Quick Read:
- The food mood connection is real. The foods you consume influence your brain chemistry, mood stability, and emotional well-being.
- Healthy fats, leafy greens, fermented foods, eggs, etc. can all boost moods and calm anxiety.
- Orthorexia is an obsession with healthy eating, which can lead to anxiety, guilt, and social isolation—all of which spread cancer cells.
“You are (and think) what you eat.”
With our edit, these are some of the most true words that have ever been said.
The food mood connection is real. What you eat doesn’t just affect your body—it profoundly impacts your mind. The foods you consume influence your brain chemistry, mood stability, and emotional well-being. Whether you’re trying to overcome anxiety, depression, or simply struggling with low energy (especially during treatments), your diet may be playing a bigger role than you think.
Even deeper, a healing journey can put food into sharp focus, making it both a source of nourishment and, at times, a stressful obsession. Therefore, we will explore how food choices impact mental well-being and how to cultivate a balanced approach to healing through nutrition in this blog post. For personalized support from the experts, consider partnering with a Breast Cancer Conqueror private coach [1] to guide you through food choices and beyond!
The Gut-Brain and Food Mood Connection: How Food Influences Mood
While gut health [2] is literally at the core of your health and healing, it’s also connected to your brain. Your gut-brain axis constantly communicates, meaning what happens in your digestive system directly affects your mental state. For example, over 90% of your serotonin, the “feel-good” neurotransmitter (hormone), is produced in the gut. When the gut is inflamed or imbalanced due to poor dietary choices, it wreaks havoc on your physical health and can lead to mood swings, anxiety, and even depression. Learn more via this study [3].
The Standard American Diet (The S.A.D. Diet) is literally making us sad. “Americans, on average, appear to report higher rates of depression and anxiety compared to many other countries, particularly when considering high-income nations.” (Study [4]) Coupled with a cancer diagnosis, depression, anxiety, and other unwelcomed mood disorders can easily take you hostage. However, you can CHOOSE to eat foods that lift you up and nourish your mind, body, and soul—instead of ones that leave you feeling gross, physically and mentally.
Foods That Contribute to Anxiety, Depression, and Brain Fog
- Processed Foods and Sugars: Highly processed foods filled with additives, refined sugars, and unhealthy fats can lead to blood sugar imbalances, which contribute to mood swings, irritability, and anxiety. Toxic sugar and carbs also fuel cancer cells [5], so be intentional about reducing your consumption. These divine desserts [6] are a great way to satisfy your sweet tooth while fueling your body and mind for optimal healing!
- Caffeine: While caffeine gives a temporary boost in energy, it can also trigger anxiety and disrupt sleep, worsening mental health. If you think you maybe sensitive to caffeine, consider reducing your intake for a few weeks and seeing how you feel. Also, try matcha tea [7] for natural caffeine and a superior boost in breast cancer-healing EGCGs.
- Alcohol often used to relax, can actually deplete neurotransmitters like serotonin and dopamine over time—making that wind-down buzz a lasting downer.
- Artificial Sweeteners and Additives: A wide range of damaging chemicals, toxins, and food dyes are linked to neurological disruptions, affecting mood stability and cognitive function. These are some of the worst things you can put in your body, so just stay far, far away. If needed, use natural sweeteners such as local honey (amazing for your immune system), coconut sugar, monk fruit, or pure maple syrup.
- Foods your body is sensitive to: You may not be fully allergic—break out in hives or need an EpiPen—but even healthy foods can cause problems in specific types of microbiomes (guts). They can cause inflammation in the gut, leading to increased symptoms of anxiety and depression. Consider testing at peptide and protein levels for food sensitivities. To learn more about gut testing options, please read this blog post. [2]
Nutrient-Rich Foods for Mental Wellness
Just as some foods can create mental distress, many support brain health and emotional balance. Nutrient-dense, whole foods provide the building blocks your brain needs to function optimally. Many of these foods are also needed for optimal healing and vibrant health during treatments. Please read this blog post [8] for a full list.
Foods That Support a Calm and Happy Mind
Healthy Fats (Avocados, Nuts, Seeds, Olive Oil, Wild Salmon): Omega-3 fatty acids reduce inflammation and support brain function, helping to ease symptoms of anxiety and depression. You can also get Omega-3s from my highly concentrated supplement [9]. To learn more about how olive oil is a super healer, please read this blog post. [10]- Leafy Greens (Spinach, Kale, Swiss Chard): Rich in folate, magnesium, and antioxidants, these greens support neurotransmitter function and reduce stress levels. Try Coach De’Ann’s favorite dressing [11] on your next leafy green salad—it will make you crave salads!
- Fermented Foods (Kimchi, Sauerkraut, Miso, Probiotic Yogurt): These foods help balance gut bacteria, positively influencing serotonin production and overall mood. Try making your own sauerkraut here [12] and these delectably soothing miso recipes [13].
- Complex Carbohydrates (Quinoa, Sweet Potatoes, Brown Rice, Legumes): These help regulate blood sugar levels, preventing energy crashes and mood fluctuations. Sweet potatoes are also full of anticancer benefits! Dig in here [14].
- Organic, Free-Range Eggs. Eggs contain tryptophan, which boosts your body’s serotonin (happy hormone) production.
- Vitamin D foods. Mushrooms, sardines, salmon, eggs, yogurt, etc., all contain Vitamin D—the essential vitamin for bringing sunshine to your gloomy days. Please learn more about Vitamin D’s health benefits via this blog post [15], and you can buy our potent supplement here [16].
To learn more about the powerful role of food as medicine, please listen to this captivating podcast episode with Dr. Li: How To Eat To Win The Game Of Health [17].
[17]
The Emotional Weight of a Healing Diet
For those on a healing journey—whether from breast cancer or another health challenge—diet often becomes a major focus that can turn into an unhealthy obsession. It can lead orthorexia, an obsession with healthy eating, which can lead to anxiety, guilt, and social isolation. All of the above can lead to the spreading of cancer cells.
Everything in life is all about balance, especially when it comes to stress. Here’s why: Stress is a major cause of inflammation. Inflammation (learn more here) [18] is a major cause of cancer, and it impacts all stages of tumor development, including initiation, progression, and metastasis. Therefore, be intentional about making mealtime an enjoyable moment of connection with yourself and your loved ones.
If you are stressed about what to make, play around with our Healthy Breast Recipes [19] and create some of your own! Healing isn’t just about what’s on your plate—it’s also about how you feel about what you eat.
To embrace balance and vibrant health, here are some ways to foster a positive relationship with nutrition while still honoring your healing journey:
- Practice Mindful Eating. Slow down and savor your meals to reduce stress and improve digestion.
- Make Meal Time a Party. Invite a girlfriend over for lunch and enjoy a boost of oxytocin from the time together. Oxytocin is the “love hormone.” It lowers stress levels, reduces anxiety, and fosters feelings of trust and safety as a sweet dessert!
- Focus on What You CAN Eat. Instead of stressing over food restrictions, celebrate the abundance of nourishing and delicious foods helping you thrive!
- Don’t Let Food Define Your Worth. Remember that eating well is just one aspect of healing—you are more than your diet.
- Seek Support if Needed. Especially if your relationship with food has been challenging in the past, please do seek help. Nutritionists, therapists, and BCC Coaches [1] can help bring balance and confidence to your eating.
Mood = Food. Food = Mood.
Your mood and food are baked into each other. A wise mindset stems from healthy eating—and a self-loving outlook on food. Therefore, fill your fridge with a mindset of nourishment and enjoyment rather than restriction and anxiety. Eat fresh and feel fresh! You got this!