New Year, New You: Using Nutrition to Improve your Mood

Written by Janine Canaday, LPC-S, LCPC

Happy New Year!!

It is now 2026. The usual goals for most people are to:

1. Hit the Gym/Exercise

2. Eat Healthy

3. Make More Money

4. Travel More

And so on.......

Usually, by the second week of January, the motivation to achieve these goals starts to wear off and the urge to return back to our old familiar habits slowly begin to creep back in.

Why?

Maybe, we tend to set goals that we see other people setting without doing more of a deeper dive into how our goals will truly impact our lives, health and relationships. If we can have a better and clearer understanding of the impact, would we feel more motivated to continue with our goals? Yes, the chances are very likely.

Since one of the most popular New Year's resolutions is to improve our eating habits, let's look at how food really makes a difference in our mental and emotional health.

Nutrition and Mental Health: How What We Eat Shapes How We Feel

Food fuels far more than the body — it also nourishes the brain. Growing research shows that diet plays a meaningful role in emotional well‑being, cognitive function, and even the risk of developing mental health conditions. Several recent studies highlight how nutrients influence mood regulation, stress response, and overall mental resilience.

The Gut–Brain Connection

Scientists now understand that the gut and brain communicate constantly through what’s known as the gut–brain axis. A healthy gut microbiome — supported by fiber‑rich fruits, vegetables, and whole grains — is linked to better mood and lower levels of anxiety and depression. When the gut is inflamed or imbalanced, it can send distress signals that affect emotional health.

Key Nutrients That Support Mental Well‑Being

Research points to several nutrients that play especially important roles in brain health:

• Omega‑3 fatty acids help protect brain cells and support cognitive function.

• B vitamins, particularly B6, B9, and B12, are essential for neurotransmitter production and mood regulation.

• Vitamin D contributes to emotional balance and has been associated with lower rates of depression.

• Magnesium supports relaxation and may help reduce anxiety symptoms.

These nutrients are commonly found in foods like fatty fish, leafy greens, nuts, seeds, eggs, and fortified dairy.

The Impact of Processed Foods

Highly processed diets — those high in sugar, unhealthy fats, and sodium — have been linked to increased risk of anxiety and depression. These foods can contribute to inflammation, blood sugar swings, and nutrient deficiencies, all of which can negatively affect mood and energy levels.

A Path Toward Better Mental Health

While nutrition isn’t a replacement for therapy or medical treatment, it can be a powerful compliment. Eating patterns rich in whole foods, lean proteins, healthy fats, and colorful produce support both physical and mental well‑being. As the field of nutritional mental health continues to grow, the evidence becomes clearer: nourishing the body is one of the most accessible ways to nourish the mind.

As you are navigating your health goals and exploring alternative nutritional options, consider the larger picture of how what you eat impacts how you feel.

Notice the difference you feel when you eat heathier versus processed foods. This may make all the difference in your mood, energy levels and how you show up in relationships.

Now this is something worth keeping your "New Year" motivation up for!!