Nutrition is a very noisy, conflicting and overwhelming space to try and sort out. Now, if you also happen to be struggling with depression or battling burn out from chronic stress- untangling the web of nutrition is something you don’t have time for. And I know you don’t. Recently, I had a client ask me for a top 10 list of priorities- this makes sense. Health is not a finite destination. There is always something new or better you could be doing. Clients often find a brand of milk I never knew existed and can recommend it to me. Or they watch a documentary on chemicals in clothes and start realizing they need to do better. This is all a good thing! We should always be trying to do better! But what actually matters? What actually work to move the needle for depression and brain fog? Today, we’re talking about the simple, effective priorities for depression and brain fog- starting with your nutrition and lifestyle. This puts you back into control so you can have ownership of your life again, outside of your pain or your disorder- and doesn’t that sound great?
Here are 10 simple nutrition priorities for depression and brain fog to help you improve your mental health, reduce anxiety, and manage the exhaustion that comes with burnout.
Related: Self care for depression: 10 things you need to try
1. Stabilize Blood Sugar Levels
Why it matters:
When your blood sugar is all over the place, you’re more likely to experience mood swings, irritability, and energy crashes—all of which can fuel your anxiety and stress. This all leads to greater inflammation inside of the body- meaning greater symptoms of brain fog + depression. The solution? Keep your blood sugar levels steady by eating regular, balanced meals throughout the day.
How to do it:
Focus on meals that combine protein, healthy fats, and complex carbs. For example, try having eggs with avocado and whole-grain toast for breakfast, or a chicken salad with olive oil dressing for lunch. This helps prevent that 3 PM slump that leaves you feeling drained and irritable and foggy headed.
Related: Are you a stressed out sugar burner?
2. Incorporate Mood-Boosting Nutrients
Why it matters:
Certain nutrients play a huge role in regulating your mood and supporting brain health. For people dealing with anxiety and depression, nutrients like omega-3 fatty acids, B-vitamins, and magnesium are essential.
How to do it:
Make sure your diet includes fatty fish (like salmon), leafy greens, nuts, and seeds. These foods not only support your brain’s function but can also have a calming effect, helping you manage anxiety.
Related: 10 nutrients you need to battle depression
3. Reduce Caffeine Intake
Why it matters:
If you’re struggling with energy and a foggy mind, caffeine may only make things worse. It can heighten stress, spike your heart rate, and make you feel jittery or on edge. Plus, caffeine disrupts your sleep, which can worsen depression and brain fog.
How to do it:
Consider cutting back on coffee, especially after noon. Switch to a quality decaf coffee, or try herbal teas like chamomile or peppermint. These can be just as comforting but won’t trigger anxiety or keep you awake at night. I personally love to sit at my computer with some protein rich hot chocolate. Recipe can be found here.
Related: Can mushroom coffees really help brain fog and anxiety?
4. Prioritize Sleep Hygiene
Why it matters:
No one is their best self when they’re tired. Chronic sleep deprivation can worsen anxiety, make depression harder to manage, and leave you feeling mentally and physically drained. This makes it harder to make decisions or to remember things- even simple words.
How to do it:
Aim for 7-9 hours of quality sleep every night. Women even need more sleep than men and do best with 8-10 hours every night. Start practicing some sleep hygiene to help you unwind, like turning off screens an hour before bed, reading a book, or doing some light stretching. This will help you fall asleep faster and wake up feeling more refreshed. Personally, I recommend starting with a set sleep/wake time.
Related: Chronic stress and poor sleep cycle: How to fix it
5. Hydration
Why it matters:
Dehydration is often overlooked but can contribute to mental fog, irritability, and fatigue—all of which worsen your anxiety and depression. Water carries nutrients around in the body. When you’re lacking water, the nutrients can’t be shuttled around as they need to. This leaves for holes in communication processes like your stress or sleep hormones- and this is a big problem. Dehydration also leads to constipation which will only cause mental health to decrease as well.
