By Frances Brown, Operation Healing Forces Alumni & Wellness Coordinator
Mental Health and Nutrition: Fueling a Thriving Mind and Body
Human beings require food for survival, but what do we need to consume to truly thrive mentally? Roughly 90% of serotonin, a key neurotransmitter responsible for mood regulation and emotional balance, is produced in the gut. If your gut—or “second brain”—isn’t functioning optimally, your mental health can be directly impacted.
Have you ever felt a “sinking feeling” in your stomach or relied on a gut instinct without knowing why? This happens because of the intense communication between the gut and brain, making what we eat critically important if we want to feel our best.
Maintain Your Fuel Tank
How can diet influence mood from a blood sugar perspective? Picture your body as a car on a long journey—you need a consistent flow of fuel for a smooth ride. In the same way, maintaining stable blood sugar levels supports focus and prevents irritability or fatigue.
To avoid spikes and crashes, choose meals that balance:
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Protein: Lean meats, eggs, fish, or dairy
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Complex carbohydrates: Brown rice, vegetables, and high-fiber fruits
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Healthy fats: Avocados, nuts, seeds, and olive or coconut oil
Protein supports muscle and brain function, carbohydrates provide glucose (the brain’s primary fuel), and healthy fats regulate hormones and keep you full. Balanced meals and snacks combining all three macronutrients ensure your body and brain perform at their best.
Prioritize Simple Ingredients
If we eat low-quality food, we’ll feel low-quality. Processed and pasteurized foods are far removed from what our ancestors consumed, often loaded with chemicals, preservatives, and sugars that disrupt digestion and energy levels.
When reading labels, avoid ingredients that are hard to pronounce or wouldn’t be found in your grandmother’s kitchen. Opting for whole, nutrient-rich foods supports gut health, mental clarity, and overall vitality.
Nourish to Flourish
Fast food may be convenient, but it deprives the body of essential nutrients needed for peak physical and mental performance. Instead, focus on simple steps that make eating well sustainable:
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Meal prep: Cook proteins, grains, and vegetables in bulk each week.
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Smart snacks: Combine all macronutrients—try an apple, string cheese, and almonds.
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Mindful eating: Pay attention to how food affects your energy, mood, and sleep.
“Our food should be our medicine, and our medicine should be our food.” – Hippocrates
Food fuels the body but can also heal the mind. Nutrient-dense foods—especially Omega-3 fatty acids (found in salmon, chia seeds, and avocados) and antioxidants (like blueberries, turmeric, and pumpkin seeds)—help reduce inflammation and support brain cell health. Regular lab work with your healthcare provider ensures your vitamin and mineral levels are where they need to be.
A Healthy Brain is a Hydrated Brain
The brain is approximately 75% water, and even mild dehydration can affect focus, memory, and mood. Just as nutrition is vital for mental health, so is hydration.
Tips for Staying Hydrated and Sharp:
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Drink a glass of water before your morning coffee.
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Aim for eight glasses daily (urine should be pale yellow).
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Eat water-rich foods like cucumbers, tomatoes, and watermelon.
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Limit sugary drinks and alcohol.
“When the joy goes out of eating, nutrition suffers.” – Ellyn Sater
Hydration and nutrition go hand in hand to power a healthy brain.
The Joy of Eating Well
Food connects us—to memories, culture, and community. Cooking with loved ones and exploring new recipes can make nutrition an adventure rather than a chore. Whether through a cooking class or experimenting at home, let food nourish your body and spark joy in your life.
“Take care of your body. It’s the only place you have to live.” – Jim Rohn
While life presents many challenges, what we eat and drink is within our control. Treat your body like the high-performance machine it is. Eat mindfully, stay hydrated, and choose foods that fuel both physical health and mental well-being. Every meal is an opportunity to support your gut-brain connection and build long-term resilience.
Resources:
https://www.sciencenewstoday.org/the-link-between-nutrition-and-mental-health
https://www.prevention.com/food-nutrition/a68019923/foods-for-brain-health/
https://www.healthline.com/nutrition/11-brain-foods
