How Your Media, Water, and Food Intake Impacts Your Mental Health
It’s New Years Resolution season. As holistic therapists, we always want to encourage healthy habits. We’ve all heard the phrase, “You are what you eat.” But it's more accurate to say, “You are what you consume”—whether it’s food, water, or the media you take in every day. Our mental and emotional health is deeply influenced by the things we put into our bodies and minds. Just like how a healthy diet can fuel your body, what you feed your brain can have a powerful impact on how you feel.
If you’ve been feeling overwhelmed, sluggish, or disconnected lately, it might be time to take a closer look at what you’re consuming. Fortunately, small, manageable changes in these areas can make a big difference. Let’s dive into how media, water, and food intake affects your mental health, and some easy ways to improve your overall well-being.
Media Intake: How Much Is Too Much?
We’re constantly plugged into a stream of information—social media, news, streaming platforms, and endless online content. While technology has its benefits, consuming media without mindful limits is bad for our mental health.
The Impact of Media on Mental Health
Information Overload. Constant exposure to news, social media, and content can cause feelings of overwhelm and anxiety. It can be difficult to process everything, leading to mental exhaustion.
Social Comparison. Social media platforms often promote idealized versions of life, causing us to compare ourselves to others. This can fuel feelings of inadequacy, loneliness, or dissatisfaction with our own lives.
Disconnection from the Present. Excessive screen time can pull us away from being fully present with ourselves and others. It can make us feel disconnected from real-world experiences and relationships.
Tips to Reduce Screen Time
Set Screen-Free Times. Create specific times during the day when you unplug from your devices. This could be the first hour of the morning or the hour before bed.
Use “Do Not Disturb” Mode. Enable your phone’s “Do Not Disturb” feature during meals, workouts, or family time to limit distractions and help you stay present.
Curate Your Media Diet. Be selective about the media you consume. Choose content that uplifts or educates you rather than triggering anxiety or negative comparisons.
Use Technology To Create Boundaries. We love apps like OffScreen and OneSec that help you create structure and boundaries for specific apps and behaviors.
Practice Mindful Scrolling. If you find yourself endlessly scrolling, pause and ask yourself: Is this bringing me joy or value? If not, consider stepping away from your screen for a while.
Want more concrete tips for phone boundaries? We’ve got you covered.
Hydration: Why Drinking Enough Water Matters
Hydration is often overlooked when we think about mental health. But water plays a crucial role in keeping our brains functioning properly. Dehydration, even mild, can lead to difficulty concentrating, irritability, and fatigue.
The Impact of Water on Mental Health:
Cognitive Function. Dehydration can impair brain function, making it harder to think clearly, stay focused, and regulate emotions.
Mood Stability. Drinking enough water helps maintain energy levels and can reduce feelings of irritability or anxiety.
Sleep Quality. Staying well-hydrated supports your body’s natural functions, including sleep regulation, which is essential for emotional well-being.
Tips to Increase Water Intake:
Start Your Day With A Big Glass of H2O. Put a glass by your bedside and drink it first thing. You'll be amazed how much better you feel throughout your morning.
Carry a Reusable Water Bottle. Keeping water with you at all times makes it easier to sip throughout the day and reach your hydration goals.
Infuse with Flavor. Add natural flavors like lemon, cucumber, or berries to your water to make it more appealing and enjoyable to drink. Try not to make these too sugary.
Set Hydration Reminders. Use an app or set hourly reminders on your phone to prompt you to take a drink of water.
Drink a Big Glass with Every Meal. Incorporating a glass of water with each meal is an easy way to boost your intake.
Nutrition: Fueling Your Brain with the Right Foods
While it’s easy to focus on cutting out certain foods, a better approach for long-term mental health is to focus on adding nutrient-rich foods into your diet. Yep, we're talking fruits and vegetables, as well as proteins and healthy fats. These foods contain vitamins, minerals, and antioxidants that support brain health, regulate mood, and reduce feelings of anxiety and depression. And while previous advice around fat was black and white negative, there is no bodily process that does not require fat to execute.
No Good Or Bad Foods
Labeling foods as good or bad only makes us feel guilty and increases the prevalence of eating disorders. Rather than thinking of foods as good or bad, think of different foods as having different jobs. Sometimes food is supposed to be pleasurable. We all deserve pleasure. And sometimes food is meant to give us energy or specific nutrients. If you're feeling down or anxious, try adding more nutrient-dense foods.
The Impact of Nutrition on Mental Health:
Brain Function. Nutrient-dense foods, such as leafy greens, nuts, and fish rich in omega-3s, support brain function and emotional regulation.
Mood Regulation. Diets high in processed foods, refined sugars, and unhealthy fats have been linked to higher rates of depression and anxiety. Diets rich in whole foods can help stabilize mood.
Energy Levels. Nutrient-rich foods provide the energy your body and brain need to function well throughout the day, reducing irritability and fatigue.
Tips to Add More Nutrient-Rich Foods:
Focus on Adding, Not Subtracting. Instead of cutting out entire food groups, focus on increasing the amount of vegetables, fruits, and whole grains on your plate.
Try New Recipes. Experiment with new ways to prepare vegetables, like roasting, grilling, or blending them into smoothies, to make them more enjoyable.
Add Veggies to Every Meal. Look for simple ways to add vegetables to your meals, like throwing spinach into your morning eggs or adding extra veggies to a sandwich or soup.
Snack Smart. Keep healthy snacks like carrots, nuts, or berries on hand for when you need a boost between meals.
Over-Consumption: Why Less Can Be More
When it comes to media, food, and even water, more isn’t always better. Over-consuming in any of these areas can lead to imbalance. Whether it’s over-indulging in screen time, drinking too much water (which can be rare but possible), or eating too much of even the healthiest foods, balance is key. Moderation allows you to enjoy these things without feeling overwhelmed or disconnected from your body and emotions.
Signs of Over-Consumption:
Media Overload. You find yourself constantly checking your phone or social media, even when you’re not interested. This is often a reaction to stress, anxiety, or boredom.
Nutritional Overload. You’re so focused on eating “perfectly” that it causes stress or anxiety around food.
Overhydration. Rare but possible—drinking too much water can flush out important electrolytes, which can affect mood and energy levels.
Small Changes, Big Impact
Your mental health is directly linked to what you take in every day. Making small, intentional changes in these areas can have a huge impact on your overall emotional well-being. By reducing screen time, increasing water intake, and focusing on eating more nutrient-rich foods, you’ll notice improvements in your mood, energy, and ability to handle stress.
The best part? You don’t have to overhaul your entire lifestyle overnight. Small, steady changes can lead to big improvements in how you feel, both physically and mentally. So start with just one areaand watch how your mental health begins to improve.
Holistic Therapy In Los Angeles and San Francisco
Your mind and body are connected, and by nourishing both with the right intake, you’ll feel more balanced. But if lifestyle change and monitoring your intake don't help, consider working with a holistic therapist. A good holistic therapist can help you create a personalized plan to feel more balanced. Schedule a free consultation today!
