Nourishing the Mind: The Critical Link Between Nutrition and Mental Health

March 24, 2025

By Alyson R. Kuroski-Mazzei, DO, DFAPA, FASAM 

CEO & Chief Medical Officer at HopeWay 

The Importance of Nutrition

When we think about food, we often focus on its role in maintaining physical health: supporting heart function, controlling blood sugar levels and optimizing skin, teeth, and bone health. Proper nutrition also plays a role in supporting muscle stability, helps the digestive system function and aids in healthy pregnancies and breastfeeding. However, food is just as crucial for our mental health and wellness. The connection between diet and the brain is undeniable, and understanding how food influences mood, cognition, and overall well-being can empower us to make choices that better support both our body and mind. 

Food Is Medicine 

Our mental and physical health are closely intertwined. Chronic physical conditions such as heart disease and diabetes can increase the risk of mental health conditions, including depression. Mental health disorders such as anxiety disorders can worsen physical conditions including gastrointestinal and dermatological issues. In fact, an estimated 26% of Americans ages 18 and older – about 1 in 4 adults – suffers from a diagnosable mental disorder in a given year¹, and poor diet is often a contributing factor that can be mitigated³.  

Scientific research in Nutritional Psychiatry emphasizes the power of diet in reducing symptoms of depression and anxiety. For example, omega-3 fatty acids found in fish have anti-inflammatory properties that support brain function. Studies show that diets rich in fish, such as the Mediterranean diet, can significantly reduce symptoms of depression, with a recommended daily intake of 2 grams of omega-3s³. Similarly, whole grains and legumes help maintain stable blood sugar levels, preventing energy dips and mood fluctuations². 

Nutritional Resources and Support at HopeWay

At HopeWay, we recognize that nutrition plays a vital role in mental wellness. Our partnership with Chef Sam Diminich and Your Farms Your Table (YFYT) ensures that clients receive nourishing, locally sourced meals tailored to their individual needs. Beyond meals, work in our learning kitchen and in horticultural therapy helps clients develop practical skills for incorporating brain-healthy foods into their daily lives. 

Chef Sam and the team build weekly seasonal menus following the recommended principles of the Mediterranean diet. This includes a plate that is filled primarily with vegetables (half the plate), a moderate portion of whole grains, and a smaller serving of lean protein.  

Following this plating strategy and using food as medicine can easily be implemented in your own home by utilizing the following guidelines: 

Practical Steps for a Brain-Healthy Diet 

Prioritize Whole, Nutrient-Dense Foods 

A well-balanced diet can stabilize mood, improve energy levels, and support mental clarity. Incorporate: 

• Fruits and vegetables for essential vitamins and antioxidants 

• Whole grains and legumes for steady energy 

• Healthy fats from nuts, seeds, and olive oil for brain function 

• Lean proteins, such as fish and poultry, to support neurotransmitter production 

Pair Carbohydrates with Protein or Healthy Fats 

To avoid energy crashes, combine carbohydrates with protein or fat. For example, pairing whole-grain toast with nut butter or yogurt with fruit can help regulate blood sugar levels and maintain stable energy². 

Be Mindful of Alcohol Consumption 

Alcohol acts as a depressant and can exacerbate symptoms of anxiety and depression. It is also linked to an increased risk of several cancers, including breast, liver, and throat cancer⁴. Limiting alcohol intake can enhance both physical and mental well-being. 

Listen to Your Body’s Hunger Cues 

Skipping meals or ignoring hunger can lead to mood swings and fatigue. Eating regular, balanced meals helps maintain stable energy levels and supports emotional well-being². 

Recognize the Food-Mood Connection 

Pay attention to how different foods make you feel. If processed or sugary foods leave you feeling sluggish, anxious, or irritable, consider shifting toward more whole, unprocessed options². 

Consider an Elimination Diet

An elimination diet is a short-term method that may help you identify foods that your body may not tolerate well. This can be helpful with IBS, ADHD, migraines, esophagitis, skin conditions and food allergies or sensitivities. There are many types of elimination dies and an allergist or your medical provider can help you determine what’s best for you. 

