Nourishing Your Mind: How Food Affects Mental Health and Building a Healthy Relationship with It

By: Marissa Mireles, MSW Intern

Date Published: February 5, 2025

‍

Food plays a much larger role in our lives than just providing energy; it directly influences our mental health. Increasing research shows that what we eat can impact our mood, stress levels, and cognitive function. By understanding the connection between food and mental well-being, we can adopt healthier eating habits that benefit both our body and mind. One key factor in this relationship is the communication link between the gut and the brain.

The gut is home to a large portion of the body’s serotonin, a neurotransmitter that regulates mood and anxiety. When gut health is good, serotonin production is optimized, promoting positive mental health. However, poor gut health can be linked to mental health issues like depression and anxiety, making it clear how important nutrition is to our emotional well-being.

Nutrition plays a crucial role in supporting mental health.

Omega-3 fatty acids, found in fatty fish, walnuts, and flaxseeds, help reduce brain inflammation and support cognitive function, potentially easing symptoms of depression. B vitamins, found in foods like leafy greens and whole grains, are involved in the production of serotonin and dopamine which are chemicals that regulate mood. Magnesium, found in nuts, seeds, and leafy vegetables, can reduce stress and promote relaxation, benefiting both the brain and body.

On the other side, foods that are high in refined sugars, processed foods, and unhealthy fats can have negative effects. These foods can cause blood sugar spikes followed by crashes, which lead to irritability, fatigue, and mood swings. Over time, these eating habits may contribute to inflammation in the brain, which is linked to conditions like depression. The brain’s ability to regulate emotions becomes compromised, worsening stress and mood instability.

To foster a healthier relationship with food, focus on nourishment rather than restriction. Many people adopt restrictive diets that cut out entire food groups, which can lead to feelings of deprivation and unhealthy eating patterns. This often triggers binge eating or a cycle of guilt. Instead of focusing on what you can’t eat, adopt a mindset of abundance. Choose nutrient-rich foods that fuel both the body and mind.

Mindful eating is another helpful strategy. Mindfulness encourages paying attention to how food makes you feel, both physically and emotionally. By eating slowly and listening to hunger and fullness cues, you can make conscious choices that nourish your body. This practice also helps prevent overeating and promotes a more positive experience with food.

Letting go of the labels of “good” and “bad” food is also important for a balanced approach. Viewing food as neither indulgent nor forbidden helps remove the guilt often associated with eating. A more flexible, balanced mindset encourages healthy eating patterns and allows for occasional treats without shame.

Self-compassion is very important when developing a healthy relationship with food. Negative thoughts after eating something "unhealthy" can increase stress and contribute to unhealthy eating behaviors. Practicing kindness toward yourself and letting go of perfection can reduce anxiety around food and lead to a more positive mindset.

Lastly, staying hydrated is essential for mental clarity and emotional balance. Dehydration can cause fatigue, irritability, and difficulty concentrating, which negatively impacts mood and brain function. Drinking enough water throughout the day supports mental well-being and boosts energy levels.

Incorporating these strategies into daily life can help nurture a healthier relationship with food. By focusing on nourishment, practicing mindfulness, and embodying self-compassion, you can improve both your physical and mental health.

The food you eat has a huge impact on how you feel. Making conscious, balanced choices supports your overall well-being.

‍

References:

Food and your mood: How food affects your mental health. Aetna. (n.d.). https://www.aetna.com/health-guide/food-affects-mental-health.html 

MD, E. S. (2022, September 18). Nutritional psychiatry: Your brain on food. Harvard Health. https://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626 

The link between nutrition and your mental health. Gundersen Health System. (2024, April 9). https://www.gundersenhealth.org/health-wellness/eat-move/the-link-between-nutrition-and-your-mental-health