{"id":1139,"date":"2025-03-14T03:40:28","date_gmt":"2025-03-14T03:40:28","guid":{"rendered":"https:\/\/gpnewswire.com\/news\/3-ways-to-eat-for-mental-health\/"},"modified":"2025-03-14T03:40:28","modified_gmt":"2025-03-14T03:40:28","slug":"3-ways-to-eat-for-mental-health","status":"publish","type":"post","link":"https:\/\/gpnewswire.com\/news\/3-ways-to-eat-for-mental-health\/","title":{"rendered":"3 Ways to Eat for Mental Health"},"content":{"rendered":"<div class=\"wpb-content-wrapper\">\n<div class=\"vc_row wpb_row vc_row-fluid\">\n<div class=\"wpb_column vc_column_container vc_col-sm-12\">\n<div class=\"vc_column-inner\">\n<div class=\"wpb_wrapper\">\n<div class=\"wpb_text_column wpb_content_element\">\n<div class=\"wpb_wrapper\">\n<p>A little focus on good nutrition can go a long way toward preventing mental health problems. The only way the brain can fulfill its most essential functions \u2014 to make energy, communicate, and clean itself up \u2014<a href=\"https:\/\/experiencelife.lifetime.life\/article\/how-diet-can-make-or-break-your-mental-health\/\" rel=\"nofollow noopener\" target=\"_blank\"> is by getting the nutrients it needs for fuel<\/a>.<\/p>\n<p>As an integrative psychiatrist, I look at nutrition in terms of how it supports the brain. We can use diet to help protect the brain, optimize its function, and amplify <a href=\"https:\/\/experiencelife.lifetime.life\/article\/healthy-gut-healthy-brain\/\" rel=\"nofollow noopener\" target=\"_blank\">its connection to the gut<\/a>. Diet alone may not ensure good mental health, but it\u2019s a solid place to start.<\/p>\n<p>\u00a0<\/p>\n<p>( 1 )<\/p>\n<p><span>PROTECT<\/span><\/p>\n<p>Diet plays a major role in protecting our brains from the effects of age as well as stress and medications.<\/p>\n<p><a href=\"https:\/\/experiencelife.lifetime.life\/article\/6-strategies-to-manage-high-blood-sugar\/\" rel=\"nofollow noopener\" target=\"_blank\">Maintaining steady blood sugar is critical here<\/a>. Unstable blood sugar affects energy production and promotes systemic inflammation, which affects the brain. <a href=\"https:\/\/experiencelife.lifetime.life\/article\/can-chronic-inflammation-in-the-body-cause-mental-illness\/\" rel=\"nofollow noopener\" target=\"_blank\">Neuroinflammation is increasingly viewed as a cause of depression<\/a> and other mental health challenges. We can keep inflammation in check via our eating choices:<\/p>\n<ul>\n<li><a href=\"https:\/\/experiencelife.lifetime.life\/article\/the-omega-balance\/\" rel=\"nofollow noopener\" target=\"_blank\">Eat foods with omega-3 fats<\/a>: chia seeds, walnuts, and cold-water fish.<\/li>\n<li>Aim for dietary variety rather than relying on a few staples. This ensures good nutrient balance and helps avoid food sensitivities \u2014 a major source of inflammation. (Gluten and dairy are commonly linked to inflammation, so consider avoiding them.)<\/li>\n<li>Adhere to a daily 12-hour fasting window \u2014 maybe 7 p.m. to 7 a.m. A rest period can help your body <a href=\"https:\/\/experiencelife.lifetime.life\/article\/how-does-eating-sugar-affect-insulin\/\" rel=\"nofollow noopener\" target=\"_blank\">regulate insulin<\/a> and give your digestive system a break. This can improve sleep, which further reduces inflammation.<\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<p>( 2 )<\/p>\n<p><span>OPTIMIZE<\/span><\/p>\n<p>Brain cells produce neurotransmitters, the chemicals our cells use to communicate with each other. They also make energy \u2014 and both functions profoundly affect mood.