How to Support your Nervous System in a Busy World

Author: Carmen Cooper, Naturopath & Nutritionist

How we manage stress today determines how our brain will age tomorrow.
Ageing is natural — but how we age is largely a reflection of our daily choices.

And when it comes to brain health, one of the biggest influences is cortisol — our main stress hormone — and the communication between the brain and adrenal glands. When that messaging goes off track, our whole nervous system feels it.

So, let’s talk about how to keep cortisol in that “Goldilocks” zone — not too high, not too low — to support healthy brain ageing and help the nervous system recover and thrive.

Connection: The Real Stress Buffer

As humans, we are wired for connection. It’s one of the most powerful ways to regulate stress.

You might have heard that we need eight hugs a day for emotional health — and there’s truth in that. For me, it’s also about having eight minutes of genuine connection. When I message a close friend, “Do you have eight minutes?”, it’s our code for “I need support.”

We literally put a timer on it — eight minutes of listening, laughter, or distraction. No need to fix anything, just presence. These moments help the body feel safe, bring down cortisol, and remind us we’re not alone. That’s what “village” means to me — showing up for one another in small, human ways that calm the nervous system.

The Power of Daily Habits

Balancing cortisol isn’t about perfection — it’s about consistency. Little, repeatable habits are what shape our stress resilience over time.

Ask yourself:

• What do I do to de-stress each day?
• How often do I make time for it?

It doesn’t need to be fancy or time-consuming. It’s about tuning in and asking, What does my body need today? Maybe it’s a slower yoga class, a walk by the water, lunch under a tree, or five minutes of deep breathing between clients.

The key to making self-care stick isn’t motivation — it’s context. We’re more likely to move if we show up at the gym, more likely to relax if we set the scene. So design your environment around the habits you want to keep.

Find Your “Personal Sabbath”

We all need time for intentional rest — space where we pause, unplug, and reset. It doesn’t have to mean a whole weekend offline (though that’s nice). It could simply be a morning ritual with a cup of tea and the sunrise, or an evening bath where you slow down before bed.

My favourite ritual is what I call a “sensory deprivation shower.” It’s a shower with no lights — just you, the warmth of the water, and your breath. By reducing sensory input, you give your nervous system a moment to deeply relax. It’s a simple way to create stillness, especially when we’re so overstimulated by screens, noise, and constant doing.

And here’s a bonus: hot and cold showers, or regular sauna sessions, do more than just relax us — they actually help lower inflammation, boost BDNF (a brain growth factor), and support cognitive function. Rest, warmth, and relaxation are not indulgences. They’re brain medicine.

Nourishing Your “Cortisol Bank Account”

I often tell my clients to think of their body as a bank account. Every nourishing meal, restful night, or mindful pause is a deposit — building your reserves for when life demands a big withdrawal (like during your cycle, illness, or stress).

Here are some of the nutrients I recommend depositing regularly:

• Zinc: oysters, legumes, nuts, seeds, kale
• Magnesium: avocados, dark leafy greens, fish, cacao
• B vitamins: leafy greens, red meat, beans, quinoa, avocado
• Vitamin D: eggs, sardines, sunlight
• Omega-3s: salmon, chia seeds, hemp seeds
• Probiotics: kefir, yoghurt, sauerkraut, kimchi

A healthy gut directly supports stress resilience. Certain probiotics — like Lactobacillus plantarum and Bifidobacterium longum — can lower cortisol, improve focus, and even boost BDNF. Remember: your gut makes around 90% of your serotonin, which means gut health is mood health.

And don’t forget antioxidants — the colourful foods like berries, beetroot, and even dark chocolate. They protect your brain cells from oxidative stress caused by chronic cortisol elevation.

Move for Your Brain

Exercise is one of the most powerful ways to reset cortisol and protect the brain.
When we move, our muscles release BDNF (Brain-Derived Neurotrophic Factor) — think of it as “fertiliser” for your brain. It helps grow new neurons, strengthen memory, and boost focus.

You don’t need to train for a marathon. Try:

• A 30-minute outdoor walk or jog a few times a week
• A short HIIT session (45 seconds on, 15 seconds rest, repeated 7 times)
• Or even a dance session in your living room

For winding down, choose the opposite — gentle stretching, yoga, or breathwork before bed. Balance is everything.

Sleep: Where Recovery Happens

You can do everything else right, but without sleep, your cortisol rhythm will still be off.
Cortisol naturally peaks in the morning and drops at night — if that rhythm flips, we feel anxious, wired, and exhausted.

To support a healthy sleep-wake cycle:

• Aim for 7–9 hours each night
• Wake and sleep at consistent times
• Dim lights at night and avoid screens before bed
• Get morning sunlight to reset your circadian rhythm

Sleep is when the brain detoxifies, repairs, and resets — it’s your nightly nervous system reset.

Bringing It All Together

Healthy cortisol regulation isn’t about doing more. It’s about doing less — intentionally.

Here are the five habits I live by for long-term brain and hormone health:

1. Connect with your people. Reach out, laugh, and lean on your village.
2. Move with purpose. Get your heart rate up, then rest deeply.
3. Eat real food. Prioritise anti-inflammatory, colourful, gut-friendly meals.
4. Create daily rituals. Pause, breathe, meditate, or journal.
5. Protect your sleep. It’s where the healing happens.

When we live in tune with our natural rhythms, we don’t just manage stress — we build the foundation for healthy, vibrant ageing from the inside out.