Handouts · Lifestyle
Diet & Exercise: The Basic Science
Your brain runs on your body. How you move and eat shapes your mood, energy, and stress — not as a cure, but as a foundation everything else builds on.
Why Exercise Helps Mood
Movement releases endorphins and BDNF, a protein that helps brain cells grow and connect. It also burns off stress hormones and improves sleep.
Studies show regular activity can ease mild-to-moderate depression and anxiety — sometimes comparably to other treatments.
How Much Is Enough
- Aim for about 150 minutes/week of moderate activity — roughly 30 min, 5 days.
- "Moderate" = you can talk but not sing (brisk walk counts).
- Something beats nothing. Even 10 minutes lifts mood.
- Add light strength work twice a week if you can.
Food & the Brain
- The brain uses ~20% of your energy — it needs steady fuel.
- Blood-sugar spikes and crashes swing mood and energy.
- Most of your serotonin is made in the gut, so gut health matters.
Simple Nutrition Wins
- Eat regularly — skipping meals worsens mood and focus.
- Build plates around protein, fiber, vegetables, and whole grains.
- Include omega-3s (fish, walnuts, flax).
- Stay hydrated; even mild dehydration dents concentration.
Watch These
- Caffeine late in the day fuels anxiety and wrecks sleep.
- Alcohol is a depressant and fragments sleep.
- Lots of ultra-processed food and added sugar is linked to lower mood.
My One Change
Movement I'll add (when & what):
Food change I'll try:
Something to cut back on:
Small and consistent wins. Don't overhaul everything at once — pick one change and let it become a habit before adding another. Lifestyle supports treatment; it doesn't replace medication or therapy your clinician recommends.