In today’s world, we’re facing a mental health crisis—rising rates of anxiety, depression, cognitive decline, and even developmental disorders like ADHD and autism. While genetics play a role, the root of many of these challenges can often be traced back to something far more modifiable: our diet.
As a functional nutritionist, I see it every day—how the foods we eat are either feeding our brains or fueling inflammation, accelerating aging, and impairing mental health. Let’s explore how food plays a profound role in brain function and psychiatric well-being, and what you can do to nourish your mind at its root.
The average American consumes half a pound of sugar every single day. This isn’t just a threat to our waistlines—it’s a direct assault on our brains. Diets high in sugar and refined carbohydrates trigger a rapid rise in glucose and insulin, which damages brain tissue, slows communication between neurons, and leads to what some researchers are calling “Type 3 Diabetes” — dementia linked to insulin resistance in the brain.
Even more concerning is the effect of alternative sweeteners, which can alter the gut microbiome in ways that double the risk for Type 2 diabetes—even though they contain no calories. One study found a 44% increased risk of Alzheimer’s in those who regularly consumed sugary drinks due to the inflammatory damage sugar inflicts on the brain.
Among the worst offenders? Fructose—hidden in many processed foods. It increases fat storage, gut permeability (aka “leaky gut”), and accelerates aging. When the gut barrier is compromised, the brain’s barrier often is too.
Did you know your gut contains more bacterial cells than human cells? These microbes play a direct role in shaping brain chemistry. Emotional behaviors and psychiatric symptoms often resolve when the microbiome is balanced, diverse, and supported through food.
The Standard American Diet (SAD)—rich in processed foods, sugars, and omega-6 oils—disrupts microbial balance, leading to gut inflammation, which is mirrored in the brain. Chronic inflammation here is the root of many psychiatric and cognitive disorders.
Supporting microbial diversity through fiber-rich, plant-based foods, fermented foods, and minimizing inflammatory triggers is a cornerstone of mental health.
The thyroid is essential for brain function—especially in creating new cells in the hippocampus, the area responsible for mood and memory. Low thyroid hormone levels (particularly Free T3 and Free T4) impair serotonin receptor function, slow mental processing, and mimic depression.
Alarmingly, 90% of hypothyroidism is autoimmune (Hashimoto’s). Antibodies like TPO can mistakenly attack the thyroid—and the brain. Many people with Hashimoto’s also have gluten sensitivity. In these individuals, gluten antibodies can target brain tissue, leading to symptoms like depression, anxiety, and cognitive fog—even when thyroid labs like TSH appear normal.
To truly understand thyroid-brain interactions, comprehensive testing is needed:
Nutrients like selenium, vitamin D, B12, thiamin, and magnesium are essential for thyroid and brain function. A gluten-, dairy-, soy-free diet often dramatically improves outcomes for those with autoimmune thyroid conditions.
Stress doesn’t just feel bad—it reprograms the brain. Chronic stress increases cortisol and adrenaline, leading to fatigue, brain fog, and mood swings. Some people have COMT genetic variants, meaning their bodies can’t break down stress hormones efficiently. These individuals experience prolonged anxiety, insomnia, and irritability.
Interventions that activate the parasympathetic nervous system, such as:
…are powerful tools for restoring nervous system balance and promoting healing.
One powerful tool I recommend for gaining deeper insight into your brain health is the Brain Scan from CBH Energetics.
This non-invasive scan evaluates energetic imbalances in key areas of the brain, offering clues about neurotransmitter activity, inflammation, toxicity, and even emotional stress patterns that may be impacting your mental health. It’s especially helpful if you’re dealing with brain fog, mood changes, memory issues, or simply want to better understand how your brain is functioning.
The Brain Scan helps identify where support is needed most, allowing me to create a highly personalized nutrition and lifestyle protocol to restore balance and optimize your brain’s performance—naturally and holistically.
You are not broken. Your brain is asking for help. Start by feeding it well.