Cooking Actually Does Wonders For Your Mental Health, According To Experts
With 20 million copies sold, The Joy of Cooking remains one of the most transcendent cookbooks of the last century. But is the title telling us something even more? Can cooking not only spark joy but truly be good for our mental health, too?
Research has shown that those who frequently make their meals at home instead of dining out (or ordering DoorDash) tend to consume fewer calories and eat healthier. Now, a growing body of research confirms that preparing home-cooked meals can also yield mental health benefits.
In a meta-analysis from 2018, the National Institutes of Health (NIH) did a deep dive on 11 studies exploring the mental health benefits of cooking and found that "cooking interventions" absolutely can boost self-esteem, decrease anxiety, and improve psychological well-being.
What's a "cooking intervention?" Dr. Elisabeth Crain, PsyD, a leading psychotherapist based in Southern California, explains this is simply a term for something like incorporating a new cooking routine, following a recipe, or taking a cooking class—anything that mixes things up a bit and changes how you view cooking.
“When we’re going through a hard time, grabbing a cookbook and finding a recipe that speaks to us, shopping for the ingredients, and having fun in the kitchen can galvanize all those mental health benefits,” Crain says.
Here’s more on why domestic tasks like chopping up veggies and simmering a stew could be therapeutic.
Why Is Cooking Good For Mental Health?
Preparing a home-cooked meal can pull you out of a rut. Whatever challenges you’re facing, cooking takes you out of it and redirects your focus to the task at hand, moving you into a better mental space, Crain explains.
Cooking can be grounding, providing a sense of accomplishment, making it a mindfulness activity, says Vandana Sheth, a registered dietitian nutritionist who specializes in diabetes education and intuitive eating. Preparing a meal typically engages all the senses, creating a sensory experience that can also foster creativity. Not only can cooking be a form of self-care, she says, but it can also build connections with others.
You might especially benefit from cooking for mental health if you struggle with excessive screen time, find it difficult to set boundaries between your work life and home life, or feel as though you're having a hard time accomplishing tasks, says Courtney Morgan, Licensed Professional Clinical Counselor and founder of Counseling Unconditionally in Louisville, Kentucky.
Further research shows cooking interventions are helpful in occupational and rehabilitation therapy because making meals involves executive function, the group of skills that help you manage everyday tasks and can include things like planning, flexible thinking, and initiating tasks.
Nutritional benefits from cooking at home also give way to mental health benefits. Since you have greater control over the ingredients, you can avoid processed foods and excess sodium, sugar, and unhealthy fats, which have been linked with inflammation and potential mood disturbances like depression and anxiety, Sheth says.
At-home cooks can focus on making meals more nutrient-dense with key ingredients like leafy greens and avocado, which are high in magnesium, and oily fish, flaxseed, and walnuts that are rich in omega 3s—all essential nutrients that play an important role in brain health and mood regulation. Adding fruits and vegetables to home-cooked meals can significantly enhance mental well-being, Sheth says, with research showing four to six daily servings are linked to greater happiness and life satisfaction.
One important takeaway to keep in mind, though: Cooking has mental health benefits and is therapeutic, but it is not therapy, Crain says. “Recognize how it’s benefiting your life, but don’t use it as a substitute for therapy,” she says.
Is Baking Even Better For Mental Health?
Feeling a little stressed this holiday season? There’s a good case for choosing your favorite holiday cookie recipe and setting aside some time to bake.
Baking, in particular, can help alleviate stress because it’s a step-by-step process, Crain says. A successful, delicious cake or a beautiful loaf of bread involves some math and specific measurements, making this process a little more scientific than cooking. If you get the amount of baking soda wrong, for example, your dessert might not rise, or if you use measuring cups interchangeably, you could end up with a dense cake.
“In that way, baking can be incredibly meditative,” Crain says. “While cooking still has recipes with required portions of ingredients, there’s more room for interpretation. Baking has a more structured and prescriptive nature.”
The verdict: Both baking and cooking offer meditative and creative benefits, but baking might appeal to those who find comfort in structure and precision.
Tips For Get The Most Mental Health Benefits When Cooking
Bring intention into your cooking, Crain recommends.
Here’s a chance to practice mise en place: Line up your herbs on the counter, have all the ingredients in front of you, and get totally organized for the task at hand. “When the world feels out of control, you can bring some semblance of control and organization into your own kitchen,” Crain says.
She also recommends bringing in all of the senses: “Smell the oregano or rosemary as you’re cooking, or the savory aromas coming from the stew you’re making,” Crain says. “Play music in the background—classical music has neurological benefits—to create positive associations in the kitchen.”
Then, when it’s time to eat, praise your ability to have created the recipe: research shows that feeling confident in the kitchen is also great for your mental health.
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