Nourishing Your Nervous System After the Holidays

Lindsey Case
Dec 30, 2025
3 min read

Woman looking tired with head on hand, sitting by a table with healthy food. Winter scene outside; soft, muted colors create a cozy mood.

This Week We’re Talking About Stress Reduction

The start of a new year often arrives with a lot of noise. You’re probably wiped out from the travel and hustle and bustle and now you’ve got invitations to reset, overhaul, and push forward at full speed. And yet… it’s still winter. Take it easy, ladies. Bodies are naturally slower right now, more inward, more sensitive to stress. Winter is like the menstrual phase of the year.

When pressure meets an already full nervous system, it doesn’t stay in the mind. It settles into the body… tight shoulders, restless sleep, shallow breathing, digestion that feels off, a sense of being on edge even during quiet moments.

The nervous system is always responding, always trying to protect. This time of year asks for more attainement & support.

This week’s focus is nervous system regulation aka stress reduction. Not through rigid routines or ambitious wellness plans, but through the breath, through nourishment and gentle daily rituals that help the body feel safe enough to soften.

Food and the Nervous System

Food is more than fuel. It’s information.

Every meal sends a message about pace and safety. Eating on the run, skipping meals, or relying on caffeine to push through keeps the body braced. Slowing down and choosing grounding, winter-appropriate foods invites steadiness back in.

Some days are also for grazing.

Some days are for fasting.

Consistent nourishment & hydration helps balance blood sugar, reduce inflammation, and support neurotransmitters that regulate mood and stress. Over time, this creates a quieter internal landscape… one where energy is conserved rather than constantly spent.

January doesn’t need huge effort. You can truly benefit from warm, simple & regular meals, and a schedule.

Foods That Support Calm and Regulation

Winter is a time for grounding and simplicity. These foods naturally support the nervous system and emotional balance.

Complex carbohydrates: Oats, squash, quinoa, brown rice, and root vegetables help stabilize blood sugar, supporting mood and steady energy throughout the day. They help clean the digestive tract for a healthy and satisfying #2. 💩
Omega-3 rich foods: Salmon, sardines, chia seeds, and flax seeds support brain health and reduce inflammation, which can ease stress and mental fatigue. Sprinkle chia on salads, yogurt, or into warm water with lemon.
Magnesium-rich foods: Spinach, avocado, almonds, pumpkin seeds, and dark chocolate help relax muscles and calm the nervous system, especially when stress has been building. Pack a 4oz container in your purse with a mix of cacao nibs or chocolate chips with pumpkin seeds for on-the-go nutritional support.
Protein paired with healthy fats: Protein supports the production of calming neurotransmitters like serotonin and GABA. Pairing it with olive oil, nut butters, or tahini helps sustain energy without spikes.
Fermented and fiber-rich foods: Gut health and emotional health are deeply connected. Yogurt, natto, kefir, sauerkraut, miso, vegetables, and legumes nourish the gut-brain axis and support regulation. Try a source of fermented food every day.

Teas and Supplements for a Softer Start to the Year 🌿

Try making a liter of tea to store and reheat if making tea feels fussy, make several servings at once.

Chamomile tea: Familiar and soothing… supports relaxation and evening wind-down.
Lemon balm tea: Light and calming, helpful for nervous tension and mental clarity.
Tulsi (holy basil) tea: An adaptogenic herb that supports emotional resilience and the body’s stress response.
Magnesium: Commonly depleted during stress and colder months. Magnesium glycinate or citrate supports muscle relaxation and deeper rest and is necessary for many bodily functions.
L-theanine: A calming amino acid found in green tea that promotes relaxation without drowsiness.

Always check with your healthcare provider before adding supplements, especially if you’re pregnant, breastfeeding, or taking medication.

Gentle Daily Practices for Winter Regulation

Nervous system care in winter is created with small, repeatable rhythms to create stability.

Eat at least one hearty balanced meal a day slowly and without distractions. You may squirm.
Take a few steady breaths before eating to help the body settle.
Move gently… walking, stretching, or soft movement that feels supportive
Create a simple evening ritual with tea, journaling, or staring at the wall
Reduce stimulating content and scrolling before sleep