Nutrition to Aid Mental Health

Nutrition for mental health is an essential part of my self care routine! Though I’m still very young at age twenty-five, it’s evident that my body is aging. You know the drill; more aches and pains, a less efficient digestive system, stiff joints, and slower recovery after strenuous activities like working out or drinking alcohol. I am hyper-aware of my health, and because I notice an increase in health issues as I age, I am determined to take extra good care of myself, so I don’t fall apart! One significant way I take care of my physical and mental health is by watching what I eat.

I’ve lived most of my life eating whatever the heck I pleased. Until about five years ago, I could consume foods or drinks of pretty much any kind and feel perfectly fine. But as I got older, I noticed how much certain foods negatively affected my well-being. So, I decided to change my diet. I am no nutritionist, but I do have experiences to share with you that have changed the game for both my body and my mind.

I began adjusting my diet because I started suffering more from physical health issues. My gallbladder-less digestive system and spine ridden with osteoarthritis were basically yelling at me to stop dumping inflammatory foods down my throat. Research helped guide me in the right direction, but personal experiences proved most useful in understanding which types of foods and drinks do and do not work for me. I started by changing just one aspect of my diet each month. One month, I cut out alcohol, the next caffeine, the next I tried pescetarianism, the next I tried going keto, and so on. Through this process of trial and error, I not only figured out what my body preferred, but my mental health improved, too!

I believe that there is no “one diet fits all.” We all have unique compositions with different health issues, which means different types of nutrition will work differently for everyone. For example, a keto diet doesn’t work for me because it requires swapping carbs for fats. And without a gallbladder to regulate the bile that breaks down fats, high-fat diets aren’t in the books for me. So, I’m not here to tell you to be a vegetarian or carnivore, enter ketogenesis, or embark on the Mediterranean path. Instead, I’m encouraging you to question your food intake if you aren’t feeling your best, adjust your diet for mental health boosts, and do research to understand how nutrition affects mental health.

Here is what my food journey has taught me about my mental health so far.

Alcohol and caffeine are great for inducing roller coaster emotions.

When I consume caffeine or alcohol, or both, I experience higher highs and lower lows. I’m more likely to feel irritable or angry. When I avoid these beverages, I feel significantly more emotionally stable and calm. I have become very sensitive to caffeine since I don’t drink it often. I adore coffee, but heart palpitations, mood swings, anxiety, and jitters accompany just one cup for many hours once I lose my tolerance to caffeine. L-Theanine is a supplement I like to take with a cup of coffee to counteract the jitters and lessen the anxiety.

I drink coffee for its taste, and I drink alcohol for its temporary boost in happiness. But ultimately, there are many other foods and drinks I can consume for taste. And that extra boost of short-lived pleasure isn’t needed when I’m feeling emotionally stable. I don’t need ‘em!

Eating food that benefits my physical issues also benefits me mentally.

This may be because I’m a hypochondriac, but when I’m physically unwell, I also tend to be mentally unwell. So I work hard to eat a diet that maximizes my physical well-being. For example, my osteoarthritis and my digestive issues like IBS and GERD flare up when I consume inflammatory foods and drinks, like alcohol, coffee, high-fat dairy, or high-fat red meats. I’ve noticed an undeniable connection between drinking alcohol and back flare ups. Avoiding foods and drinks that trigger my flare ups boots my mental health. Swapping inflammatory foods for fruits and vegetables helps calm my chronic inflammation. It seems that fruits and veggies are the best physical and mental health foods for my mind and body. Feeding my body what it needs to feel healthy also feeds my brain what it needs to feel happy!

Water is pretty much the only liquid I drink.

Occasionally, I’ll add lemon or cucumber to make it tastier and to aid in digestion. I do not drink soda, and I very rarely drink juice. The high sugar content in these drinks gives me immediate acid reflux, and it’s absolutely not worth it. The more water, the better. Lubricating your body with fluids helps with EVERYTHING. I do struggle with drinking enough water, though. My goal is to drink half of my body weight (in pounds) in ounces daily. Why is drinking enough water harder for me than eliminating bad food? I just do not know.

Limiting foods high in fat and rich in sugar makes going to the bathroom a lot less painful.

Okay, you know what reeeeally helps me avoid those painful, eye-watering poops, and therefore helps me avoid feeling like absolute shit (pun-intended) mentally? Avoiding unhealthy fats or large amounts of fat. I avoid processed, high-fat, and high-sugar foods for the most part because large amounts of these foods are bad for my mental health and physical health. I try to get most of my fat from lean meats, avocados, eggs, extra virgin olive oil, and coconut oil. A low-fat diet also helps me maintain my weight, and my digestive system definitely thanks me for it.

Celebrating with delicacies is magical.

Yes, I absolutely indulge. So far, I cannot live without sugar. I need cookies in my life. For me, sugar is way harder to avoid than alcohol and caffeine. So, I let myself eat it! Just not too much. I find that saving those special delicacies for a cause for celebration makes them taste even better. In some cases, the best mental health foods aren't necessarily the healthiest for your body. But being okay with indulging and enjoying your favorite delicacies might make you a much happier human. Just find your balance!

Vitamins and supplements aid my mental and physical health when I am suffering but aren’t always necessary.

Not getting proper vitamins and minerals is linked to mental health disorders. I used to take a women’s multivitamin daily, which helped me consume all of the proper nutrients when I was not eating a balanced, nutritious diet. Researching the right multivitamins for you might be a good idea because many of the vitamins you can buy at pharmacies are loaded with extra sources you might not need.

When I eat balanced meals rich in fruits, vegetables, and healthy carbs, I believe I’m feeding myself the proper vitamins and minerals for mental health support. I do take two supplements daily at this moment in time. My digestive system is happiest when I take a probiotic, and my back and joints love when I take a turmeric curcumin supplement, which is an amazing natural anti-inflammatory.

Cooking and baking from scratch are beautiful ways to practice mindfulness and avoid processed foods.

Most of the food I eat is fresh. I cook and bake often so I can avoid processed foods that contain unhealthy additives. This has turned into a hobby I really enjoy! Baking from scratch and cooking fresh meals is a hands-on activity that allows me to stay very present. The results usually make my boyfriend pretty happy, too. 

Sustainable grocery shopping is one of my favorite activities.

I find that the more sustainably I shop, the healthier my food is. Sustainable shopping includes avoiding plastic or non-recyclable packaging, using reusable bags, buying in bulk to save packaging and money, buying fresh, local food, and only buying what I need to eliminate waste. When I am caring for my environment just as much as I’m caring for myself, you can bet my mental health is flourishing. 

Discovering how much a variation in my diet affects my mental health has resulted in making the changes necessary to increase my happiness. Do you have a diet for mental health that you stick to?

Mental Health Blog Disclaimer

I am not a medical professional, therapist, or mental healthcare professional. The information provided on this website is for informational purposes only, comes from my own personal experiences, and may be read, interpreted, and practiced at your own risk. Do not rely on this information as a substitute to medical advice or treatment from a healthcare professional.