Blog seventeen - Kitchen Remedies - The forgotten secrets for our medicine cabinet.
We’ve all heard the saying “you are what you eat,” and in many ways food truly can be medicine. Traditional healers and modern researchers recognise that common foods from your local market, fridge, or home garden can nourish and heal. For centuries, cultures like Traditional Chinese Medicine (TCM) have prescribed kitchen staples like ginger for a cold, and garlic for infections, as remedies. “Millions of intelligent people over many centuries needed plants to survive,” notes renowned herbalist Simon Mills, who emphasises learning and sharing these old healing skills herbalreality.com. Now, science is catching up to this wisdom. In this post, we’ll explore how everyday foods support four key systems of the body:
Immune system – defending us from illness
Digestive system – extracting nutrients and housing our gut microbiome
Hormonal balance – regulating metabolism, reproduction, and more
Nervous system & stress response – helping us stay calm and resilient
Blending credible science with herbal and TCM insights, we’ll highlight specific foods (like garlic, leafy greens, berries, ginger, pumpkin seeds, fresh herbs, fermented foods, and even grass-fed meats), the nutrients or compounds they offer, and how those benefit your body. Finally, you’ll find a handy summary table of foods and their benefits, and some encouragement to explore your kitchen and garden as sources of healing and nourishment before reaching for the ibuprofen, or paracetamol.
Immune system support: Defenders you’ve probably got in your pantry
A strong immune system is your body’s armor against infections. While no single food is a magic cure, a diet rich in immune-boosting nutrients helps your body fend off viruses and bacteria. Many “superfoods” for immunity are probably already in your pantry or garden, including berries, garlic, and spices. Modern nutrition confirms their benefits, and herbal traditions have long used them to “let food be thy medicine.” Here are some top kitchen defenders for immunity:
Garlic (Allium sativum): Known as “nature’s antibiotic,” garlic is a powerhouse for immune support. It contains allicin, a sulfur compound with potent antimicrobial properties. In fact, research shows allicin is so powerful that garlic vapor can kill harmful bacteria, including drug-resistant strains, in the lungs pmc.ncbi.nlm.nih.gov. Simon Mills points out that even the compounds you exhale after eating garlic can help eliminate pathogens tiktok.com. In TCM, garlic (Da Suan) is said to “detoxify and tonify yang,” meaning it warms the body and dispels toxins. It’s used to strengthen immunity, kill parasites, reduce inflammation, and even support heart health sitcm.edu.au. Tip: Use fresh raw garlic for maximum allicin, mince it into salad dressings or dips, or try a raw garlic honey tonic – and remember that a little goes a long way (both for health and flavor!).
Berries: These sweet, colorful fruits (like blueberries, strawberries, and blackberries) are bite-sized immune boosters. Berries are packed with vitamin C and flavonoid antioxidants which help neutralise free radicals and reduce inflammation. A serving of berries can provide a significant dose of vitamin C to support white blood cells. Research has noted that eating berries can improve the profile of circulating inflammatory markers and increase antioxidant capacity in the body sciencedirect.com. In practical terms, this means berries help lower chronic inflammation and oxidative stress, giving your immune cells an advantage.
Leafy Greens: Dark leafy greens like spinach, kale, collards, and broccoli are among the most nutrient-dense foods on the planet. They brim with vitamins A, C, and K, plus minerals like iron and magnesium, and gut-friendly fiber. For immunity, vitamin C and beta-carotene (which converts to vitamin A) are crucial – they support the production and function of white blood cells. Just one cup of raw kale, for example, provides over 100% of the daily vitamin A and 70% of vitamin C. According to nutrition experts, “dark leafy greens such as spinach, kale and collard greens have high levels of vitamin C along with antioxidants and beta carotene, all of which help fight infection” brownhealth.org. These greens also promote a healthy gut microbiome (important for immune regulation) and contain compounds that lower inflammation. For a simple immune-boosting meal, toss leafy greens into soups, sautées, or blend them into a “green smoothie” with fruit.
