Boosting Mental Health with Nutrition: What to Eat and Why
Day 12 of 30
As a dedicated mental health advocate and counsellor, I’ve come to value just how powerful open, honest conversations about mental health can be. This November, I’m embarking on a 30-day writing journey, sharing a new mental health article each day, not only to raise awareness but to raise funds for Movember.
Taking care of our mental health involves more than just addressing thoughts and emotions—it’s about looking at our holistic selves, including what we eat. Just like nutritious food fuels our bodies, it also provides essential nourishment for our minds. By making a few intentional choices around what we eat, we can nurture our mental health in ways that support resilience, balance, and a greater sense of well-being.
Think of your mind as a garden and each meal as the nourishment it needs to grow. Just as plants need sunlight, water, and nutrient-rich soil to thrive, our minds require specific "nutrients" to blossom with resilience, clarity, and balance. Omega-3s, B vitamins, magnesium, and probiotics are like the essential minerals and water that keep this garden lush and healthy. When we feed ourselves with intention, we’re giving our minds a rich, supportive environment to flourish in—warding off weeds of stress, dryness of fatigue, and the cloudy overgrowth of anxiety.
Eating mindfully is like tending to this garden with care; every colourful veggie, whole grain, or leafy green is another bit of nourishment that helps us cultivate mental well-being, resilience, and peace.
The Link Between Food and Feeling
Have you ever noticed that certain foods make you feel energised, calm, or even more hopeful? This is no coincidence. Nutrients found in food can influence the chemicals in our brains, impacting mood, focus, and emotional stability. For instance, foods rich in omega-3s, B vitamins, and magnesium have been shown to enhance brain function and even reduce anxiety and depression.
Often we see so many people where stress is constant and mental health concerns are rising that thinking about food as a part of mental wellness can be empowering. With every meal, you have the opportunity to give your brain what it needs to feel supported and balanced.
Key Nutrients that Nurture Your Mind
Let’s take a closer look at some key nutrients that can make a noticeable difference in mental well-being.
Omega-3 fatty acids: brain-boosting essentials
Found in salmon, walnuts, and chia seeds, omega-3s support brain cell communication, which is essential for clear thinking and emotional regulation. Including omega-3-rich foods in your diet helps keep you mentally steady and may reduce the risk of depression.
B Vitamins: Energy and Mood Helpers
B vitamins, especially B12 and folate, play a major role in brain health. Without them, you may feel tired, down, or foggy-headed. Fortunately, these nutrients are abundant in leafy greens, eggs, and beans, making them simple to add to your diet. If you’re plant-based, B12 supplements can help ensure you’re getting enough.
Magnesium: A Calming Mineral
Known for its calming effects, magnesium can help reduce feelings of anxiety and promote restful sleep. Foods like dark chocolate, almonds, and spinach are excellent sources of magnesium, offering both physical and mental relaxation.
Probiotics: Caring for Your Gut and Your Mind
The gut-brain connection is stronger than many realise; our gut bacteria have a direct impact on mood and cognitive function. Probiotics in foods like yoghurt, sauerkraut, and kimchi help support a healthy gut microbiome, which in turn nurtures our mental health.
Small Changes That Make a Big Difference
Changing how we eat for mental health doesn’t mean an overnight transformation. Small, sustainable adjustments can be powerful and feel beneficial without overwhelming you. Here are some simple ways to start supporting your mental well-being through nutrition:
Eat a Rainbow of Fruits and Veggies
Different colours mean different nutrients, and each plays a unique role in mental wellness. Try adding a variety of colourful fruits and vegetables to your meals throughout the week. Think of this as building a foundation of positive nutrients to help support a balanced mind.
Stay Hydrated and Skip Sugary Drinks
Dehydration is a surprisingly common cause of low energy, poor concentration, and moodiness. Try sipping on water throughout the day. Herbal teas and naturally flavoured water (with slices of fruit) can also help. When we hydrate, we’re helping our brains feel and function better.
Steady Your Mood with Whole Grains
Whole grains like oats, quinoa, and brown rice provide a slow and steady release of energy. They help keep blood sugar levels stable, reducing mood swings and the tired, irritable feelings that come with spikes and crashes.
Snack Mindfully with Brain-Healthy Foods
Snacks can be a wonderful opportunity to sneak in extra nutrients. Consider snacking on foods like nuts, seeds, or yoghurt. These snacks can be mood-boosting, filling, and simple to grab when you need a quick pick-me-up.
Limit processed foods and excess sugars.
Processed foods often leave us feeling drained and unsatisfied. If you notice a pattern where certain foods make you feel sluggish or low, consider swapping them for more wholesome options. Whole foods can provide the mental clarity and energy that processed items often lack.
Honouring the Gut-Brain Connection
The connection between our gut and mind is becoming increasingly understood as a powerful link in supporting mental health. Our gut, sometimes called our "second brain," communicates with the central nervous system through an intricate web of neurones and hormones. What we eat directly influences this communication pathway, meaning a content gut often equals a happier mind. Including foods that support gut health—like prebiotics in bananas, onions, and asparagus, as well as probiotics in yoghurt and fermented foods—can help nurture this relationship.
Creating a Kind Relationship with Food
Thinking of food as a friend to our mental health is a gentle, supportive approach to nourishment. Instead of restrictive diets or pressure to eat perfectly, this approach encourages us to choose foods that we know will help us feel our best—mentally and physically. Some days may be easier than others, and that’s okay. The goal isn’t perfection but rather an open-hearted effort to treat ourselves well.
We can’t control every factor that affects our mental health, but we can make choices that add to our resilience and sense of well-being. By embracing foods that nourish both body and mind, we take a compassionate step towards a more balanced, fulfilling life. Each meal, each snack, and each sip of water becomes a small act of self-care. In a world that often feels chaotic, these choices give us a bit of calm and control—and that’s worth celebrating.
These articles tackle vital topics related to mental well-being, many of them drawn directly from my own experiences and insights gained through my work in Bent Couch Counselling.
Movember’s mission is to support men’s mental health, address prostate and testicular cancer, and prevent suicide, which is a cause close to my heart. My personal connection to Gay Fathers Worldwide has encouraged me to raise $10,000 as part of Movember. I encourage you to donate here to an incredible cause.
By sharing personal perspectives and strategies over these 30 days, I hope to foster deeper understanding and connection around mental health issues. This project is about more than just reading or writing; it's about taking action.
I hope sharing my experience can be a guide, perhaps even a comfort, for others on a similar path.