Feed Your Mental Health, NOT Your Depression and Anxiety

Nutrition Strategies to Support Mental Health

It’s my firm belief that Food IS Function. Food isn’t simply what goes on your fork and down the hatch; it’s data that provides a set of instructions to your body. It tells your body what to do and how to do it. It tells your body how to function.

Everything you eat and drink tells your body to do something. It’s not just food and drink, either. It’s all stimuli – everything we consume. From what we read and listen to, to the air we breathe and the substances we come in contact with on a daily basis.

We eat for our physical health and our mental health. Before we dig into what I mean when I say that we eat for our mental health, I just want to underscore three particular facts:

1: Ultra-processed Foods are doing us NO favors. While I don’t believe all ultra-processed foods are inherently bad, the vast majority are nutrient-lacking: They may help meet carb, protein, and fat needs, but they contain almost NO vitamins and minerals, let alone phytonutrients, and contain an over-abundance of sugar, saturated fat, and salt.

2: The average American’s diet is composed of 60% of (largely nutrient-lacking) ultra-processed foods.

3: The average teen’s diet is composed of 70% of ultra-processed foods.

Let that sink in. That means 30-40% of your diet (or your teen’s diet) – the parts that have vitamins, minerals, fiber, phytonutrients, etc. – is powering 100% of your body. It’s vitamins and minerals, along with high-quality fats and proteins, that provide the body with the building blocks needed to make the hormones and neurotransmitters (like serotonin and dopamine) that contribute to our mental health.

So, let’s get to it.

How Food Impacts Mental Health

There is no disputing that good nutrition, as an essential part of a healthy lifestyle, can help you achieve optimal physical health. Research also shows just how important nutrition can be when it comes to mental health, too.

Nutrition and mental health are deeply intertwined. Think of some of the ways stress and other mental health challenges have affected your appetite, digestion, food choices, cravings, etc. While there’s a lot we can’t control, there is so much we can influence, and nutrition can be a powerful tool that can influence the body and improve our mental health.

According to the Food & Mood Centre at Deakin University in Australia, “There have been many studies that have demonstrated that a good quality diet is important to the risk of or prevention of mental disorders.” This means that by eating a nutrient-dense, balanced diet, you can lower your chances of experiencing mental health concerns in the future.

But, what if you’re already experiencing symptoms?

The good news is that recent clinical trials have found that improving food choices can help reduce symptoms and improve moods. Choosing the right foods, drinks, and supplements can make a big difference.

Before we look at depression and anxiety separately, let’s go over some of the food and nutrient strategies for better mental health in general.

Medical disclaimer: There is growing evidence that certain foods, supplements, and lifestyle habits can influence the risk and symptoms of depression and anxiety. They may play an important role if symptoms are mild and can also help to support other interventions. Please see your healthcare provider before making any changes to your current care plan – especially if you’re taking prescription medication. I’m also happy to help optimize your nutrition to support mental health. You can book a free 15-min strategy call here.

Food and Nutrient Strategies for Better Moods

There are a lot of nutrition strategies that can help reduce stress and optimize moods in general.

Eat a variety of balanced, healthful foods

Ensuring you get a variety of foods helps you meet your nutrition needs for optimal health (physical and mental) every day. This includes loading up on colorful, phytonutrient-rich vegetables and fruit and getting enough protein, fiber, and healthy fats (especially omega-3s).

A recent clinical study showed reduced symptoms of depression when participants improved the quality of the foods they ate for three months. The improved diet focused on getting whole grains, fruits, vegetables, dairy, olive oil, and nuts every day; plus legumes, lean red meat, fish, poultry, and eggs a few times per week.

I’ll call out here: The research period was three months. Food and nutrition can be a powerful tool for improving depression-related symptoms, but it doesn’t happen overnight. Our current state of health didn’t happen overnight … we likely got to where we are gradually over time, whether months or years. Changing or shifting your health takes – and deserves – time, too.

Ensure you’re eating meals as a matter of routine

Sometimes our moods and life in general disrupt our eating patterns. We may forget to eat, or, even, double-up if we’ve forgotten we’ve already had a meal. Regularly eating nutritious meals can help balance moods. Set reminders or scheduling mealtimes, if needed, to ensure you nourish your body and mind on the regular. Perhaps a meal plan that has all of your meals laid out for you is what you need (I can help with that!)

