Nutrition/exercise and mental health
The relationship between what we eat and how we feel is complex and can at times be overwhelming. It seems like we’re always being told what or how we should be eating and the number of diets out there is staggering! More and more research is coming out about the link between our diet and our mental health as well as the direct link between our gut and our brain.
The brain is an energy-hungry organ. To function well, it needs a steady supply of nutrients such as carbohydrates, healthy fats, proteins, vitamins, and minerals. These nutrients help the brain produce neurotransmitters—chemical messengers like serotonin and dopamine—that affect mood, motivation, sleep, and focus. When the body doesn’t get enough of the right nutrients, these processes can be disrupted. This may contribute to low mood, irritability, poor concentration, and fatigue.
Our emotions can also be influenced by our blood sugar. Having low blood sugar can lead us to feeling irritable and tired. Eating regular balanced meals consisting of carbohydrates, protein and fats can help us avoid low blood sugar. Meals high in refined sugars and ultra processed foods can cause rapid spikes and crashes in blood sugar which also affects our mood.
The gut-brain axis- the strong connection between our brain and our gut, is also crucial in understanding the link between what we eat and how we feel. The gut microbiome includes all the microscopic living things in our gut. When they are unbalanced, this can lead to low moods, poor concentration and anxiety. Prebiotics (non-digestible type of plant-based fibre which feeds our gut microbes) and probiotics (provide some of the gut microbes that we want to live in our intestines) can help with rebuilding the gut lining. Prebiotics include beans, lentils, onions, garlic, asparagus, beets and leeks. Probiotics include yoghurt, kefir, kombucha, sauerkraut, kimchi, tempeh, pickles, olives and dark chocolate.
Good nutrition alone is not a cure for mental health disorders, but it can be an important part of overall care, along with regular therapy and medication. Studies suggest that people who eat a more balanced, nutrient-dense diet tend to report better mental wellbeing and lower rates of depression compared to those with poor-quality diets. This doesn’t mean eating “perfectly.” Small, realistic changes—such as eating regular meals, drinking enough water, and adding more whole foods—can make a meaningful difference over time.
What we eat affects our mood but our mood also affects what we eat: we’re more likely to eat comfort food when our mood is low.
Not a single study has shown that a diet consisting of mainly ultra-processed foods has a positive impact on our mental health.
Top 10 raw fruits and veggies related to better mental health: lettuce, apples, berries, bananas, citrus fruit, kiwi, carrots, leafy greens and cucumbers.
During periods of prolonged stress, the brain may need more nutrients to manage mental wellbeing.
Having unbalanced gut microbes can lead to low mood, poor concentration and anxiety.
Serotonin is a chemical in the brain that affects how we sleep, eat, feel, and experience pain. 95% of our serotonin is made in our gut which explains why our diet and our mood are linked.
Exercise also has a positive influence on our mood as it produces endorphins which can improve our sense of wellbeing. Exercise also has a positive impact on our sleep