How Nutrition Affects Your Mood (And Why It Matters So Much for Women)
As women, we often juggle a lot — work, whānau, caregiving, emotional labour, and everything in between. When life gets busy or stressful, it’s easy to forget that how we nourish our bodies plays a huge role in how we feel — physically, mentally, and emotionally.
What we eat doesn’t just affect our energy. It affects our mood, our focus, our hormones, and even how well we cope with stress. And because women’s bodies go through unique hormonal shifts — every month, and across every life stage — we’re especially sensitive to the way food can impact our mental and emotional wellbeing.
For example, skipping meals or relying on sugary snacks might feel like a quick fix when you’re overwhelmed, but it can actually lead to blood sugar crashes, low energy, brain fog, and emotional dips. Over time, this can increase feelings of anxiety, irritability, and even sadness.
When you’re feeling flat or emotionally drained, try gently adding:
1. Whole foods like oats, brown rice, or sweet potatoes
These help stabilise your blood sugar and mood, giving you steady energy without the crash.
2. Leafy greens and colourful veggies
Packed with essential vitamins and minerals that support brain health and reduce inflammation, which is often linked to low mood.
3. Healthy fats like salmon, avocado, flaxseeds, and walnuts
Rich in omega-3s, these help regulate mood and support hormonal balance.
4. Protein from eggs, lentils, tofu, or lean meats
Supports muscle recovery, energy, and brain function — especially important if you’re feeling run down.
5. Plenty of water
Dehydration can quietly contribute to tiredness, headaches, and low mood. Even mild dehydration affects focus and energy.
This isn’t about dieting or being “perfect” with food. It’s about giving your body the kindness and support it needs to carry you through everything you do — and all the roles you hold.
Start where you are. Choose one small, nourishing thing today — a glass of water, a cooked meal, a vegetable on your plate — and build from there. Your body and your mind will thank you.
Because when you’re well-fed, well-rested, and supported, everything feels a little more manageable.