Ginger & Turmeric: Spices do more than flavor your food – they can fire up your immune defenses. Ginger, commonly used in teas and curries, contains bioactive compounds that are anti-inflammatory and warming. TCM regards fresh ginger (Sheng Jiang) as a natural antibiotic and yang-warming food; it’s used to induce a healthy sweat to expel pathogens and to “fire up” the immune system in early colds sitcm.edu.au. Ginger also helps clear congestion and nausea. Turmeric, a golden spice, contains curcumin – a strong anti-inflammatory and antioxidant – which can modulate immune responses and has been studied for its role in relieving inflammatory conditions. Both ginger and turmeric have long histories in Ayurveda and TCM for fighting infection. Try a ginger-turmeric tea or add these spices generously to meals for an immune-friendly kick brownhealth.org.
Fermented Foods: Your gut is a central command post for immunity – about 70% of immune cells reside there. Fermented foods like yogurt, kefir, sauerkraut, kimchi, and kombucha deliver beneficial probiotics (friendly bacteria) that train and balance your immune system. Exciting new research shows how powerful these foods can be. In one clinical trial, adults who ate a diet high in fermented foods for 10 weeks developed greater microbial diversity in their gut and significantly lower levels of 19 inflammatory proteins, including interleukin-6 (a marker linked to conditions like rheumatoid arthritis, type 2 diabetes, and chronic stress) med.stanford.edu. In other words, fermented foods helped calm inflammation and tuned up immune responses. Another review noted that fermented foods “enhance the immune system, improve gastrointestinal health, and lower the risk of developing inflammatory diseases” pmc.ncbi.nlm.nih.gov. To support your immunity, enjoy a serving of fermented food daily: a cup of live-culture yogurt (rich in probiotic cultures and vitamin D), a side of kimchi or pickles, or a glass of real kombucha.
Fresh Herbs (Oregano, Thyme, Basil, etc.): Your herb garden can be an medicine cabinet in miniature. Culinary herbs are concentrated sources of phytochemicals that have antimicrobial and immune-modulating effects. For example, oregano and thyme contain thymol and carvacrol – compounds effective against microbes (ever had oregano oil for a sore throat?). Oregano (Niu Zhi) is used in TCM as a warming herb to treat fevers, respiratory issues and even heat stroke sitcm.edu.au. Thyme (Bai Li Xiang) is also a yang (warming) herb in TCM known to “tonify Qi” and clear mucus from the lungs, easing coughs sitcm.edu.au. Basil, beyond its delicious aroma, offers anti-inflammatory benefits (it’s high in eugenol and rosmarinic acid) and has a role in circulation and kidney support in TCM sitcm.edu.au. And let’s not forget sage and rosemary – both have antioxidant oils; sage is even associated with improved cognitive function in herbal lore. To harness herbs for immunity, use them liberally in cooking or as teas. A simple rosemary-garlic chicken or a cup of thyme tea can release these plant essential oils into your system. As Simon Mills writes, many herbs are “aromatic remedies” whose volatile oils have profound effects, from calming digestion to disinfecting the body herbalreality.com. So go ahead and spice up your food – it’s an easy (and tasty) immunity boost.
Digestive system: Healing the gut naturally
Your digestive system does the heavy lifting of breaking down food, absorbing nutrients, and eliminating waste. It’s also intimately linked to immunity and even mood. A healthy gut can mean better overall health, so how can we support our digestion naturally? Start by looking at your plate. Many common foods aid digestion, soothe the gut lining, and nourish your gut microbiome (the trillions of bacteria in your intestines). Simon Mills emphasizes that the liver and gut play a huge role in processing everything and even influence emotions and immunity: “Everything moves through the liver… It’s the gateway from digestion. It handles emotions, it handles the immune system” stevenbartlett.com. In other words, caring for your digestion has wide ripple effects. Here are some kitchen remedies for better gut health:
Fiber-Rich Vegetables & Whole Foods: Dietary fiber is like a gentle broom for your intestines – it keeps things moving and feeds beneficial bacteria. High-fiber vegetables, fruits, whole grains, nuts, and seeds can prevent constipation, nourish the gut flora, and even aid in weight management. For example, pumpkins and other winter squash are high in soluble fiber that soothes the gut. One ounce of pumpkin seeds contains about 1.8 grams of fiber, contributing to smoother digestion medicalnewstoday.com. Leafy greens (as mentioned above) are not only immune boosters but also contain prebiotic fibers that fuel probiotic microbes. Even humble apples (with skin) or oats provide pectin and beta-glucan fibers that form a gel in the gut, supporting regularity and feeding good bacteria. A fiber-rich diet has multiple benefits: it helps maintain a healthy weight, improves digestion, and even assists in blood sugar control medicalnewstoday.com. Aim to include some fiber-rich plant foods at each meal – think salads, veggie sides, whole-grain breads or brown rice, and snacks like carrots or almonds. Increase fiber gradually and drink plenty of water for best results.
