Dr. Maymunah Yusuf Kadiri 
For centuries, cultures around the world have viewed food not only as sustenance but also as a form of medicine. Modern science is increasingly confirming what traditional healers and wise elders have always known: what we eat has profound effects on our energy levels, mood, and even how long and well we live. By approaching meals with the mindset that “food is medicine,” we can fuel our bodies, balance our emotions, and support long-term vitality.
Eating for Energy
Energy is the most immediate way we feel the impact of our diet. Food acts as the body’s fuel, but not all fuels burn the same. Highly processed foods, refined sugars, and unhealthy fats often lead to short bursts of energy followed by crashes. In contrast, whole foods provide steady, sustainable fuel.
Complex carbohydrates like whole grains, oats, sweet potatoes, and quinoa release glucose slowly into the bloodstream, preventing the highs and lows associated with sugary snacks. Pairing these with lean proteins and healthy fats, such as fish, legumes, nuts, and avocados help regulate blood sugar and sustains energy throughout the day.
Micronutrients also play a critical role. B vitamins, found in leafy greens, eggs, and whole grains, support the body’s energy production at the cellular level. Iron-rich foods like spinach, beans, and lean red meat ensure oxygen reaches cells efficiently, preventing fatigue. Even hydration is vital: water helps every metabolic process function optimally, while dehydration can sap energy and focus.
Eating for Mood
Food doesn’t just affect our bodies; it deeply influences our minds and emotions. The brain, after all, is an organ that requires nourishment just like the heart or muscles. Research has shown strong connections between diet and mental health, especially in regulating mood and reducing the risk of depression and anxiety.
Omega-3 fatty acids, found in salmon, walnuts, and flaxseeds, are essential for brain health and have been linked to reduced symptoms of depression. Fermented foods like yogurt, kefir, kimchi, and sauerkraut feed the gut microbiome, an ecosystem of bacteria that communicates directly with the brain through the gut-brain axis. A balanced gut microbiome is associated with lower stress and improved emotional resilience.
Additionally, foods high in antioxidants such as berries, dark chocolate, and green tea combat oxidative stress in the brain, protecting it from premature aging and cognitive decline. Even simple habits, like replacing a sugary soda with herbal tea or choosing a fruit instead of candy, can stabilize mood swings that come with rapid blood sugar spikes and crashes.
Eating for Longevity
Longevity isn’t just about living longer, it’s about maintaining quality of life, strength, and independence well into old age. Diet is one of the most powerful levers we have for slowing the aging process and preventing chronic diseases like heart disease, diabetes, and cancer.
The Mediterranean diet, rich in vegetables, fruits, olive oil, whole grains, legumes, and fish, is consistently linked to longer lifespans and reduced risk of chronic illness. Similarly, studies of “Blue Zones”, regions where people live significantly longer than average—highlight common dietary patterns: primarily plant-based meals, minimal processed foods, moderate portions, and regular consumption of beans, nuts, and seasonal vegetables.
Antioxidants and anti-inflammatory compounds play a central role in longevity. Turmeric, with its active ingredient curcumin, helps fight inflammation. Cruciferous vegetables like broccoli, kale, and Brussels sprouts support detoxification and cancer prevention. Even modest changes, like reducing red meat consumption or incorporating more plant-based meals, can have profound long-term effects.
Making Food Your Medicine
Adopting a food-as-medicine mindset doesn’t mean giving up enjoyment or becoming rigid. It means making conscious, nourishing choices most of the time while still allowing for balance and pleasure. A plate filled with colourful vegetables, whole grains, lean proteins, and healthy fats not only fuels the body but also sends a message of care and respect for one’s health.
Practical steps include planning meals ahead, shopping the perimeter of the grocery store where whole foods are stocked, and cooking more at home to control ingredients. Listening to your body, eating when hungry, stopping when satisfied, and noticing how different foods make you feel can guide you toward a diet that energizes, uplifts, and sustains you.
Food is more than calories; it is information, medicine, and a daily opportunity to nurture ourselves. By eating for energy, mood, and longevity, we align with the body’s natural design and unlock the potential for a healthier, more vibrant life. In every bite, we have the power to influence how we feel today and how well we thrive tomorrow.
Dr. MAYMUNAH YUSUF KADIRI (aka DR. MAY) popularly referred to as “The Celebrity Shrink,” is a multiple award winning Mental Health Physician, Advocate & Coach. She is the convener of “The Mental Health Conference” and the Medical Director and Psychiatrist-In-Chief at Pinnacle Medical Services, Dr. Kadiri is a dynamic Consultant Neuro-Psychiatrist and a Fellow of the National Post Graduate Medical College of Nigeria (FMCPsych) with almost 20 years’ experience as a practicing Physician.