The Connection Between Nutrition and Your Physical and Mental Health
Alex Haney
Leadership Influence Foundation Teamwork
In our last article, we covered The Foundation of Personal Growth, Understanding Mental Health.
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Today We Discover Nourishing Your Body and Mind
The Connection Between Nutrition with your Physical and Mental Health
This week, while hosting our LIFTwarrior TikTok live sessions from Monday to Friday, and interacting with the LIFT Team members across all the different social media platforms we use, we discussed The Foundation of Personal Growth: Understanding Mental Health.
In today’s crazy busy world, taking care of your mental health is absolutely crucial. It is the foundation of your overall well-being and it affects several areas of your life, this includes your relationships, nutrition, success with your career, and how you handle your finances. This week's article, "The Foundation of Personal Growth, Understanding Mental Health," we discuss why mental health is essential for your personal growth and how improving it can help you reach your full potential and improving your attitude in your journey.
Amy & I personally Thank You for joining us on This Journey to better our Nutritional Health.
Thank you for joining us as we focus on our nutritional health together as a key part of our personal growth. Making the decision to join the LIFT Team, you’ll now have access and receive helpful articles, exercises, and expert advice. You have joined an incredible community of people who are also working on their personal growth.
Don’t miss your chance to start your journey toward a healthier, happier life. We are excited that you are now unlocking your potential by embracing the importance of your Nutritional Health. Together, we will create beauty in each other’s journey.
Our Lion's Stride Exercise
The Lion Stride refers to a manner of walking that is confident, powerful, and purposeful. It implies a strong, steady gait, often with long, decisive steps. The term evokes a sense of authority and self-assurance. (Google)
Our objective is for you to reflect on and implement strategies in the four key areas of Mental Health, Physical Health, Relationships, and simple Money Management tips to foster personal growth and community support.
You have joined our membership to gain access to our in depth articles so let’s now implement our LIFT Lion Challenges and Exercises in your journey. After the article below you will have exercises and challenges for you to enjoy or not enjoy, lol
So, let’s break it down and get started.
This is your mission for you to become proactive if you choose to accept it, after all you are not only investing in LIFT but mainly for yourself.
This week our focus is on our Nutrition.
Nourishing Your Body and Mind
The Connection Between Nutrition with your Physical and Mental Health
In this article, we are exploring The Basics of Nutrition. I’m not talking about fast food and how convenient it can be, let alone how bad it is for you, because it can be addictive even though it is convenient.
We are introducing to you the fundamental concepts of nutrition, such as Macronutrients and Micronutrients, and their important roles in maintaining your physical and mental health.
This will provide you with a basic understanding of your own nutritional foundation and what it means to your overall health.
Now, let's discuss what MACronutrients and MICronutrients are and why you should become knowledgeable with them?
MACronutrients and MICronutrients are both essential nutrients your body needs to function properly, but they each serve a different purpose and are needed in different amounts.
Let's break down what this means to us all and how it affects our personal lives.
Macronutrients
These are nutrients your body needs in large amounts to provide energy and support basic bodily functions.
There are three main macronutrients that you need to know.
Carbohydrates
Main source of energy
Found in: bread, rice, pasta, fruits, vegetables
Broken down into glucose (sugar) for energy
Proteins
Build and repair tissues (muscles, organs, skin)
Found in: meat, eggs, beans, dairy, nuts
Made up of amino acids
Fats
Help absorb vitamins, support cell function, and provide energy
Found in: oils, butter, avocados, nuts, fatty fish
Includes healthy fats (like unsaturated fats) and unhealthy fats (like trans fats)
One thing I want to plug in here is the importance of drinking plenty of water, which is essential for every function in your body, I know it doesn't provide any calories but is super important. Please Stay hydrated!!
Micronutrients
These are nutrients your body needs in small amounts, but they are still vital for your good health.
They include: Vitamins
Help regulate body processes (like energy production, immune function, and bone health)
Examples:
Vitamin C (immunity, skin health)
Vitamin D (bone health)
B vitamins (energy and brain function)
Minerals
Help build bones, make hormones, regulate heartbeat, etc.
Examples:
Iron (carries oxygen in the blood)
Calcium (builds bones)
Potassium (regulates fluid balance and muscles)
Here are a few Key Differences
Macronutrients, Micronutrients Needed in Large amounts Small amounts Provides energy?
Yes (except water)
No
Types
Carbs, proteins, fats (and water)
Vitamins and minerals
Main purpose
Fuel, structure, bodily function
Support body systems and processes
Ask yourself right now before you read any further, How does my nutrition impact my personal Mental Health?
This is an area that most of us don’t think much about until we have had a serious health scare in our journey. I can relate to this because I was hospitalized last summer 2024 for a few days because all my numbers were so far out of whack. Everyone said I was having a heart attack even though I didn't feel like I was.
