. While it might feel like comfort food in the moment, it’s more likely to lead to a quick high followed by irritability or sluggishness later.
Dark chocolate, especially 70% cocoa or higher, contains real benefits: magnesium, flavonoids, and antioxidants that protect the brain and support nervous system health. A small square or two can satisfy your sweet tooth while genuinely helping you feel more steady and mentally alert. It’s a more nourishing treat that still feels indulgent.
8. Swap flavoured yoghurt for plain with berries or nuts.
Flavoured yoghurts can seem like a healthy choice, but many are packed with hidden sugars and additives that don’t support your mood or digestion. That sneaky sugar spike can disrupt your nervous system’s ability to stay calm and focused, especially first thing in the morning.
Plain yoghurt, especially Greek or live-culture varieties, provides beneficial probiotics that support the gut-brain connection. Add fibre-rich toppings like berries, chia seeds, or a handful of nuts, and you get a nourishing, grounding snack that helps your digestion, balances your mood, and gently supports your nervous system over time.
9. Swap shop-bought sauces for simple homemade ones.
Jarred sauces are often high in sugar, seed oils, and preservatives, which can contribute to low-grade inflammation and gut irritation, both of which can put pressure on your nervous system over time. Even those that seem healthy can hide ingredients that make you feel sluggish or bloated later.
Making your own sauces doesn’t need to be complicated. A blend of olive oil, lemon juice, garlic, and herbs can go a long way, and even a homemade tomato base with fresh ingredients will be gentler on your system. These swaps give you full control over what’s going in and allow you to add calming ingredients like turmeric, ginger, or tahini that add flavour and real nourishment at the same time.
10. Swap coffee-on-an-empty-stomach for a grounding meal first.
Many people roll out of bed and go straight to their first coffee, but having caffeine before food can spike cortisol, mess with your blood sugar, and overstimulate your nervous system before it’s had a chance to settle into the day. This often leads to energy crashes, shakiness, or a scattered mental state later on.
Simply eating before coffee, even something small like eggs, toast with nut butter, or overnight oats, can give your body the foundation it needs to handle caffeine more gently. It’s not about cutting coffee out, but about making it work for your nervous system instead of against it. That little timing tweak can make a noticeable difference in how steady and energised you feel across the rest of the morning.
