Have you noticed that on stressful days, you instinctively reach for something sweet or fatty? Nutrition affects our nervous system much more than it seems at first glance. The right food nourishes not only the body, but also the brain — helping to reduce anxiety, balance hormones, and improve focus.
Good news: there are simple steps you can take that may bring relief the very same day.
- Start your day right – breakfast is the key
A protein- and fiber-rich breakfast (like an omelette with vegetables, egg with salad, or even a light soup) increases stress resilience and supports brain function.
One study showed that women who skipped breakfast had significantly higher cortisol levels (the stress hormone) than those who ate regularly in the morning.
- Avoid blood sugar spikes – they exhaust the nervous system
Stable blood sugar = stable mood.
To support your body and mind:
- Eat within 15 minutes of feeling hunger (or stick to a regular schedule).
- Long gaps between meals or sharp blood sugar spikes/crashes put pressure on the adrenal glands.
- Avoid simple sugars for snacks (like cookies, pastries, jam, honey) — they cause rapid blood sugar rises and stress the system. Instead, choose complex carbs — whole grains, legumes, sweet potatoes or regular potatoes — combined with protein, veggies, and greens. If you want something sweet, enjoy it only after a nourishing meal.
- Add foods that support stress tolerance:
- Fatty fish & omega-3s (salmon, mackerel, herring etc) – natural cortisol blockers
- Dark chocolate (10–40 g after meals) – cocoa polyphenols help calm the system
- Magnesium (e.g. nuts) – relaxes the nervous system and stabilizes mood
Nutrition may not instantly “cure” stress, but it can be one of the most powerful tools to help you recover, calm down, and feel stronger. Start with small changes — like a balanced breakfast — and notice how your body and mind begin working together again.