Healing Through Food: A Journey to Better Mental Health

Cooking and food have always been a passion of mine.  I genuinely enjoy the process of it all, and there’s nothing quite like a good meal with great company.  For most of my life, I’ve opted to cooking mostly comfort foods.  They soothe my soul more so than a healthy meal. However, lately I’ve noticed just how much food and mood are deeply connected. 

I never really understood just how powerful that connection was until I noticed patterns in my own life.  It’s about how certain foods can make me feel uplifted. Other foods can leave me feeling sluggish and fatigued. For me personally, food has been just more than fuel.  It’s been my comfort, my distraction, and my joy.  But it can seem like a punishment at times. 

I guess you could say that I’ve always had a complicated relationship with food.  A relationship shaped by emotional eating, and periods of eating nothing at all. Lately, I’ve been doing the latter, and I’m not happy about it. This usually occurs during episodes of severe depression and anxiety. 

For years, I would reach for whatever could give me that dopamine hit. Most of the times it’s sugary snacks, fast food, or carb-heavy meals.  These helped soothe the internal ache but always left me feeling so much worse in the long run. I’d always feel so much guilt and shame for indulging hard.  It wasn’t until I started to really listen to my mind and body.  I realized that food could be healing, not detrimental.  It could ground me, uplift me, and help to regulate my emotions.

Food as a Coping Mechanism

When I’m really stressed out, food is a coping mechanism.  I crave those salty and sweet foods when I’m feeling low, and it leaves me feeling guilty and shameful.  It’s like that line for the second Austin Powers film, “I eat because I’m unhappy, and I’m unhappy because I eat.” I never had the right tools to help manage overwhelming feelings, so I turned to food as my crutch.  It’s the only thing that helps feel that void of loneliness. 

The initial satisfaction is undeniable, but it’s often followed by a deep emotional crash.  I’d feel so tired, heavy, and irritable. The thing is, I knew it was because of the food I was eating that made me feel that way.  I just couldn’t find the willpower or drive to stop.  It’s like a drug in a sense, you know you need to quit, but your cravings are too desirable to resist. 

But I started paying more attention to my mental health.  I saw just how certain foods not only impacted my physical health, but my mind. I’ve gone through depression and anxiety my whole life, and breaking patterns of comfort and joy are difficult to do.  But I know that I need to start paying attention to what I choose to fuel my body, and my soul. 

The Shift: When I Started Eating for My Mental Health

I genuinely want to feel better daily because I’m exhausted from feeling so lethargic. There came a turning point for me when I started exploring mental health from a food perspective.  I was learning to manage my diagnoses with the help of therapy and medication, but I knew I needed to do more.  I wanted to improve my mental wellness, not just get by and survive the bad days. 

This was a new form of self-care, not out of pressure or punishment, but out of love for me.  I started eating nutrient dense foods, and I’ve noticed improvements.  

I absolutely love spinach, so I cook this practically every day.  Whether I make a spinach omelet, or use it as a side for dinner, it’s my go to darky leafy green. I’ve also been trying to drink a lot of water as well because I’m usually dehydrated.  

I started my making small transitions. Choosing whole-grain bread over sourdough or making meal replacement shakes when I’m not really that hungry.  These shifts began to build momentum to keep it going and lead a healthier lifestyle.  

Truth is, eating fresh foods compared to processed foods, truly makes your mind clearer.  It stabilizes your mood and steady’s your energy. I’ve gone off and on the train many times, but this time is different.  I really want to just feel better. 

Foods That Boost My Mood

I’ve noticed certain foods consistently help me feel more emotionally balanced:

• Berries: Blueberries and raspberries are full of antioxidants.  They help support brain function, plus they’re delicious, sweet treats.  Nature’s candy in my opinion.  “…a diet rich in antioxidants help to manage inflammation associated with depression and other mood disorders.” (health line)
• Fermented Foods: Yogurt is my option for this category. It’s rich in probiotics which help maintain a healthy gut and improve your mental state.  “Fermentation creates probiotics. The live microorganisms support the growth of beneficial bacteria in your gut and may increase serotonin levels.” (health line)
• Nuts and Seeds: Nuts are usually my go-to snack. It’s a healthy fat, much like avocados, that are high in fiber. “Nuts and seeds are components of the MIND and Mediterranean diets, which may support brain health.” (health line)
• Dark chocolate: I prefer chocolate over any other kind of sweet. And I just so happen to love dark chocolate. It’s a little indulgence that helps lift my mood and satisfies the cravings. “Dark chocolate may improve mod by releasing a cascade of feel-good and health-promoting compounds…” (health line)
• Bananas: For me, nothing fuels my energy and makes me feel more replenished than bananas. “Bananas are high in vitamin B6, which helps create feel-good neurotransmitters like dopamine and serotonin.” (health line)

I’ve learned to be mindful of foods that tend to negatively impact my mental state, like:

• Highly processed foods
• Sugary snacks and drinks
• Excessive caffeine (especially during anxious periods)
• Alcohol (having a few drinks can throw me off emotionally)

Learning to Listen to My Body

Sometimes I feel like my body yells at me for not treating it well.  But this time around, I’m finally willing to listen to it. Some days I need warm, grounding meals like chicken with roasted vegetables over rice.  Other days, a meal replacement shake or making a smoothie with greens is just what my brain craves and needs. 

Mindful eating has helped me not just manage my mood and energy but truly understand it.  I no longer eat to fill that void, I eat now to nourish and support myself, and honor where I’m at emotionally. 

Conclusion: Food as an Act of Self-Love

Changing your relationship with food doesn’t have to intimidating.  It takes time, and patience but it’s a form of self-care, and self-love.  Don’t get me wrong, I still eat my favorite comfort foods, I just now do it in moderation. 

Overall, I think I’ve found a new rhythm.  One in which food isn’t the escape nor the enemy. It’s a partner in my mental wellness journey.  My mind thanks me for nourishing my body with the energy it needs.  

*Have you noticed how certain foods affect your mood? What meals make you feel your best? I’d love to hear your experience.

“Caring for myself is not self-indulgence, it is self-preservation.”

audre lorde