How to do it:
Make sure you’re drinking enough water throughout the day. A good rule of thumb is to drink 1/2 of your body weight in ounces of water. So, if you weigh 140 pounds- you should be drinking 70 ounces of water at a baseline. Be sure the water is mineral rich so improve mental performance as well. You’ll be surprised at how much better you’ll feel when you’re properly hydrated.
Related: Drink this to handle your stress better
6. Implement Anti-Inflammatory Foods
Why it matters:
Chronic inflammation has been linked to both anxiety and depression. By focusing on foods that help reduce inflammation, you can support both your brain and your body in healing. Gut health and brain health are closely linked. I’ve talked more in depth about this here.
How to do it:
Add anti-inflammatory foods like turmeric, berries, and leafy greens into your diet. These foods help soothe your system, reduce brain fog, and support emotional balance. These are the types of foods we prioritize in the Quiet Mind Kitchen.
Related: The best food for OCD, anxiety and depression
7. Build a Consistent Routine
Why it matters:
Feeling overwhelmed and out of control is a big contributor to burnout. Establishing a consistent routine helps you feel more grounded and organized, which can drastically reduce stress levels Also, it’s important to note that there may be things you need to eliminate from your day or from your house to create a peaceful environment. This whole post is a bout priorities- make sure your home and your schedule is in line with your priorities. I’ve written more about this post about rest in the chaos.
How to do it:
Create a simple daily schedule that includes regular meals, exercise, and self-care time. By planning your day, you’ll feel more in control and less likely to become overwhelmed by anxiety. If you’re struggling with implementing a new routine, check out this post on breaking old habits.
Related: Self care tips for depression: 10 things you need to try
8. Practice Mindful Eating
Why it matters:
Mindful eating can help you become more aware of how food makes you feel. When you’re dealing with anxiety or depression, certain foods can trigger or worsen symptoms, so it’s important to notice what works for you.
How to do it:
Take time to eat without distractions—no phone, no TV. Slow down, chew your food, and notice how different meals make you feel. Mindful eating can help you make healthier choices and avoid overeating when emotions are running high.
Related:How to romanticize cooking dinner
9. Incorporate Regular Physical Activity
Why it matters:
Exercise isn’t just good for your body; it’s great for your mind too. Regular physical activity releases endorphins, which help alleviate anxiety, boost your mood, and reduce stress. Exercise has an anti-depressant effect and it begins as early as the first workout session and continues beyond the conclusion of the exercise program. There is an increased benefit when the sessions are consistent and when the training program is longer than eight weeks.
How to do it:
Even gentle physical activity, like walking, yoga, or swimming, can have a profound impact on your mental health. Try to get moving for at least 20 minutes a day—whether it’s a brisk walk around the block or a calming yoga session at home. Take that stupid mental health walk even when you’re tired, even when you don’t want to. Keep showing up for yourself on your worst days.
10. Set Boundaries and Practice Self-Care
Why it matters:
Constantly overloading yourself with responsibilities can lead to burnout, which only worsens anxiety and depression. Learning to say “no” and prioritize your well-being is essential for emotional health. Some people (like people pleasers or high achievers) struggle with this more than others.
How to do it:
Set clear boundaries with work, family, and friends to avoid overcommitting. Make time for self-care, whether that’s enjoying a hobby, taking a bath, or simply resting. Prioritizing self-care allows you to recharge and be the best version of yourself.
Related: How to manage holiday stress
Final Thoughts
By making these small, manageable changes to your nutrition and lifestyle, you can start to feel better, both physically and mentally. While no single change is a magic fix, implementing these priorities will help you regain your energy, improve your mood, and give you the tools you need to manage anxiety and burnout in a healthier way.
It’s time to take control of your health, one step at a time. Start small, be patient with yourself, and most importantly, prioritize YOU. Recovery is beautiful.
