Good Food, Good Mood: How to Practice Mind-Body Nutrition Strategies for Feeling Good Every Day!
If you’re like so many of my clients, you’re looking for practical and simple ways to improve your overall health and well-being. But you may have caught yourself following the all-or-nothing suggestions of various diets, adopting influencer strategies that make you count and weigh everything, and using tactics you could never maintain for life if you’re really honest with yourself. If this is you, mind-body nutrition may hold the keys you’ve been searching for.
It’s not surprising that a powerful connection exists between our mental and physical health, but so many of us are taking a siloed approach!
Mind-body nutrition acknowledges that our thoughts, emotions, and beliefs greatly influence our eating habits and digestion. By understanding the mind-body connection, we can make more conscious choices about what we eat and how we eat it, leading to improved digestion, increased energy levels, and enhanced overall health. And when I say “overall health,” I mean things like satisfaction, fun, enjoyment, connection with your loved ones, and social gatherings in the context of food!
Because if there’s one thing that doesn’t support everyday health and wellbeing, it’s a very rigid and overly structured diet approach that has you going off the deep end, falling off the wagon, not recovering well from your workouts, and stress eating your way through your evenings!
In this article, we will explore practical nutritional strategies for nourishing your mind and your body. From incorporating simple mindfulness techniques into meal preparation or restaurant eating, to prioritizing whole, nutrient-dense foods, we will uncover the secrets to fueling for everyday health.
The mind-body connection, your nervous system, and feeling good
Before we dive in, I want to address the theme I see most often when I start with new clients. It’s what I like to call the “burn the house down” approach. They’ve removed so many foods from their diets, often at the recommendation of a professional they’ve entrusted their health to, that they feel like they’re coming apart at the seams. This is what I hear:
“I don’t know what to eat anymore!”
“Anytime I eat a carb, I blow up like a balloon!”
“Everything I eat makes my stomach huge!
When you burn the house down, there’s nothing left. Not just in terms of actual foods eaten, but in terms of joy, satisfaction, meaning, and connection that accompanies food!
They often take bucketfuls of supplements daily, unsure of their purpose or if they’re making a difference. Or, at worst, they’re causing even more problems!
Okay. Let’s pause here for a second to acknowledge what’s happening internally for a person in this situation:
Emotional Impact of Stress and Fear Around Food
On an emotional level, they’re experiencing significant anxiety. My clients fear making mistakes with food, gaining weight, or “not getting it right” based on their prescribed protocol. They often worry about disappointing the coach or practitioner they’re working with too. High anxiety and chronic stress impact your gut, inflammation, cortisol, sleep, hunger hormones, cognition, and immune system. That’s the short list.
Physical Consequences of Undernourishment
On a physical level, they are not nourishing adequately. They think they’re eating too much (our culture promotes the 3 L’s: LOWER weight, LEANER body, LESS food), but they’re underfueling. This leads to low energy, fatigue, poor concentration, feeling drained, bad sleep, low appetite, and weight gain. They often love to work out but lack energy, leading to self-criticism and shame that impacts their mental health.
On a cognitive level, because of the emotional and physical stress, the stories the mind tells will also sound stressed.
Consider what your thoughts are when you’re feeling panicky or stressed out.
Are they calm, clear, compassionate, and curious?
Or are they racey, rigid, black and white, and impulsive?
The Science Behind Mind-Body Connection
The vagus nerve of the autonomic nervous system intricately connects the mind and body.
I’m going to get a bit sciency here, but I’ll make it as simple as possible so you can relate it to your life.
The vagus nerve runs from your brain, through your face, torso, and abdomen, affecting the organs there.
Your mind and body are literally connected!
And it’s via this amazing nerve! Vagus actually means “wandering,” and boy does it do a lot of that!
But all those who wander are not lost!
This nerve has very specific jobs that impact your involuntary body activities. That means that what it does doesn’t require you to do anything.
BUT…
What you do (or don’t) eat can impact the signals sent through your body and the level of threat.
Your autonomic nervous system constantly monitors your environment, deciding millisecond by millisecond if something is safe, dangerous, or life-threatening.
