As we move through the seasons of life, it’s not just our bodies that change — our minds and moods do too. Many of us over 40 begin to notice shifts in our energy, focus, and even how we handle stress. While hormones, sleep, and life’s responsibilities all play their roles, there’s one powerful factor that often gets overlooked: nutrition.
Our food choices have a direct and measurable impact on how we feel mentally and emotionally. Every bite either supports our brain chemistry — or depletes it.
The Gut–Brain Connection
Did you know that around 90% of serotonin — our “feel-good” hormone — is produced in the gut? When your gut microbiome is balanced, it can help regulate mood, manage anxiety, and support overall wellbeing.
But when we eat too many processed foods, refined sugars, and unhealthy fats, our gut health suffers — and so does our mood.
A diverse, fibre-rich diet full of whole foods helps nurture the good bacteria in your gut, strengthening this vital connection between the brain and body.
Nutrients That Nourish the Mind
Certain nutrients are especially important for mental wellbeing, particularly as we age:
- Omega-3 fatty acids (from salmon, sardines, flaxseeds) reduce inflammation and support brain health.
- B vitamins, especially B6, B12, and folate, are essential for neurotransmitter production.
- Magnesium supports relaxation and helps regulate the body’s stress response.
- Tryptophan-rich foods like turkey, oats, and seeds help your body produce serotonin.
These nutrients don’t just keep you physically healthy — they help maintain emotional balance and cognitive clarity.
Stabilising Blood Sugar for a Stable Mood
Fluctuating blood sugar can lead to mood swings, fatigue, and irritability. Skipping meals or relying on quick fixes like coffee and pastries creates highs and lows that drain both your energy and your mood.
Balancing your meals with protein, healthy fats, and complex carbohydrates helps you stay energised, focused, and emotionally steady throughout the day.
Mindful Eating, Mindful Living
Beyond nutrients, how we eat matters too. Eating in a rush, distracted, or stressed can affect digestion and absorption. Taking time to enjoy your meals, chew slowly, and engage your senses helps your body get the most from your food — and brings calm into your day.
The Bottom Line
Our mental health after 40 isn’t just about therapy, exercise, or self-care (though those matter deeply). It’s also about the food we put on our plate — the daily choices that either nourish or deplete our wellbeing.
Supporting your mood starts with supporting your nutrition.
Stay well,
Milvia x
Helping professionals over 40 rebalance hormones, restore gut health and feel energised again — naturally.
