10 Nutrition (and Lifestyle) Tips to Improve Mental Health for May (and Beyond)

During Mental Health Awareness Month in May, we remember that mental health demands equal attention to body health. The Branz Nutrition Counseling practice follows a holistic model that unites scientific dietary advice with daily routines to improve emotional health.

 

10 Nutrition and Lifestyle Tips for Improved Mental Health from St. Louis Area Dietitians

 

Ten easy and sustainable mental health tips combined with brain-boosting food recommendations await you below.

 

1. Breathe on Purpose

A few deep breaths can go a long way. Devote 1–2 minutes each day for slow and focused breathing to both calm your nervous system and reset your stress response.

Nutrition Tip: Chamomile tea. The natural relaxing properties of this beverage create an ideal transition to restful sleep.

 

2. Get Outside 

Sunlight activates mood-regulating hormones and regulates circadian rhythms in your body. A daily dose of sunshine, even for a brief period of exposure, amounts to significant benefits.

Nutrition Tip: Choose to fuel your body with bananas or oranges since these foods contain B6 and vitamin C, which boost energy and mood naturally.

 

3. Move Your Body (In Any Way You Can)

Movement does not require traditional exercise because any physical action will do. Stretching along with walking or dancing in your kitchen helps you release tension while boosting your endorphin levels.

Nutrition Tip: A smoothie made with berries and spinach should be your post-movement drink choice. Both of these foods contain antioxidants and magnesium compounds, which assist the body in responding to stress.

 

4. Healthy fats serve as a source of nutrition for maintaining brain health.

Your brain consists of nearly sixty percent fat which requires beneficial fats for proper functioning.

Nutrition Tip: Avocados, walnuts, chia seeds, olive oil, and salmon. The anti-inflammatory fats present in these substances support memory while simultaneously improving mood and focus.

5. Don’t Forget to Hydrate

Dehydration can sneak up and mimic anxiety or fatigue.

Nutrition Tip: Put on a drink alarm. Make water enticing, with cucumber and lemon or mint — these improve flavor while adding electrolytes.

 

6. Keep Blood Sugar Steady

Mood swings? Energy crashes? The majority of blood sugar-related mood swings and energy crashes stem from fluctuations between high and low blood sugar levels.

Nutrition Tip: Balance meals and snacks with protein, fat, and fiber, like overnight oats with nut butter and berries or a hard-boiled egg with whole grain crackers.

 

7. Love Your Gut (It Talks to Your Brain!)

The scientific link between your brain and gut exists because a healthy microbial community within your digestive system supports brain functions and emotional

 

Nutrition Tip: Probiotics are the beneficial bacteria for your gut health, and prebiotics are their food. The combo of the two can improve your digestive health. Combine probiotics, like those in the following fermented foods — yogurt, kefir, kimchi or kombucha — with prebiotics, found in bananas, oats, garlic, and onions.

 

8. Be Mindful of Caffeine and Sugar

The human body experiences anxiety spikes followed by energy crashes due to caffeine and sugar sensitivity levels.

Nutrition Tip: Swap your triple-venti mocha coffee with green tea or golden milk — calming, nourishing alternatives with added health perks.

 

9. Get More Magnesium

The natural compound magnesium exists in a class of substances called “chill pills” although it exists in low amounts within many people.

Nutrition Tips: Select your daily sources of magnesium from leafy greens and pumpkin seeds, as well as almonds and black beans, together with dark chocolate.

 

10. Eat for Joy, Not Just Nutrients

The act of enjoying your food becomes equally important to proper nutrition. Keep smiling while you eat your food because enjoyment matters in addition to nutritional value.

Nutrition Tip: It’s not just what you eat. It’s also how you eat. A person’s mental health consists of both proper nutrition and positive meal experiences.

 

Improve Mental Health with Support from a Dietitian

Nutrition, though often overlooked, plays a powerful role in shaping mental health. Choosing nourishing foods builds a strong foundation for resilience, calm, and energy.

Our team at Branz Nutrition Counseling provides outpatient medical nutrition therapy and support for people dealing with food issues,  body image concerns, and emotional wellness problems. Our practice delivers evidence-based care through Health at Every Size principles and Intuitive Eating approaches from compassionate professionals who can be reached by phone or online.

Are you seeking assistance to handle emotional eating behaviors together with stress-related habits and have a diagnosis of anxiety, depression, or ADHD? Let’s talk. Book an appointment with our experienced dietitians through our online portal: