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Diet and mental health | Weekly Affirmation Blog

Araceli Lemus-Carrera | Blog Author

Diet and Mental Health

Content Note: This section discusses eating disorders, which some people may find distressing.

Summary:

  • How are diet and mental health linked?

  • What should I eat?

  • Sharing meals with others

  • Eating disorders

  • Other ways to support mental health

How are Diet and Mental Health Linked?

The connection between what we eat and how we feel is complex, but growing research suggests that diet can significantly influence our mental well-being.

Eating nutritious, balanced meals can help improve your mood and overall sense of well-being. You don’t need to overhaul your diet all at onceβ€”small changes can make a difference.

Here are some helpful tips:

  • Eat regularly: Skipping meals can lead to low blood sugar, which may make you feel tired, irritable, or down.

  • Stay hydrated: Dehydration, even when mild, can impact your energy, mood, and concentration.

  • Choose healthy fats: Your brain needs fats to function properly. Opt for sources like nuts, seeds, oily fish, avocados, eggs, and healthy oils. Try to limit trans fats, which are often found in processed or packaged foods and can negatively affect mood and heart health.

  • Include whole grains, fruits, and vegetables: These foods provide essential vitamins and minerals needed for brain and body function.

  • Add protein to every meal: Protein contains amino acids that support mood regulation in the brain.

  • Support gut health: Your digestive system is closely connected to your emotional state. Foods like fruits, vegetables, beans, and probiotics can help maintain a healthy gut.

  • Watch your caffeine intake: Caffeine can disrupt sleep and may increase feelings of anxiety or irritability in some people. It’s found in drinks like coffee, tea, cola, energy drinks, and also in chocolate.

What Should I Eat?

Focus on creating balanced meals with a variety of food groups. Aim to eat plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats. This supports both physical and mental health.

Sharing Meals with Other People

Eating with others offers emotional, social, and even physical benefits. Shared meals can help create structure in your day, encourage connection, and support mindful eating habits. Sitting upright at a table aids digestion, while conversation helps slow down the pace of eating.

Try to make time for shared meals regularly, even once a week. Choose simple meals that aren’t stressful to prepare, and share responsibilities like shopping, cooking, and cleaning. Keep distractions like television off so everyone can engage fully.

Eating Disorders

If you find yourself using food as a way to cope with difficult emotions or to feel a sense of control, it may be a sign of an eating disorder. Recognizing this is an important first step toward seeking support. You're not alone, and help is available.

Other Ways to Support Your Mental Health

While a healthy diet can contribute to improved mental well-being, it’s also important to:

  • Stay physically active

  • Spend time outdoors or in nature

  • Get enough sleep

  • Limit alcohol and avoid smoking

  • Maintain supportive relationships

Taking care of your mental health involves a combination of habits and choices. Nutrition is just one important part of the bigger picture.

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