*Please note that I am not a medical professional. For personalized advice and information, consult a qualified healthcare provider, such as a primary care physician, nutritionist, or registered dietitian.*
In today’s fast-paced world, it’s not uncommon for people to skip meals, often without realizing the toll it takes on their mental well-being. Whether it’s due to busy schedules, restrictive dieting, or lack of appetite, many individuals find themselves eating only once a day. While some believe this pattern saves time, saves money, or helps with weight management, the reality is that eating just one meal a day can negatively affect mental health in profound ways.
Food is fuel for the body AND the brain. Food provides the glucose necessary for cognitive functions like memory, concentration, and emotional regulation. When the brain is deprived of consistent fuel, it has to work harder to maintain even basic mental functions. This often results in irritability, difficulty focusing, mood swings, and increased anxiety or depression symptoms.
Skipping meals can lead to blood sugar fluctuations, which can directly impact mood. Low blood sugar is linked to feelings of fatigue, nervousness, and even aggression. Hanger is real, friends. For those already managing mental health conditions like depression or anxiety, these fluctuations can exacerbate symptoms, making it more difficult to cope with everyday challenges.
Moreover, inconsistent eating patterns disrupt the body’s natural circadian rhythm and stress response. Cortisol, the body’s primary stress hormone, spikes when the body is under physical stress, including hunger. Chronically elevated cortisol can lead to heightened feelings of stress and anxiety, and even affect sleep quality, further harming mental health. Eating regularly helps regulate this hormonal balance, allowing the body to respond to stress in healthier ways.
Not eating regularly can also impact the effectiveness of medications. Many mental health medications have been found to be more effective when they are taken with food or on a full stomach. This is often because it helps the medication digest at a more consistent rate, allowing it to have a stronger impact. Talk to your prescriber to see if you take any medications that could be impacted by your eating habits.
Beyond the biological impact, there’s also a psychological aspect to regular meals. Meals often serve as a moment of self-care — an opportunity to slow down, nourish yourself, and potentially connect with others. Eating more than once a day can offer structure and routine, both of which are essential for maintaining your mental health. Especially for individuals dealing with anxiety or depression, establishing a routine that includes regular meals can be grounding and empowering. One of my favorite DBT skills is self-soothe. Part of the skill includes soothing yourself through taste. This could be favorite/comforting foods or drinks. Check out this blog about making a self-soothe kit!
In contrast, only eating one meal a day can create an unhealthy relationship with food. It increases the risk of developing binge-eating tendencies, guilt around food, or restrictive eating behaviors, which in turn can deepen mental health struggles. In the long run, these patterns have the potential to evolve into disordered eating, which is a risk factor for developing an eating disorder. If you would like to know more about eating disorders, read this blog.
Making time for multiple meals a day doesn’t have to be complicated. Simple, balanced snacks like fruit, nuts, or yogurt between meals can make a big difference. If you forget to eat for one reason or another, set reminders for yourself or keep snacks on you. Meal prepping can help reduce the mental load of cooking, especially at the end of a long day. As long as you are eating, that’s what really matters. The goal is to maintain stable energy and mood levels throughout the day, not perfection.
Ultimately, feeding your body regularly is a form of mental health care. Just as you wouldn’t deprive your phone of charge or your car of fuel, your brain deserves consistent nourishment to function at its best. By committing to more than one meal a day, you’re not just taking care of your body—you’re supporting your mind, too.
References
Jacka, F. N., Mykletun, A., Berk, M., Bjelland, I., & Tell, G. S. (2011). The association between habitual diet quality and the common mental disorders in community-dwelling adults: the Hordaland Health Study. Psychosomatic Medicine, 73(6), 483–490.
www.nationaleatingdisorders.org
Smith, A. P. (2010). Breakfast and mental health. International Journal of Food Sciences and Nutrition, 61(sup1), 61–67.
About the Author
Robyn Williams (she/her), M.A., LPC is a Licensed Professional Counselor who specializes in dialectical behavior therapy. Robyn works with teens and adults in a compassionate judgment-free manner to meet clients where they are in life. Robyn helps her clients develop the tools they need in order to live their life worth living, and find what means most to them. Robyn believes that while therapy can be intimidating at times, it can be a conduit for personal growth. Click here to learn more about Robyn’s experience and therapeutic approach.