The Intersection of Nutrition and Mental Health: Feeding the Mind and Mood
Mental health professionals know that the mind and body are deeply interconnected. However, one area that is often overlooked, even in clinical conversations, is the role nutrition plays in shaping emotional and cognitive well-being.
The fuel we offer our bodies and brains also nourishes creativity, clarity, and resilience.
What We Eat Shapes How We Feel
Emerging research continues to support what many holistic practitioners have long observed: what you eat directly influences your mood, energy, focus, and even your ability to regulate emotions.
A diet high in sugar and ultra-processed foods leads to inflammation and increased rates of anxiety, depression, cognitive decline, and obesity. Meanwhile, nutrient-dense foods support gut health, help stabilize blood sugar levels, and can also regulate mood and improve mental clarity.
The Brain-Gut Connection
The gut microbiome is often referred to as our "second brain." Approximately 90% of serotonin, a neurotransmitter commonly associated with mood, is produced in the gastrointestinal tract. When the microbiome is out of balance or digestion is impaired due to chronic stress, a poor diet, dehydration, or environmental toxins, it can have a cascading effect on both physical and mental health.
Supporting gut health through a balanced diet, supplementation, and detoxification are essential steps toward well-being.
Environmental Toxins, Metabolism & Mental Health
Dr. Stephenie Riley, a leading expert in integrative health, will be presenting at the 2025 Creativity and Madness conference. She will be leading a workshop alongside our executive director, Dr. Amy Vail, titled: 'Toxins, Metabolism, and the Body: Hidden Links Between Mental and Physical Health.
Dr. Riley's work explores how everyday exposures, from pesticides to mold, can disrupt metabolic function, hormonal balance, and neurotransmitter activity. Understanding the impact of these hidden contributors on health can help individuals adopt a more comprehensive and holistic approach to healing.
Practical Nutritional Tips for Supporting Mental Health
While no one-size-fits-all diet exists, these practical tips are easy to incorporate into your daily routine, empowering you to take control of your health and make a real difference.
Prioritize whole, unprocessed foods: opt for colorful vegetables, leafy greens, high-quality proteins, healthy fats (such as olive oil, avocado, and omega-3-rich fish), and complex carbohydrates.
Support gut health: incorporate fermented foods like kimchi, yogurt, sauerkraut, and kefir into your diet, or consider adding a high-quality probiotic supplement to help support your gut.
Stabilize blood sugar: Blood sugar spikes and crashes can mimic mood swings and anxiety. Try balancing meals with a combination of protein, fiber, and healthy fats, and avoid skipping meals.
Hydrate generously: Even mild dehydration can impair focus and increase irritability. Incorporate herbal teas and mineral-rich water to support the body and nervous system.
Consider your environment: Explore potential hidden stressors such as mold, heavy metals, or household toxins. Functional testing and support from an integrative provider can help identify and address these issues.
Nourishment as a Creative Act
Caring for the body is a creative process. Nourishing your body with intention is a radical form of self-respect, one that helps create the conditions for insight, inspiration, connection, and health. Health is wealth.
At Creativity and Madness, we believe that expanding the conversation around mental health involves examining the whole person — mind, body, spirit, and environment. This approach is at the heart of our work and will be incorporated into our upcoming conference.
We are thrilled to include voices like Dr. Stephenie Riley in this exploration. Join us from July 31 to August 3, 2025, in Santa Fe, NM, or virtually from anywhere in the world as we explore the crossroads of psychology, art, creativity, health, and healing.
By attending, you'll gain new insights, connect with like-minded professionals, and earn professional development credits. We would love for you to be part of this enriching experience. Click here to learn more.
by Dr. Amy Vail and Alli Fischenich