Coping Skill – Nutrition

Eat food as your medicine or else you will be eating medicine as your food.”

-Steve Jobs


Eating crappy food isn’t a reward, it’s a punishment.” – Drew Carey

Certain nutrients are important for maintaining optimal brain function, such as omega-3 fatty acids, B vitamins, and vitamin D.

The gut-brain axis is the connection between the gut and the brain, and the health of the gut microbiome can impact mental health.

Certain foods can trigger inflammation in the body, which has been linked to depression and other mental health disorders.



Eating a healthy, balanced diet rich in fruits, vegetables, whole grains, and lean protein can help support mental health.

Consuming foods high in omega-3 fatty acids, such as salmon and other fatty fish, can help reduce symptoms of depression and anxiety.

Eating fermented foods, such as kimchi and sauerkraut, can help support a healthy gut microbiome, which has been linked to improved mood.

Drinking green tea has been shown to improve brain function and reduce symptoms of anxiety and depression.

Consuming foods high in antioxidants, such as berries and leafy greens, can help reduce inflammation in the body and support brain health.

Avoiding processed foods, refined sugars, and saturated fats may help reduce inflammation and support mental health.

Examples of foods and drinks that aid mental health:

Fatty fish, such as salmon, tuna, and sardines, are high in omega-3 fatty acids.

Leafy greens, such as spinach and kale, are high in antioxidants and other nutrients.

Fermented foods, such as kimchi and sauerkraut, contain beneficial probiotics.

Nuts and seeds, such as almonds and pumpkin seeds, are high in magnesium and other nutrients.

Green tea contains the amino acid L-theanine, which has been shown to reduce symptoms of anxiety.

Dark chocolate contains flavonoids, which have been shown to improve mood and cognitive function.

Overall, the concept of using food and drink to aid mental health is gaining attention as research continues to show the strong connection between nutrition and brain function. Eating a healthy, balanced diet and avoiding processed foods may have significant benefits for mental health. However, it is important to note that food and drink should not be used as a replacement for other treatments for mental health disorders.


  • Set clear and achievable goals.
  • Take gradual steps rather than drastic measures.
  • Focus on sustainable and realistic changes.
  • Educate yourself about nutrition.
  • Read labels and understand the impact of different foods on your health.
  • Emphasize variety and balance in your diet.
  • Strive for moderation and portion control.
  • Experiment with new recipes and flavors.
  • Seek support from friends, family, or a registered dietitian.
  • Be kind to yourself and allow for occasional indulgences.
  • Remember that changing your diet is a lifelong journey.
  • Celebrate small victories along the way.
  • Focus on overall well-being rather than quick fixes.







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