It has catalogued every experience you’ve even been through into one of these three buckets. Your current experience will be viewed in light of past experiences to decide whether you can “rest,” are safe, or…
Whether you need to gear up for fight, flight, or freeze.
When you feel safe and calm, this is called the “ventral” state of your autonomic nervous system.
You may know it as the “rest and digest” state. Emotionally, you will experience a sense of curiosity, openness, presence, groundedness, and the ability to connect with others. Physically what is happening, is ease of digestion, good circulation, resistance to infection, quality rest and sleep, and the release of oxytocin which further promotes social bonds. Cognitively, your mind feels clear.
You’re able to focus and problem-solve. You have perspective!
When you feel more energized, activated, and your heart rate rises, you’re in the “sympathetic” or “fight or flight” state.
My clients will often tell me they feel buzzy, agitated, or frustrated. If they pay attention, their emotions will correlate with the urge to fight (move toward) or flee (move away) from a person or situation.
Physically, blood pressure, heart rate, blood sugar, adrenaline, and breathing rate increase, while digestion, salivation, and immunity decrease. When you’re in this state, your thoughts change too! Because the body is registering danger, the stories your mind tells will sound threatened or defensive too!
Finally, when you feel drained or completely withdrawn, you’re in the “dorsal” state or “freeze” state.
In this state, your body is conserving energy because something is perceived as life threatening. My clients describe this as a heaviness or inability to move. They feel immobilized. Their limbs may feel numb. Their minds feel blank, and the stories they might hear in their thoughts sound like, “I can’t.”
There’s a sense of helplessness, hopelessness, stuckness or trapped. Physically, this causes increased fuel storage, metabolic slowdown, and decreased temperature, heart rate, blood pressure, breathing depth, and immunity.
If you love this stuff, check out my free resource for getting to know your inner world!
So why am I sharing this with you?
See how the emotional, physical, and mental are all connected? They all affect each other. If you’ve ever wondered why you might be thinking so negatively, consider the state of your body. If everything seems bleak and hopeless, check in. It’s likely that you’re residing in the dorsal or freeze state.
If we’re underfueling, not resting enough (like after a workout), or have high cortisol due to hormonal shifts in perimenopause, the body perceives a life-threatening situation and conserves energy.
As women, and I say this because I work primarily with women, and I am one (understanding that these states nervous system are universal among all humans), we are often trying to do it all.
We’re burning the candle at both ends. Playing small. Trying to do more but with less nourishment.
During the menopausal transition, as we experience mood shifts and bodily changes, doubling down on rigid nutrition and increasing workouts often leaves us feeling exhausted and worn out.
Ever feel WIRED BUT TIRED?
We cannot think our way out of exhaustion when at its foundation is low energy availability. When I was competing in physique and bodybuilding, I recall so vividly when I was in a chronic caloric deficit, training 2x per day, and sleeping so poorly just how much I felt like I was walking through quicksand all day long. Physically, I felt so heavy. Mentally, I felt so foggy. It took so much energy to stand upright.
And it all makes sense. Everything was slowing down metabolically in an effort to ensure that all of the important processes for life could continue. My mind was negative. I hated everything and everyone. I was a mindset coach, and it was all I could do to just be on the very edge of neutrality about things!
That is not how I want you to live.
The mind-body connection is bidirectional, meaning that our physical health also affects our mental and emotional states. For example, chronic stress can lead to inflammation in the body, which in turn can contribute to the development of various health issues, such as heart disease, diabetes, and autoimmune disorders.
Conversely, a well-fed, nourished, rested body can support a healthy mind, promoting feelings of well-being, improved mood, and increased resilience to stress.
When we recognize the ways in which our mental, emotional, and physical states are intertwined, we can take important steps with food to move the needle and feel better every day!
Good food, good mood: Understanding the role of nutrition in mental health
The relationship between nutrition and mental health is a complex and fascinating area of study. Emerging research has shown that the foods we consume can have a significant impact on our cognitive function, mood, and overall mental well-being.