Fermented Foods (Probiotics): As covered in the immune section, fermented foods play a starring role in gut health. They introduce probiotics – beneficial microbes – that can rebalance gut flora and improve digestion. Yogurt with live cultures, kefir (a fermented milk drink), and fermented veggies (like sauerkraut, kimchi, pickles) are all great choices. These foods can help with issues like bloating, irregularity, or antibiotic-associated diarrhea by restoring microbial diversity. A Stanford study found that adding fermented foods not only reduced inflammation but increased microbiome diversity (a hallmark of a healthy gut) in just 10 weeks med.stanford.edumed.stanford.edu. TCM has recognized the value of fermented and pickled foods for centuries as digestive aids – for instance, fermented black soybeans (douchi) are a traditional remedy for indigestion. Even a daily glass of kombucha or some miso soup can introduce enzymes and acids that ease digestion. If you’re new to fermented foods, start small (a few forkfuls of sauerkraut or 1/4 cup yogurt) and see how your gut responds.
Bitter Greens and Herbs: In herbal medicine, bitters are plants that stimulate digestive juices. Common bitter-flavored foods include dandelion greens, arugula, endive, radicchio, and herbs like gentian or wormwood (though those last two are less likely in your kitchen!). Eating a salad with bitter greens or sipping an herbal bitters tonic before a meal can trigger the release of saliva, stomach acid, and bile, priming your system to digest more efficiently. Bitters can help with sluggish digestion, gas, and feelings of fullness. Even lemon juice or apple cider vinegar in water can act as a mild bitter to kickstart digestion when taken 10–15 minutes before eating. TCM often recommends warm, cooked bitter greens to support the liver and “spleen” (digestive energy), especially if there’s dampness or sluggishness. So, don’t shy away from those bitter veggies – they may improve nutrient absorption and reduce indigestion naturally.
Ginger and Fennel: Stomach in a knot? Reach for ginger or fennel. Ginger, beyond its immune perks, is a classic digestive tonic. It speeds up gastric emptying and has been shown to reduce nausea and bloating. This is why ginger ale or ginger tea is a go-to for upset stomachs (just watch out for sugary sodas—opt for real ginger infusions). TCM uses ginger to strengthen the stomach and relieve nausea; it’s often given for motion sickness or morning sickness in small doses. Fennel seeds, meanwhile, have a long history of use as a post-meal digestive aid. They contain compounds like anethole that relax GI spasms and reduce gas – which is why you might have seen fennel seeds offered as mouth fresheners in Indian restaurants (they freshen breath and aid digestion). In TCM, fennel (Xiao Hui Xiang) tonifies the spleen and stomach Qi, alleviating digestive discomfort like bloating and cramps sitcm.edu.au. You can chew a teaspoon of fennel seeds after meals or brew them into a tea. Together, ginger and fennel make a powerful duo against indigestion – try simmering a few slices of fresh ginger with a spoon of fennel seeds to make a soothing gut-relief tea.
Peppermint & Chamomile: For nervous stomachs or stress-related digestive issues, peppermint and chamomile are gentle herbal heroes. Peppermint contains menthol, which has an antispasmodic effect on the smooth muscles of the gut, helping to relieve cramps and ease irritable bowel syndrome (IBS) symptoms. A warm cup of peppermint tea can help if you’re feeling bloated or have stomach pain from gas. (One caution: if you have acid reflux, peppermint may relax the LES too much – so it’s better for lower GI comfort than upper GI in those cases.) Chamomile is famed for its calming effects on both mind and body. It soothes the nerves and the gut lining, making it great for indigestion tied to anxiety or for gastritis. Chamomile tea before bed not only promotes better sleep but can reduce inflammation in the GI tract and help with mild upset stomach. Both herbs are easy to grow in a home garden: peppermint will eagerly take over a patch if you let it, and chamomile’s daisy-like flowers can be dried for later use. A cup of herbal tea is a lovely, drug-free digestive remedy to incorporate into your daily routine – and as a bonus, it forces you to slow down and relax, which in itself aids digestion.
Bone Broth and Soothing Foods: When your digestion needs serious TLC (think recovering from a stomach bug or dealing with leaky gut), soothing, nutrient-rich broths can be therapeutic. Bone broth made from simmering chicken or beef bones is rich in gelatin, glutamine, and minerals that may help repair the gut lining and reduce inflammation. It’s essentially a traditional “folk remedy” that science now examines for gut health benefits. Even if you’re not making broth, soft cooked foods like congee (rice porridge), oatmeal, cooked carrots and squash, or plain yogurt can be gentle on an irritated digestive tract. In TCM dietary therapy, easily digestible warm foods like broth, or steamed sweet potatoes are favored for anyone with weakened digestion or after illness – they stoke the “digestive fire” without taxing it. So if you’re feeling unwell depleted, remember that a simple homemade soup might be the most healing thing in your fridge.
(By supporting your digestive system with these foods, you’re not just avoiding tummy troubles – you’re also boosting nutrient absorption, energy levels, and even mood. Speaking of mood, let’s see how food can steady our hormones and nerves too.)
Hormonal Balance: Nourishing Your Endocrine System
Hormones are the body’s chemical messengers, affecting everything from energy and metabolism to mood, fertility, and stress. The endocrine system (which includes thyroid, adrenal glands, pancreas, ovaries/testes, etc.) is delicate – it can be thrown off by stress, poor diet, and toxins. Luckily, many everyday foods provide nutrients that help balance hormones naturally. Key strategies include reducing inflammation, supporting the liver (which metabolizes hormones), and ensuring you get building blocks for hormone production like healthy fats and specific vitamins/minerals. While severe hormonal disorders need medical care, diet can significantly support conditions like PMS, menopause symptoms, thyroid function, and more. Here are some foods and nutrients that shine for hormonal harmony:
Pumpkin Seeds & Other Zinc-Rich Foods: Tiny but mighty, pumpkin seeds are a hormonal health superstar. They are packed with zinc, magnesium, healthy fats, and protein. Zinc is especially crucial for hormone production and balance – for instance, adequate zinc supports thyroid hormone synthesis and is essential for reproductive hormones (it’s often called the “fertility mineral”). In men, zinc helps maintain healthy testosterone levels and prostate health; in women, zinc is important for ovulation and menstrual cycle regulation. Just a quarter cup of pumpkin seeds provides nearly half the recommended zinc for a day medicalnewstoday.com. Medical research has linked pumpkin seed consumption with improved fertility and reproductive health. One study found that the zinc in pumpkin seeds can improve sperm quality and quantity in men medicalnewstoday.com, while another noted pumpkin seed extract helped with benign prostate enlargement medicalnewstoday.com. For women, pumpkin seeds are often used in “seed cycling” (a practice of eating certain seeds at different cycle phases) to support estrogen in the first half of the cycle – they contain lignans and omega-6 GLA that may aid healthy estrogen levels. Beyond zinc, pumpkin seeds’ magnesium helps calm the nervous system (reducing stress hormones) and their tryptophan content can improve sleep (important for hormone regulation) medicalnewstoday.com. Other zinc-rich foods to include are sunflower seeds, sesame seeds (tahini), lentils, grass-fed red meat, shellfish, and eggs health.harvard.edu. Snack on a mix of seeds daily or sprinkle them on salads, oatmeal, or in trail mix for a hormone-balancing boost.
Cruciferous Vegetables: Veggies like broccoli, cauliflower, kale, cabbage, brussels sprouts and bok choy are in the cruciferous or Brassica family. They contain unique compounds which support the liver’s detox pathways, especially for estrogen. Put simply, these veggies help your body metabolize estrogen into safer forms. Studies have shown that eating cruciferous vegetables can shift estrogen metabolism towards a less estrogenic (and potentially less cancer-promoting) form pubmed.ncbi.nlm.nih.govpubmed.ncbi.nlm.nih.gov. From a wellness perspective, if you experience estrogen dominance symptoms (PMS, heavy periods, fibroids), upping your broccoli, kale and cabbage intake – along with adequate fiber and water – might help your body process hormones more efficiently. Even TCM values many of these vegetables: for instance, bok choy and radish are used to clear “phlegm” and stagnation, which could correlate to moving stuck hormones. Tip: Lightly cook cruciferous veggies (steaming, sautéing) to enhance digestibility and still retain their active compounds. Aim for at least 3-5 servings a week of these “detox veggies.” Your liver will happily use their sulfur compounds to crank out more glutathione, the master antioxidant involved in hormone detox.
