These tissues are particularly susceptible to biological changes that can lead to disease. These changes vary widely from person to person. In fact, many chronic conditions—including those affecting mood and cognition—typically develop after years of cumulative damage to a person’s cellular DNA and nervous system. This is why a functional medicine approach is so valuable. It focuses on identifying and addressing the unique root causes of disease in each individual.

Lifestyle Approach to Supporting Mood & Cognition

Nutrition

To support your brain health and reduce the risk of mood and cognitive disorders, focus on eating whole, unprocessed foods that you prepare at home. Prioritize fiber (aim for 35g daily) from vegetables, beans, nuts, and seeds, and include a source of protein—like lean meats, fish, eggs, or legumes—in every meal to provide essential amino acids for neurotransmitter production. Limit added sugars and ultra-processed foods, which can disrupt blood sugar balance and negatively affect mood and mental clarity. Choose organic options when possible to reduce exposure to harmful pesticides and antibiotics that may impact neurological and hormonal health. Aim to “eat the rainbow” by including a variety of colorful fruits, vegetables, spices, and teas daily for their powerful phytonutrients and antioxidants, which help protect brain cells from oxidative stress. Limiting alcohol is also important, as it can impair cognitive function and mood stability; keep to no more than five drinks a week.

Movement & Body Composition

Daily movement is essential for overall brain health—aim for at least 45 minutes each day, whether it’s a brisk walk or resistance training to build lean muscle. Regular physical activity increases blood flow to the brain, supports the growth of new neural connections, and helps regulate mood by balancing neurotransmitters. Maintaining a healthy body composition supports insulin sensitivity, lowers inflammation, and helps reduce excess body fat, all of which are linked to better cognitive function and emotional well-being. Consistent movement and balanced nutrition are key to protecting both mental and physical health.

Toxins & Environmental Exposure

Supporting your body’s natural detoxification is key to long-term brain health. Limit unnecessary antibiotics, as they can disrupt the gut microbiome, which plays a crucial role in mood regulation and cognitive function through the gut-brain axis. Help your system detox daily by staying hydrated, eating fiber-rich, colorful foods, and exercising regularly. Reduce exposure to harmful chemicals found in plastics, pesticides, and personal care products, as many contain neurotoxins or endocrine disruptors that may interfere with brain health and mood balance.