I will admit that the VA did an outstanding job making sure I got back on track but I still had to make some serious adjustments in my daily life. Amy has been, over the top, incredible helping me get back on track with my/our nutrition, this has opened my eyes on so many levels especially with new eating habits. Our favorite as of this date is enjoying the Mediterranean Nutrition lifestyle that she has been making and it has been amazing.
Your nutrition plays a major role in your mental health because your brain needs the right fuel—just like the rest of your body—to function well. What you eat will affect your mood, focus, energy, and even how your anxiety and depression is handled. Also think about how this affects your relationships.
Here’s how nutrition impacts your mental health:
Brain Chemicals (Neurotransmitters)
Your brain makes chemicals like serotonin, dopamine, and GABA that affect mood and emotions.
These chemicals are made from nutrients in your food, especially amino acids (from protein), vitamins, and minerals.
Low levels of certain nutrients can lead to low mood, irritability, or brain fog and that sucks when we all live crazy busy lives
Blood Sugar Balance
Foods high in sugar or refined carbs cause blood sugar spikes and crashes.
This can lead to mood swings, anxiety, fatigue, and difficulty focusing.
Balanced meals with protein, healthy fats, and fiber help keep energy and mood stable.
Gut Health (the gut-brain connection)
Your gut and brain are connected through the gut-brain axis.
A healthy gut helps produce serotonin (about 90% of it is made in the gut!).
Eating probiotic-rich foods (like yogurt, fermented foods) and fiber supports good gut bacteria, which improves mood and reduces anxiety.
Inflammation
Poor diets (high in processed foods, sugars, and unhealthy fats) can increase inflammation in the body and brain.
Inflammation is linked to depression and cognitive issues.
Anti-inflammatory foods like leafy greens, berries, nuts, and fatty fish support better mental health.
Key Nutrients for Mental Health
Omega-3 fats: Found in fish, walnuts, flaxseeds; help with brain function and mood.
B vitamins: Help with energy, brain health, and mood regulation.
Magnesium: Supports relaxation and reduces stress.
Vitamin D: Low levels are linked to depression and fatigue.
Iron: Important for energy and clear thinking; low iron can lead to brain fog and low mood.
Here Is A Simple Example
If you skip breakfast and eat a sugary snack for lunch, your brain may struggle to stay focused, and your mood may drop fast. You will even experience the 3:00 pm wall. But a balanced meal with whole grains, healthy fat, and protein helps keep your brain energized and emotions steady. I know it’s easier said than done, especially when there is a fast food restaurant at every corner.
Guys, if your women start getting “HANGRY” stop everything you are doing and take her out for a Taco and a Margarita, I know not the healthiest but can be a quick fix lol Amy just stated I am not wrong about this.
Food is fuel for your brain. A well-balanced, whole-food diet can boost your mood, help you manage stress, improve memory, and reduce the risk of mental and physical health issues. Plus help save tension in your relationships.
The older you become the more you will start to get more involved with your health trust me start now before it gets too late to do anything about it.
What do you believe is a simple meal or snack that will support your mental health?
Certain foods will significantly affect your mood and your cognitive functions, and ongoing research confirms a strong link between your nutrition and your mental health outcomes. The food you eat does impact your brain chemistry, inflammation levels in the body, your gut health, and your hormone production—all of which influences how you think and feel.
Don’t let this overwhelm you, just take it one step at a time and breathe, game plan and become proactive not just reactive.
Foods That Support Mood and Mental Clarity
Omega-3 Fatty Acids
Sources: Fatty fish (salmon, sardines), walnuts, flaxseeds
Benefits
Critical for brain structure and function
Help reduce depression and anxiety symptoms
Improve memory and cognitive performance
Research
A 2016 meta-analysis in Translational Psychiatry found that omega-3 supplements significantly reduced symptoms of major depressive disorder.
Studies also suggest diets high in omega-3s are linked to lower rates of cognitive decline.
B Vitamins (especially B6, B9, B12)
Sources: Leafy greens, eggs, legumes, whole grains, fortified cereals
Benefits:
Support the production of neurotransmitters like serotonin and dopamine
Low levels are linked to fatigue, low mood, and poor focus
Research
A 2013 study in the Journal of Psychopharmacology found that B-vitamin supplementation improved stress levels and mental well-being in healthy people.
Fermented Foods (Probiotics)
Sources: Yogurt, kefir, sauerkraut, kimchi, miso
Benefits
Improve gut health, which is closely tied to mental health through the gut-brain axis
May reduce symptoms of anxiety and depression
Research
A 2015 review in Psychiatry Research concluded that probiotics may help reduce depression and enhance mood, possibly by lowering inflammation and balancing gut bacteria.
