The Link Between Nutrition and Mental Health: What’s Helped Me Through Difficult Seasons

I’ve been very aware all week that it’s Mental Health Awareness Week and I’ve felt really strongly that I wanted to write something about it.

But honestly? Time has completely run away with me.

Between working two jobs, trying to keep my own business and passion alive, whilst also navigating the ongoing health challenges my husband has faced over the last few years, life has felt… a lot at times.

And I’ve actually sat here several times this week wondering what I even wanted to say.

Because the truth is, I’ve struggled with my own mental health recently too.

I think when you’re the person trying to hold everything together — the routines, the work, the family life, the emotional support, the appointments, the uncertainty — it can quietly become very heavy.

And whilst I would never pretend to have all the answers, there are a few things that have genuinely anchored me over the years that I wanted to share honestly and openly.

Even though it makes me feel quite vulnerable to do so.

One of the biggest things for me is my morning routine.

For around nine years now, I’ve started my mornings with some version of what people often call a “miracle morning” — journaling, meditation, prayer, affirmations and a little Bible study.

It’s not about perfection.It’s not about ticking boxes.It’s about grounding myself before the noise of the day begins.

And honestly, it helps more than I can explain.

The other huge thing for me is movement.

Now, when life feels hard, my motivation absolutely changes.

I don’t always want to train.I don’t always feel energetic.I don’t always push myself the same way.

But one thing I’ve learnt over the years is that when I stop moving completely, I feel worse mentally.

So instead of stopping, I adapt.

I might dial workouts down.I might train less intensely.I might walk more and structure things less rigidly.

But I still move my body for around 30 minutes most days because I know how much it helps my mindset, stress levels and emotional wellbeing.

And nutrition is very similar for me too.

Am I perfect when I’m stressed? No.Of course not.

There are absolutely times where more treats creep in or things become less “tight” than normal.

But I never completely lose sight of the foundations that I know make me feel well:

• high protein meals

• anti-inflammatory whole foods

• home cooked meals

• regular eating

• plenty of nutrient-dense foods

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Because over the years, I’ve learnt something really important:

The boundaries I’ve created around food and exercise are not there to punish me.They’re there to support me.

That shift in mindset changed everything for me.

And interestingly, when we’re stressed, overwhelmed or emotionally drained, highly processed comfort foods often become far more appealing.

There’s actually a biological reason for that.

When stress levels rise, cortisol rises too. The brain starts searching for quick comfort, fast energy and dopamine — which is why sugary, salty and ultra-processed foods can suddenly feel almost irresistible.

They give temporary relief.Temporary comfort.Temporary escape.

But unfortunately, they often worsen the very things we’re struggling with.

Poor sleep.

Energy crashes.

Sluggishness.

Inflammation.

IBS symptoms.

Brain fog.

Low mood.

I know this because I feel it myself when my nutrition slips too far away from the habits that I know help me feel mentally and physically well.

And that’s one of the reasons I feel so passionately about talking more openly about the connection between nutrition and mental health.

Mental health is complex and there are many factors involved.

Food is not a replacement for professional mental health support, therapy or medical treatment.

But what we eat absolutely can influence how we feel.

And honestly, many women in midlife are walking around exhausted, overwhelmed, anxious, foggy, irritable and emotionally drained without realising just how much their nutrition, blood sugar balance, inflammation and lifestyle habits may be contributing.

I see it all the time.

Women blaming themselves for feeling flat and lacking motivation when in reality they’re:

• skipping meals

• living on caffeine

• under-eating protein

• surviving on ultra-processed convenience foods

• drinking very little water

• sleeping badly

• stressed to the eyeballs

• and running on empty

  
  

Your brain needs fuel just like the rest of your body does.

And when we start nourishing the body properly, many women notice improvements not just physically, but mentally too.

The Gut-Brain Connection

One of the biggest areas of research right now is the connection between gut health and mental wellbeing.

Your gut and brain are constantly communicating with one another through what’s known as the gut-brain axis.

In fact, around 90% of serotonin — often referred to as the “feel good” chemical — is produced in the gut.

When our diet is heavily processed, low in fibre and lacking in nutrients, it can negatively affect the health of our gut microbiome. This may impact mood, energy levels and even stress resilience.

On the other hand, a diet rich in whole foods, vegetables, healthy fats and fibre appears to support better overall mental wellbeing.

Why Blood Sugar Matters for Mood

One thing I often notice with women is that they think they have an anxiety problem, an energy problem or a motivation problem… when sometimes they actually have a blood sugar rollercoaster happening all day long.

