I usually begin my column with a story to make you smile or even chuckle. This one is a little more serious, but I hope you find some helpful ideas.

Most of us know someone — a family member, friend or acquaintance — who has faced mental health challenges. Maybe you’ve experienced anxiety or depression yourself.

Lately, I’ve been reading about the increasing number of people dealing with mental illness. Sadly, suicide rates have risen, claiming the lives of more than 49,000 people in the U.S. in 2023.

About one in five adults in the U.S. lives with a mental illness, which can affect people of any age. The highest risk is among those ages 18 to 25, followed by ages 26 to 29.

Therefore, be mindful of services and hotlines in your area, and reach out for help when needed. Thankfully, the stigma surrounding mental illness is declining.

I am not a mental health counselor or therapist, so I’ll leave treatment to the experts. However, emerging research shows that our mental health is closely connected to our nutritional status. Nourishing our bodies goes far beyond supporting our heart, bones, muscles and skin — it also supports our brain and emotional well-being.

Neurotransmitters (chemical messengers) and hormones regulate our emotions and behaviors such as hunger. Three important neurotransmitters are serotonin (SERR-uh-TOE-nin), dopamine (DOH-puh-meen) and norepinephrine (NOR-ep-in-EFF-rin).

Serotonin helps regulate emotions, sleep patterns and appetite. You may notice appetite changes when you experience strong emotions. Interestingly, most of our serotonin is produced in the gut. Dopamine influences motor control and motivation. It makes us feel good when we experience something enjoyable, such as eating a delicious meal. Norepinephrine helps regulate attention and alertness and plays a role in our “fight or flight” response.

These neurotransmitters are derived from the amino acids tryptophan and tyrosine, which come from the protein we eat. Tryptophan is essential, meaning our bodies can’t make it — we must get it from food. When neurotransmitter or hormone levels become unbalanced, we can start to feel “off.”

As many of us have experienced, stress can cause us to feel “sick to our stomach” or describe something as “gut-wrenching.” This reflects the gut-brain axis, the connection between our digestive and nervous systems. When stressed, we might experience stomach pain, a loss of appetite, diarrhea or constipation.

You may have heard of the gut microbiome — the trillions of “good” bacteria and other microorganisms that help us digest food. We can nourish our microbiome by eating foods that feed these bacteria, such as fruits, vegetables, beans, yogurt and other cultured foods.

Here are a few nutrition-related steps that can support both body and mind:

• Eat a balanced diet. Include fruits, vegetables, grains, protein and dairy (or another calcium source) to feed all your body systems.
• Get enough B vitamins (such as folate, thiamine and riboflavin), which support brain and nerve health. Eating fortified grain foods and cereals, milk, salmon, meats, eggs, leafy greens and beans will help you get your B vitamins.
• Check your vitamin D. Eggs, fortified milk, some cereals, oily fish (salmon, sardines, mackerel) and liver provide some vitamin D, but supplements may be needed if you get little sunlight during winter. Talk with your health care provider to learn more.
• Visit www.choosemyplate.gov to create an individualized nutrition plan with recommendations for each food group.
• See the National Institute of Mental Health to learn more about mental health conditions and treatment options.

This recipe contains a variety of nutrients from the ingredients and probiotics from the yogurt. It’s one of my favorites.

Dill Pickle Pasta Salad

8 ounces dry whole-wheat shell pasta (about 3 cups)
¾ cup sliced pickles
⅔ cup cheddar cheese, cubed
3 tablespoons white onion, finely diced (optional)
2 tablespoons fresh dill
 cup pickle juice

Dressing:

⅔ cup mayonnaise
⅓ cup plain Greek yogurt
⅛ teaspoon cayenne pepper (or to taste)
4 tablespoons pickle juice
Salt and black pepper to taste

Cook pasta according to the package directions. Drain and rinse with cold water. Toss pasta with ½ cup pickle juice and set aside for 5 minutes. In a small bowl, combine all dressing ingredients and mix well. Drain pasta and discard any remaining pickle juice. Add pickles, cheese, onions and dill to pasta. Top with dressing, and stir to combine. Chill for at least an hour before serving.

Each serving has 110 calories, 9 grams (g) fat, 3 g protein, 5 g carbohydrate, 0 g fiber and 150 milligrams sodium.

(Julie Garden-Robinson, Ph.D., R.D., L.R.D., is a North Dakota State University Extension food and nutrition specialist and professor in the Department of Health, Nutrition and Exercise Sciences.)

NDSU Agriculture Communication – Nov. 13, 2025

Source: Julie Garden-Robinson, 701-231-7187, julie.garden-robinson@ndsu.edu

Editor: Dominic Erickson, 701-231-5546, dominic.erickson@ndsu.edu