Mediterranean Diet - How Nutrition & Lifestyle Impact Your Mental Health
Nutrition & Lifestyle
Mental health isn’t only in the mind — it’s in the body, lifestyle, environment, and relationships too (What You Can Do Today). At Restoring Minds Counseling, we take all of these into account because science shows they’re deeply connected. Restoring Minds Counseling
Feed Yourself for Energy
Our Mediterranean Diet RECIPES feed the trillions of bacteria in your gut that make up your gut microbiome feed off of fiber. Help them thrive with fiber.
What is fiber? All the foods that God provided for us in nature; nuts, seeds, legumes, grains, vegetables, herbs and fruits. There are hundreds, if not thousands, of varieties of each of these categories and each one provides food for a different bacteria. Follow me on my meal journey!
The Gut-Brain Connection
What you eat impacts your microbiome — and your mood. Poor diet, processed foods, and irregular eating patterns can fuel inflammation, fatigue, and even anxiety.
Sleep and Mental Health
Consistency in sleep resets your stress response system and improves emotional regulation.
Movement & Stress
Exercise doesn’t need to be intense — movement helps reduce cortisol and increases resilience to daily stressors. Moving your body doesn’t have to last hours or involve a gym. Start by sneaking movement into your day in easy ways and do what you can.
For example, while you are sitting in the car lift your legs, flex your abs by pulling your belly button toward your spine.
4 Simple Practical Tips You Can Start Today
-
Add more whole foods to your meals
-
Set a gentle evening routine for better sleep
-
Go for a 10-minute walk daily
-
Track stress triggers and talk them through
Look at our other Articles to Guide you in Nutrition for Mood Balance.
Resources Discussing Nutrition & Lifestyle Impact
Here we have some links to research into complementary approaches (e.g., lifestyle, stress reduction) that can support traditional counseling.
-
Exploring complementary approaches to mental well-being by national health researchers. (NCCIH Mental Health)
-
Improving behavioral outcomes means addressing factors at multiple levels, including social determinants of health. (CDC Tools)
Book with Liesl
Ready to look at the whole you — not just your symptoms? Book a session and discover how lifestyle therapy can support lasting mental well-being with Liesl.
- All Posts
- Med Diet
Creamy Homemade Hummus – A Brain‑Boosting Mediterranean Staple Delicious Homemade Hummus Recipe Why This Dish Supports Mental Health The Mediterranean diet is rich in foods that naturally support brain health and emotional balance. Chickpeas, tahini, olive oil, and lemon are packed with fiber, healthy fats, and antioxidants that reduce inflammation...
Baba Ghanouj – Mediterranean Diet Healing Through Simple, Whole Foods Why This Dish Supports Mental Health Eggplant, tahini, garlic, and lemon offer powerful antioxidants and healthy fats that support the gut‑brain connection. A healthy gut microbiome is closely tied to improved mood and reduced anxiety. This is part of...
Lemony Greek Rice Pilaf – Mediterranean Staple Lemony Greek Rice Pilaf – Comfort for the Body and the Mind Why This Dish Supports Mental Health Complex carbohydrates and protein stabilize blood sugar and promote steady serotonin production — critical for lifting mood and improving sleep. This is part of the...
Grilled Chicken Shawarma – Comfort Food Mediterranean Diet Grilled Chicken Shawarma – Anti‑Inflammatory Comfort Food Why This Dish of the Mediterranean Diet Supports Mental Health Spices like turmeric, cumin, and ginger reduce inflammation, which has been linked to depression and mood disorders. Lean protein also supports neurotransmitter production. This is...
Fresh Classic Greek Salad – Mediterranean Diet Classic Greek Salad – Fresh Ingredients for a Brighter Mood Why This Dish Supports Mental Health Tomatoes, cucumbers, olives, and feta provide hydration, minerals, and healthy fats that protect brain cells and reduce inflammation. Fresh foods are closely linked with improved emotional clarity...
