Can you eat your stress away? The simple habits that calm your nervous system

Beat stress naturally: Nutrition expert Rosie Millen shares the food and lifestyle habits to support your nervous system and boost calm energy.

April is Stress Awareness Month, and let’s be honest — if anyone isn’t feeling stressed at the moment, are they even human? However, this year’s theme, #BeTheChange, is a nudge to actually do something about stress rather than just complain about it. Easier said than done when your life feels like a juggling act of work deadlines, family commitments, social obligations, and that little voice reminding you to “just breathe.”

Nutrition expert Rosie Millen — aka Miss Nutritionist — says that sometimes, the most powerful stress antidote is closer than you think. “What you put on your plate really can change how your body handles stress,” she says. “It’s about giving your nervous system the fuel it needs rather than constantly running on empty.”

Here’s what Millen suggests, in her own words, for anyone feeling frazzled and craving a little calm.

Protein: Your nervous system’s best friend

“If there’s one nutrient I want everyone to focus on when life gets stressful, it’s protein,” Millen says. “It’s literally the building block your body needs to function at its best.”

She recommends roughly one gram per kilo of body weight daily, spread across meals and snacks. And the key? Planning ahead. “Fail to plan, plan to fail,” she laughs. “Batch-cooking snacks that travel well is a game-changer. Energy balls, boiled eggs, chopped veggies with hummus… even a simple protein smoothie can save your sanity when you’re running on fumes.”

Even eating out doesn’t have to sabotage your stress management. “Pick your protein first,” she advises. “Eggs, fish, chicken — you’ll notice the difference by the end of the day in how you feel.”

Break up with sugar and caffeine

We all know the drill: stress hits, so we reach for coffee and something sweet. “Sugar gives you a quick dopamine hit, and coffee gives you that alert buzz,” Millen says. “They feel amazing… for five minutes. Then you’re left depleted, jittery, and still stressed.”

Instead, she suggests nourishing the adrenal glands with protein, healthy fats, fibre, and nutrients like magnesium and vitamin C. “These are the things your body burns through when stress is high. You’re basically feeding your nervous system what it’s screaming for.”

Caffeine isn’t the enemy, she clarifies. “But if you’re already wired, green tea or other low-caffeine options are brilliant. L-theanine in green tea can help smooth out the jitters and support focus.” Millen points to Serenova’s drinkable supplements: “They’re packed with things like chamomile, maca, and green tea — gentle helpers for your brain and mood.”

Bring in the botanicals

Botanicals aren’t just for Instagram aesthetics — they can genuinely help your nervous system cope. “Ashwagandha is amazing,” Millen says. “It’s traditionally used to encourage calm and support restful sleep. Its Latin name, somnifera, literally means ‘sleep-inducer.’”

She emphasises that no single herb is a miracle cure. “Think of botanicals as sidekicks. They won’t do all the work, but combined with daily habits like regular meals and good protein intake, they can make a huge difference.”

Other adaptogens, including lion’s mane, maca root, and chamomile, also support mood and cognitive function. “The right herbs in the right combination can be quietly transformative,” she says.

Keep inflammation in check

“There’s a direct line from your gut to your brain,” Millen explains. “Most of your serotonin is made in your gut, so eating for gut health is really eating for your mood.”

She points out that inflammation may play a bigger role in stress and mental health than previously thought. “Anti-inflammatory foods — think colourful vegetables, whole grains, fibre — help keep your nervous system steady. Cutting back on ultra-processed junk, excess sugar, and alcohol also makes a big difference.”

Her approach is pragmatic. “I live by the 80/20 rule. Nourish your body most of the time, but let yourself enjoy chocolate or wine guilt-free. That’s how diets stick — real life has to fit in too.”

Eat around the clock

Skipping meals when life gets busy? “Big mistake,” Millen says. “Low blood sugar triggers cortisol — a mini stress response — so you’re literally stressing yourself more.”

Her advice: “Eat regularly. Breakfast, snack, lunch, snack, dinner. Keeping blood sugar steady helps your adrenal glands relax instead of constantly sounding the alarm. It makes a huge difference in how your day feels.”

Small changes, big impact

Millen is quick to remind us that stress resilience isn’t about perfection. “You’re not going to eat perfectly all the time. It’s about small, consistent habits that give your body and brain a chance to function without constant stress alerts.”

Supplements can complement these habits, she notes. “Formulas with protein, fibre, vitamins, minerals, and adaptogens like ashwagandha or green tea can help support calm, focus, and energy. But they’re not a replacement for regular meals — they just help your body cope better.”

And ultimately, she emphasises the human side of stress management. “Sometimes beating stress isn’t about doing more. It’s giving yourself permission to pause, breathe, and nourish yourself. Even small acts — eating a proper breakfast, enjoying a green tea instead of a third coffee, or having a handful of nuts instead of a biscuit — can change how you feel by the end of the day.”

This Stress Awareness Month, Millen’s advice is simple: look at your plate as a tool, not just dinner. “When your nervous system is supported, the rest of life just feels a little easier. It’s not about eliminating stress completely — it’s about managing it in a way that actually works for you.”