Complex Carbohydrates
Sources: Whole grains, fruits, vegetables, legumes
Benefits:
Help maintain steady blood sugar, preventing mood crashes and irritability
Fuel the brain with a steady supply of glucose
Research
Diets high in refined carbs and sugar have been linked to increased risk of depression, especially in women (British Journal of Psychiatry, 2015).
Foods That May Harm Mood and Cognitive Function
Highly Processed Foods
Includes: Fast food, chips, sugary snacks, refined flour
Impact
High in trans fats, sugar, and artificial ingredients
Linked to increased inflammation, mood swings, fatigue
Research
The SMILES Trial (2017), a randomized controlled trial, showed that people with moderate to severe depression improved significantly after switching from a processed-food diet to a Mediterranean-style diet.
Excess Sugar
Sources: Sodas, pastries, candy
Impact
Blood sugar spikes followed by crashes can lead to irritability, anxiety, and fatigue
May increase inflammation and oxidative stress in the brain
Research
A 2017 study in Scientific Reports found that men with high sugar intake were more likely to develop depression over time.
The Mediterranean Diet and Brain Health
The Mediterranean diet—rich in fruits, vegetables, whole grains, legumes, fish, and healthy fats—has been repeatedly associated with better mental health.
Research highlights
A 2019 review in Nutrients reported that people who follow a Mediterranean diet have lower rates of depression.
The SMILES Trial confirmed dietary change can be a powerful tool in treating depression, even comparable to antidepressant effects in some people.
What you eat doesn’t just fuel your body—it also feeds your brain. Nutrients like omega-3s, B vitamins, and probiotics can boost mood, reduce symptoms of depression and anxiety, and improve memory and focus. Meanwhile, processed foods, excess sugar, and unhealthy fats can negatively impact your mental health. The growing body of research clearly supports a food-mood connection, suggesting that nutrition should be part of any mental health care plan.
Let me know if you’d like a list of top “mood foods”!
Here’s a helpful breakdown combining Practical Tips for Healthy Eating with Mindful Eating Practices—both designed to support better mood, energy, and overall health.
Practical Tips for Healthy Eating
These small daily habits can lead to big health improvements over time:
Plan Ahead
Meal plan on Sundays (or your least busy day).
Prep ingredients or full meals for the week to reduce stress and impulsive eating.
Keep go-to recipes and a basic grocery list handy.
Choose Whole Foods Over Processed
Aim for foods with few ingredients you recognize (e.g., an apple vs. fruit snacks).
Swap white bread/pasta for whole grain options.
Replace sugary drinks with water, herbal tea, or infused water.
Read Nutrition Labels
Look for items low in added sugar, sodium, and trans fats.
Ingredients are listed by quantity—if sugar or oil is first, consider another option.
Aim for high fiber and protein to stay fuller longer.
Balance Your Plate
Use the “plate method”:
½ veggies and fruits
¼ whole grains
¼ lean protein
Add healthy fats like olive oil, nuts, or avocado for extra brain support.
Smart Snacking
Keep nuts, fruit, yogurt, or hummus on hand instead of chips or candy.
Pre-portion snacks to avoid overeating from the bag or box.
Mindful Eating Practices
Mindful eating helps you tune in to your body’s needs and develop a healthier relationship with food.
Eat Without Distractions
Turn off the TV, put down your phone, and just be present during meals.
Focus on the taste, texture, and aroma of your food.
Check In With Your Body
Ask yourself: “Am I truly hungry, or just bored/stressed?”
Try using the hunger-fullness scale (1 = starving, 10 = uncomfortably full) to decide when to start and stop eating.
Slow Down
Take smaller bites and chew thoroughly.
It takes about 20 minutes for your brain to realize you’re full.
Pause mid-meal to assess how you’re feeling.
Appreciate Your Food
Take a moment to give thanks or acknowledge where your food came from.
This simple act increases satisfaction and reduces emotional eating.
Don’t Label Foods as “Good” or “Bad”
All foods can fit in a healthy lifestyle.
Instead of restriction, focus on balance and intention.
Simple Daily Routine Example
Breakfast: Oatmeal with berries and nuts
Lunch: Grilled chicken salad with olive oil dressing
Snack: Apple with peanut butter
Dinner: Brown rice, steamed veggies, salmon
Mindful Moment: One screen-free meal per day
I know all of that is easier said than done, but if you start practicing a little at a time you can achieve it.
Creating a supportive environment is crucial for fostering healthy eating habits and overall wellness. Involving your family and friends in this journey will significantly enhance commitment and success for several reasons:
Shared Goals
When family and friends participate in healthy eating, it creates a sense of shared purpose. Setting collective goals, such as preparing nutritious meals together or participating in fitness activities, fosters accountability and encourages everyone to stay on track. I love the Teamwork that is created.
