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Writer's pictureBeverly Endslow

You Feel What You Eat: Optimizing Mental Health Through Nutrition

The saying "you are what you eat" has long emphasized how diet influences physical health. But growing evidence highlights a deeper connection: What you eat affects not just your body, but your mind as well. A more accurate phrase might be: You feel what you eat.

 

As legal professionals, you are well aware that your brain is always active, managing everything from thoughts and movements to breathing, heartbeat, and sensory perception. It works tirelessly around the clock, even when you sleep. This constant activity means it needs a steady supply of fuel, which comes from the foods you consume. The quality of that fuel is crucial, as it directly impacts the structure and performance of your brain—and, by extension, your mood.


You know that the legal profession demands resilience, mental clarity, and emotional stability, often under high-pressure circumstances. Long hours, intense workload, and emotionally challenging cases can leave you vulnerable to fatigue, stress, and burnout.

 

Much like a high-end car, your brain performs optimally when it receives premium fuel. Nutritious foods rich in vitamins, minerals, and antioxidants provide essential nourishment, protecting the brain from oxidative stress—a form of cellular damage caused by free radicals produced during oxygen use in the body.

 

However, when the brain is fed "low-quality" fuel from processed and refined foods, it struggles. Processed foods high in refined sugars, for instance, not only disrupt insulin regulation but also increase inflammation and oxidative stress. Numerous studies link a diet high in refined sugars to reduced cognitive function and an exacerbation of mood disorders like depression.

 

Nutritional psychiatry is an emerging field that studies the connection between diet and mental health and how the foods you eat can influence your mood and behavior. By incorporating these nutritional psychiatry principles, you can enhance brain function, mood stability, and overall well-being.

 

The Gut-Brain Connection

The gut-brain axis refers to the communication pathway between the brain and the gut, largely facilitated by the gut microbiome—the collection of microorganisms in the digestive system. The gut produces about 90% of the body's serotonin, a neurotransmitter that regulates mood. When the gut is healthy, it supports mental resilience, helping you manage stress and anxiety more effectively.

 

Blood Sugar Stability

Stable blood sugar is essential for cognitive clarity, consistent energy levels, and emotional stability. Fluctuations in blood sugar due to irregular or unbalanced eating can lead to mood swings, irritability, and fatigue. A balanced diet will help you avoid the blood sugar crashes that can affect focus during extended workdays.

 

Anti-Inflammatory Nutrition

Chronic inflammation is linked to various mental health issues, including anxiety and depression. An anti-inflammatory diet, rich in fruits, vegetables, and healthy fats, can reduce inflammation and support brain health. This diet approach helps protect against cognitive fatigue, ideal for high-stress work environments.

 

Neurotransmitter Production

Certain nutrients play a vital role in producing neurotransmitters, such as serotonin and dopamine, which regulate mood, focus, and motivation. A diet rich in amino acids, vitamins, and minerals can support neurotransmitter function, helping you remain clear-headed and emotionally balanced.

 

Practical Food Recommendations for Good Mental Health

The following foods and nutrients are particularly beneficial for enhancing cognitive performance, emotional stability, and overall mental health, making them ideal additions to a busy lawyer’s diet.

 

Omega-3-Rich Fatty Fish

Omega-3 fatty acids, particularly EPA and DHA found in fatty fish, reduce inflammation, support brain structure, and promote the production of mood-regulating neurotransmitters. Regular intake can help manage anxiety and depression, boosting resilience.

 

Research shows that omega-3s can reduce symptoms of depression and anxiety, ideal for handling the emotional demands of legal work. The best sources come from salmon, sardines, mackerel, and trout.

 

Probiotic and Prebiotic Foods for Gut Health

Probiotics, such as yogurt, kefir, sauerkraut and kimchi, introduce beneficial bacteria to the gut, while prebiotics, such as garlic, onions, asparagus, bananas and oats, feed these bacteria, promoting a balanced gut microbiome and enhancing the gut-brain connection.

 

A healthy gut microbiome is linked to improved mood, reduced anxiety, and enhanced cognitive function—essential for managing the stresses of the courtroom.

 

Complex Carbohydrates for Energy Stability

Complex carbohydrates like whole grains (oats, quinoa, brown rice) and starchy vegetables (sweet potatoes) release glucose gradually, keeping blood sugar stable. They provide steady energy, helping you avoid the fatigue that comes with blood sugar fluctuations.

 

Consistent glucose levels support focus and reduce irritability, helping with mental endurance during long cases or meetings.

