How Nutrition Affects Your Sleep, Energy and Mood

Nutrition directly impacts your well-being, which affects everything from mood to energy and sleep quality. A diet packed with nutrients gives your body the fuel it needs to perform at its best. Understanding these connections helps you develop eating habits that improve your day-to-day life and support your long-term health.

Fuel Your Body with Energy

What you eat can either help you maintain energy or leave you feeling tired. To maximize your energy, consider eating and drinking:

• Complex carbohydrates for longer-lasting energy compared to sugary snacks or simple carbs
• Lean proteins for sustained energy
• Foods high in fiber to help keep your blood sugar in check and give you steady energy
• Water to avoid dehydration that can make you feel tired¹

Eat Well to Sleep Well

Just like poor nutrition can affect energy, it can also affect your sleeping habits. Too much caffeine or eating heavy meals late at night can make it harder to fall asleep and stay asleep. To help your body relax and improve your quality of sleep, eat foods high in magnesium,² such as:

• Chia seeds
• Spinach and leafy greens
• Nuts
• Bananas
• Brown rice

Eating a balanced diet can help you wake up feeling refreshed and ready to tackle whatever the day brings. A good night’s sleep is essential to be at your best mentally, emotionally and physically — which is critical for service in ministry.

Nourish Your Mental Fortitude

Ministry work and pastoral duties are rewarding but can also be emotionally challenging. Whether you’re preparing sermons, counseling people through difficult situations, handling crises or managing various responsibilities, emotional strength and a strong mind are essential.

Foods rich in omega-3 fatty acids, B vitamins and antioxidants are known to support mental function. Here are some benefits of including these nutrients in your diet:³

• Omega-3 fatty acids: Found in salmon, flaxseed and walnuts, these nutrients are linked to improved brain function and a decreased risk of cognitive decline.
• B vitamins: Found in leafy greens, beans and whole grains, these vitamins are essential for energy and mental focus.
• Antioxidants: Found in berries, spinach and nuts, these foods protect the brain from stress that can affect memory and concentration.

Eating a healthy diet contributes to a steadier mood and makes it easier to handle stress. The food you eat directly impacts your brain chemistry, which can affect your mood and emotional health. Avoid refined sugars and processed foods, which have been shown to harm the brain.⁴ By prioritizing nutrition, you can handle mental challenges more clearly and calmly.

Strengthening Your Ministry Through Nutrition

A diet that improves your mood, helps you sleep well and keeps your energy up can help you navigate the challenges of ministry work with grace and resilience.

Talk to your health care provider about ways to sustain energy and manage stress through your diet. For more information about health plans designed for ministry, contact us at Insurance@GuideStone.org or 1-844-INS-GUIDE (1-844-467-4843), Monday through Friday, from 7 a.m. to 6 p.m. CT.

GuideStone^® welcomes the opportunity to share this general information. However, this article is not intended to be relied upon as medical advice, diagnosis or treatment.

¹My.ClevelandClinic.org/health/articles/15416-carbohydrates
²Health.ClevelandClinic.org/foods-that-help-you-sleep
³Health.Harvard.edu/healthbeat/foods-linked-to-better-brainpower
⁴Health.Harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626