As a psychiatrist, I spend a lot of time helping people understand how their minds work—what affects their moods, thoughts, and behaviors. But one thing I always come back to in my practice is this: mental health doesn’t start in the brain alone. It often starts in the body—specifically, in the gut. That’s why, outside of my clinic, you’ll often find me in my kitchen.

Cooking and nutrition have become a major part of how I care for myself and how I think about mental health overall. What we eat truly matters. And the more we understand the connection between food and mood, the better we can care for both our brains and our bodies.

Food as Medicine (for the Mind)

We’ve all heard the phrase “you are what you eat,” but in psychiatry, that takes on a whole new meaning. Our brains are fueled by the nutrients we take in. Everything from our energy levels to our mood to our ability to concentrate is directly tied to what’s on our plate.

For example, deficiencies in vitamins like B12, folate, and vitamin D are commonly linked to symptoms of depression and fatigue. A lack of omega-3 fatty acids—found in foods like salmon, flaxseed, and walnuts—can also affect mood regulation and has been connected to higher rates of anxiety and mood disorders.

In my practice, I’ve seen patients make small, consistent changes to their diets and experience significant improvements—not just in physical health, but in mental clarity, emotional balance, and even sleep.

The Gut-Brain Connection is Real

I remember learning about the gut-brain axis in medical school, but I never truly appreciated its power until I began seeing the patterns firsthand. Our digestive system isn’t just a place where food gets broken down—it’s home to trillions of microbes that communicate directly with our brain through a complex system of hormones and nerve signals.

In fact, about 90% of serotonin—the neurotransmitter that helps regulate mood—is produced in the gut. That means our gut health plays a huge role in how we feel emotionally.

If someone is constantly eating ultra-processed foods, drinking too much caffeine or alcohol, or not getting enough fiber and water, it’s no surprise that they might feel sluggish, anxious, or irritable. A well-balanced diet filled with whole foods, fruits, vegetables, lean proteins, and healthy fats can make a remarkable difference.

Cooking as Therapy

Beyond nutrition, there’s also something therapeutic about the act of cooking itself. For me, spending time in the kitchen is a way to unwind. It’s creative, hands-on, and often meditative. I love trying new recipes or putting my own spin on traditional dishes. Whether I’m grilling on a summer evening or chopping fresh herbs from my garden, cooking keeps me present and grounded.

For my patients, I often recommend cooking as a form of mindfulness. When you cook a meal from scratch, you’re using all your senses—sight, smell, touch, taste, and even sound. It’s a beautiful way to slow down, focus, and feel a sense of control—something that can be really helpful for people living with anxiety or depression.

Plus, there’s something incredibly empowering about nourishing yourself. Preparing your own meals is an act of self-care, and that message often sticks with people long after the food is gone.

Sugar, Caffeine, and the Crash

It’s important to talk about the flip side, too. In our fast-paced world, it’s easy to rely on quick fixes—sugar for energy, coffee to push through the day, and takeout because it’s convenient. But the problem is that these habits can create a vicious cycle.

Sugar causes a spike in blood sugar followed by a crash, which can leave people feeling irritable, tired, and foggy. Excess caffeine can increase anxiety and interfere with sleep—two things that directly impact mental health.

I’m not here to tell anyone they can’t enjoy dessert or their morning coffee—I enjoy both in moderation! But being mindful of how food affects your mood can help you make choices that support, rather than sabotage, your mental well-being.

Simple Changes Make a Big Difference

I always encourage my patients to start small. You don’t have to overhaul your entire pantry overnight to support your mental health. Here are a few tips I often share:

• Add more color to your plate. Bright fruits and vegetables are full of antioxidants that support brain health.
  
• Choose whole grains over refined carbs to keep blood sugar stable.
  
• Include a source of protein at every meal to support energy and neurotransmitter production.
  
• Incorporate fermented foods like yogurt, kefir, kimchi, or sauerkraut to support gut health.
  
• Drink water. Hydration is essential for clear thinking and good mood regulation.
  

Nutrition and Psychiatry Go Hand-in-Hand

My goal as a psychiatrist is always to support the whole person, not just their symptoms. That means looking at lifestyle, relationships, sleep, stress levels, and yes, nutrition. I don’t believe in quick fixes or one-size-fits-all approaches. Mental health is complex, and healing often requires a variety of tools working together.

I’m thankful that my love for cooking has helped me connect more deeply with this part of the healing journey—for myself and for my patients. It’s something we often overlook, but food has the power to heal, to comfort, and to energize.

So the next time you’re feeling off, consider starting with your plate. You might be surprised how much better your mind feels when your body is truly nourished.