Nutrition and Mental Health: Why Taking Care of Ourselves Matters

By Gigi Tsontos, CEO, Not One More Vet (NOMV)

If you’ve spent any time in veterinary medicine, you already know that taking care of yourself often falls to the bottom of the priority list.

I’ve watched veterinary professionals work through lunch, survive on coffee, grab whatever snack is available between appointments, and head home long after their shift ended, only to do it all again the next day. I’ve done the same in my own career. When we’re focused on caring for others, it’s easy to believe our own needs can wait.

But over my career, I’ve become increasingly interested in something we don’t talk about enough: nutrition.

Nutrition isn’t a cure for burnout, anxiety, depression, or compassion fatigue. If it were that simple, our profession wouldn’t be facing the challenges it is today. But research continues to show that the food we eat can influence how we feel, think, and respond to stress. For me, that’s reason enough to pay attention.

Our Brains Need Fuel

One fact that surprised me is that although the brain represents only about 2% of our body weight, it uses roughly 20% of the body’s energy (Raichle & Gusnard, 2002). That means every conversation with a grieving client, every anesthesia calculation, every emergency decision, and every difficult team interaction depends on having adequate fuel.

When we skip meals or rely on sugary snacks and caffeine alone, our blood sugar rises and falls quickly. Many of us recognize the result: irritability, fatigue, trouble concentrating, and that afternoon crash that makes an already difficult day feel even harder (Benton & Owens, 1993).

I’m certainly not suggesting that anyone should feel guilty for grabbing whatever food is available during a chaotic shift. I’ve simply come to believe that whenever we can make a slightly healthier choice, we’re investing in our ability to care for ourselves as well as our patients.

The Gut-Brain Connection

One of the most fascinating areas of research today is the relationship between our gut and our brain.

Scientists now understand that the trillions of microorganisms living in our digestive system communicate constantly with the brain through what’s called the gut-brain axis (Cryan et al., 2019). While researchers are still learning exactly how this relationship works, healthier dietary patterns appear to support a healthier gut microbiome, which may positively influence mood and emotional wellbeing.

That doesn’t mean eating yogurt cures depression. It doesn’t.

What it does mean is that nutrition can be one important piece of a much larger mental health picture that also includes sleep, exercise, supportive relationships, professional care, healthy workplaces, and reducing stigma around asking for help.

Small Choices Matter

One lesson I’ve learned is that wellness doesn’t have to be perfect to be meaningful.

We often think healthy eating requires meal prepping every Sunday or preparing elaborate recipes. Most of us simply don’t have that kind of time.

Instead, I think about small, realistic choices.

Can I drink another glass of water today?

Can I pack a handful of almonds instead of relying entirely on the vending machine?

Can I eat breakfast before a full day of meetings?

Can I add fruit to my lunch?

None of these choices will eliminate stress. But together, they create a foundation that helps our brains and bodies manage stress more effectively.

Omega-3s, Hydration, and Caffeine

Research has also found that omega-3 fatty acids—particularly EPA and DHA—play important roles in brain function. Some studies suggest they may provide modest benefits for people experiencing depression when used alongside traditional treatment (Mocking et al., 2016).

Foods like salmon, trout, walnuts, flaxseed, and chia seeds are excellent natural sources.

Hydration is another area where many of us struggle. I’ve certainly had days where I realized late in the afternoon that I hadn’t had nearly enough water. Even mild dehydration can affect mood, attention, and cognitive performance (Ganio et al., 2011).

And then there’s coffee.

I don’t think anyone in veterinary medicine needs me to tell them to stop drinking coffee! Moderate caffeine can improve alertness, but too much—especially when we’re already sleep deprived—can increase anxiety and interfere with restorative sleep (Nawrot et al., 2003). For me, it’s less about eliminating caffeine and more about balancing it with food, water, and adequate rest whenever possible.

We Need to Change the Culture, Too

As much as I believe individuals can make healthier choices, I also believe organizations have a responsibility to make those choices easier.

No one should have to choose between eating lunch and providing excellent patient care.

Leaders can support wellbeing by encouraging protected meal breaks, stocking healthier snacks in break rooms, making water readily available, and creating workplace cultures where taking ten minutes to eat is viewed as responsible—not selfish.

Self-care shouldn’t be something we squeeze into the margins of impossible schedules. It should be part of how we design healthy workplaces.

A Final Thought

One of the things I love most about veterinary professionals is their extraordinary commitment to others. You show up every day for animals, clients, coworkers, and your communities, often putting everyone else’s needs ahead of your own.

I’d simply encourage you to offer yourself some of that same compassion.

You don’t have to overhaul your diet overnight.

You don’t have to be perfect.

Maybe today it’s drinking more water.

Maybe tomorrow it’s eating lunch.

Maybe next week it’s adding one more healthy meal to your routine.

Small steps matter.

Your wellbeing matters.

And just as we remind our clients that preventive care is better than waiting for a crisis, I believe the same is true for us. Caring for ourselves—including nourishing our bodies—is one way we build resilience for the work we love.

Disclaimer

This article is intended for educational and informational purposes only and should not be considered medical, nutritional, or mental health advice. The information presented is based on current scientific evidence but is not a substitute for individualized care from a qualified physician, registered dietitian, licensed mental health professional, or other healthcare provider.

Nutrition is one important component of overall wellbeing, but it is not a treatment for mental health conditions such as depression, anxiety, burnout, or suicidal thoughts. If you are experiencing persistent emotional distress or concerns about your mental or physical health, please seek support from a qualified healthcare professional.

If you or someone you know is experiencing thoughts of suicide or is in immediate danger, contact your local emergency services or a crisis hotline immediately. Reaching out for help is a sign of strength, and support is available.

References

Benton, D., & Owens, D. S. (1993). Psychopharmacology, 113(1), 83–88.

Cryan, J. F., et al. (2019). Physiological Reviews, 99(4), 1877–2013.

Ganio, M. S., et al. (2011). The Journal of Nutrition, 141(8), 1535–1543.

Harvard T.H. Chan School of Public Health. (n.d.). The Nutrition Source.

Jacka, F. N., et al. (2017). BMC Medicine, 15(1), Article 23.

Mocking, R. J. T., et al. (2016). Translational Psychiatry, 6(3), e756.

Nawrot, P., et al. (2003). Food Additives & Contaminants, 20(1), 1–30.

Raichle, M. E., & Gusnard, D. A. (2002). Proceedings of the National Academy of Sciences, 99(16), 10237–10239.