Enjoy your meals mindfully

Eating mindfully is when you pay attention to your food when you eat. This means making thoughtful food choices, eating slowly, chewing well, and savoring the flavors and textures. Not only does mindful eating help keep you focused on enjoying the food in front of you in the present moment, but it helps improve digestion and can positively influence mental health.

Consider probiotics

Several recent studies have found that probiotic supplements may help with depression and anxiety – that gut-brain connection is real! Probiotics are friendly, live microbes that can improve gut health; they’re naturally occurring in fermented foods and also are available as dietary supplements.

The ability of probiotics in the gut to influence moods is due to communication between the gut and brain via the nervous system and neurotransmitters – more neurotransmitters are manufactured in the gut than the brain. This is the same connection that can cause stomach upset during stressful times, and why some gut conditions can trigger depression or anxiety. It’s an emerging area of research now that is shedding light on how we can leverage gut health for better mental health.

Remember: Probiotics are not one size fits all and strain specificity matters. Check out this guide to probiotics I recently published.

Extra Nutrition Tips for Depressed Moods

Enjoying a nutrient-rich dietary pattern can help nourish your body and brain, so you have energy and feel good throughout the day. A couple of nutrition strategies that can help with depression include curbing intake of refined sugars and enjoying coffee in moderation.

Curb intake of refined sugars

There’s a link between depression and consuming a lot of refined sugar (like the kind found in sweets, desserts, sodas). One of the reasons is that the brain depends on a steady supply of blood sugar (glucose). When we eat or drink refined sugars, they’re absorbed very quickly and spike blood sugar levels like a rollercoaster. This effect can then impact the brain and influence moods (not to mention insulin resistance; PLUS, the body can only absorb 60g of glucose per hour, so anything over gets stored as fat).

When we’re feeling down, we may crave sweets or other comfort foods. While this may make us feel better in the moment, it actually can lead to worsening mood swings, gut dysbiosis, inflammation, and insulin resistance in the long run. I get it. Somedays, nothing but that one comforting thing will do … and I say on those days, go for it. However, if you find those days becoming more frequent, switching out your coping mechanisms and self-soothing go-tos may be beneficial.

When you can, try reaching for fruit, nuts, and unsweetened beverages like fruit-infused water and teas, instead of sweets and sugary drinks.

Enjoy coffee in moderation

Coffee contains antioxidants that can help reduce the harmful effects of oxidative stress and inflammation. Coffee also contains caffeine. Low-to-moderate amounts of caffeine can help to increase energy, alertness, and concentration which are often a much appreciated boost for those who need it.

Some studies show that there may be a “sweet spot” of 2-4 cups of coffee per day to help lower the risk for depression. Caffeine intakes may affect different people in different ways (depending on metabolism, etc.), so proceed with caution to find your personal sweet spot.

Keep in mind that a “cup” of coffee is a 4-6oz cup – not the standard 8oz we’re all used to. I generally guide clients to have a max of 24oz.

Extra Nutrition Tip for Anxious Moods

One strategy to reduce feelings of anxiety or serious stress is to ensure you don’t get too much caffeine – from all sources.

Don’t overdo the caffeine

While some coffee may help with symptoms of depression, too much caffeine can increase symptoms of anxiety – especially in those who are more sensitive to it. Some of the side effects of having too much caffeine are jitteriness, increased heart rate, sleep difficulties, and anxiety. Moderating your overall caffeine intake (from all sources including coffee, tea, soda, energy drinks, caffeine supplements, some medications, etc.) can help.

For some people, having no more that 400 mg of caffeine (about the amount in four 4-6oz cups of coffee) can help reduce some of these effects. If you start feeling these symptoms and you still want to enjoy your coffee, tea, soda, etc., try switching to decaffeinated options.

Self-Care Strategies that can Help Mental Health

While nutrition is essential for good mental and physical health, there are other lifestyle factors that can also play a role.

Physical activity

Exercise can lower symptoms of depression and anxiety – especially when done regularly (e.g., during most days). Physical activity helps us to reduce stress hormones, lower our blood pressure, and release “feel good” compounds called endorphins.

Just 30 minutes of walking per day can help improve your mood. According to the National Institute of Mental Health, you don’t need those 30 minutes to be done in one session. Breaking it down into three 10-minute sessions during the day can add up to the same health benefits. PLUS, if you’re prone to long periods of sitting, breaking it up throughout the day is actually better for your heart health and insulin sensitivity.

