Posted on August 1st, 2025

Nourish Your Mind, Body, and Plate:

A Holistic Approach to Anxiety, Depression, and ADHD

Welcome to a space where mental, physical, and nutritional well-being integrate. Whether you’re navigating anxiety, depression, or ADHD, you will find practical strategies and thoughtful guidance to help you cultivate balance, resilience, and joy in everyday life.

Mental Wellbeing

Begin by tending to your inner landscape. Small daily practices can reshape how you respond to stress and regulate emotions.

• Establish a Mindfulness Routine
• Start with 5–10 minutes of guided breathing, body-scan meditation each morning, or simply tuning into your physical sensations upon waking.
• Use apps like Wim Hof Method (WHM), Liferise, or Headspace for guidance.
• Cognitive Reframing
• Notice negative thought patterns (“I can’t handle this”) and challenge them (“I’ve overcome tough things before”).
• Write down one alternative thought every time you catch a negative loop, and keep it in a visual space to see every day.
• Creative Expression
• Journaling, dancing, drawing, or playing music provides an outlet for pent-up emotions.
• Aim for one creative session per week, even 15 minutes can spark insight.
• Social Support
• Share how you feel with a trusted friend or in a peer support group.
• Consider joining an online community or supportive organization for ADHD, anxiety, or depression to reduce isolation.

Physical Wellbeing

Your body and mind are incredibly linked. Movement and self-care rituals lay the foundation for emotional stability and sharper focus.

• Daily Movement
• Choose an activity you love: dancing, walking in nature, yoga, cycling, etc.
• Aim for at least 30 minutes, five days a week to boost mood-regulating neurotransmitters.
• Sleep Hygiene
• Keep a consistent sleep–wake schedule, even on weekends. Typically, waking up to see the sunrise and winding down at sunset can help regulate your sleep cycle.
• For those who work overnights, ask your primary care physician about helpful supplements to support loss of vitamins and nutrients, such as vitamin D, due to limited sun exposure.
• Wind down with a technology-free hour before bed—read, stretch, draw on a non-electronic sketch pad, or practice gentle breathing.
• Stress-Reducing Rituals
• Incorporate progressive muscle relaxation or a warm Epsom-salt bath once or twice weekly.
• Experiment with aromatherapy (lavender, chamomile) to create a calming bedtime environment.
• Find a quiet place to minimize exposure to persistent loud noises.

Nutritional Wellbeing

Food fuels both your brain chemistry and energy levels. A balanced, nutrient-rich diet can ease anxiety, lift depression, and support ADHD focus. See the following examples -

Omega-3 fatty acids > Wild salmon, walnuts, chia seeds > Supports mood regulation and cognitive function

Vitamin D > Fortified dairy, sunlight exposure > Alleviates depressive symptoms and supports immunity

Magnesium > Leafy greens, almonds, black beans > Reduces anxiety, promotes better sleep

Complex Carbohydrates > Sweet potatoes, oats, quinoa > Stabilizes blood sugar and sustains steady energy

Probiotics > Yogurt, kefir, kimchi > Enhances gut–brain axis and reduces stress hormone

*Be sure to consult with your provider to determine which food sources are most appropriate for your needs, as this list is not exhaustive. *

• Hydration Matters
• Aim for 8–10 cups of water daily, or 50% of your body’s weight, to calculate the amount needed in ounces; dehydration can exacerbate anxiety and brain fog.
• Meal Timing
• Eating a meal every 3–4 hours with snacks in between helps maintain stable blood sugar, crucial for people with ADHD.
• Include protein, healthy fats, and fiber at each meal to prolong satiety and focus.

Putting It All Together: A Sample Day

• Morning
• 5 minutes of mindfulness breathing
• Veggie omelet with spinach (magnesium), smoked salmon (omega-3), and whole-grain toast
• Midday
• 30-minute walk outside
• Quinoa bowl with roasted veggies and chickpeas
• Afternoon
• Short journaling break: one paragraph on what’s going well
• A handful of almonds and a piece of fruit
• Evening
• Gentle yoga or stretching
• Grilled chicken, sweet potato, and steamed broccoli
• Wind down with herbal tea and 10 minutes of reading

Beyond the Basics

• Professional Support: Therapy (CBT, mindfulness-based), ADHD coaching, or medication management that can accelerate progress.
• Tracking Progress: Use a simple habit-tracker (ex. - Structured app), task-timer (ex. - Pomodoro app), or journal to note mood shifts, energy levels, and focus patterns.
• Community Connections: Attend local meetups or online workshops on holistic mental health and nutrition.

Embracing a holistic approach is a journey, one that honors your unique mind-body needs. By weaving together mental practices, physical care, and nourishing foods, you build resilience against anxiety, depression, and ADHD.

Curious about tasty anti-inflammatory recipes or brain-boosting supplements? I highly recommend the recipe book Eat Right, Feel Right by Leslie Korn and Eat to Beat Depression and Anxiety by Drew Ramsey.