<\/p>\n<p>When it comes to energy production, <a href=\"https:\/\/experiencelife.lifetime.life\/article\/5-recipes-to-support-brain-health\/\" rel=\"nofollow noopener\" target=\"_blank\">the brain has special dietary requirements<\/a>. Unlike the body, which can make energy from a variety of sources, the brain primarily relies on blood sugar. And it\u2019s a gas guzzler, using up to 20 percent of all available glucose.<\/p>\n<p>It also requires a steady supply \u2014 not too much, not too little. If blood sugar veers too far in either direction, the brain may complain loudly in the form of anxiety or depression.<\/p>\n<p><a href=\"https:\/\/experiencelife.lifetime.life\/article\/heres-what-30-grams-of-protein-looks-like\/\" rel=\"nofollow noopener\" target=\"_blank\">A protein-rich diet<\/a> not only regulates blood sugar but also helps us build mood-supporting neurotransmitters by supplying plenty of the amino acids found in protein.<\/p>\n<ul>\n<li>Eat a variety of <a href=\"https:\/\/experiencelife.lifetime.life\/article\/the-truth-about-refined-grains\/\" rel=\"nofollow noopener\" target=\"_blank\">unrefined carbs<\/a> (root vegetables, beans, legumes, whole grains) throughout the day. They supply glucose, and their high fiber content slows its absorption.<\/li>\n<li>Avoid eating giant portions \u2014 especially of simple carbs \u2014 at one sitting.<\/li>\n<li><a href=\"https:\/\/experiencelife.lifetime.life\/article\/one-healthy-habit-eat-protein-at-every-meal\/\" rel=\"nofollow noopener\" target=\"_blank\">Include protein with every meal and snack<\/a>, even with sweet treats, to soften the sugar highs and lows. Even a few nuts or a bit of cheese will do.<\/li>\n<\/ul>\n<p>If you\u2019re prone to anxiety, agitation, or stress, focus on serotonin-boosting foods high in trypto\u00adphan. These include seafood, poultry, dairy, whole grains, nuts, and seeds.<\/p>\n<p>If you tend toward depression \u2014 low mood, lackluster energy and motivation \u2014 aim to boost dopamine. This means eating more protein and fewer carbs. If you don\u2019t eat meat, take a B12 supplement: It can be hard to get enough B12 from a plant-based diet, and the<a href=\"https:\/\/experiencelife.lifetime.life\/article\/all-about-b-vitamins\/\" rel=\"nofollow noopener\" target=\"_blank\"> B vitamins are crucial<\/a> partners in producing neurotransmitters.<\/p>\n<p>\u00a0<\/p>\n<p>( 3 )<\/p>\n<p><span>CONNECT<\/span><\/p>\n<p>Mood and gut health are linked in several ways. First, it\u2019s the gut, not the brain, that supplies nearly all our serotonin. Second,<a href=\"https:\/\/experiencelife.lifetime.life\/article\/how-to-reset-your-vagus-nerve-and-find-calm\/\" rel=\"nofollow noopener\" target=\"_blank\"> the vagus nerve<\/a> keeps the gut and the brain in constant communication. Third, maintaining good gut health is one of the best ways to tone down inflammation.<\/p>\n<p>Support the gut-brain connection by doing the\u00a0following:<\/p>\n<ul>\n<li><a href=\"https:\/\/experiencelife.lifetime.life\/article\/diversify-your-diet-to-improve-your-health\/\" rel=\"nofollow noopener\" target=\"_blank\">Emphasize dietary diversity<\/a> with multiple sources of fiber, which supplies prebiotics that feed the good bacteria in your gut.<\/li>\n<li><a href=\"https:\/\/experiencelife.lifetime.life\/article\/probiotics-at-work\/\" rel=\"nofollow noopener\" target=\"_blank\">Eat at least one probiotic food each day<\/a> and aim for a diversity of probiotics over the course of a week. These might include yogurt, kefir, sauerkraut, or kimchi, as well as fermented drinks, like\u00a0kombucha.