Encouragement and Motivation
A supportive community provides encouragement and accountability during challenging times. Friends and family can celebrate successes together, no matter how small, and offer motivation when someone feels tempted to stray from their healthy habits.
Positive Influence
Being surrounded by others who prioritize healthy eating will positively influence behavior. It will create an environment where healthy choices are a normal thing, making it easier to resist unhealthy temptations and challenges.
Knowledge Sharing
Involving others will enhance knowledge about nutrition and wellness. Family members will share recipes, cooking tips, and nutritional information, fostering a culture of learning and exploration around food, like us sharing this with you. In fact please send this to your friends and family.
Social Connections
Eating is often a social activity, and involving loved ones in healthy meals will strengthen relationships. Sharing healthy meals together will help with communication and bonding with each other while reinforcing the importance of nutrition.
Reduced Isolation
Making lifestyle changes will sometimes feel isolating. Having a support system will reduce feelings of loneliness and help everyone feel more connected and understood in their journey toward experiencing better health.
Creating Healthy Habits
By establishing routines, such as cooking healthy meals together or participating in group workouts, families will build lasting habits that contribute to a healthier lifestyle.
Celebrating Traditions
Incorporating healthy eating into family traditions will create a lasting impact. For example, hosting family gatherings centered around healthy dishes will shift the focus toward nutritious food without sacrificing enjoyment.
A supportive community plays a significant role in enhancing commitment to wellness. By involving family and friends in healthy eating habits, individuals will create an environment that fosters encouragement, accountability, and shared knowledge, ultimately leading to lasting lifestyle changes and improved health outcomes.
We want to hear from you! Share your favorite healthy recipes or nutrition tips with us. It could be a tasty breakfast, a quick snack, or a yummy dinner. Every idea helps!
You can leave a comment at the bottom of the article or leave us a Google Review with your thoughts.
Let’s create a fun space where we can all learn from each other and support our healthy eating journey together!
It's now time for our Lion's Stride Exercises
The Lion Stride refers to a manner of walking that is confident, powerful, and purposeful. It implies a strong, steady gait, often with long, decisive steps. The term evokes a sense of authority and self-assurance. (Google)
Now we need to practice what we are learning and less chatting, more exercises and challenges.
Here are some exercises and challenges to complement the article "Nourishing Your Body and Mind: The Connection Between Nutrition and Wellness"
Nutrition Basics Challenge Exercise
Create a nutrition chart that outlines your daily intake of macronutrients (proteins, fats, carbohydrates) and micronutrients (vitamins and minerals).
Challenge If you need help with this let us know, you can reach us at lift@liftwarrior.com.
For one week, track what you eat and identify areas for improvement. Aim to include at least one new healthy food each day or at least once a week that boosts your nutrient intake.
Mood-Boosting Foods Experiment
Exercise
Research and list 5-10 foods that are known to improve mood and cognitive function. Yes, Google will be your friend with this.
Challenge
Incorporate at least three of these foods into your meals for one week. Keep a journal noting any changes in your mood or mental clarity.
Meal Planning Workshop
Exercise
Spend some time planning your meals for the week. Focus on introducing whole foods and possible new different types.
Challenge
Share your meal plan with a friend or family member and encourage them to create their own and share it with you. Compare notes at the end of the week on how it went.
Mindful Eating Practice
Exercise
Choose one meal each day to practice mindful eating. Focus on the taste, texture, and aroma of your food.
Challenge
After a week, reflect on how this practice affected your enjoyment of food and your awareness of hunger cues.
Maybe even journal this so you can look back on it as time goes by.
Community Support Activity
Exercise
Organize a healthy cooking night with friends or family, make it fun and have a theme. Choose recipes that align with healthy eating principles.
Challenge
Create a group chat or social media group where everyone shares their experiences, tips, and recipes throughout the month. After all, Teamwork makes the Dreamwork.
Recipe Sharing Engagement
Exercise
Write down your favorite healthy recipe or nutrition tip and share it with the LIFT community so all of us can become healthier in body and mind.
Challenge
Encourage at least three people in your personal life to share their recipes or tips. Highlight the importance of learning from each other’s experiences.
Food Mood Journal
Exercise
Start a food mood journal where you document what you eat and how you feel afterward. Yes, this includes when you pick up fast food on those busy days.
Challenge:
After two weeks, analyze your entries to see if there are patterns between your food choices and your mood. Share your findings with the community for further insights.
These exercises and challenges will help reinforce the concepts discussed in the article while encouraging active participation and community engagement on the journey toward holistic well-being.
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Check out our previous articles;
“How Patience is the Key for Breakthroughs.”
“Unlocking The Power Of Self Care”
“Turning Negative Experiences into Positive Motivation’
“Importance of Dealing with Life's Stresses.”
“How to Transform Our Pesky Setbacks into Opportunities.”
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