The connection between psyche and nutrition
Our diet not only affects our body, but also our psychological well-being. Scientific studies show that a conscious and nutrient-rich diet can reduce stress, stabilize mood and even reduce the risk of depression and anxiety disorders. But which foods support our mental health and how can a sustainable diet contribute to greater life satisfaction?
Nutrition as the basis of mental health
Our psyche and our intestines are closely linked. The so-called microbiome, the totality of all intestinal bacteria, influences the production of neurotransmitters such as serotonin, dopamine and GABA. These messenger substances are crucial for our mood and our stress level.
Important nutrients for your psyche are e.g.:
✔ Omega‑3 fatty acids (e.g. in linseed oil, walnuts, algae oil) – support brain function and act as antidepressant.
✔ B vitamins (e.g. in whole grain products, legumes, mushrooms) – important for nerve regeneration.
✔ Tryptophan (e.g. in oatmeal, bananas, nuts) – as a precursor of serotonin, it promotes a good mood.
✔ Probiotic foods (e.g. fermented products such as kimchi, sauerkraut or tempeh) – support intestinal health and reduce stress.
Mindful nutrition and mental well-being
Not only what we eat, but also how we eat, has an influence on our psyche. A sustainable diet with fresh, regional and as unprocessed as possible food can not only promote our health, but also strengthen our awareness of mindfulness and gratitude.
Studies show that mindful eating can lower stress levels and reduce emotional eating. Three tips for a conscious diet:
1. Eat slowly and consciously enjoy every meal.
2. Avoid distractions such as watching TV or smartphone while eating.
3. Listen to your hunger and learn to recognise emotionally triggered greed.
Sustainable nutrition – A natural way to mental well-being
A conscious, sustainable diet goes beyond the pure supply of nutrients. It contributes to bringing one’s own value system in harmony with everyday life and thus increasing well-being in a simple and completely natural way.
How sustainable nutrition positively influences the psyche:
- Environmental protection & psychological relief: Those who choose sustainable food reduce the ecological footprint. Studies show that people who are actively committed to environmental protection suffer less from climate anxiety and guilt.
- Animal welfare & emotional satisfaction: A plant-based diet supports ethical action and can help reduce moral dissonances.
- Social justice & a meaningful life: The purchase of fair trade and regional products strengthens the feeling of making a positive social contribution, which is associated with a higher satisfaction with life.
Those who eat sustainably often experience a sense of self-efficacy - the key concept of Cognitive Behavioural Therapy (CBT), which leads to greater resilience, motivation and persistence when facing challenges. The knowledge of actively shaping a better future can strengthen psychological well-being and lead to inner satisfaction in the long term.
Nutrition and mental illness – Scientific findings and tips
Various studies indicate that an unhealthy diet is associated with an increased risk of mental illness such as depression and anxiety disorders. In particular, the excessive consumption of sugar, ready-made products and saturated fatty acids can promote inflammatory processes in the body, which also affect mental health.
Five tips for a mentally healthy diet:
1. Reduce sugar and highly processed foods.
2. Increase the intake of fresh vegetables, whole grains and healthy fats.
3. Drink plenty of water and unsweetened teas.
4. Integrate omega‑3 fatty acids into your diet (e.g. through flax seeds and walnuts in muesli).
5. If you eat a plant-based diet, pay attention to the rule of thumb for a full-fledged meal: „A grain, a green and a bean“.
Your way to more well-being – support in the practice for psychotherapy and coaching in Munich
A conscious diet is an important building block for your well-being, but sometimes nutritional advice alone is not enough. In the practice for psychotherapy and coaching in Munich, I support you with expertise and experience from my many years of interdisciplinary work at the Center for Nutritional Medicine and Prevention (ZEP) Munich in combining a healthy lifestyle with mental strength. Together we develop strategies to reduce stress, process emotional stress and increase your well-being in the long term.
hallo at praxisleibrecht dot de
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Please note: my offer is only aimed at those insured with private health insurance companies, „Beihilfe“ and self-payers. Billing via statutory health insurance companies is unfortunately not possible.
In addition to face-to-face appointments in my practice in Munich Maxvorstadt, I also offer online psychotherapy or online coaching appointments (video consultation hours), which you can take from the comfort of your home via smartphone, laptop or tablet.
Please note: My practice works according to the ordering principle. Therefore, the following applies: In case of cancellations later than 72 hours or no-show, you will be charged part of the service. The default fee is generally not reimbursed by the health insurance companies.