The Future of Mental Health Care: Integrating Nutrition into Treatment 

At HopeWay, we believe that mental health treatment should extend beyond therapy and medication. By prioritizing healthy relationships, exercise, activities that bring you joy and nutrition as key components of well-being, we empower individuals to take charge of their mental health in a way that is both sustainable and effective. 

By making thoughtful food choices, we can nourish not only our bodies but also our minds - building resilience, improving mood, and supporting overall well-being. 

References 

1. John Hopkins Medicine. Mental Health Disorder Statistics. Accessed February 1, 2025. https://www.hopkinsmedicine.org/health/wellness-and-prevention/mental-health-disorder-statistics  
2. Mudd, M. (2025). Using nutrition as a therapeutic modality. Psychiatric News, 60(1). 
3. Reddy, K. R., Aggarwal, M., & Freeman, A. (2024). Food is medicine: The time is now. American Journal of Medicine, 137, 1180-1183.  
4. U.S. Surgeon General. (2025). Alcohol and cancer risk: The U.S. Surgeon General’s advisory. [U.S. Department of Health and Human Services]. 

About the Author 

After earning her bachelor of science degree from Benedictine University and medical degree from Midwestern University, Dr. Kuroski-Mazzei completed her general psychiatry residency training at Duke University and a forensic psychiatry residency at UNC-Chapel Hill. She maintains academic appointments with both the UNC School of Medicine and Novant Health. She is triple board certified in psychiatry, forensic psychiatry and addiction medicine.

In 2006, she founded the Forensic Psychiatry Program & Clinic at the University of North Carolina School of Medicine in Chapel Hill and served as its Director and Director of Training. She continues her national & international forensic psychiatry work through the UNC-Chapel Hill Psychiatry Department. Among other leadership positions, Dr. Kuroski-Mazzei has served as the Medical Director of Quality at Cone Health Behavioral Health Hospital, the Medical Director of Fellowship Hall, a specialty hospital for alcohol and drug addiction treatment, and the Medical Director of the San Diego Professional Group in Southern California.

Dr. Kuroski-Mazzei returned to North Carolina in 2016 to serve as the founding CEO and Chief Medical Officer for HopeWay, a non-profit mental health treatment center in Charlotte.  HopeWay’s mission is to make HOPE tangible by inspiring mental wellness for all.  Dr. Kuroski-Mazzei led the start-up of this organization and maintained its growth and focus on quality and safety from the beginning and throughout the pandemic.  She is a beloved leader, physician, mentor and advocate for her team of over 140 team members and the clients she serves. Under her executive leadership and top notch culture, the organization has thrived and grown to serve children, adolescents and adults who have psychiatric, medical and substance use disorders.  HopeWay shines as a national leader in excellence and evidence-based treatment for mental health illnesses, Veteran’s mental health, eating disorders and addiction treatment. 

In addition, she has held leadership positions for the American Academy of Psychiatry and the Law, North Carolina Psychiatric Association, Duke University Medical Center, Chicago College of Osteopathic Medicine and Illinois State Osteopathic Medical Society. Dr. Kuroski-Mazzei’s medical and legal research has also been published in leading professional and academic books and peer-reviewed journals. She currently serves on the Executive Board of the North Carolina Psychiatric Association as Immediate Past President. She is also a Distinguished Fellow of the American Psychiatric Association, Fellow of the American Society of Addiction Medicine and a Medical Review Officer.

Dr. Kuroski-Mazzei is an expert in and enjoys working with women’s health issues, mood disorders including Bipolar Disorder, substance use disorders and complex psychopharmacology. With her background in forensic psychiatry, she is also an expert in completing suicide and violence risk assessments, medical malpractice reviews and evaluations for the Federal Aviation Administration (FAA). Lastly, her main focus for her practice is to diagnose and treat all relevant psychiatric, medical and addiction issues to lead to lasting overall wellness and recovery.

Dr. Kuroski-Mazzei and her husband, Paul, have two sons and a Shih Tzu. She prides herself in being a strong mother, wife and physician executive who successfully balances her personal and professional life. Her passion for returning to North Carolina to lead HopeWay stems from personal family experience with mental health challenges that can, when treated effectively, lead one through recovery to complete personal and professional success.