Healthy Fats (and why grass-fed meat matters): Hormones (especially steroid hormones like estrogen, progesterone, testosterone, cortisol) are made from cholesterol and fats. So, consuming healthy fats is key to hormone production. This includes avocado, extra virgin olive oil, nuts, seeds, and fatty fish. Even saturated fat from quality sources (like coconut oil or grass-fed butter) in moderation can support hormone synthesis and absorption of fat-soluble vitamins. One standout is omega-3 fatty acids, found in flaxseeds, chia, walnuts, and oily fish (salmon, sardines). Omega-3s help reduce inflammation, which in turn helps balance hormones (many hormonal imbalances are worsened by chronic inflammation). For example, women with polycystic ovary syndrome (PCOS) have seen improvements in insulin sensitivity and hormone levels when increasing omega-3 intake.
When it comes to meat, quality makes a difference. Grass-fed meats (from cattle raised on pasture) have a very different nutrient profile than conventional grain-fed meats. Grass-fed beef is higher in omega-3s and conjugated linoleic acid (CLA), both of which have anti-inflammatory effects healthline.com. In fact, grass-fed beef can contain up to five times more omega-3 fatty acids and twice as much CLA as grain-fed beef healthline.com. CLA in some studies has shown potential benefits for weight management and even anti-cancer properties, making it a beneficial fat for metabolic and hormonal health. Moreover, grass-fed meat is richer in certain antioxidants like vitamin A (beta-carotene) and vitamin E healthline.com. All of these factors mean that choosing grass-fed or pasture-raised animal products can support your body with more nutrient-dense fuel for hormone production and balance. For example, vitamin A is crucial for thyroid hormone receptor function, and vitamin E for ovarian health. And let’s not forget B vitamins, iron, and protein in these foods – they all play roles in energy and hormone enzyme reactions. So, enjoying a moderate portion of grass-fed beef or pasture-raised eggs in your diet can be a smart way to obtain iron, zinc, B12, and healthy fats that keep your endocrine system running smoothly. If you’re vegetarian or vegan, focus on plant-based fats and consider algae-based omega-3 supplements to get those critical fats.
Adaptogens and Herbal Hormone Helpers: While not exactly everyday foods, certain herbs can be brewed or cooked into everyday recipes to help with hormonal balance. Examples include maca root, ashwagandha, holy basil (tulsi), and shatavari. Maca, a Peruvian root often added to smoothies, is rich in minerals and has been used traditionally to boost libido and alleviate menopausal discomfort. Ashwagandha is an Ayurvedic herb that helps modulate cortisol (a stress hormone), thereby indirectly supporting sex hormones and thyroid function (high stress can suppress other hormones). Holy basil (tulsi), which you can grow in a home garden, is a calming adaptogen that aids in stress relief and blood sugar balance – important for steady hormones. Shatavari, an Ayurvedic tonic, is famous for supporting female reproductive health and easing hormonal transitions like menopause. Even common culinary herbs have hormonal benefits: for instance, sage contains phytoestrogenic compounds that may help with hot flashes, and cinnamon can improve insulin sensitivity (beneficial for conditions like PCOS). While these might not all be in your pantry yet, know that herbal teas and spices can be incorporated for their endocrine benefits. A cinnamon-spiced tea or a basil pesto could offer subtle hormone-balancing effects over time. Always consult with a healthcare provider for significant issues, but remember that the gentle support of these botanicals can complement other treatments. Nature truly provides an “herbal toolkit” for hormonal harmony.
Balancing Blood Sugar with Diet: One often overlooked aspect of hormonal balance is blood sugar control. Spikes and crashes in blood glucose can wreak havoc on insulin (a hormone) and have downstream effects on sex hormones and cortisol. Eating balanced meals with protein, healthy fat, and fiber (instead of high-sugar refined carbs alone) helps keep blood sugar steady. For example, start your day with eggs and sautéed greens rather than sugary cereal; snack on a handful of nuts (rich in magnesium and protein) instead of candy. Stable blood sugar means fewer insulin spikes – and since high insulin can trigger excess androgen (male hormone) production in women and fat storage in both sexes, keeping it stable is key. Cinnamon, as noted, can help insulin work better brownhealth.org. Apple cider vinegar (a fermented tonic) before meals can blunt blood sugar spikes. Chromium-rich foods like whole grains and broccoli, and magnesium-rich foods like leafy greens and pumpkin seeds, also support healthy glucose metabolism. Think of blood sugar balance as the foundation – when it’s in check, your body isn’t on a hormonal rollercoaster, and other hormones (thyroid, estrogen, testosterone) can stay in better balance too.