This does not mean, however, that your nutrition has to be perfect in order for your mental health to benefit. Trying to operate with food perfectionism has significantly negative effects on mental, emotional, and physical health, often leading to disordered eating or clinical eating disorders. I have worked with plenty of women who have taken this idea to an extreme.
Food Is More Than Fuel: Expanding Our Understanding of Nourishment
Remember that food provides more than just calories.
Acknowledging this is an important step in nourishing for overall well-being.
Many of us have been taught that food is one thing: fuel. Or at least we’ve internalized the belief that we should view it this way. But food is love, connection, culture, heritage, belonging, fun, and enjoyment.
Additionally, the calories-in, calories-out theory is just plain wrong. It’s not a perfect equation!
The Gut-Brain Axis: A Key Player in Mental and Emotional Health
The gut-brain axis, a bidirectional communication system between the gastrointestinal tract and the central nervous system, plays a crucial role in the connection between our mental and emotional health and nutrition.
The gut microbiome, the diverse community of microorganisms that reside in our digestive system, impacts the regulation of neurotransmitters, such as serotonin, dopamine, and cortisol, which are essential for mood, energy, and cognitive function.
And we can have a measurable impact on the gut microbiome by taking an additive approach with food (adding in foods that are high in fiber like fruits and vegetables, seeds, and whole grain carbs) and getting adequate nutrition (i.e., not skipping meals, bookending our training sessions with nutrition, and not engaging in harmful restriction protocols).
We can also take a look at what we’re consuming that may not be serving us (i.e., alcohol), and that is, quite possibly, being used as a way of avoiding the uncomfortable experience of running on fumes and not really being in our lives. Often, when we aim to increase our consumption of the really beneficial foods high in nutrient density, the foods that we maybe don’t need as often fall away naturally.
Nutrients That Matter: Supporting Your Brain Through Food
Additionally, certain nutrients, such as omega-3 fatty acids, B vitamins, Vitamin D, and antioxidants, have been shown to have a positive impact on brain health and cognitive performance. Deficiencies in these essential nutrients can contribute to the development of mental health issues, such as depression, anxiety, and cognitive decline. Again, keep in mind, if you’re peri- or postmenopausal, it’s very common to be lacking in these nutrients, so it’s a great place to start!
Remember, good food, good mood. As you read this, do you see places in your own mind-body nutrition that could use your attention
The science behind mind-body nutrition
Mind-body nutrition recognizes the deep interconnectedness between our mental, emotional, and physical states. It is rooted in the understanding that our thoughts, emotions, and beliefs can profoundly influence our eating habits, digestion, and nutrient absorption.
The Role of Mindfulness in Mind-Body Nutrition
At the core of mind-body nutrition is the concept of mindfulness, which involves being present, aware, and non-judgmentally attentive to our moment-to-moment experiences. When it comes to the act of eating, or interacting with food, mindfulness can have a significantly positive impact on our overall health and well-being.
How Mindful Eating Transforms Your Relationship with Food
When we eat mindfully, we are more attuned to the signals of hunger, satiety, and satisfaction, which can help us make more conscious choices about what and how much we consume. I believe we need to look at the value of this beyond “weight management,” however, which is likely what you’ve been taught needs to be your primary focus.
When we’re eating mindfully, as opposed to while we’re working, reading, doing the laundry, or driving, for example, we can actually pay attention to whether we even like something, how it feels to eat, its impact on our energy levels, and how it’s nourishing us emotionally. This, in turn, can improve digestion, nutrient absorption, and overall metabolic function. Additionally, mindful eating has been shown to reduce stress and anxiety, which can have cascading effects on our physical health.
Have you ever paused for a moment during a meal to consider how your food got to your plate? Beyond the fact that you pulled it out of the frig and cooked it? When I take a moment to connect with everyone and everything involved in this process, I feel grateful. Gratitude has significantly positive mental health benefits because it’s orienting your mind in a positive direction. Optimism and framing your experiences through the perspective of positivity and hopefulness changes your nervous system state!
The Power of Breath: A Simple Tool for Mind-Body Connection
Before we move on, I just want to mention just how important and noteworthy how we breathe is to how we function physically, mentally, and emotionally. Mindfulness is amazing, and it’s facilitated by breathing that is deep and conscious. If you want to move into a calmer, more restful, present state, try extending the exhale for a few breath cycles.
