SUNDAY FOOD FOR THOUGHT: Natural Ways to Boost Your Mental Health (and What to Skip if You’re On Meds) - The DV Walking Wounded:

The Lord provides everything we need here on Earth. That includes mental health professionals to help you, so never overlook that!

Let’s be real—mental health is tricky. Whether you’re dealing with anxiety, depression, mood swings, or plain ol’ brain fog, it can feel like your mind is running a marathon with no finish line. While therapy and medication absolutely have their place (and should never be discounted and NEVER will on this Blog), there’s also something to be said about what you put in your body. Food is fuel, and sometimes the right nutrients can give your mental health a much-needed high-five. So here’s a breakdown of natural foods and supplements that can actually help with specific mental health issues—and a few that can mess with meds, so heads up.

I personally eat 1/4 cup of cashews daily, which naturally give the same results as Prozac. It helps to keep me at an even mental keel. I also eat a Keto diet (like to control not having to go on Metformin for Type II Diabetes) and I have notice that I don’t have the brain fog that wheat gluten and sugar cause. LOVE THAT! I feel better than I have in years. I also do intermittent fasting, which can help with mental clarity (do your research on the intervals that would work for YOU). Add on top of that exercise and the endorphins THAT provides. It works for me and works for many others too! Let’s get to this!

The Good Stuff: Natural Boosters by Mental Health Issue

1. Anxiety – What Helps:

• L-theanine (found in green tea): Calms the nervous system without making you sleepy. It’s like your brain took a yoga class.
• Magnesium: Found in almonds, spinach, avocado—this chill mineral can help lower cortisol and ease muscle tension.
• Chamomile tea: Not just cozy—it actually reduces anxiety symptoms.

Bonus tip: Try sipping on green tea during that mid-afternoon slump instead of coffee. It gives you gentle focus, not jittery nerves. Apples and bananas also provide more focus, especially if you’re trying to cut down on caffeine consumption.

2. Depression – What Helps:

• Omega-3 fatty acids (from salmon, walnuts, flaxseeds): Your brain LOVES fat. Omega-3s help improve mood and reduce symptoms of depression.
• Vitamin D: Low levels have been linked to seasonal depression. Sunshine is your best friend, but mushrooms, egg yolks, and supplements help too. Sometimes your doctor can prescribe this, especially if you’re low. Mine is $0 this way.
• B-complex vitamins: Think leafy greens, whole grains, and beans. These help regulate mood and energy.

Pro tip: If you hate fish, get a quality Omega-3 supplement with EPA and DHA. Don’t fall for the “fish burp” ones—your nose doesn’t need that trauma. Storing your Omega-3 capsules in the freezer can help minimize or avoid the “fish burps.” I had to do that because I sometimes couldn’t afford the more expensive ones.

3. Brain Fog + Focus Issues – What Helps:

• Dark chocolate (yes, seriously): Rich in flavonoids, it boosts blood flow to the brain. Don’t go nuts—just a square or two. The Halloween “fun size” sized ones are PERFECT!
• Rhodiola Rosea: An adaptogen that improves mental clarity and fights fatigue.
• Ginkgo biloba: Thought to improve memory and focus by increasing blood flow to the brain.

Brain boost hack: Combine leafy greens, eggs, and a little dark chocolate into your day = productivity gold.

4. Insomnia or Trouble Sleeping – What Helps:

• Tart cherry juice: Natural source of melatonin. Sip a small glass before bed. Also helps with joints and gout.
• Valerian root: A supplement known for knocking people out in the best way possible.
• Bananas: Packed with magnesium and potassium which help muscles relax.

Sleep tip: Avoid sugar or caffeine after 3pm—your brain will thank you at 2am, especially when it has trouble naturally turning off anyway. Also, avoid mobile devices two hours before you go to sleep and get into a routine. I’ve been reading a manual book lately. SO much better! Avoid Melatonin supplements unless you are a senior adult — and still get guidance from a doctor.

What to Avoid If You’re on Mental Health Meds

If you’re on medication like antidepressants, anti-anxiety meds, mood stabilizers, or antipsychotics—listen up. Some natural stuff sounds helpful but can actually backfire.

1. St. John’s Wort
❌ This herbal supplement is famous for helping mild depression, BUT it messes with a lot of meds, especially SSRIs. It can cause something called serotonin syndrome—which is not something you want. Ever.

2. Grapefruit (and grapefruit juice)
❌ It messes with the enzymes that metabolize certain medications, making the drug stay in your system too long or not at all. Always check your med labels—grapefruit is sneaky.

3. Caffeine overload
⚠️ If you’re on anxiety meds or certain antipsychotics, too much caffeine can crank up your heart rate, disrupt sleep, and basically cancel out the calm you’re aiming for.

4. Alcohol
🚫 It’s a depressant. It interacts badly with almost every mental health med, and can totally wreck the benefits you’re trying to get. Plus, it lowers your ability to cope emotionally—even when you’re not on meds.

Final Thoughts

You don’t have to raid the supplement aisle or juice kale until your teeth turn green to help your mental health. A few thoughtful food choices and gentle supplements can work with your brain and give it a little boost. That said—always, always talk to your doctor or therapist before adding anything to your routine, especially if you’re on medication. Natural doesn’t mean harmless.

Your brain deserves care, rest, nourishment—and maybe a square of dark chocolate every now and then.

What’s worked for you? Drop a comment or shoot me a message—I’m always up for a good convo about brain food.