In recent years, mental health has become front and center of wellness discussions, with more and more attention paid to how our daily habits can influence our psychological well-being. While therapy, exercise, and mindfulness are often highlighted, the impact of diet on mental health remains an ongoing conversation with significant implications. What we eat plays an important role in shaping not only our physical health but also our mental health. Today, we’ll discuss how these dietary choices can positively (or negatively) affect our mood, cognitive function, and overall mental well-being.
What Parts of the Body Can Affect Mental Health?
Understanding how diet and mental health are connected begins with recognizing the biological systems involved. The brain naturally takes center stage, but it's not alone — the gut is often referred to as the "second brain" because it plays a pivotal role in mental health. The gut-brain axis (a complex communication network linking the gut and the brain) suggests that our digestive health significantly impacts our mental state. Neurotransmitters like serotonin, which regulates mood, are produced in the gut, indicating a direct correlation between digestion and disposition.
But other biological processes and factors like hormonal balance and immune function also affect mental well-being. For example, cortisol (the stress hormone) and inflammatory markers that are affected by dietary habits can either exacerbate or alleviate mental health symptoms.
Nutrition’s Role
Diet serves as the cornerstone of this interconnected system. The foods we eat provide the building blocks for the molecules that fuel our brain's activities. Nutrients like complex carbohydrates, lean proteins, fatty acids, and vitamins and minerals all play crucial roles in supporting cognitive function, regulating neurotransmitter production, and maintaining a healthy inflammatory response within the body.
Foods that May Help Anxiety, Depression, & Mental Health
Certain foods are packed with nutrients shown to positively impact mental health by supporting the brain and body systems mentioned above. Incorporating these into your diet may help stabilize mood, reduce anxiety, and improve overall mental clarity:
Complex Carbs & Whole Grains
Complex carbohydrates are essential for maintaining stable energy levels and supporting brain function. They break down more slowly, providing a steady release of glucose — the brain's primary fuel source. This slow release helps prevent blood sugar spikes and crashes that can lead to irritability and anxiety. Complex carbs are also typically rich in fiber, supporting gut health and further enhancing mood stability by way of the gut-brain axis.
Examples: Brown rice, quinoa, starchy vegetables like sweet potatoes, and whole grains such as oats and barley.
Lean Proteins
Proteins are crucial for producing neurotransmitters, the chemicals that communicate between nerve cells. Amino acids like tryptophan, found in protein-rich foods, are precursors to serotonin, a well-known neurotransmitter that regulates mood, sleep, and overall mental well-being. Including lean proteins (or adding more) in your diet provides a steady supply of these building blocks, helping improve mood and reduce symptoms of depression.
Examples: Chicken, fish, eggs, nuts, and seeds.
Fatty Acids
Omega-3 fatty acids, particularly EPA and DHA, are known for their anti-inflammatory properties and their role in protecting brain cells. They support cognitive function, can reduce symptoms of depression, and improve overall emotional health by enhancing the structure of brain cell membranes. These fats are essential parts of a healthy diet because our body can’t produce them on its own.
Examples: Fatty fish like salmon and mackerel, flaxseeds, chia seeds, and walnuts.
Fiber
Fiber goes back to maintaining proper gut health, which we’ve mentioned is closely linked to mental health via the gut-brain axis. High-fiber foods promote the growth of beneficial gut bacteria, which produce short-chain fatty acids that reduce inflammation and support brain function. A healthy gut microbiome contributes to improved mood and reduced anxiety.
Examples: Fruits like apples and berries, vegetables such as broccoli and carrots, and legumes like beans and lentils.
Antioxidants
Antioxidants protect the brain from oxidative stress, which can damage brain cells and impair cognitive function. By reducing inflammation and neutralizing free radicals, antioxidants help maintain the health of neural pathways, supporting overall mental clarity and a more positive mood.
Examples: Berries, leafy greens like spinach and kale, and dark chocolate.
Vitamins & Minerals
Vitamins and minerals are critical for numerous bodily functions, including brain health. Deficiencies in iron, zinc, and selenium have all been linked to an increased risk of depression and anxiety. Adequate intake of these micronutrients supports neurotransmitter production, cognitive function, and overall mental resilience.
Examples: Iron-rich foods include spinach and red meat, zinc from oysters and nuts, and selenium in Brazil nuts and whole grains.
Calcium
Calcium is most well-known for supporting bone health but did you know it’s also crucial for nerve function and neurotransmitter release? Proper calcium levels help stabilize mood and prevent symptoms of anxiety by supporting the normal functioning of the nervous system.
Examples: Dairy products like milk and yogurt, leafy greens such as kale and spinach, and fortified plant-based milk substitutes (like soy milk).
