The Power of Nutrition: How What You Eat Affects Your Nervous System as a Mum

As a mum, you probably find yourself constantly juggling multiple responsibilities—whether it’s managing school schedules, work, household chores, or simply ensuring that everyone in the family is happy and healthy. Amidst this whirlwind of daily tasks, it can be easy to overlook one key factor that plays a massive role in your emotional and physical well-being: the food you eat.

Believe it or not, what you put on your plate directly impacts your nervous system, which in turn influences how you handle stress, regulate your emotions, and maintain your energy throughout the day. When your nervous system is balanced and supported by nourishing foods, you're better equipped to handle the challenges of motherhood with more patience and calm. But when it's not, stress can quickly take over, leaving you feeling frazzled, overwhelmed, and reactive.

In this article, we’ll explore how nutrition affects your nervous system and offer simple, actionable tips to help you nourish yourself so you can thrive—not just survive—as a mum.

How Nutrition Affects Your Nervous System

The nervous system controls how your body responds to stress, regulates your mood, and keeps your energy levels in check. It’s responsible for managing everything from your fight-or-flight response during moments of high stress to how well you sleep at night.

For mums, who are often under constant pressure, supporting the nervous system through proper nutrition is essential. Certain foods can calm and support your nervous system, helping you feel more grounded and less reactive, while others can overstimulate and heighten anxiety.

Here’s how it works: The nutrients you consume play a crucial role in the functioning of your brain and nervous system. Just as your body needs fuel to get through the day, your nervous system relies on key nutrients like Omega-3 fatty acids, magnesium, B vitamins, and antioxidants to stay balanced. These nutrients help reduce inflammation, regulate neurotransmitters (like serotonin and dopamine), and improve brain function—all of which are essential for managing stress, anxiety, and emotional resilience.

My Experience: Supporting Mums Through the NHS Diabetes Prevention Program

During my time working as a Nutritional Health Coach for the NHS Diabetes Prevention Program, I had the privilege of working with countless mums who were struggling with the overwhelming pressures of motherhood while also trying to maintain their health. These women were juggling everything—family, work, school schedules—and often, their own wellbeing took a back seat.

I noticed a common thread among many of the mums I worked with: they were constantly in a state of stress. They felt emotionally and physically drained, which led to poor food choices, lack of energy, and, for many, issues with blood sugar regulation. This not only affected their overall health but also put them at risk for developing type 2 diabetes. It became clear to me that addressing nutrition alone wasn’t enough. The root cause of much of their struggle was chronic stress and an overworked nervous system.

One client in particular stands out. Sarah, a mum of three, came to me overwhelmed, feeling like she was constantly on edge. She had been struggling with her blood sugar levels, and despite her best efforts to eat healthier, nothing seemed to improve. As we worked together over the weeks, it became apparent that the stress she carried from managing a household and caring for her children was wreaking havoc on her body. She was living in a constant state of "fight or flight," and her nervous system was stuck in overdrive.

This is when I began introducing the concept of nervous system regulation into my coaching. I realised that we needed to look beyond just what she was eating and help her find ways to manage her stress levels and calm her nervous system. We worked on incorporating mindfulness, breathing exercises, and small moments of relaxation into her daily routine—alongside improving her nutrition. Within just a few weeks, not only did Sarah start to feel more in control of her blood sugar levels, but she also reported feeling calmer, more patient with her children, and more energised.

This experience was a turning point for me. I saw how deeply connected our nervous system is to the way we nourish ourselves and how we function as parents. When we’re in a constant state of stress, it impacts everything—from the food choices we make to how we show up for our families. I learned that helping mums regulate their nervous systems is not just about managing stress; it’s about empowering them to create a healthier, happier environment for themselves and their children.

Working with these mums solidified my belief that true health and well-being require both nourishment and nervous system regulation. When we support the nervous system through proper nutrition and practical, mindful practices, we’re better able to manage the ups and downs of life as a mum.