(In essence, a diet for hormonal balance looks a lot like a generally healthy diet: whole foods, plenty of greens, good fats, seeds, and perhaps some targeted extras like cruciferous veggies and zinc foods. Now let’s turn to the final piece of the puzzle: how food can soothe your nerves and help your body handle stress.)
Nervous System & Stress Relief: Calm from the Kitchen
Ever reach for a cup of tea to unwind, or feel more relaxed after a hearty meal? What we eat and drink can significantly influence our mood, brain function, and stress levels. The nervous system (including the brain) requires certain nutrients to function optimally – and chronic stress can deplete those nutrients. Additionally, there’s a two-way communication between the gut and the brain (the gut-brain axis), meaning a healthy diet can improve mental well-being and vice versa cambridge.org. TCM and other holistic systems have long used foods and herbs to calm the mind – think of warm milk at night or soothing herbal broths. Let’s explore some common foods that nourish the nervous system and support your body’s stress response:
Magnesium-Rich Foods (Leafy greens, nuts, seeds): Magnesium is often called “nature’s tranquilizer” because of its calming effect on nerves and muscles. It’s a mineral needed for over 300 biochemical reactions, many of which involve nerve signaling and stress hormone regulation. When we’re stressed, magnesium tends to get used up or excreted faster, so we need to replenish it. Luckily, foods high in magnesium are plentiful: spinach, silverbeet, avocados, almonds, cashews, pumpkin seeds, black beans, and dark chocolate are all excellent sources. Ever notice how you crave chocolate under stress? It’s partly the magnesium (and a bit of mood-lifting theobromine) your body is seeking. A quarter cup of pumpkin seeds provides nearly 50% of daily magnesium needsmedicalnewstoday.com, which can relax muscle tension and even help improve sleep qualitymedicalnewstoday.com. Dark leafy greens in general are magnesium superstars – for instance, one cup of cooked spinach has ~150 mg of magnesium (about 35% of daily needs). By eating a big salad or a handful of nuts each day, you supply your nervous system with the magnesium it needs to prevent anxiety and promote relaxation. As a bonus, magnesium-rich foods also support steady energy and blood sugar, further reducing stress on the body.
Vitamin B Complex (Whole grains, animal proteins, nutritional yeast): The B vitamins (especially B1, B6, B9 folate, and B12) are vital for neurological function and mood regulation. They help create neurotransmitters like serotonin and dopamine, and support myelin (the protective sheath around nerves). Feeling fatigued, irritable, or blue can sometimes be linked to low B-vitamin status. Foods that provide B vitamins include whole grains (brown rice, oats, quinoa) for B1 and B3, leafy greens for folate (B9), legumes for B1 and B6, and animal proteins (meat, eggs, dairy) for B12 and B6. For example, grass-fed beef is rich in vitamin B12 and B3, supporting brain energy and concentrationhealthline.com. Eggs and dairy give B12 and B2; chicken and fish are high in B6 and niacin. If you’re vegetarian or vegan, nutritional yeast is a great B-vitamin booster (often fortified with B12) – it’s a savory flakes you can sprinkle on popcorn or soups for a cheesy flavor. Ensuring you get enough B vitamins can improve your stress resilience and even reduce symptoms of depression or brain fog in those who are deficient. In TCM dietary terms, many B-rich foods (like whole grains and legumes) are considered “grounding” and nourishing to the spleen (digestive energy), which in turn supports a stable mood and vitality. So, think of hearty whole foods as fuel not just for your body, but for your emotional well-being too.
Omega-3 fatty acids (Fatty Fish, Flaxseeds, Chia): Our brains are about 60% fat by dry weight, and a significant portion of that is omega-3 fatty acids (like DHA). Omega-3s have been shown to have anti-inflammatory effects in the brain and to support the structure of brain cell membranes. They are also known to be beneficial in conditions like depression and anxiety; several studies have found that people with higher omega-3 intake (or fish consumption) have a lower risk of depression, and omega-3 supplements can be a helpful adjunct to antidepressant therapy. To get omega-3s through food, the best sources are fatty fish (salmon, sardines, mackerel, trout) for EPA and DHA omega-3s. Plant sources like flaxseeds, chia seeds, and walnuts provide ALA omega-3, which the body partially converts to EPA/DHA. Including fish a couple of times a week or adding ground flax/chia to your breakfast can nourish your nervous system. For example, sprinkle ground flaxseed into oatmeal or blend chia seeds into a smoothie. Omega-3s also help reduce inflammation body-wide, which means less physical stress on the system. And heart-healthy = brain-healthy; by improving cardiovascular health, omega-3s ensure the brain gets ample blood flow and oxygen. As Simon Mills and other herbal experts would agree, nourishment is the first step in healing – and healthy fats are truly nourishing for the nerves and brain.
