When we think about mental health, our minds often jump to therapy, medications, or perhaps mindfulness practices. While these are all important tools, we often overlook the foundation upon which mental health rests: the simple but powerful basics—sleep, activity, and food.
We live in a world that has conditioned us to overcomplicate things. It’s easy to believe that a quick fix (6 weeks to a better body.....lol) or a trendy solution will solve our problems. But the truth is, no intervention—no matter how advanced—can make up for the lack of basic care for our body and brain, a hard fact that I came into these past 2 years. Let’s explore why these three fundamental needs are critical to our mental health and what happens when we neglect them.

Your Brain Is a Physical Organ
It’s easy to forget that our brain, the seat of our thoughts, feelings, and decisions, is a physical organ. Like your heart or lungs, it relies on fuel, rest, and movement to function properly. Without these essential inputs, the brain struggles to do its job. This struggle often manifests as mental health challenges—depression, anxiety, irritability, brain fog, or a persistent sense that something isn’t right.
If we want to think clearly, feel deeply, and function at our best, we must prioritize the basics. Neglecting them isn’t just inconvenient—it’s detrimental.
The Ripple Effect of Neglecting Basics
1. Sleep: The Brain’s Reset Button
Sleep is not a luxury—it’s a necessity. When we shortchange our sleep, we rob our brain of its opportunity to repair, reset, and prepare for the day ahead. Chronic sleep deprivation is linked to increased stress, poor emotional regulation, and heightened risk for depression and anxiety.
Think about the last time you pulled an all-nighter or got only a few hours of sleep. How did you feel? Irritable? Foggy? Unable to handle simple challenges? That’s your brain sending out distress signals.
2. Activity: Movement as Medicine
Our bodies were designed to move, and so was our brain. Regular physical activity increases the production of mood-boosting chemicals like serotonin and endorphins. Movement also improves blood flow, delivering oxygen and nutrients that the brain needs to thrive.
A sedentary lifestyle, on the other hand, can contribute to feelings of lethargy, low motivation, and even depression. Exercise doesn’t have to mean hours at the gym—it can be as simple as a brisk walk, dancing in your living room, or a short yoga session. The key is to get moving and start somewhere.
3. Food: Fueling the Mind
The saying “you are what you eat” isn’t just a cliché—it’s biology. Your brain consumes about 20% of your body’s energy, and it needs the right nutrients to function. Highly processed foods and excess sugar may taste good in the moment, but they create inflammation and dysregulation in the brain, leading to mood swings and mental health challenges.
On the flip side, nutrient-dense foods—like leafy greens, healthy fats, and high-quality protein—provide the building blocks for focus, calm, and emotional stability. Every meal is an opportunity to support your mental health.
The Price We’re Paying
Not meeting these basic human needs inflicts a tremendous amount of avoidable suffering. Many people feel trapped in cycles of poor sleep, inactivity, and nutrient-poor diets, wondering why they’re struggling with their mental health. It’s no coincidence.
We’ve normalized these unhealthy patterns as part of modern life. But the truth is, they’re robbing us of our vitality. The real tragedy? So much of this suffering is preventable.
A Call to Action: Back to Basics
It’s time to go back to the basics. Ask yourself:
• Sleep: Am I getting 7-9 hours of quality sleep? Do I have a consistent bedtime routine?
• Activity: Am I moving my body regularly in ways I enjoy?
• Food: Am I nourishing my body with whole, nutrient-dense foods?
Small changes can have a profound impact. If you’re not sure where to start, choose one area and focus on it this week.
Action Steps
1. Log Your Habits: For one week, track your sleep, movement, and meals. Notice any patterns.
2. Set One Goal: Pick one area—sleep, activity, or food—and commit to improving it. For example:
• Go to bed 30 minutes earlier.
• Take a 15-minute walk after lunch.
• Add one serving of vegetables to your daily meals.
3. Reflect: At the end of the week, note how these changes impacted your mental and physical well-being.
The Road Ahead
Getting back to the basics isn’t about being perfect; it’s about progress. By focusing on sleep, activity, and food, you’re laying the foundation for a healthier brain and a happier life. Change won’t happen overnight, but with each small step, you’ll move closer to the balance and well-being you deserve.
You don’t need to settle for survival when thriving is within reach. It all starts with the basics. Are you ready to take the first step?

Additional Resources
• Books: Why We Sleep by Matthew Walker; Brain Maker by David Perlmutter
• Podcasts: The Huberman Lab Podcast (topics on sleep, nutrition, and activity)
• Websites & Tools:
• The Sleep Quiz by The Sleep Doctor (to identify your chronotype and optimize your sleep habits)
• Sleep tracking apps like Sleep Cycle
• Movement tracking apps like MyFitnessPal
• Nutrition tools like Cronometer for tracking nutrient-dense meals

True wellness is rooted in simplicity—caring for our body and mind through sleep, movement, and nourishment. As a mental health advocate and holistic therapist, I believe in the power of small, intentional steps to create lasting change. When we prioritize these foundational needs, we unlock our full potential to thrive, not just survive. Let’s get back to the basics together and build a life of balance and resilience.