Eating to Support Your Mental Health

How What You Eat Shapes How You Feel: Nutrition, Stress, and Mental Health

We’ve all had those days when stress feels endless- your shoulders tense, your brain won’t stop spinning, and suddenly that bag of chips or extra coffee looks like the best comfort you can get. But what you eat actually plays a big role in how your body handles stress in the first place. Let's take a look at the connection, and what you can do to support optimal neurotransmitter balance!

Body and Mind Are Connected

Your brain and body are in constant conversation. Somehow in the last millennia, humans shifted into this idea that we are just brains and our bodies are somehow just transporters for that grand wizard that seemingly controls it all. I am here to bring you back to the ancient wisdom of our ancestors- your body is actually connected to your brain in a two-way communication and feedback loop! I know it seems obvious but how often do we just focus on what's going on in our heads and pay no heed to how our body may be affecting that? There is so much research out there now about the mind-body connection, so let's go over the basics.

The state of the body profoundly influences the mind. When the body is nourished with balanced nutrition, regular exercise, and minimal inflammation, the brain can function at its best supporting clearer thinking, emotional stability, and resilience to stress. Physical activity increases blood flow to the brain, releasing mood-boosting chemicals like serotonin and endorphins. Imagine how a car engine runs when it gets the right octane of fuel and proper oil mixture, and when you crank it up regularly! Nutrient-rich foods, especially those high in omega-3s, antioxidants, and vitamins, help regulate neurotransmitters and reduce oxidative stress (yes our bodies oxidize just like iron when it rusts).

Interestingly, chronic inflammation caused by poor diet, stress, or inactivity can disrupt brain signaling and contribute to anxiety, depression, and brain fog. Caring for the body through movement, mindful eating, and reducing inflammation is, quite literally, caring for the mind.

Stress and Eating- Both the Chicken and the Egg!

The nutrients from your food help make brain chemicals (like serotonin and dopamine) that affect mood, focus, and energy. When you skip meals or rely on ultra-processed foods, your blood sugar and hormones fluctuate and that can leave you feeling edgy, tired, or more anxious.

On the same token, when you’re stressed, your body releases cortisol, a hormone that can crank up cravings for sugary or fatty foods. That quick “feel-good” hit doesn’t last long. Afterward, you might feel sluggish, guilty, or even more on edge. It’s a cycle: stress affects how you eat, and how you eat affects how you feel.

From an evolutionary standpoint, humans are hardwired to crave fat and sugar during times of stress. Thousands of years ago, these high-calorie foods were scarce but essential for survival, providing quick energy for “fight or flight” responses and helping the body store fuel for future scarcity. When modern stress activates the same ancient survival pathways, the brain still releases stress hormones like cortisol, which increase appetite and heighten cravings for calorie-dense comfort foods. While our ancestors burned off this energy through physical exertion, today’s chronic stress often pairs with sedentary lifestyles, leading to overeating and fatigue instead of survival advantage. Understanding this built-in response helps explain why reaching for sweets or snacks feels so instinctive under pressure, and why regulating stress, rather than fighting cravings alone, is key to maintaining balance.

Who hasn't engaged in some stress eating? This is not an opportunity to shame junk food. It has its place! But we need to work on becoming more mindful about when, why and what we are eating, and how it will help or hinder our mental strength.

Foods That Help You Stay Calm

You don’t have to overhaul your diet to support your mental health — just start adding more of the good stuff.

• Whole foods: Veggies, fruits, and whole grains keep energy steady and feed your gut (which talks to your brain more than you’d think!).

• Protein: Beans, eggs, fish, or lean meats give your brain the amino acids it needs for mood-boosting chemicals.

• Healthy fats: Omega-3s in salmon, walnuts, or chia seeds help calm inflammation and support brain health.

• Magnesium and B vitamins: Found in leafy greens, nuts, and whole grains- these nutrients are nature’s stress soothers.

• Water: Even mild dehydration can mess with focus and mood. Keep a glass nearby throughout the day. If you are drinking more than 6-8 oz of water per day, remember the electrolytes! They are your body's spark plugs! You can add lemon and a pinch of sea salt if you don't want to use those sugary electrolyte mixes (saves money too!).

  
  

Foods That Can Make Stress/Anxiety Worse

• Sugary drinks and sweets can cause energy crashes (and add to oxidative stress, causing inflammation).

• Too much caffeine can heighten anxiety. Everything in moderation. If you are craving more than one cup of coffee per day, or chugging energy drinks, chances are you are under a lot of stress and not sleeping well at night (keep and eye out for a blog post on sleep quality).

• Highly processed “comfort” foods might feel good briefly but can worsen inflammation and fatigue over time.

Quick Ways to Use Nutrition to Your Advantage

1. Eat regularly and don’t let yourself get too hungry. Granola bars/ protein bars, and whole fruit like bananas and apples are quick and easy to grab on the go. Many grocery stores now carry "snack packs" or "snack trays" wherever they keep the lunchables.

2. Pair carbs with protein to keep energy and mood stable. Blood sugar balance affects stress hormone balance and mood, and pairing protein with carbs can help you avoid those adrenaline-producing blood sugar dips.

3. Add color to your plate! More colors means more nutrients.

4. Plan stress snacks. Have something nourishing ready (like trail mix or fruit + Greek yogurt) for hectic days.

5. Packing a lunch box the night before work can reduce stress in the morning. It will also reduce the tendency to grab fast food on your lunch break!

6. Don’t aim for perfection. The goal is balance, not restriction or rigid rules to follow.

When the body lacks essential nutrients, mood and mental clarity often suffer, making nutrient-based supplements a helpful support for emotional well-being. Key nutrients such as B vitamins (especially B6, B12, and folate) play a major role in producing serotonin and dopamine, the brain’s “feel-good” chemicals. Omega-3 fatty acids from fish oil or algae support healthy brain cell membranes and have been linked to reduced symptoms of depression and anxiety. Magnesium helps regulate the stress response and calm the nervous system, while vitamin D supports both immune and mood health, particularly during months with limited sunlight. Even targeted probiotics can influence mood by improving gut health, which directly affects neurotransmitter activity. While supplements can never replace a balanced diet, they can fill nutritional gaps and offer gentle, natural support for a more stable, energized, and positive mood.

Bottom Line

Good food won’t make stress disappear, but it gives your body and brain the fuel they need to handle it better. Think of every balanced meal as one small way to build resilience from the inside out.

Eating well is self-care- not a diet, not a punishment, just a daily act of kindness for your future self.