“When your metabolic health is off, it shows up in how your brain functions—from focus and energy to emotional balance,” Jodi Duval, a naturopathic physician with over 15 years of experience and owner of Revital Health, told The Epoch Times.

Mental health and metabolic health are not just distant cousins; they’re deeply intertwined, influencing each other in ways we’re only beginning to unravel. Your mood isn’t just a matter of brain chemistry, either—it’s also closely tied to metabolic factors like blood sugar, blood pressure, and abdominal fat.

Metabolic Health Effects

Metabolic issues such as high blood pressure, insulin resistance, and abdominal obesity, as well as cardiovascular diseases, can significantly affect mental health.

A cross-sectional study involving approximately 10,000 men and over 13,000 women found that men and women with cardiovascular conditions had a higher risk of experiencing suicidal thoughts and depression. Men also exhibited a higher risk of stress.

Additionally, a 2023 article in Translational Psychiatry, a Nature journal, highlighted a connection between obesity and mental health. The study, which included over 160,000 patients with obesity and more than 3 million without, found that obesity increases the risk of a variety of mental conditions by over 50 percent. Specifically, it increases the risk of schizophrenia by 75 percent, depressive disorder by 152 percent, and anxiety by 113 percent.

A 2021 study found that insulin resistance triggers inflammation in the brain, known as neuroinflammation. This inflammatory state can contribute to a decrease in serotonin levels and cognitive decline, both of which are linked to depression.

The study also revealed a strong association between metabolic markers and mental health outcomes. Researchers found that for every 5-centimeter increase in waist circumference, there was an 11 percent higher risk of developing major depression over a nine-year follow-up period. Similarly, a one-unit increase in blood glucose levels was associated with a 37 percent higher risk of major depression.

Metabolic health plays a crucial role in brain function, largely because the brain relies on a continuous supply of energy in the form of glucose, Duval said.

“Specific biochemical processes are at play here; insulin is needed to transport glucose into cells, and any issues with insulin sensitivity or resistance can cause major problems for brain function,” she said.

“So when your metabolic health is off, it shows up in how your brain functions, from focus and energy to emotional balance,” Duval explained.

Mental Health Effects

The reverse relationship is also true: Mental health affects metabolic health.

A 2021 observational study found that patients hospitalized with severe mental illness faced a significantly higher risk of cardiovascular and metabolic diseases, along with greater mortality rates related to hypertension and diabetes, compared to the general population.

Prolonged activation of the sympathetic branch of the autonomic nervous system (ANS)—the fight-or-flight response—due to stress or anxiety can result in a state of chronic heightened alertness.

“This condition hampers the body’s ability to rest, repair, and regulate metabolism, leading to a cascade of negative health outcomes, including blood sugar imbalances and fat accumulation,” Nasha Winters, a naturopathic doctor, integrative oncology specialist, and host of the ”Metabolic Matters” podcast, told The Epoch Times.

Chronic stress, anxiety, and depression elevate cortisol levels, directly influencing metabolic health. High cortisol triggers the liver to release more glucose into the bloodstream, raising blood sugar levels, said Duval.

“Over time, this constant demand for glucose regulation can lead to insulin resistance, and elevated cortisol increases inflammation and disrupts hormonal balance, further affecting metabolic processes such as fat storage and energy utilization,” she added. Insulin resistance increases the risk of Type 2 diabetes.

High-stress environments, in particular, can promote the accumulation of visceral fat, increasing the risk of metabolic disorders. Those experiencing more stress are more likely to develop metabolic diseases than individuals with lower stress levels.

The Role of Nutrition

Nutrients are vital for the brain, so an imbalanced nutrient intake and poor diet quality can contribute to the development of mental disorders.

Both micro- and macronutrients are crucial for the proper functioning of our nervous system, Theresa Gentile, a registered dietitian nutritionist with a master’s degree and a spokesperson for the Academy of Nutrition and Dietetics, told The Epoch Times.

“While we may be consuming more than enough calories, we often lack adequate amounts of essential micronutrients to fuel the brain,” Gentile added.

A high-quality diet is one of the lifestyle factors that is promising in countering mental health disorders.

A 2024 study published in Nature Communications followed over 180,000 UK adults for over 11 years and found that greater adherence to the EAT-Lancet diet was associated with a lower risk of anxiety, depression, and a co-occurrence of the two. The EAT-Lancet diet emphasizes nuts, whole grains, vegetables, and fruits, as well as a moderate intake of poultry and seafood while limiting red meat, saturated fats, and added sugars.

To improve both metabolic and mental health, Winters suggests focusing on incorporating anti-inflammatory foods, such as fatty fish (rich in omega-3s), turmeric, ginger, and antioxidant-rich berries. She also advises reducing or eliminating foods that promote inflammation, including refined oils (like canola and soybean), sugar, and processed foods.

Food also plays a significant role in mental well-being through its impact on the gut microbiome. Diets rich in fiber and polyphenols, which have antioxidant and anti-inflammatory effects, can foster the growth of beneficial bacteria, helping to regulate emotions in the brain.

“The microbiome produces neurotransmitters, regulates immune responses, and helps manage inflammation. A dysregulated microbiome—caused by factors such as poor nutrition, stress, or exposure to environmental toxins—can result in changes to mood, cognitive function, and overall mental well-being,” Winters explained.

Other Ways to Boost Metabolic and Mental Health

“By enhancing metabolic health—through stabilizing blood sugar, reducing chronic inflammation, and boosting energy production in cells—we create an ideal environment for the brain to flourish,” Duval said.

She provided the following tips for enhancing metabolic health:

• Balance Blood Sugar: Focus on meals that incorporate healthy fats (such as avocado and olive oil), proteins, and fiber to slow glucose absorption. Nutrients like chromium and magnesium aid in blood sugar regulation, while avoiding refined sugars and processed foods will help prevent insulin spikes.
• Move Daily: Aim for a mix of resistance training and moderate aerobic exercise, such as walking or swimming. Resistance training enhances muscle sensitivity to insulin, while aerobic exercise improves mitochondrial function and cardiovascular health—both crucial for maintaining metabolic balance.
• Support Gut Health: Gut health is critical for metabolism. Prioritize a variety of organic whole foods, including fermented options like kimchi and sauerkraut, while avoiding preservatives. A diverse, fiber-rich diet supports gut microbiota, significantly influencing metabolic and brain health.
• Get Enough Sleep: Quality sleep is essential for resetting metabolic and mental health. It helps regulate hormones such as cortisol and insulin, preparing your body for improved blood sugar control the following day.
• Manage Stress: Managing stress through mindfulness, breath work, or spending time in nature is essential for supporting both metabolic and mental well-being.

Winters recommended being mindful of your surroundings by minimizing exposure to environmental toxins. Choose organic foods when possible, use nontoxic household products, and filter water. Support your liver and lymphatic system through regular detox practices, hydration, dry brushing, and movement.

“It’s all interconnected! Metabolic health and mental health work together, and by focusing on small, consistent changes in your diet, movement, sleep, and stress management, you can see big improvements over time,“ Duval said. ”At first, it might seem challenging to make these lifestyle changes, but the benefits will be worth it. Trust me, once you start feeling better both mentally and physically, you’ll be glad you made the effort.”