Fermented foods & the gut-brain axis: Believe it or not, the key to a calm mind might lie in your gut. The emerging field of psychobiotics studies how probiotics and fermented foods can influence mental health. Remember our fermented friends (yogurt, kefir, kimchi, etc.) from earlier? They not only help digestion but also produce compounds like GABA and serotonin, and communicate with the brain via the vagus nerve. Researchers have found that dietary patterns rich in fiber and fermented foods can modulate the microbiota-gut-brain axiscambridge.org. In plain English, eating yogurt and high-fiber veggies might make you more resilient to stress by improving your gut flora, which in turn sends calming signals to your brain. One review noted that fermented foods, thanks to their probiotics, can improve cognitive and emotional functioning when included in the dietcambridge.org. Another study in humans found that fermented food consumption was linked to reduced social anxiety in young adults, especially those with higher neuroticism. This doesn’t mean a pickle will cure anxiety, but it underscores how closely tied our mood is to our gut. So if you’re feeling anxious or under high stress, alongside therapy or other approaches, tweaking your diet to include more gut-friendly fermented fare could be a wise move. Even the simple act of brewing kombucha or fermenting cabbage at home can be a stress-relieving hobby in itself!
Herbal Teas for Calm: Sometimes the simplest remedies are the best. Herbal teas have been used for supporting nerves and promote sleep. Some superstar calming herbs that you can grow or find easily include: Chamomile, as mentioned, a gentle sedative and anxiolytic; Lavender, famous for its aroma, can also be taken as tea for relaxation; Lemon Balm, a lemony herb that is wonderful for lifting mood and easing anxiety (great for kids and adults); Passionflower, a stronger herb that can help quiet a racing mind (often combined with valerian for insomnia); and Ashwagandha, typically taken as a powder or capsule, but can be simmered in milk as a traditional nightcap in Ayurveda to tone down cortisol and encourage restful sleep. TCM often uses licorice root in small amounts to reduce stress effects, and wild jujube seed (Suan Zao Ren) tea for insomnia. While those are more specialised, and you may wish to work with someone that specialises in herbal remedies, almost everyone has access to chamomile or mint. Establishing a nightly routine with a cup of herbal tea signals your nervous system that it’s safe to relax. For example, a blend of chamomile, lemon balm, and lavender could be the perfect “chill out” cup in the evening. If you prefer something dairy-based, the old-fashioned remedy of warm milk (or a non-dairy almond milk) with a pinch of nutmeg, cacao or ashwagandha is rich in tryptophan and magnesium, which can help you drift into sleep. These rituals aren’t just folklore – they work because they provide phytochemicals that act on the GABA or serotonin systems, and because taking time to pause and sip something warm triggers a relaxation response.
Dark Chocolate: High-cacao chocolate (70% and above) is rich in flavanols and theobromine that have brain benefits. Flavanols increase blood flow to the brain and can improve cognitive function. Theobromine is a mild stimulant and mood elevator, gentler than caffeine. And let’s not forget chocolate’s magnesium content for relaxation. Chocolate also promotes the release of endorphins and serotonin, which is why it’s a comfort food once you get used to the more bitter taste. If you’re stressed, a small square of dark chocolate savored mindfully can provide a little boost of joy and calm. Just don’t overdo it on the sugar if it’s sweetened. Consider it self-care, not self-indulgence. And perhaps pair it with some nuts or herbal tea for a truly nourishing snack.
In summary, supporting your nervous system through diet involves a mix of nutrient-dense foods (for physical brain health) and soothing traditions (for mental calm). A well-fed brain is more resilient to stress, and a happy gut means a happier mind. By incorporating these foods and herbs, you create a resilient natural buffer against life’s stresses.
#naturalhealth #healingingredients #wholefoods
