Food, Supplements, and Emotional Balance

I used to underestimate how much food could impact the way I feel. But over time, I noticed that certain things — like too much sugar or alcohol — made my anxiety worse, while others left me feeling more steady and clear. These days, I try to eat in a way that feels supportive instead of stressful. I also lean on a couple of simple supplements that really make a difference for me. I’m not perfect with it (and don’t want to be), but paying attention to how I fuel my body has become a big part of caring for my mental health.

Anti-inflammatory eating to support emotional balance

What you eat can have a surprisingly strong effect on your mood and overall mental health. There’s a reason the gut is often called the “second brain”. It plays a major role in regulating hormones, energy levels, and emotional stability. Of course, it will have more or less of an impact on each person.

That’s why I generally follow the principles of an anti-inflammatory diet. I’ve reduced my intake of sugar, gluten, and dairy, and I limit alcohol (especially since I know it tends to amplify my negative emotions) and saturated fats. These changes help me stay more balanced and emotionally regulated.

It's important to understand that anti-inflamatory does not mean bording. It's just changing maybe some of your habits. And it doesn not mean you can't make exceptions. I'm French and LOVEEEEE cheese, bread and whine. i'm a total stereotype. So I will regularly indulge. it's more about consistency and reducing inflammation and being aware that it can have an impact on the body, energy and sleep.

I've been following the receipes of a few people, that do delicous, savory and satisfying dishes:

• Anais DaSilva : https://www.instagram.com/anadasilv__/
• https://www.instagram.com/fitgreenmind/

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Supplements

I also support my well-being with a few supplements that have helped me personally:

• Magnesium (for nervous system regulation and sleep) - daily
• Vitamin D  - daily
• CBD (to ease anxiety and promote calm) - occasionally
• Ashwagandha (an adaptogen that helps the body manage stress) - occasionally

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Magnesium and Vitamin D

Chronic stress can lower calcium levels in the body by increasing its loss and reducing absorption. This can weaken bones and affect muscles and nerves. Vitamin D helps the body absorb calcium, but it needs magnesium to become active and work properly. Without enough magnesium, even high levels of vitamin D may not help. Magnesium also supports a calm nervous system, which can ease stress. Taking magnesium and vitamin D together helps restore calcium balance, supports bone health, and buffers the effects of stress on the body. It also help me sleep better, which is appreciated.

To help regulate my menstrual cycle I also resort to supplements, as I have endometriosis and irreuglar periods. I use Miye's Hormonal Balance, which includes Ashawagandha (mentioned here-under).
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CBD (to ease anxiety and promote calm) - occasionally

CBD is short for cannabidiol. It comes from the cannabis plant, but don’t worry — it’s not the part that makes you feel “high” or out of control. Think of it as the calm, steady cousin of THC.

For me, CBD has been a really gentle tool I reach for when I’m stressed, anxious, or can’t seem to switch my mind off at night. It helps my body settle, almost like a soft exhale, and I usually sleep better when I take it. It doesn’t knock me out or change how I think, it just takes the edge off when everything feels a bit too much.

Some people also use it for pain or inflammation, but for me the main reasons are:

• calming anxious thoughts
• sleeping more deeply
• feeling less tense in my body

I don’t take it every day, just when I need a little extra support. And honestly, there’s nothing “weird” or “taboo” about it. It’s just another way of caring for myself, the same way I’d drink chamomile tea or run a warm bath.

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Ashwagandha (an adaptogen that helps the body manage stress) - occasionally

Of course, everyone is different, and it’s always a good idea to check in with a healthcare provider before starting new supplements—but for me, this combination has made a noticeable difference in how I feel day to day.

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There are probably a of other supplements you can take, depending on your body and needs, these are those I resort too, to help.

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Antidepressants

There have been seasons when I chose to take antidepressants. For me, they were another kind of support, just like food, movement, therapy, or magnesium. They helped steady the ground under my feet so I could actually use the other tools in this guide.

A few simple notes from my experience:

• What they are: medication that can lift mood, ease anxiety, and help the brain find a more balanced rhythm. Not a personality change. Not a shortcut. Just support.
• Why I’ve used them: to lower the constant hum of anxiety, soften the heavy days, and sleep more easily when nothing else was helping enough.
• How I think about it: not forever, not a failure, and not my whole story. Just one option I can reach for when I need extra help.
• Getting started: talk with a doctor you trust, ask every question, and go slow. Check in with yourself often to see how you feel.

Everyone is different. If medication is part of what helps you feel more stable and safe, there is no shame in that. It is simply one more way to care for yourself with kindness.

If you are in France, this is the Psychiatrist that worked with me https://www.doctolib.fr/psychiatre/paris/diane-samama, who I recommend.

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DISCLAIMER: I am NOT a doctor and therefore, you should discuss this your practitioner before self-supplementing!

Taking care of my body with supportive food and a couple of supplements has been one of the quiet ways I look after my mind. It’s not about rules or diets, just about noticing what helps me feel steadier. In the next article, I’ll share how tracking my cycle has helped me move through ups and downs with more self-compassion.