<\/li>\n<li><a href=\"https:\/\/experiencelife.lifetime.life\/article\/closer-to-home-5-steps-toward-eating-local\/\" rel=\"nofollow noopener\" target=\"_blank\">Seek out organic, local, and seasonal produce<\/a>. Paying attention to how produce is grown ensures you\u2019re getting the best nutritional bang for your\u00a0buck.<\/li>\n<li>Take joy in eating. This alone will give your mental health a huge boost.<\/li>\n<\/ul>\n<\/div><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div class=\"vc_row wpb_row vc_row-fluid\">\n<div class=\"wpb_column vc_column_container vc_col-sm-12\">\n<div class=\"vc_column-inner\">\n<div class=\"wpb_wrapper\">\n<div class=\"vcex-callout vcex-module wpex-bordered wpex-p-40 wpex-rounded-xs\">\n<div class=\"vcex-callout-caption wpex-text-md wpex-last-mb-0 wpex-clr\">\n<p><strong>Natural Mental Health<\/strong><\/p>\n<p>For more nonpharmaceutical solutions for common mental health challenges, visit our <a href=\"https:\/\/experiencelife.lifetime.life\/departments\/natural-mental-health\/\" rel=\"nofollow noopener\" target=\"_blank\">Natural Mental Health Department<\/a>.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div class=\"vc_row wpb_row vc_row-fluid\">\n<div class=\"wpb_column vc_column_container vc_col-sm-12\">\n<div class=\"vc_column-inner\">\n<div class=\"wpb_wrapper\">\n<div class=\"wpb_text_column wpb_content_element\">\n<div class=\"wpb_wrapper\">\n<p><em>This article originally appeared as \u201cHow to Eat for Mental Health\u201d in the March\/April 2025 issue of<\/em> Experience Life.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p>The post <a rel=\"nofollow noopener\" href=\"https:\/\/experiencelife.lifetime.life\/article\/3-ways-to-eat-for-mental-health\/\" target=\"_blank\">3 Ways to Eat for Mental Health<\/a> appeared first on <a rel=\"nofollow noopener\" href=\"https:\/\/experiencelife.lifetime.life\/\" target=\"_blank\">Experience Life<\/a>.<\/p>","protected":false},"excerpt":{"rendered":"<p>A little focus on good nutrition can go a long way toward preventing mental health problems. The only way the brain can fulfill its most essential functions \u2014 to make energy, communicate, and clean itself up \u2014 is by getting the nutrients it needs for fuel. As an integrative psychiatrist, I look at nutrition in [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":1140,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[43],"tags":[],"class_list":["post-1139","post","type-post","status-publish","format-standard","has-post-thumbnail","category-life"],"publishpress_future_action":{"enabled":false,"date":"2026-10-25 18:24:40","action":"change-status","newStatus":"draft","terms":[],"taxonomy":"category","extraData":[]},"publishpress_future_workflow_manual_trigger":{"enabledWorkflows":[]},"_links":{"self":[{"href":"https:\/\/gpnewswire.com\/news\/wp-json\/wp\/v2\/posts\/1139","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gpnewswire.com\/news\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gpnewswire.com\/news\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gpnewswire.com\/news\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/gpnewswire.com\/news\/wp-json\/wp\/v2\/comments?post=1139"}],"version-history":[{"count":0,"href":"https:\/\/gpnewswire.com\/news\/wp-json\/wp\/v2\/posts\/1139\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gpnewswire.com\/news\/wp-json\/wp\/v2\/media\/1140"}],"wp:attachment":[{"href":"https:\/\/gpnewswire.com\/news\/wp-json\/wp\/v2\/media?parent=1139"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gpnewswire.com\/news\/wp-json\/wp\/v2\/categories?post=1139"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gpnewswire.com\/news\/wp-json\/wp\/v2\/tags?post=1139"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}