Zoe Rhodes Nitsun, LMSW, RYT, Institute of Integrative Nutrition Coach
September, 2025
Did you know that nutritional deficiencies and chronic inflammation can contribute to depression, anxiety, and other common mental health concerns? Researchers continue to find that what we eat doesn’t just affect our bodies — it deeply impacts our mood, focus, and overall sense of well-being.
We were thrilled when TMB psychotherapist Zoe Rhodes Nitsun attended the 2025 Mental Health and Functional Medicine Conference in San Diego this September. Below are some of her biggest takeaways, including practical insights you don’t need a science or nutrition degree to understand or apply in your daily life.
At True Mind + Body, we believe mental health is most effectively supported through a whole-person approach that integrates the mind, body, and lifestyle. Nutrition is one of the simplest and most powerful ways to care for your emotional health from the inside out.
1. Keep Blood Sugar Steady
When blood sugar spikes and crashes — often from skipping meals or eating lots of refined carbs — mood swings, fatigue, and anxiety can worsen.
Try this: Eat balanced meals that include protein (like eggs, tofu, or chicken), healthy fats (like avocado or nuts), and fiber-rich carbohydrates (like oats, quinoa, or vegetables). These combinations help maintain steady energy and a more balanced mood throughout the day.
2. Add More Healthy Fats
Omega-3 fatty acids are essential for brain health, and low levels are consistently linked with higher rates of anxiety and depression.
Try this: Incorporate omega-3-rich foods like salmon, sardines, chia seeds, flaxseeds, and walnuts. If you don’t eat fish, an algae-based omega-3 supplement can be a great option — check with your healthcare provider for what’s right for you.
3. Support Your Gut Health
The gut and brain are deeply connected. A healthy gut helps your body produce the neurotransmitters that support calmness, focus, and emotional balance.
Try this: Add probiotic and prebiotic foods such as yogurt, kefir, sauerkraut, kimchi, garlic, onions, and bananas. These nourish the “good” bacteria that play a key role in mental and physical well-being.
4. Reduce Inflammation with Food and Herbs
Chronic inflammation can increase anxiety and depression — and stress or low mood can, in turn, increase inflammation. This creates a cycle that affects both body and mind.
Try this: Focus on anti-inflammatory foods like berries, leafy greens, olive oil, and fatty fish. Certain herbs and botanicals can also help calm inflammation, including: Turmeric, Ginger, Boswellia, Bromelain, Devil’s Claw, Quercetin, Cayenne, and Green Tea (EGCG).
5. Choose Whole, Nourishing Foods
Processed foods can disrupt blood sugar and increase inflammation, while whole foods provide the steady nutrients your brain and body need.
Try this: Fill your plate with foods in their most natural forms — colorful fruits and vegetables, whole grains, lean proteins, nuts, and seeds. Small, consistent shifts can make a big difference in how you feel.
Nourishing your body truly supports your mind. By keeping blood sugar stable, eating healthy fats, caring for your gut, and reducing inflammation, you can make meaningful improvements to your mood, focus, and resilience.
If you’re curious about how nutrition, lifestyle, and therapy can work together to support your mental health, we’d love to connect.
