Nourish your mind, body and soul through food and community.
By Shonté Jovan Taylor, Msc., PhDc
In today’s uncertain world, where challenges feel endless and stress seems woven into daily life, it’s more essential than ever to use food as fuel – not just for the body, but for the mind and soul. Although stress and anxiety have reached unprecedented levels, our understanding of these mental states has evolved. By nourishing ourselves holistically, we can better navigate the emotional storms that life may bring our way. As we navigate shifting social, cultural and economic landscapes, broadening our perspective on what “food” means could be one of the most empowering actions we take for our mental health.
Food as Fuel for the Mind and Body
When we talk about food, we often think of what’s on our plates. But the foods we consume impact more than just our waistlines; they affect our mental clarity, resilience and overall emotional wellbeing. Studies show that certain foods can reduce the physiological effects of stress and anxiety, enhancing our capacity to remain calm and focused. For instance, omega-3 fatty acids found in fish like salmon have been linked to reduced symptoms of depression and anxiety, according to Psychiatric Clinic. Magnesium-rich foods, such as leafy greens and nuts, play a key role in stress management by regulating cortisol levels – our body’s primary stress hormone – according to a Nutrients’ study.
Other foods, like dark chocolate and turmeric, can help reduce inflammation and promote the release of “feel-good” neurotransmitters. Dark chocolate is rich in antioxidants; stimulating the production of endorphins, lifting our mood and offering a sense of comfort, according to Nutritional Neuroscience. Turmeric’s active compound, curcumin, has been shown to reduce symptoms of depression and anxiety by enhancing levels of serotonin and dopamine, according to the National Library of Medicine. These are small but significant choices we can make each day to give our bodies and minds a buffer against stress.
Food as an Emotional Anchor
Food is, inherently, comforting. There’s a reason many of us turn to warm soups or freshly baked bread during tough times. Psychologically, these foods represent safety and certainty, soothing our primal need for connection and security. Studies support that eating certain comfort foods can enhance feelings of emotional safety, which is especially important in an unpredictable world, according to Research Gate. Comfort foods allow us to reconnect with nostalgic memories, family traditions or simply indulge in a moment of quiet; helping ground us amid external chaos. Embracing this sense of comfort, however, is about balance and intentionality – not turning to food as an escape but using it mindfully to calm and nourish our spirits.
Food as Information
But food isn’t just what we consume physically. It’s also what we feed our minds. In a world where divisive rhetoric and misinformation are rampant, it’s crucial to be mindful of the informational “food” we consume daily. Just as a diet of processed foods can leave us feeling sluggish and unwell, a diet of inflammatory, misleading or fear-based information can cloud our judgment, amplify anxiety and lead us away from truth. Studies emphasize the importance of critically engaging with multiple sources, evaluating information based on long-standing credibility and staying connected to truthful, well-rounded narratives, according to the Journal of Applied Research in Memory and Cognition.
Just as we choose nutritious food for our bodies, let’s choose fulfilling, factual and integrity-rich information for our minds. By engaging our critical thinking skills – reading, comparing sources and challenging what doesn’t align with facts – we can feed our minds in ways that strengthen our resilience, broaden our understanding and nurture our capacity for empathy.
Food as Lifestyle Choices and Community
Food can be the choices we make and the environments we immerse ourselves in. Consuming food that nourishes our bodies is similar to self-care activities like art appreciation, meditation and spending time in nature to replenish our souls. These practices provide the emotional sustenance we need to thrive, making us more adaptable and balanced. Simple acts like listening actively to a friend or volunteering are powerful sources of mental nourishment and a reminder of our interconnectedness.
Communities that are welcoming, inclusive and supportive offer another dimension of nourishment. Research shows that supportive communities increase our sense of belonging and purpose, reinforcing resilience and mental health, according to Perspectives on Psychological Science. Finding or creating these communities – where kindness, friendship and inclusivity are abundant – can be as critical to our mental wellbeing as the nutrients in our meals.
Food for the Journey Ahead
As we move forward into a new year and a rapidly shifting cultural terrain, expanding our ideas about “food” can fuel our bodies, minds and life journeys. Whether it’s the literal food that we eat, the information we allow into our minds or the community we embrace, each choice is an opportunity to nourish ourselves in powerful ways.
_____________
If you’re seeking a community that prioritizes brain health and holistic wellness, feel free to reach out. Together, let’s fuel our minds, bodies, and souls for the path ahead.
References
Boyle, N. B., Lawton, C., & Dye, L. (2017). The effects of magnesium supplementation on subjective anxiety and stress—a systematic review. Nutrients, 9(5), 429. https://doi.org/10.3390/nu9050429
Holt-Lunstad, J., Smith, T. B., Baker, M., Harris, T., & Stephenson, D. (2015). Loneliness and social isolation as risk factors for mortality: A meta-analytic review. Perspectives on Psychological Science, 10(2), 227–237. https://doi.org/10.1177/1745691614568352
Lewandowsky, S., Ecker, U. K., & Cook, J. (2017). Beyond misinformation: Understanding and coping with the “post-truth” era. Journal of Applied Research in Memory and Cognition, 6(4), 353–369. https://doi.org/10.1016/j.jarmac.2017.07.008
Lopresti AL. Curcumin for neuropsychiatric disorders: a review of in vitro, animal and human studies. Journal of Psychopharmacology. 2017;31(3):287-302. doi:10.1177/0269881116686883
Mischoulon, D., & Freeman, M. P. (2013). Omega-3 fatty acids in psychiatry. Psychiatric Clinics, 36(1), 15-23. https://doi.org/10.1016/j.psc.2013.01.003
Nemoto, K., Kokubun, K., Ogata, Y., Koike, Y., Arai, T., & Yamakawa, Y. (2022). Dark chocolate intake may reduce fatigue and mediate cognitive function and gray matter volume in healthy middle‐aged adults. Behavioural neurology, 2022(1), 6021811.
Scholey, A., & Owen, L. (2013). Effects of chocolate on cognitive function and mood: A systematic review. Nutritional Neuroscience, 16(2), 73–80. https://doi.org/10.1179/1476830512Y.0000000025
Troisi, A., & Gabriel, S. (2015). Chicken soup really is good for the soul: “Comfort food” fulfills the need to belong. Psychological Science, 26(5), 182–185. https://doi.org/10.1177/0956797614569732