8 Simple Dietary Changes That Will Make You Less Depressed
- Dr. Scott Eilers, PsyD, LP
- Nov 7
- 3 min read
Updated: Nov 7
If mornings feel heavier than they should and you’re dragging yourself through the day despite doing everything “right,” your brain may simply not have what it needs to function. Your brain lives in your body, so if you want better mental health, you need a body routine that supports it.
Most of us were never taught how closely diet and depression are connected. When your brain isn’t fueled by the basics, no amount of effort can fully compensate. Here’s how to give it what it needs to think clearer, feel steadier, and recover faster.
Start with Behavior, Not Motivation
When energy is low and thoughts feel heavy, motivation is unreliable. But small repeatable actions can lead the way. You can’t always control emotions or thoughts, but you can change behavior.
These eight nutrition habits reliably support brain function when motivation and mood are low.
1. Start Your Day with Water
Your brain cells run on hydration. Even mild dehydration can worsen brain fog, irritability, and anxiety. Increasing water intake is a simple, high-impact shift.
2. Shift Toward Eating Whole Foods
Choose real, unprocessed foods, fruits, vegetables, fish, nuts. Whole foods stabilize energy and mood by avoiding the spikes and crashes from sugar and refined carbs.
3. Change How You Snack
Trade quick carbs (chips, sweets) for protein or fat-based snacks like nuts, cheese, or jerky. This helps regulate blood sugar and emotional stability.
4. Eat Something in the Morning
Skipping breakfast leaves your brain running on fumes. Even a small meal, a smoothie or protein bar prevents energy crashes and morning irritability.
5. Add Omega-3s
Healthy fats from salmon, sardines, flax, or walnuts improve cognitive flexibility and mood regulation. Diets rich in Omega-3s consistently show better emotional stability.
6. Supplement Amino Acids if Needed
Modern diets often lack essential amino acids, key building blocks for neurotransmitters and energy. Supplements can help fill that gap and stabilize mood.
7. Cut Back on Alcohol
Alcohol disrupts neurotransmitters, sleep, and energy. Even moderate intake can slow progress when you’re working on mental health recovery.
8. Watch Your Caffeine Intake
Caffeine amplifies whatever mood you’re already in. If you’re anxious or overthinking, it heightens both and disrupts sleep, which your brain needs most.
Start Small and Build Momentum
You don’t need to overhaul your diet overnight. Start with one shift, a glass of water, a better snack, one less drink. Each small decision gives your brain the resources to show up for you.
These changes don’t require motivation. You don’t have to feel better first, you just have to begin. The progress builds from there.
(If this post hit home, you’ll probably connect with my new book, The Light Between the Leaves. It’s a practical guide for the days when “try harder” stops working.
-Scott
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FAQ
Q: Can anxiety routines be a sign of depression?Yes. Many people with high-functioning depression use anxiety routines as coping strategies. These routines often mask deeper struggles but also keep people stuck.
Q: What’s the difference between healthy preparation and an anxiety routine?Preparation helps you engage with life. Anxiety routines prevent you from living it. The difference is whether the habit expands or shrinks your world.
Q: What if I’ve tried therapy and it hasn’t helped?You’re not broken. Traditional therapy often overlooks people who need practical, science-based strategies. That’s why I share tools that most mental health providers aren’t teaching.
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