What You Eat Affects How You Feel: The Link Between Diet and Mental Health
- Debra Anson
- Oct 2
- 2 min read
When we think about mental health, we often focus on therapy, medications, or stress management—but nutrition is increasingly recognized as a powerful factor that shapes how we think, feel, and cope with life’s challenges. Leading experts like Dr. Georgia Ede and Dr. Chris Palmer highlight the critical connection between what we eat and our mental well-being.
Dr. Ede, a psychiatrist and nutrition researcher, emphasizes that many mental health challenges—such as depression, anxiety, brain fog, and even cognitive decline—can be influenced by diet. Nutrient-dense foods provide the brain with the building blocks it needs to produce neurotransmitters, regulate inflammation, and maintain healthy brain function. Conversely, diets high in processed foods, refined sugars, and industrial seed oils may exacerbate mental health symptoms. She encourages incorporating whole foods, high-quality proteins, healthy fats, and plenty of vegetables to support mood and cognitive health.
Dr. Chris Palmer’s research focuses on serious mental illnesses, including bipolar disorder and schizophrenia, showing that metabolic health is deeply tied to brain health. Blood sugar regulation, insulin sensitivity, and overall nutrition can affect mood stability, energy levels, and psychiatric symptoms. In some clinical studies, dietary interventions such as ketogenic or low-carbohydrate diets have shown promising results in improving mental health outcomes, highlighting the potential of diet as an adjunct to traditional therapies.
What this means for everyday life is that mental health and physical health are inseparable. Our brains rely on the nutrients we consume just as much as our bodies do. Small but intentional dietary changes—like swapping processed snacks for vegetables or nuts, adding omega-3-rich foods like salmon or chia seeds, and minimizing refined sugars—can support mental resilience over time.
It’s not about perfection or following strict rules; it’s about creating a sustainable pattern that fuels the brain, stabilizes mood, and promotes overall well-being. Pairing these dietary choices with other self-care practices like therapy, sleep, and exercise creates a holistic approach to mental health that addresses both body and mind.
By understanding the connection between nutrition and mental health, we can start to see food not just as fuel, but as a tool for emotional and cognitive wellness. The more we nourish ourselves thoughtfully, the better equipped we are to face life’s challenges with clarity, balance, and resilience.
5 Practical Nutrition Tips for Mental Health
Prioritize whole, minimally processed foods – Fresh vegetables, fruits, whole grains, nuts, seeds, and high-quality proteins provide the nutrients your brain needs.
Include healthy fats – Omega-3 fatty acids (found in fatty fish, walnuts, and flaxseeds) support neurotransmitter function and reduce inflammation.
Watch your blood sugar – Avoid frequent refined sugars and highly processed carbs, which can contribute to mood swings and energy crashes.
Experiment with dietary patterns carefully – Some research, including Dr. Palmer’s, suggests that low-carb or ketogenic approaches can benefit certain mental health conditions. Work with a professional before making major changes.
Hydrate and balance electrolytes – Proper water intake, along with minerals like magnesium and potassium, helps regulate brain signaling and can influence mood and focus.
Need some help with motivational strategies to change your lifestyle habits? Let's talk.
Debi Anson LCSW CAADC
616-268-2787
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