Mood boosting rituals for a happy, healthy nervous system
Mood is a tricky thing. Sometimes we feel irritable, sad, or “moody” and there doesn’t need to be a whole lot of investigation into it. It’s a natural part of life to ebb and flow between different emotional states.
However, chronic mood instability is usually a sign that something is off balance, especially if it affects your sleep, appetite, and overall quality of life. Think of this post as your ultimate guide to nourishing your nervous system, feeling grounded, and unlocking that peaceful, content vibe most of the time. Let’s dive into the magic of mood-boosting foods and wellness practices that can help you feel your best mentally and physically.
Heads up: none of this is medical advice, and you should never hesitate to seek help from a therapist or medical professional if your mental health is affecting you.
Why Your Nervous System Deserves Extra Love
Your nervous system is like the control center for your entire body. It handles everything from how you respond to stress to how you sleep, move, and even process emotions. When your nervous system is balanced, you feel calm, focused, and ready to take on the day. You’re more likely to follow through on goals, be productive towards the things you need to accomplish, and feel at ease when the day is done.
But when your nervous system is out of whack? Anxiety, fatigue, low motivation, and/or burnout can start to creep in.
We all know that what you eat and how you live directly impact your mental health, and by nourishing your body with the right foods and daily practices, you can help your nervous system function at its best. Let’s start with what’s on your plate:
Mood-Boosting Foods for Nervous System Bliss
Your brain is an organ just like any other, and needs certain nutrients to function. Some foods are extra friendly to your brain, packed with nutrients that support cognitive function, balance your mood, and keep your nervous system running like a well-oiled machine.
1. Omega-3 Fatty Acids
Omega-3s are like a hug for your brain. These healthy fats reduce inflammation, improve mood, and enhance brain function.
• Best sources: Salmon, mackerel, walnuts, chia seeds, and flaxseeds.
• Pro tip: Add a handful of walnuts or a drizzle of flaxseed oil to your morning smoothie for an easy omega-3 boost.
2. Magnesium-Rich Foods
Magnesium is nature’s chill pill. It helps calm the nervous system, supports muscle relaxation, and can even reduce anxiety.
• Best sources: Spinach, almonds, dark chocolate (yes, really!), avocados, and bananas.
• Pro tip: End your day with a magnesium-rich snack like a banana dipped in almond butter.
3. Vitamin B-Complex Foods
B vitamins (most notably vitamin B12) are the building blocks of your nervous system tissue. They help produce neurotransmitters like serotonin (your happy hormone) and keep your energy levels steady.
• Best sources: Eggs, leafy greens, lentils, chicken, and whole grains.
• Pro tip: Swap white rice for quinoa or farro to sneak in some extra B vitamins.
4. Fermented Foods
Gut health and mood are deeply connected. Fermented foods are loaded with probiotics, which support healthy digestion and improve neurotransmitter function.
• Best sources: Yogurt, kefir, kimchi, sauerkraut, and kombucha.
• Pro tip: Sip on kombucha in the afternoon instead of coffee for a bubbly pick-me-up.
5. Antioxidant-Packed Berries
Blueberries, strawberries, and raspberries are antioxidant powerhouses. They protect your nervous system from oxidative stress which can indirectly impact your mood for the better.
• Pro tip: Toss berries into your oatmeal, yogurt, or snack on them solo.
6. Herbal Allies
Certain herbs can calm your nervous system and support relaxation.
• Chamomile: Perfect for winding down before bed.
• Ashwagandha: Helps your body adapt to stress.
• Turmeric: Reduces inflammation and supports brain health.
• Pro tip: Make a soothing golden milk latte with turmeric, almond milk, and a touch of honey.
Simple Daily Rituals to Support Your Nervous System
Nourishing your nervous system isn’t just about food—it’s also about how you live. Incorporating mindful rituals into your day can help you feel more balanced, centered, and calm.
1. Start Your Day with Breathwork
The way you breathe has a direct impact on your nervous system. Deep, intentional breathing can help activate your parasympathetic nervous system (a.k.a. your “rest and digest” mode).
• Try this: Begin your morning with 3 minutes of box breathing—inhale for 4 counts, hold for 4, exhale for 4, and hold for 4.
2. Get Grounded with Nature
Spending time outside with sunlight on your eyes is a powerful way to reset your nervous system. Walking barefoot on grass or sand (an ancient eastern practice called “earthing”) can help you feel grounded and reduce stress.
• Pro tip: Leave your phone at home and focus on the sights, sounds, and smells around you.
3. Embrace a Gratitude Practice
Gratitude has been scientifically proven to boost mood and reduce stress, and I’m of the belief that the more you take time to appreciate good things in your life, the more good things will come.
• Try this: Each morning, write down three things you’re grateful for, or even just things you appreciate about your life right now. It could be as simple as the smell of fresh coffee or tea.
4. Prioritize Restful Sleep
Your nervous system regenerates while you sleep, so quality rest is non-negotiable. Here are a few ideas to sleep deeper:
• Stick to a consistent bedtime.
• Create a calming nighttime routine with dim lighting and herbal tea.
• Keep electronics out of the bedroom, or at least turn on “night shift” on your phone (if you have an iPhone).
5. Move Your Body with Intention
Exercise doesn’t just benefit your physical health—it’s a game-changer for your mental health, too. Moving your body releases endorphins, reduces stress hormones, and improves brain function.
• Low-intensity options: Yoga, pilates, or strength training.
• High-intensity options: Dancing, running, or HIIT.
• Pro tip: Pick a movement you love so it feels like play, not work, and if you’re somebody who feels a lot of anxiety stress, low impact movement might be better for your nervous system health most of the time.
6. Practice Mindfulness and Meditation
Even a few minutes of mindfulness can calm an overactive nervous system.
• Try this: Set a timer for 5 minutes and focus on your breath or repeat a calming mantra like “I am safe and supported.”
7. Schedule “Unplugged” Time
Constant notifications can overstimulate your nervous system. Giving yourself regular breaks from screens can make a big difference.
• Pro tip: Set “digital detox” hours, like no screens after 8 p.m. You can set this up in your “screen time” settings to automatically put limits on social media and other apps.
Supercharging Your Routine with Supplements
While food and rituals are the foundation, supplements can give you an extra boost when needed. Always consult with a healthcare professional before adding anything new to your routine, but here are some popular options for nervous system health:
• Magnesium glycinate: For relaxation and better sleep.
• Omega-3 fish oil: For brain health and mood.
• Adaptogens like ashwagandha: To support stress resilience.
• Probiotics: For gut-brain health.
Building Your Nervous System Tool Kit
Here’s a sample daily routine that you could implement to support your nervous system.
1. Morning routine: Start your day with breathwork, a gratitude journal, and a nutrient-packed smoothie with berries, spinach, and flaxseeds.
2. Midday reset: Take a short nature walk, sip on kombucha, and enjoy a magnesium-rich snack like almonds or dark chocolate.
3. Evening wind-down: Unplug from screens, enjoy a golden milk latte, and do a calming yoga flow or meditation before bed.
The Power of Consistency
Remember, supporting your nervous system isn’t about perfection—it’s about creating small, consistent habits that add up over time. Choose one or two foods and rituals to start with, and build from there. By prioritizing nervous system health, you’re not just boosting your mood—you’re creating a foundation for a more peaceful, balanced, and vibrant life.
Let me know which foods and rituals you’re excited to try, and share your favorites in the comments below. Together, we’re taking self-care to the next level!
As always, if you need help reaching your health & wellness goals, reach out to me here.
