The foods we choose to eat have a profound impact on our emotions, stress levels, and overall mental well-being. Research has shown that certain dietary patterns can either soothe or spark anxiety, stress, and even depression, so it's critical we examine what we’re putting in our bodies and understand the effects these foods can have on our mental health.
Highly processed foods, loaded with sugar, salt, and saturated fats—what I call the “Terrible S’s”—can worsen anxiety by promoting inflammation and disrupting the balance of our nervous system. Chronic inflammation, often triggered by these foods, can alter our brain chemistry and dysregulate stress-response pathways, making us more vulnerable to mood disorders.
Ultra-processed foods compound these problems by stripping essential nutrients from our bodies—like magnesium, B vitamins, and omega-3s—that are vital for emotional stability.
Caffeine and alcohol can also impact our moods. Caffeine can overstimulate, leading to restlessness, while alcohol disrupts sleep and lowers serotonin, a key mood regulator. Together, these substances can create a vicious cycle of anxiety and poor mental health.
Alternatively, a nutrient-rich diet that includes antioxidant-rich foods like berries, leafy greens, and cruciferous vegetables can help protect brain cells from oxidative stress. Omega-3 fatty acids, found in chia seeds, flaxseeds, and hemp seeds, fatty fish, like salmon, and walnuts can support brain health and resilience, with probiotic foods like Greek yogurt nurturing the gut-brain axis, which can help stabilize our moods.
Not only does what we eat matter, but when we eat is equally important for our mind-body connection. Irregular or emotional eating can spike cortisol and blood sugar, intensifying stress and anxiety. Restrictive diets may lead to nutrient deficiencies which can undermine our mental well-being.
While food is foundational to managing anxiety, there are many other contributing factors, such as consistent and restorative sleep, regular exercise, sunlight, and joyful hobbies. Mindfulness, physical affection, positive social connections, and even music therapy can lower anxiety and boost our moods.
In order to nourish our minds, we need to choose whole, anti-inflammatory foods, maintain regular eating patterns, and embrace a lifestyle rich in sleep, movement, and meaningful connections. Together, these habits can help us feel calmer, clearer, and more resilient in facing life’s challenges.
Established in 1899, Philadelphia College of Osteopathic Medicine (PCOM) has trained thousands of highly competent, caring physicians, health practitioners and behavioral scientists who practice a “whole person” approach to care—treating people, not just symptoms. PCOM, a private, not-for-profit accredited institution of higher education, operates three campuses (PCOM, PCOM Georgia and PCOM South Georgia) and offers doctoral degrees in clinical psychology, educational psychology, osteopathic medicine, pharmacy, physical therapy, and school psychology. The college also offers graduate degrees in applied behavior analysis, applied positive psychology, biomedical sciences, forensic medicine, medical laboratory science, mental health counseling, physician assistant studies, and school psychology. PCOM students learn the importance of health promotion, research, education and service to the community. Through its community-based Healthcare Centers, PCOM provides care to medically underserved populations. For more information, visit pcom.edu or call 215-871-6100.
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