Food and Our Nervous System

Hi there! Checking in on how everyone is doing and wanted to drop a little piece on food and how it affects our nervous system. 

Check in time...How are you feeling today — truly?

In our fast-paced world, the nervous system often carries more than we realize. Between the constant flow of information, emotions, and responsibilities, our body’s signals can get lost in the noise. Yet, one of the most profound ways to soothe and support the nervous system is through something we do every single day — eating.

Food is more than fuel — it’s information!!! Every bite sends messages to your body, guiding your hormones, mood, and energy. When we eat with calm awareness and choose foods that stabilize blood sugar and reduce inflammation, we help our nervous system feel safe.

Here are a few simple ways to nourish your body’s inner calm:

🌿 Magnesium-rich foods (like leafy greens, avocado, and pumpkin seeds) support muscle relaxation and ease anxiety.
🫐 Antioxidant-rich berries help protect neurons from oxidative stress.
🐟 Omega-3 fatty acids from salmon, chia, or flax seed strengthen brain and nerve function.
🌾 Complex carbohydrates (quinoa, sweet potato, brown rice) provide steady glucose for balanced energy and mood.
🍵 Herbal teas like chamomile, green tea, tulsi, or lemon balm invite the body into rest-and-digest mode.

And here’s a nervous-system-soothing dinner to try this week — quick, functional, and deeply grounding:

Lemon-Turmeric Quinoa Bowl with Greens & Avocado (20 min)

Ingredients:

• 1 cup cooked quinoa

• 1 handful baby spinach or kale

• ½ avocado, sliced

• ½ cup roasted chickpeas or wild salmon or shrimp

• 1 tbsp olive oil

• 1 tsp turmeric + pinch of black pepper

• ½ lemon, juiced

• Sprinkle of pumpkin or sunflower seeds

Directions:

1. Toss warm quinoa with olive oil, turmeric, lemon juice, and black pepper.

2. Add greens, avocado, and protein- perhaps Shrimp to get some iodine or a nice salmon filet.

3. Top with seeds (sunflower seed, flax seed, pumpkin seed, or even sprinkle with chia seeds) and enjoy slowly — breathe deeply between bites.

Before your first bite, pause. Inhale gently, exhale slowly. This simple breath tells your nervous system: “I am safe.” That’s where true nourishment begins.

With warmth and care,

Katie Archut, MSN, FNP-C, ACHPN, Reiki Master

CEO & Founder of HOPE Concierge Health Consulting, LLC

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