Nourishing your mind through nutrition
One of the key principles of mind-body nutrition is to prioritize whole, nutrient-dense foods that are rich in essential vitamins, minerals, and antioxidants. These nutrients play a crucial role in supporting brain health and cognitive function. For example, omega-3 fatty acids, found in foods like fatty fish, walnuts, and flaxseeds, have been shown to enhance memory, improve mood, and reduce the risk of cognitive decline.
Key Nutrients for Brain Health and Emotional Well-Being
Additionally, B vitamins, such as folate, vitamin B6, and vitamin B12, are essential for the production of neurotransmitters, which are responsible for regulating mood, sleep, and cognitive function. Deficiencies in these vitamins have been linked to an increased risk of depression and other mental health issues.
Incorporating a variety of nutrient-dense foods, such as leafy greens, berries, whole grains, and lean proteins, can help nourish your mind and support optimal brain health. By focusing on these foods, you can ensure that your body and brain are receiving the essential nutrients they need to thrive.
When Healthy Eating Becomes a Source of Stress
All that said, what isn’t often talked about is that a hypervigilant focus on food choices can have the opposite effect that we’re looking for! If the amount of time you’re spending procuring, preparing, and eating your food is creating dysfunction in other areas of your life– your ability to work, be present in your relationships, attend social outings, travel and experience life– reflection is necessary.
If you’re pursuing weight loss, and you’re finding that the amount of time you are spending thinking about food feels overwhelming, whomever you are working with needs to collaborate with you to modify your goals and help you to balance what you’re aiming for!
It is normal to think about food, but that’s very different than worrying or experiencing significant anxiety about it.
Fueling your body for feel-good energy
Fueling your body so you can participate in the ways that are important to you in your unique life, is the other key component of mind-body nutrition.
One of the foundational principles of mind-body nutrition is to prioritize whole, minimally processed foods that are rich in fiber, complex carbohydrates, protein, and healthy fats. These nutrients play a crucial role in regulating blood sugar levels, supporting digestive health, and providing sustained energy throughout the day.
Incorporating a variety of plant-based foods, such as fruits, vegetables, whole grains, and legumes, can provide a wealth of essential vitamins, minerals, and antioxidants that support physical well-being. These nutrient-dense foods can help reduce inflammation, support immune function, and promote a healthy gut microbiome.
Additionally, hydration can further support bodily functions, digestion, regularity, energy stability, and training stamina.
Rethinking Processed Foods: Finding What Works for You
Processed foods have their place though! It’s important to recognize that most of our food is processed, unless it’s coming straight from the ground or out of the trees! Oatmeal is processed! Cottage cheese is processed! Yogurt- you guessed it- processed! So it’s not about avoiding processed foods. It’s about choosing foods, if possible, that help you to experience the energy you need to do the things in your life that sustain you. Those activities might be gravel cycling (my personal favorite), strength training (my other fave!), running, Cross-fit, walking, or yoga, for example, or whatever it is you do regularly to support yourself.
Eating for Performance: Fueling Workouts with the Right Foods
Important to remember is that your food choices matter when you’re going out to do more intense exercise. You don’t want to have a big salad as a pre-workout meal!
An optimal meal would have easily digestible carbohydrates and protein. As an athlete in mid-life currently, I hear so much about the value of increasing fiber-rich foods because of the gut-microbiome changes that occur during this time of life. And yes, it’s true! But let’s be real– there’s a time and a place, and before I’m going out for a long ride is NOT the time and the place! Know what works really well for me at this time?! Pancakes, baby!
Getting to know the best foods for our different goals and activities is crucial for feeling good!
Key nutrients for brain health and cognitive function
Certain nutrients play a crucial role in supporting brain health and cognitive function, and understanding their importance is a key aspect of mind-body nutrition.
You can totally get into the weeds here if you like, but what’s most important is to incorporate color and the right fats into your nutrition!
