Cooking Your Way to a Better Mood

Cooking as self-care

Food can influence mood in more ways than one. While nutrients such as omega-3 fatty acids or tryptophan have long been studied for their role in brain chemistry, new research highlights another powerful factor — the act of cooking itself.

    Preparing food is more than a routine task. It engages the senses, promotes mindfulness, and provides a sense of accomplishment. Recent studies suggest that hands-on cooking may improve emotional well-being, lower stress, and support mental health in both clinical and community settings.

 Evidence from Clinical and Community Studies

    A 2024 study conducted in Austria introduced culinary medicine workshops for inpatients with depression and eating disorders. After five weekly sessions, participants reported significant improvements in mood, sadness, hopelessness, and tiredness (p < 0.01). More than 90 % said they would participate again (Mörkl et al., 2024).

    Similarly, a Spanish study found that hospitalized adults with mental disorders experienced measurable mood enhancement immediately after each cooking session — average mood ratings increased from 5.9 to 7.4 on a 10-point scale (p < 0.001) (Vaque-Crusellas et al., 2024).

    Cooking doesn’t need to take place in a hospital kitchen. A 2025 U.S. pilot study tested a virtual, plant-based culinary program among adults at risk for cardiovascular disease. After six weeks, participants reported a 19 % reduction in perceived stress, a 13 % decrease in negative affect, and improved quality of life (Krenek et al., 2025).

    These findings show that cooking may support mood through mechanisms that go beyond nutrition — including creativity, autonomy, and social connection.

Why Cooking Matters for Mental Well-Being

    Psychologists describe cooking as a form of behavioral activation — an activity that re-engages individuals in meaningful, goal-oriented behavior. It can also be understood through the PERMA framework for well-being (Positive emotion, Engagement, Relationships, Meaning, Accomplishment) (Farmer et al., 2021):

·      Positive emotion: Enjoyment of color, aroma, and flavor.

·      Engagement: Deep focus or “flow” while preparing food.

·      Relationships: Sharing meals builds connection and empathy.

·      Meaning: Nourishing self or family reinforces purpose.

·      Accomplishment: Completing a dish enhances confidence.

    Cooking activates sensory and cognitive pathways linked to pleasure and reward, helps regulate stress responses, and may increase serotonin activity through improved dietary patterns.

Cooking as Self-Care

    From a nutritional perspective, people who cook more frequently tend to consume more vegetables, fruits, and whole grains — foods associated with stable energy and improved mood. From a psychological perspective, cooking offers structure, predictability, and creativity, all of which counter stress and anxiety.

    The takeaway is simple: cooking isn’t only about feeding the body; it’s a practical form of self-care that feeds the mind.

    Cooking offers a multisensory, evidence-based way to enhance well-being. Whether in a professional kitchen, at home, or through a virtual class, cooking can reduce stress, improve mood, and foster a stronger connection between mind and body.

    Next time you chop, stir, or taste — remember, you’re not just making food; you’re cultivating balance.

References

Mörkl S, Scherz M, Lackner S, et al. Culinary medicine cooking workshops as add-on therapy for inpatients with depression and eating disorders: A pilot study. Complement Ther Clin Pract. 2024; 55: 102193. doi: 10.1016/j.ctcp.2024.102193. PMID: 39599759.

Vaque-Crusellas C, Tresserra-Rimbau A, García-Ardila J, et al. Effectiveness of culinary nutrition workshops on the mood and nutritional interest of inpatients with mental disorder. Nutr Hosp. 2024; 41(4): 814–823. doi: 10.20960/nh.04958. PMID: 38750321.

Krenek K, McCormick M, Arvizu A, et al. Influence of a virtual plant-based culinary medicine intervention on mood, stress, and quality of life among adults at risk for cardiovascular disease. J Altern Complement Med. 2025; 31(2): 188–197. doi: 10.1089/acm.2024.0214. PMID: 40284222.

Farmer N, Touchton-Leonard K, Ross A. Psychosocial benefits of cooking interventions: A systematic review. Int J Environ Res Public Health. 2021; 18(5): 2620. doi: 10.3390/ijerph18052620. PMID: 8071848.

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