Foods That Support Nervous System Health

1. Omega-3 Fatty Acids:

Omega-3s are essential for brain health and play a significant role in reducing inflammation and anxiety. These healthy fats help your brain function optimally, supporting emotional regulation and reducing feelings of stress.

- Where to find them: Fatty fish (like salmon, mackerel, and sardines), walnuts, flaxseeds, chia seeds, and hemp seeds.

Tip for Mums: Add a serving of salmon or a handful of walnuts to your weekly meal plan for a boost of Omega-3s that can help keep your mood stable, even on busy days.

2. Magnesium:

Often called the "relaxation mineral," magnesium is essential for calming the nervous system and managing stress. It helps regulate the stress hormone cortisol and plays a role in muscle relaxation, which can ease tension when you're feeling overwhelmed.

- Where to find it: Leafy greens (like spinach and kale), nuts, seeds, legumes, whole grains, and avocados.

Tip for Mums: Incorporate more magnesium-rich snacks like almonds or a quick avocado toast to give your nervous system the support it needs.

3. B Vitamins:

B vitamins, particularly B6, B12, and folate, are crucial for brain function and energy production. They support the nervous system by helping to regulate neurotransmitters that control mood and energy levels.

- Where to find them: Eggs, poultry, legumes, leafy greens, bananas, and fortified cereals.

Tip for Mums: Start your day with a breakfast that includes eggs or a smoothie packed with leafy greens and bananas for a nutrient-rich start that supports brain function.

4. Antioxidants:

Antioxidants help reduce oxidative stress and inflammation in the body, which can positively impact your brain and nervous system. They protect your cells from damage, support overall brain health, and help reduce feelings of anxiety and depression.

- Where to find them: Berries, dark chocolate, green tea, and brightly colored vegetables like sweet potatoes and carrots.

Tip for Mums: Enjoy a small serving of dark chocolate or a handful of berries in the afternoon to satisfy your sweet tooth while supporting your nervous system.

How Food Impacts Your Mood and Energy Levels

As mums, it's easy to reach for quick, convenient foods when you're busy or exhausted, but what you eat can make a huge difference in how you feel throughout the day. For example, foods high in refined sugars or processed ingredients can cause blood sugar spikes followed by crashes, which can leave you feeling anxious, irritable, and tired.

On the other hand, eating balanced meals that include protein, healthy fats, and complex carbohydrates can help stabilize your blood sugar and provide sustained energy, making it easier to handle the ups and downs of motherhood.

By nourishing your body with the right foods, you can reduce feelings of overwhelm, improve your ability to manage stress, and keep your mood steady even when things get chaotic.

Nourishing Yourself Nourishes Your Family

As a mum, you’re often the emotional anchor of your household. When you’re feeling balanced and energised, your family feels it too. But when you're running on empty, your stress can ripple through the home, affecting your children's behaviour and the overall atmosphere.

By making small, mindful changes to your diet, you’re not just taking care of yourself—you’re also taking care of your family. When you nourish your nervous system with calming, nutrient-rich foods, you create a stable foundation for your emotional well-being, which in turn helps your family thrive.

Small Changes, Big Impact

The good news is that you don’t need to overhaul your entire diet to see the benefits. Start by making small, manageable changes that fit into your busy life as a mum. Here are a few simple steps you can take:

1. Start your day right: Focus on a balanced breakfast that includes protein, healthy fats, and fibre. Try scrambled eggs with spinach or a smoothie with berries, chia seeds, and almond butter.

2. Snack smart: Instead of reaching for sugary snacks, opt for magnesium-rich almonds or a piece of fruit with nut butter to keep your energy and mood steady.

3. Hydrate: Dehydration can lead to irritability and stress, so make sure you're drinking plenty of water throughout the day.

4. Plan ahead: Preparing healthy meals and snacks in advance can help you make better food choices, even on the busiest days.

Don’t forget that nourishing yourself is the key to being able to handle all that motherhood throws at you with patience and presence. Your nervous system is the foundation of your emotional well-being, and the food you eat can either support or hinder that balance.

Take small steps, and remember that every choice you make to support your nervous system is a step towards a more balanced, joyful motherhood.