Skipping breakfast.

Living on coffee.

Grabbing sugary snacks.

Crashing mid-afternoon.

Feeling shaky, emotional or exhausted.

When blood sugar swings dramatically up and down, mood and energy often follow.

This is one of the reasons I place such a strong emphasis on protein and balanced meals in my coaching.

Stable blood sugar can help support:

• steadier energy

• fewer cravings

• better concentration

• reduced energy crashes

• and more stable moods

  
  

Foods That May Support Mental Wellbeing

Again, there is no single “magic” food.

But certain foods contain nutrients that are linked with brain health, reduced inflammation and nervous system support.

Oily Fish

Foods like salmon, sardines and mackerel are rich in omega-3 fats, which are important for brain health.

Low omega-3 intake has been associated with poorer mood in some studies, and many people simply don’t eat enough of these healthy fats.

Protein-Rich Foods

Protein provides amino acids which are used to make neurotransmitters involved in mood and brain function.

Good sources include:

• eggs

• chicken

• Greek yoghurt

• fish

• lean meats

• cottage cheese

• nuts and seeds

  
  

Protein is also incredibly important for blood sugar balance, especially in midlife women.

Colourful Vegetables and Berries

Brightly coloured fruits and vegetables contain antioxidants and polyphenols which help combat inflammation and oxidative stress within the body.

Think:

• berries

• spinach

• broccoli

• peppers

• tomatoes

• beetroot

• red cabbage

  
  

The more colour on your plate, the better.

Fermented Foods

Foods such as kefir, natural yoghurt, kimchi and sauerkraut may help support a healthier gut microbiome.

And as we now know, gut health and mental health are closely connected.

Magnesium-Rich Foods

Magnesium plays a role in hundreds of processes in the body, including nervous system regulation.

Some women notice they feel calmer and sleep better when their magnesium intake improves.

Foods rich in magnesium include:

• dark leafy greens

• pumpkin seeds

• almonds

• dark chocolate

• avocados

  
  

What About Ultra-Processed Foods?

Modern diets are often built around convenience foods that are highly processed and low in nutrients.

Research is increasingly showing associations between diets high in ultra-processed foods and poorer mental health outcomes.

That doesn’t mean you can never enjoy treats or convenience foods.

But if the majority of your diet is coming from packets, takeaways and sugary snacks, your body and brain are likely missing out on nutrients they genuinely need to function well.

Midlife Women: Why This Matters Even More

Hormonal changes during peri-menopause and menopause can already affect:

• mood

• anxiety

• sleep

• energy

• concentration

• stress resilience

  
  

Add poor nutrition, chronic stress and lack of movement into the mix, and many women end up feeling completely unlike themselves.

The good news?

Small changes can make a huge difference.

You do not need perfection.You do not need restriction.You do not need extreme dieting.

Often the foundations matter most:

• eating enough protein

• balancing blood sugar

• prioritising whole foods

• staying hydrated

• strength training

• walking

• sleeping better

• reducing inflammation

• supporting your nervous system

  
  

Final Thoughts

I think one of the biggest things I’ve learnt over the last few years is that health is not just about how we look.

It’s about resilience.

It’s about creating routines, habits and boundaries that help support us through life’s harder seasons.

And whilst I absolutely still believe in wanting to feel confident in your clothes and strong in your body, I also know now more than ever that movement, nutrition and self-care are about so much more than aesthetics.

They are anchors.

Not punishments.

Not restrictions.

Not ways to make ourselves smaller.

But tools that help us cope better, think more clearly, regulate stress more effectively and continue showing up for the people we love — whilst also showing up for ourselves.

And honestly, I don’t always get it right.

There are days I feel overwhelmed.

Days I feel exhausted.

Days where motivation is low and life feels heavy.

But I’ve learnt that the answer is rarely found in abandoning the habits that support me.

Usually, it’s found in simplifying them.

Softening them.

Adjusting them.

But still holding onto them.

Because over the years I’ve realised that when I nourish myself well, move my body regularly, prioritise sleep and create moments of stillness, I cope better mentally and emotionally.

Not perfectly.

But better.

And maybe that’s all any of us are really aiming for sometimes.

So if you’re struggling at the moment, please know you do not need to overhaul your entire life overnight.

Start small.

Go for the walk.

Cook the nourishing meal.

Drink the water.

Move your body.

Get some fresh air.

Ask for support.

Take a breath.

Small things done consistently really do matter.

And often, they become the very things that quietly carry us through.

Jen x