Essential Fats for Brain Power
Omega-3 fatty acids, particularly docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), are essential for brain development and function. These healthy fats have been shown to enhance memory, improve mood, and reduce the risk of cognitive decline. Foods rich in omega-3s include fatty fish, such as salmon, steelhead (my personal fave!), mackerel, and sardines, as well as nuts and seeds like walnuts and flaxseeds.
B vitamins, such as folate, vitamin B6, and vitamin B12, are also critical for brain health. These vitamins are involved in the production of neurotransmitters, which are essential for mood regulation, cognitive function, and overall mental well-being. Good sources of B vitamins include leafy greens, whole grains, legumes, and fortified foods.
Antioxidants, such as vitamins C and E, as well as flavonoids found in berries and other plant-based foods, can help protect the brain from oxidative stress and inflammation, which can contribute to cognitive decline and neurological disorders. Incorporating a variety of colorful fruits and vegetables into your diet can ensure that you’re getting a diverse array of these brain-boosting antioxidants.
Brain Health and Nutrition in Menopause
Now, because so many of my clients are women in their peri- or postmenopausal years who are experiencing symptoms related to the hormonal changes that occur during this time, it’s important to highlight how beneficial these shifts at this time of life as well!
It’s very common for women to experience brain fog, cognitive fatigue, the inability to concentrate, focus, or problem-solve, and lapses in memory as this transition progresses. These dietary changes can make an extraordinary difference, but they’re not often talked about. Women deserve to be empowered during this time and to have all the tools at their disposal in order to thrive versus just survive during this part of life!
Integrating mind-body nutrition into your daily life
Integrating mind-body nutrition into your daily life is a journey of self-discovery and continuous learning. It’s about finding the right balance between nourishing your mind and fueling your body, and making conscious choices that support your overall well-being in a manner that is doable within the constraints of your life!
Building Awareness Around Your Eating Habits
One of the first steps in this process is to become more aware of your current eating habits and the factors that influence them. This might involve keeping a food journal, noting your emotional, physical, and mental states before, during, and after mealtimes, and observing how certain foods make you feel. By gaining this self-awareness, you can start to identify areas for improvement and make more mindful choices about what and how you eat.
You might also begin to notice that without any changes in the way you’ve been eating or exercising, you’re experiencing shifts in energy levels, weight gain, cognitive function, sleep, and gut health, for example. These can all be signs of shifting hormones that come with perimenopause. It’s imperative that if you notice these things, you don’t take extreme or drastic measures or believe that you’re crazy. Believe me, I understand how it can feel like that, but it’s just not the truth. We need to advocate for ourselves and seek support from coaches or clinicians who know the process well and can help us through it. It is absolutely possible to THRIVE & FLOURISH during this time versus barely hanging in.
The Power of Mindfulness in Nutrition
One thing that I’ve found significantly beneficial is incorporating mindfulness practices, such as meditation or breathing exercises. These can be as formal or informal as you like for systemic health, but they can also be a powerful way to integrate mind-body nutrition into your daily life. These practices can help you cultivate a greater sense of presence and connection with your body, which can then be applied to your eating habits and food choices.
Conclusion: Embracing a holistic approach to nourishment and well-being
In conclusion, the science of mind-body nutrition offers a transformative approach to achieving optimal health and well-being. By recognizing the deep interconnectedness between our mental, emotional, and physical states, we can make conscious choices about what we eat and how we eat it, leading to improved digestion, increased energy levels, and enhanced overall health.
Through the principles of mind-body nutrition, we can nourish our minds by prioritizing whole, nutrient-dense foods that support brain health and cognitive function. At the same time, we can fuel our bodies with the right combination of macronutrients, vitamins, and minerals to support physical well-being and resilience.
Incorporating mindfulness practices, such as mindful eating, as well as understanding the nervous system and how we can regulate our emotional state, can further deepen our connection with the nourishment we receive and unlock the powerful benefits of this holistic approach to health.
Whatever your experience is currently– with your energy levels, motivation, physical changes, stress resilience, etc. — it’s an invitation to explore the profound ways in which our minds and bodies are interconnected, and to discover the transformative power of nutrition for everyday health.
Looking for more support?
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