The holiday season stretches the nervous system thin. Between travel, social commitments, sugar-filled treats and disrupted routines, even the most joyful celebrations can create a wired and weary feeling. Support for the nervous system isn’t about restriction—it’s about balance and tools that stabilize the body’s physiology, so holiday joy can actually be felt.

A balanced nervous system starts with balanced blood sugar. Holiday meals that are rich in refined carbohydrates or alcohol create glucose spikes and crashes that can mirror anxiety. This can manifest in a racing heart, irritability and fatigue. The antidote is simple: combine complex carbohydrates with protein, fiber, and healthy fats. If each meal isn’t perfectly balanced, that’s okay. Strive for what’s possible, even just one balanced meal per day, like breakfast.

Starting the day with oats, chia seeds, walnuts, yogurt and/or protein powder, and cinnamon provide slow-burning fuel for the brain and stabilizes cortisol, the primary stress hormone. Midday, choose meals that pair lean proteins with colorful vegetables and a grounding grain, such as roasted salmon with buckwheat and sautéed greens. This keeps energy and mood steady throughout the long winter days.

As the months get darker and colder, soup is medicine for the nervous system. A miso-ginger broth with mushrooms and bok choy supports both gut and immune health, as well as the gut-brain connection that influences mood. For heartier nourishment, try a lentil and kale soup simmered with garlic and lemon. This is rich in fiber, plant protein and minerals that replenish depleted reserves from holiday stressors. The warmth of these meals isn’t just physical, but also emotional and deeply regulating. Additionally, magnesium, B vitamins and omega-3s make for a resilient nervous system. These nutrients help regulate neurotransmitters like GABA and serotonin, which foster a sense of ease. Think dark leafy greens, legumes, eggs, fatty fish, nuts and seeds. 

To skip out on holiday traditions treats, and indulgences would create a sense of restriction and more stress. Place intention on ingredients that create balance in the body while still allowing for holiday specialties, such as pumpkin pie leftovers. Try a warm roasted root vegetable bowl: roasted carrots, beets and parsnips tossed with olive oil and rosemary, served over a bed of farro or lentils, and some chicken. Top it with toasted pumpkin seeds for crunch and extra magnesium. The result is a dish that’s hearty, grounding and comforting without the crash. It provides nervous system stabilizing ingredients so that the slice of pumpkin pie doesn’t wreak havoc on blood sugar levels as much.  

To help offset stress-induced cravings, pause before meals to breathe deeply and engage senses with the scent of cinnamon, the texture of roasted vegetables or the warmth of the plate. These small rituals shift the body into its parasympathetic “rest and digest” mode, improving nutrient absorption, digestion and overall calm. 

This holiday season, let nourishment become an act of kindness toward the nervous system. Choose meals that sustain rather than stimulate and rituals that ground rather than exhaust.

Alora Frederick, RDN, LDN, is an integrative and functional dietitian in Waltham, MA. She is currently accepting new patients at Johnson Compounding and Wellness for virtual nutrition appointments. Schedule a free, 15-minute, introductory call at NaturalCompounder.com/Alora.