5 Diet Myths Sabotaging Your Mental Performance: What Every Executive Needs to Know

As a busy female executive or a female entrepreneur, you're no stranger to challenges and actually accepted them as part and parcel of the career path your chose for yourself. And even despite of those challenges, you've still managed to climb the corporate ladder, lead teams to success and juggle the demands of a high-pressure career with family life.

But lately, you've noticed something is definitely off. Your energy isn't what it used to be, your mood is fluctuating, and that great focus you've always prided yourself on seems to be slipping. If this resonates with you, you're not alone.

Many high-achievers find themselves grappling with symptoms of depression, often without realising the crucial role that diet plays in mental health.

The short article below aims to debunk some common myths about depression and diet and help you make choices that would allow you to nourish yourself more adequately and reclaim the energy you need to thrive, not just survive.

Myth No 1: Depression Is All In Your Head

Reality: Depression is a complex interplay of biological, psychological and social factors – and what you eat definitely plays a significant role.

While it's true that depression affects your brain, the idea that it's solely a mental issue is outdated. And that's because our brains don't operate in isolation and they are intimately connected with the rest of our bodies, particularly our guts. This connection, known as the gut-brain axis, means that what you eat directly impacts your mental health.

What this means for you: Those quick, processed meals you grab between meetings could be contributing to your mood swings and energy crashes. In contract to that, by choosing to prioritise a balanced, nutrient-rich diet, you're not just fuelling your body – you're feeding your mind as well.

Myth No 2: Dieting Will Solve Depression

Reality: Restrictive dieting can actually worsen depression symptoms.

In our achievement-oriented culture, which is often focused on external validation and keeping up with the Joneses, it's tempting to think that if we just find the "right" diet or manage to lose weight, all our problems in life will be miraculously solved. But extreme dieting or rapidly changing your eating habits without proper planning and research can create additional stress and nutritional imbalances, both of which can potentially exacerbate depression.

What this means for you: Instead of jumping on the latest diet trend, focus on sustainable, balanced eating habits. It's about nourishment, not restriction. Small, consistent changes are more likely to boost your mood and energy in the long run.

Myth No 3: Sugar Is The Enemy

Reality: While excessive processed sugar intake can definitely contribute to mood swings by upsetting the blood sugar balance, demonising entire food groups is also counterproductive.

Sugar has been vilified in recent years and for good reason, as its over-consumption can lead to energy crashes and mood fluctuations. However, completely eliminating sugar containing foods often leads to cravings and binge eating, which can worsen feelings of depression and guilt.

What this means for you: Balance is key. Instead of completely cutting out sugar containing foods, focus on choosing complex carbohydrates from starchy vegetables and natural sugars from fruits. These provide steady energy and support the production of serotonin, a crucial mood-regulating neurotransmitter.

Myth No 4: If You Aren't Eating Junk Food Your Diet Isn't Affecting Your Depression

Reality: Even a seemingly "healthy" diet can contribute to depression if it's not properly balanced or tailored to your individual needs.

You might pride yourself on avoiding fast food and always choosing the salad option. But if your diet is lacking in certain nutrients – such as omega-3 fatty acids, B vitamins, or minerals like zinc and magnesium – it could be contributing to your depressive symptoms.

Likewise, if you continue to eat foods to which you are intolerant to on regular basis, this is likely to result in a number of side effects, mood dysregulation could be one of which, alongside digestive issues and some other common symptoms.

What this means for you: A truly nourishing diet goes beyond just avoiding what is commonly assumed to be "bad" foods. It's about ensuring you're getting a wide range of nutrients that support brain health. This might mean adding fatty fish and other Omega 3 rich foods to to your meal prep, looking for potential food allergens you might be ingesting, or incorporating more leafy greens into your diet.

Myth No 5: You Can Out-exercise A Poor Diet

Reality: While exercise is crucial for mental health, it can't compensate for a diet that's not supporting your brain and gut function (as I have explained above in relation to the gut-brain axis).

As an ambitious high-achiever, you might believe that you can push through anything given enough willpower.

And maybe you've actually been doubling down on your workouts to combat those feelings of fatigue and low mood, hoping that your previous enthusiastic self will emerge eventually as a result of doing so. Unfortunately, while exercise is indeed powerful for mental health, it's not a silver bullet if used alone.

What this means for you: Think of exercise and nutrition as partners in your mental health journey. Your workouts will be more effective – and you'll feel better overall – when they're supported by a brain-boosting diet.

The Path Forward: Nourishing Your Potential

Debunking these myths is just the first step, because the real challenge and opportunity actually lie in translating this knowledge into sustainable habits that fuel both your career ambitions and your overall well-being.

And Here Are Some Actions You Might Consider To Start With:

1) Prioritise balance, not perfection:

Aim for a diet rich in whole foods, lean proteins, healthy fats, and complex carbohydrates. And remember that an occasional "treat" isn't going to derail your progress as long as you are following sound dietary path majority of the time.

And if you are really struggling with or feeling resistant to including more healthy options in your diet, the 80:20 principle (i.e. 80 percent of healthy choices and 20 percent of not so beneficial "treats") might be a good place to aim for initially.

2) Plan ahead:

Use your executive planning skills to prep nutrient-rich meals and snacks. This prevents resorting to vending machine options when you're stuck in back-to-back meetings.

3) Mindful eating:

Even with a packed schedule, try to eat without distractions as often as possible. This helps you tune into your body's hunger and fullness cues, preventing overeating and promoting a healthier relationship with food.

4) Stay hydrated:

Often overlooked, proper hydration is crucial for mood regulation and cognitive function.

5) Seek professional guidance:

Just as you'd consult experts in your professional life, don't hesitate to seek support from a nutritional therapist or health coach who understands the unique challenges faced by high-performing professionals.

Remember, taking care of your mental health through proper nutrition isn't a sign of weakness – it's a strategic investment in your most valuable asset: yourself. Your journey to peak performance and vibrant mental health starts with what's on your plate.

Are you ready to nourish your potential and achieve sustainable success?

About Barbara And Inside Out Radiance Health Coaching

"My mission in life is not merely to survive, but to thrive; and to do so with some passion, some compassion, some humour, and some style," said Maya Angelou. I embrace that life philosophy wholeheartedly too and try to encourage my clients to do the same.

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Don't let another day go by feeling less than your best.

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