 

Leafy Greens and Cruciferous Vegetables

Dark leafy greens and cruciferous vegetables (spinach, kale, broccoli, Brussels sprouts) are rich in folate and antioxidants, which protect the brain from oxidative stress, a condition exacerbated by chronic work-related stress.

 

Folate is essential for producing serotonin, which regulates mood and focus—ideal for maintaining mental clarity in high-pressure situations.

 

Lean Proteins for Neurotransmitter Synthesis

Lean protein, such as chicken, turkey, eggs, tofu, and legumes, provides amino acids necessary for producing neurotransmitters that help manage stress and improve mood. Tryptophan, an amino acid in protein-rich foods, is a precursor to serotonin.

 

Sufficient protein intake enhances mood, boosts focus, and supports mental alertness, especially helpful when managing case complexities.

 

Nuts and Seeds for Stress Management

Nuts and seeds provide magnesium, a mineral known for its calming effects, along with protein and healthy fats that sustain energy. The best sources of nuts and seeds include

almonds, walnuts, pumpkin seeds and chia seeds.

 

Magnesium in nuts and seeds promotes relaxation, which can reduce stress and improve mental clarity during demanding tasks.

 

Antioxidant-Rich Berries for Brain Protection

Blueberries, strawberries, raspberries and blackberries are packed with antioxidants that combat oxidative stress, which affects memory, mood, and cognitive clarity.

 

Antioxidants in berries protect the brain, reducing fatigue and enhancing memory, ideal for improving focus on complex legal documents and tasks.

 

Dark Chocolate for Cognitive Boosting

Dark chocolate with at least 70% cocoa contains flavonoids, compounds that promote blood flow to the brain and have been linked to improved cognitive function.

 

Dark chocolate can enhance mood and cognitive performance, offering a boost in productivity and emotional balance when consumed in moderation.

 

Herbs and Spices for Cognitive Clarity

Herbs like turmeric and rosemary contain anti-inflammatory compounds that support cognitive health. Turmeric’s active compound, curcumin, has been linked to reduced symptoms of depression, while rosemary may improve focus and memory—both helpful when handling mentally taxing tasks.

 

Hydration for Focus and Endurance

Staying hydrated is essential for maintaining focus, energy, and mental clarity. Dehydration can lead to fatigue and mood disturbances, impairing productivity. The best sources for hydration include water, herbal teas and coconut water.

 

Proper hydration helps regulate energy levels and supports cognitive function, allowing for better focus during extended periods of concentration.

 

Foods to Limit for Mental Health Optimization

 

Refined Sugars and Processed Foods

These can cause rapid blood sugar spikes and crashes, leading to mood swings and irritability.

 

Excessive Caffeine

Moderate caffeine can boost alertness, but excessive consumption may increase anxiety and impair sleep, which is essential for mental health.

 

Alcohol

While moderate alcohol can be socially acceptable, excessive intake can negatively affect mood and increase anxiety or depression risk.

 

Practical Tips for Legal Professionals

Implementing these nutritional principles in a busy legal lifestyle may be challenging, but here are some strategies to make it easier:

 

Prepare Snacks

Keep nutrient-rich snacks like nuts, yogurt, and berries on hand for long work hours.

 

Choose Balanced Meals

Opt for meals with a mix of lean protein, complex carbs, and vegetables, which are more stabilizing than processed foods.

 

Hydrate Regularly

Use a water bottle or herbal teas to stay hydrated throughout the day.

 

Limit Sugary Beverages

Sugary drinks can lead to energy crashes, so consider unsweetened coffee, tea, or infused water.

 

Using Nutrition to Thrive

Legal professionals need mental resilience, emotional stability, and focus to thrive in their demanding roles. Nutritional psychiatry provides valuable insights into foods that support mental health, reduce stress, and enhance cognitive function. By incorporating foods like omega-3-rich fatty fish, whole grains, leafy greens, and nuts, lawyers can protect their mental health, increase energy, and maintain clarity throughout the day. Prioritizing nutritious food choices supports not only the body but also the mental clarity and emotional resilience needed for success in a challenging field.


Beverly Endslow, B.S., CDCA, and certified life coach, is the clincial assistant at OLAP.

 

The Judicial Advisory Group can help

If you are a judge or magistrate who needs help, contact the Judicial Advisory Group, a peer-based confidential assistance group that helps judges and magistrates with personal and professional issues. For more information, go to www.ohiolap.org/judges or call (800) 348-4343.

 

OLAP can help

If you are a legal professional who is unhappy, depressed, suffering from substance use disorder, burnout, or stress, and you believe it is affecting your life, the Ohio Lawyers Assistance Program can provide CONFIDENTIAL help. For more information, go to ohiolap.org or call (800) 348-4343.

 

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