Three Foods and Drinks to Be Mindful of When Your Nervous System Feels Overloaded

In my previous post, I talked about some of the symptoms that may occur when the autonomic nervous system is not functioning optimally—a condition often described broadly as autonomic dysfunction or autonomic imbalance.

In clinical practice, I often see people experiencing persistent tightness around the neck and shoulders, sometimes involving significant tension in the sternocleidomastoid and surrounding muscles.

Some describe it as feeling as though they are “carrying a heavy stone on their neck and shoulders.”

Others experience heart palpitations that seem to occur for no obvious reason, together with feelings of anxiety, restlessness or unease. Sleep disturbance, indigestion, frequent belching and a sensation of tightness or fullness around the upper abdomen may also occur.

Sometimes extensive medical investigations reveal no obvious abnormality, and people are told that stress may be contributing to their symptoms. However, having normal test results does not make the symptoms themselves any less uncomfortable.

Because these symptoms can occur across several body systems at the same time, many people eventually find themselves asking:

“Which doctor am I supposed to see?”

Some commonly reported symptoms include:

dizziness or light-headedness
difficulty falling asleep or staying asleep
a sensation of heat or flushing in the face
tinnitus
brain fog or a feeling that the head is unclear
chest tightness or frequent sighing
burning or unusual sensations on the tongue
excessive dryness of the mouth or, conversely, excessive saliva
frequent urination
difficulty achieving deep, restorative sleep
cold hands and feet while the face feels hot

It is important to remember, however, that these symptoms are not specific to autonomic dysfunction. Similar symptoms can occur with anaemia, thyroid disorders, cardiovascular conditions, hormonal changes, anxiety, sleep disorders and many other medical conditions.

For this reason, if several of these symptoms persist or repeatedly interfere with your daily life, it is better to seek an appropriate medical assessment rather than self-diagnosing the problem as “autonomic imbalance.” Palpitations associated with chest pain, significant dizziness or fainting require prompt medical attention.

So what can we change in our everyday lives?

Today, I’d like to talk about three types of food and drink that may be worth reconsidering if your nervous system already feels particularly sensitive or overstimulated.

1. Caffeine

The first is caffeine.

Caffeine is a central nervous system stimulant. It works largely by blocking the action of adenosine, a chemical involved in promoting sleepiness and reducing arousal.

In moderate amounts, caffeine may improve alertness and concentration. However, in people who are sensitive to caffeine—or who consume larger amounts—it may contribute to palpitations, nervousness, restlessness and difficulty sleeping.

If you regularly experience

insomnia, anxiety, restlessness, palpitations or chest discomfort,

it may be useful to review how much caffeine you are consuming.

And remember: caffeine is not found only in coffee.

Energy drinks, cola, black tea, green tea and chocolate can also contain caffeine. Both Healthdirect and the NHS recognise caffeine as a potential trigger for palpitations and as something that may worsen sleep and anxiety in susceptible people.

Finding it hard to give up coffee?

You do not necessarily have to go from several coffees a day to none overnight.

Start by reducing your intake, particularly later in the afternoon and evening.

You might replace one of your daily coffees with rooibos tea, barley tea or another caffeine-free herbal tea.

Rather than simply labelling coffee as “good” or “bad,” pay attention to how your own body responds to caffeine.

2. Alcohol

The second is alcohol.

Alcohol can initially make you feel relaxed or sleepy because of its depressant effects on the central nervous system.

But feeling sleepy after drinking alcohol is not the same as having good-quality sleep.

Alcohol can interfere with normal sleep architecture and contribute to more fragmented sleep later in the night. Healthdirect advises that although alcohol may initially make you feel sleepy, it can disrupt normal sleep cycles and reduce sleep quality.

Excessive or chronic alcohol intake has also been associated with changes in autonomic nervous system function, and alcohol may trigger palpitations in some individuals.

If you frequently experience poor sleep, palpitations, facial flushing, restlessness or anxiety, it may therefore be worth looking at your alcohol intake.

A healthy diet, adequate sleep, regular daily routines, appropriate physical activity and stress management are all important foundations for supporting both autonomic regulation and overall health.

3. Highly Processed Foods

We live in an environment surrounded by packaged and highly processed foods.

Look closely at a supermarket ingredient list and you may see sweeteners, preservatives, colours, flavourings and flavour enhancers. In Australia, Food Standards Australia New Zealand (FSANZ) assesses and regulates the safety and permitted use of food additives. Approved additives and their conditions of use are specified in the Australia New Zealand Food Standards Code.

In 2023, the International Agency for Research on Cancer (IARC), part of the World Health Organization, classified aspartame as Group 2B—“possibly carcinogenic to humans.”

Aspartame is an artificial sweetener that is approximately 200 times sweeter than sugar and is widely used in a variety of food and beverage products. In Australia, aspartame (food additive number 951) is neither banned nor subject to a blanket restriction. It continues to be permitted within regulated limits and is commonly found in products such as zero-sugar drinks and low-calorie foods. Nevertheless, concerns about its consumption remain.

An important consideration is the total amount consumed by an individual. Although only small quantities of additives may be present in each individual product, people whose diets rely heavily on processed and packaged foods may consume a considerable range and quantity of food additives overall.

Many processed foods contain additives such as artificial flavour enhancers, synthetic colourings, sweeteners, preservatives, and artificial food dyes. Rather than focusing solely on one particular additive, it is therefore worth considering the cumulative pattern of highly processed foods in the diet.

From the perspective of supporting overall health and autonomic nervous system regulation, it may be beneficial to reduce reliance on highly processed foods and instead choose minimally processed, nutrient-dense foods with fewer additives, particularly foods that are simple, balanced, and less stimulating.

For everyday eating, choosing fresh and minimally processed foods wherever possible can be one practical way of supporting general health and maintaining a more balanced lifestyle.

What am I eating most of the time? That is the question that matters most.

Symptoms associated with autonomic imbalance can sometimes be misunderstood as simply being “too sensitive” or “just stressed,” particularly when routine investigations do not reveal a clear cause.

However, if your symptoms are persistent, severe or affecting your daily life, it is important to seek appropriate assessment and treatment.

Reducing caffeine and alcohol, eating fewer highly processed foods, getting adequate sleep and maintaining a regular daily rhythm are simple changes that can support overall wellbeing.

Breathing techniques and approaches that help reduce physical tension may also be useful.

In my next post, I’ll share some simple breathing techniques and back acupressure methods that you can practise at home.

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