As summer winds down and fall begins to take shape, everything seems to shift. Schedules get busier, routines change, and that “fresh start” energy can feel both exciting and a little overwhelming. These seasonal transitions can really stir things up and it’s often when our mood, focus, and energy need the most support.
The good news is that food can be a powerful ally. As a Holistic Nutritionist, I see meals and snacks as opportunities to support your body and mind - not with restriction or perfection, but with small, thoughtful choices that support balance.
Here are four simple, science-supported ways to nourish your nervous system, calm your mood, and keep your energy steady with food:
1. Balance Blood Sugar to Support Steady Energy and Mood
When your blood sugar is on a rollercoaster, so is your mood. Spikes and crashes from relying on refined carbs and sugar to keep you going or skipping meals because you’re crunched for time can leave you feeling foggy, irritable, and depleted. Eating with blood sugar in mind helps keep your energy stable and supports neurotransmitters that regulate mood.
Simple Shifts to Try:
- Pair carbs with protein or healthy fats: apple + almond butter, seed crackers + cheese, or toast + avocado and salmon.
- Start your day with a savory, protein-rich breakfast instead of solely relying on sweet carbs. I love a good muffin, but I’ll often choose to include a sweet break treat after I have a veggie omelet.
- Keep stabilizing snacks on hand: nut butter pouches, trail mix, jerky, or low-sugar protein bars.
2. Feed Your Gut to Nourish Your Brain
Most of your serotonin (the neurotransmitter that helps stabilize mood) is made in your gut. A thriving gut microbiome can have a big impact on how you feel emotionally and mentally, thanks to the gut-brain connection.
Simple Shifts to Try:
- Add a spoonful of sauerkraut or kimchi to your breakfast, lunch or dinner.
- Sip on fermented beverages like kombucha, kefir, or kvass.
- Integrate soluble fiber from fruit, veggies and legumes to feed those beneficial gut microbes.
These small additions support digestion and contribute to a resilient, mood-boosting gut environment.
3. Support Calm with Magnesium-Rich Foods
Magnesium is a mineral I often call the “nervous system whisperer.” It supports deep relaxation, better sleep, and stress resilience by helping regulate calming neurotransmitters like GABA and balancing cortisol levels.
Simple Shifts to Try:
- Sprinkle pumpkin seeds or hemp seeds on oats, salads, or grain bowls.
- Cook up leafy greens like chard, spinach, or kale and add them to eggs or pasta.
- Enjoy a magnesium-infused beverage like Calm, or try a magnesium-forward mocktail from brands like Trip.
4. Embrace Adaptogens to Build Stress Resilience
Adaptogens are herbs and mushrooms that help the body adapt to stress gently and over time. I like to think of them as a form of support when your inner battery feels low.
Simple Shifts to Try:
- Sip a functional mocktail featuring ingredients like ashwagandha, reishi, or maca from brands like Kin, Curious Elixirs, or Aplós.
- Add a pinch of maca powder to smoothies for a natural energy lift.
- Try adaptogenic teas like tulsi (holy basil) for a cozy ritual to wind down.
- Always check in with a healthcare provider or holistic practitioner before adding new herbs or supplements to your routine.
Final Sip
You don’t have to overhaul your entire diet to support your mood. Sometimes the most impactful shifts are the smallest: a mindful snack, a gut-loving drink, or a seed sprinkle that brings both nourishment and flavor.
Start with one change. Maybe it’s trying a magnesium mocktail after work, adding kimchi to your grain bowl, or swapping your morning muffin for a savory egg dish. Tune in and notice what feels good for your body. That’s where deep nourishment begins.
