The Power of Nature: Regulating the Nervous System and Restoring Gut Health

Understanding the nervous system and stress response

The nervous system is the body’s central communication network, constantly responding to both internal signals and external stimuli. When the body perceives safety, it enters a restorative state that supports digestion, immune function and cellular repair. When stress becomes chronic, these processes are deprioritised, often leading to digestive disruption, inflammation and emotional imbalance.

Central to this process is the vagus nerve, the primary nerve of the parasympathetic nervous system. Often described as the main link in the gut brain connection, the vagus nerve plays a critical role in regulating heart rate, digestion, inflammation and mood. Healthy vagal tone supports the body’s ability to move out of stress and into calm, making it essential for both nervous system balance and gut health.

The gut brain connection and emotional wellbeing

“The food we eat literally changes how our brain works,” explains Stephanie Moore, Goodwood’s Gut Health Programme Lead and Nutritionist.
“If we eat well, and especially if we eat to support a healthy gut microbiome, then the brain is going to be well nourished and balanced. This leads to a calmer state of mind, improved resilience and for many people, a reduction in symptoms of anxiety and low mood.”

This relationship is driven by the gut microbiome and the compounds it produces. Beneficial gut bacteria ferment dietary fibre to create short chain fatty acids, also known as postbiotics. These compounds travel from the gut to the brain, where they help regulate neurotransmitters such as serotonin and dopamine, both essential for mood, motivation and emotional stability.

When gut health is compromised, whether through inflammation, poor diet or increased gut permeability, inflammatory signals can reach the brain. This can disrupt nervous system regulation and contribute to anxiety, low mood and reduced cognitive clarity. Supporting gut health is therefore foundational to emotional balance and mental wellbeing.

Foods that support gut health and nervous system regulation

Nutrition plays a direct role in calming the nervous system and strengthening the gut brain connection. Stephanie highlights several nutrients that are particularly important for emotional balance and mental clarity:

• Omega 3 fatty acids, found in oily fish, to support brain health and reduce inflammation
• Magnesium, from leafy greens, pulses, nuts and seeds, known for its calming effect on the nervous system
• B vitamins, found across whole foods, essential for neurotransmitter production
• Choline, from egg yolks, critical for brain signalling and memory
• Vitamin D, sourced from oily fish and animal fats, supporting mood regulation

Foods that promote calm, focus and resilience include richly coloured fruits, vegetables and spices, alongside healthy fats such as olive oil, avocados and seeds. These foods help regulate excitatory pathways in the brain while feeding beneficial gut microbes. Medicinal mushrooms such as Lion’s Mane and Reishi also show promise for cognitive and nervous system support, though they are more commonly used in supplemental form.

The role of nature in regulating the nervous system

Beyond food, the environments we inhabit play a powerful role in nervous system regulation. Time spent in nature has been shown to lower cortisol levels, reduce inflammation and support both physical and mental health.

A large systematic review published in Environmental Research found that regular exposure to green spaces is associated with improved mental health, reduced risk of chronic disease and lower mortality rates (Twohig-Bennett & Jones, 2018). Further research published in Scientific Reports showed that spending at least 120 minutes per week in nature is strongly associated with good health and wellbeing (White et al., 2019).

From soil to gut, why environment shapes human health

These ideas sit at the heart of The Goodwood Health Summit, present by Randox Health, which explored the theme The Soil Microbiome and the Human Microbiome in 2025. The Summit brought together leading clinicians, scientists, farmers and environmental thinkers to examine how human health is inseparable from the health of the land we depend on.

Throughout the Summit, this connection was explored, explaining that the gut microbiome and the soil microbiome are where both human health and planetary health begin. This perspective was echoed by surgeon and microbiome expert Mr James Kinross, who described what he called an “internal climate crisis”, drawing a direct link between the loss of microbial diversity in our environment and the rise of preventable chronic disease. Not only does healthier soil produce more nutrient dense food, he explained, but regular contact with nature itself can shape the human microbiome. “Gardeners’ microbiomes shift with the seasons,” he said, prescribing his patients to spend more time outdoors and reconnect with the natural world.

Nutrition scientist Dr Federica Amati added that we are experiencing a parallel extinction event within our own guts, with around half of microbial diversity lost in recent generations. Food plays the dominant role in shaping the gut microbiome, but environmental exposure, including soil and natural landscapes, also contributes significantly. Together, these factors influence inflammation, immunity, mental health and nervous system balance across the lifespan.

Connecting nature, food and gut health at Goodwood

At Goodwood, nature is not only something you walk through, it is something you eat. Our wellness retreats are underpinned by produce from Goodwood Home Farm, where organic and regenerative farming practices support soil health, biodiversity and nutrient-dense food.

This farm-to-fork approach ensures that every meal supports gut health, nervous system balance and metabolic resilience. Bone broths, fibre-rich vegetables, healthy fats and seasonal ingredients are carefully selected to nourish the microbiome while fostering a deeper connection to the land.

Experiencing the science of natural health on retreat

Goodwood's gut health focused retreats bring these principles into everyday practice. Through expert-led talks, nature immersion, movement, restorative spa therapies and thoughtfully designed menus, guests experience how nutrition, lifestyle and environment work together to support gut health and nervous system regulation.

As Stephanie explains, “Goodwood’s Gut Health based retreats provide clear direction on the relationship between what we eat, how the gut microbiome responds and how this changes the way the brain functions. Everything from the food to the activities supports a happier, more resilient and balanced brain, with benefits that extend long after guests return home.”

Set within the West Sussex countryside, Goodwood’s Wellness Retreats offer the space, rhythm and natural beauty needed to step out of stress and reconnect with the foundations of health. By harnessing the power of nature, from soil to gut to nervous system, we support long-term wellbeing from the inside out.

Find out more about Goodwood's 2026 Retreat Schedule and range of holistic, evidence-backed retreats, supported by nature.