Probiotics
Probiotics found in fermented foods are another way to support gut health by enhancing the diversity and balance of the gut microbiome. Again, having a healthy gut microbiome has been linked to reduced anxiety and improved mood, as the gut-brain axis plays a significant role in regulating emotional health.
Examples: Yogurt, kefir, kimchi, sauerkraut, and other fermented foods.
Foods to Avoid
While some foods can help support mental health, others can undermine it and trigger anxiety or mood swings. A diet full of these can disrupt the gut-brain connection, exacerbate inflammation, and destabilize blood sugar levels, all of which have been linked to symptoms of poor mental well-being.
Processed Snacks
Processed snacks often contain high levels of refined sugars, unhealthy fats, and artificial additives, which can lead to rapid spikes and crashes in blood sugar. These up-and-down fluctuations can cause irritability, anxiety, and severe mood swings, disrupting the balance needed for mental stability. The lack of fiber, vitamins, and minerals in these foods also means they offer little value in terms of nutritional support for the brain.
Examples: Chips, pastries, and white bread.
Sugary Treats
Sugary treats are another group that can cause dramatic swings in blood sugar, leading to mood instability and increased anxiety. Overconsumption of sugar can also disrupt the balance of neurotransmitters, further exacerbating mental health issues.
Examples: Candy, soda, and other high-sugar snacks.
Saturated Fats
High levels of saturated fats in your diet can increase inflammation and negatively affect brain function, impairing cognitive performance and potentially contributing to mood disorders. These unhealthy fats are often found in heavily processed or fried foods.
Examples: Fried foods, fast food, and high-fat dairy products.
Caffeine
While caffeine can boost energy and alertness in the short term, excessive consumption can lead to jitters, increased anxiety, and disrupted sleep patterns — all of which are detrimental to your mental health. Caffeine may also overstimulate your nervous system, amplifying feelings of worry and restlessness. Therefore, managing caffeine intake is important for maintaining a calm and balanced mood.
Examples: Coffee, energy drinks, and caffeinated sodas.
Can Not Eating also Cause Anxiety?
Yes, skipping meals or undereating can have a direct impact on mental health. When the body is deprived of essential nutrients, it can lead to hypoglycemia (low blood sugar), which may cause symptoms like dizziness, confusion, and anxiety. Prolonged periods without food can also elevate cortisol levels, increasing stress and anxiety.
Other Ways to Boost Mood with Food
Beyond the foods we consume, the way we approach our relationship with food can also have a significant impact on our mental health:
Share Meals with Friends & Family
Enjoying meals in a social setting, surrounded by loved ones, can have a positive effect on our mood. The act of connecting with others and sharing a common experience around food can foster a sense of belonging and support, which are important for mental well-being.
Eat Regularly & Stay Hydrated
Maintaining a consistent eating schedule and drinking enough water can help further regulate blood sugar levels and prevent the energy crashes and anxiety that come from skipping meals or becoming dehydrated.
Maintain a Balanced Diet
A balanced diet that includes a variety of nutrients will support the body's natural processes and promote mental resilience. Strive for a mix of the groups we discussed above — proteins, healthy fats, complex carbs, and plenty of fruits and vegetables to nourish your body and mind.
Don’t Shop While Hungry
Grocery shopping while you’re hungry can lead to impulsive decisions and choosing less-than-ideal snacks and meals. Taking the time to meal prep and sticking to a planned grocery list can help us make more mindful and nutritious choices.
Don’t Count Out Exercise, Sleep, & Other Wellness Practices
Diet is a powerful tool in the pursuit of mental health, but it's just one piece of the puzzle. Regular exercise, adequate sleep, and stress management techniques are equally important for overall wellness. By taking a comprehensive approach, you can cultivate a balanced lifestyle that supports both your body and mind.
Remember, the journey to mental wellness is multifaceted — some methods that have been gaining traction recently utilize temperature therapy to relax your body or build resilience. In particular, sauna use and cold plunging have a host of benefits from mental wellness to physical recovery. For more information, browse our additional resources below:
- Can Saunas Help Relieve Stress?
- Benefits of Saunas After Working Out
- Do Saunas Help Detox?
- Skincare Benefits of Saunas
- Mental Health Benefits of Cold Plunging
- Can Ice Baths Help You Sleep?
- Skincare Benefits of Ice Baths
- Benefits of Contrast Therapy
Our cold plunge tubs and saunas are top-of-the-line and are FSA/HSA-eligible, with additional financing options available so you can experience the power of temperature therapy from the convenience of your own home.
Medical Disclaimer: The information contained in this post is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions or before embarking on any new health or wellness routine, including saunas and cold plunging. Neither the author(s) nor the publisher of this content take responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any cold plunging routine or other health or wellness program.