Enough sleep

We don’t give sleep enough credit. Getting enough quality sleep is essential for your body and mind. Sleeping 7-9 hours/night can help you get into deep REM (rapid eye movement) sleep which allows the body to repair tissues and supports a healthy immune system.

The most impactful strategy to get better sleep is to pay attention to your sleep hygiene. This can include making sleep a priority, sticking to a schedule, stopping screen time and bright lights before bed (they can trick your brain into thinking that the sun is still out and, therefore, you should still be awake), using white noise in your bedroom, ensuring it’s nice and cool in your bedroom (a real challenge with the current heat dome), and so many others. The beauty of focusing on improving sleep hygiene is that there are a tremendous number of small and large things you can try to find the combination that works best for you.

If you simply don’t have 7-9 hours to dedicate to sleep, that’s totally okay. I’m a firm believer that 6 hours of really excellent sleep is more beneficial to you than 7 or 8 hours of shitty tossing and turning.

Stress management

Other activities that can help manage some of the stressors that lead up to or worsen depression and anxiety include mindfulness, meditation, relaxation exercises, deep breathing, taking time each day to pay attention to the positive, spending time doing something you enjoy, spending time with people who energize you and fill your cup, using a sauna, journaling, creating art, singing, dancing, reading, listening to music, and others. There’s no one right way to manage stress. Activities like mindfulness, meditation, and breathwork and relaxation exercises can help to reduce muscle tension, lower the heart rate, and calm the mind.

A gratitude journal is an easy way to start or end the day reflecting on a few things you’re grateful for. This isn’t simply about finding a positive mindset, it’s also about tapping into another perspective, which may help shift your mood.

I personally enjoy noting 5 things I’m grateful for in the morning and at least one thing I can be proud of in the evening. Acknowledging a moment we can take pride in from the day can help identify moments of strength, resilience, patience, etc.

Stay connected

Being social with people whom you care about and who care about you is an often forgotten step toward optimal mental health. Reaching out and keeping in touch with friends and family regularly – especially when you need support – can make a world of difference. You also can meet new people by joining a group or volunteering to support an issue that means a lot to you.

Final Thoughts

Nutrition can play a big role in reducing the risk of developing depression and anxiety, and can help manage the symptoms once they occur. The vitamins, minerals, proteins, carbohydrates, and fats we eat are used to help fuel and function our physical and mental health. This means that our food choices can help to optimize more balanced moods.

For your mental health, enjoy a nutrient-rich variety of foods that include vegetables, fruit, whole grains, nuts, seeds, lean protein, and healthy fats. Cut back on foods that have refined sugars, and find your personal optimal amount of coffee to enjoy every day can help.

If you’re in crisis: Dial 911 for a medical emergency or 988 to reach the suicide hotline.

Need help planning and making nutrition part of your mental health plan? As a doctor of clinical nutrition, I’d love to help.

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References

BetterHelp. 15 symptoms of depression and anxiety.

Center for Disease Control. Care for Yourself.

Probiotics for the treatment of depression and anxiety: A systematic review and meta-analysis of randomized controlled trials.

Food and Mood Centre. The SMILEs trial.

Harvard Health Publishing. Diet and depression.

Harvard Health Publishing. Caffeine.

Harvard Health Publishing. Coffee.

Harvard Health Publishing. The no-drug approach to mild depression.

Harvard Health Publishing. Probiotics may help boost mood and cognitive function.

Harvard T.H. Chan School of Public Health. Mindful Eating.

Harvard T.H. Chan School of Public Health. Stress and Health.

The Therapeutic Impact of Plant-Based and Nutritional Supplements on Anxiety, Depressive Symptoms and Sleep Quality among Adults and Elderly: A Systematic Review of the Literature.

National Institute of Mental Health. Caring for Your Mental Health.

National Institute of Mental Health. Depression.

National Institute of Mental Health. Eating Disorders: About More Than Food.

National Institute of Mental Health. Generalized Anxiety Disorder: When Worry Gets Out of Control.

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Disclaimer: I’m not a medical doctor. This information is educational and informational only; it is not intended to diagnose, treat or prevent diseases. Always check with your licensed medical provider before making changes to your healthcare plan, medications and supplements, or otherwise impact your health.