My Food and My Mood
Is there a relationship between food and my mental health?
Simple answer is Yes! Our diet doesn’t just affect our physical health, it can also affect our mental health and our general wellbeing. The research shows there is a relationship between our diet and mental health. Eating well can help you to feel better, with just a few small changes in your day to day eating habits. Food is more than just something to fill us up when we are hungry. It is the fuel to give us energy, it can be medicinal to help healing, and supplies nutrients our bodies need to function. So, it is hugely important that we give our body what it needs.
What foods are good for my mental health and will help boost my mood?
To give your wellbeing a boost focus on eating plenty fruits, vegetables and foods that are rich in omega-3 fatty acids. Omega-3 fatty acids are a group of essential fats that you must obtain through your diet because your body can’t produce them on its own.
Other foods that may lift the mood are Quinoa, Salmon, grapes and foods with pro-biotics (Sauerkraut, yogurt, kefir). The good news is dark chocolate (Yeh) is also a mood booster – sadly that is not a free pass to eat as much chocolate as you want – as always everything in moderation!
What can I do to help my anxiety or depression?
You can actually do quite a lot! Foods which are rich in magnesium will help you to feel calmer. These include spinach, Swiss chard, leafy greens, nuts, seeds and whole grains. Other foods which have been linked to reducing anxiety are foods rich in zinc such as egg yolks, brazil nuts, cashews and oysters! Fruits such as apples, bananas, grapefruit, fresh berries and kiwifruit may also help.
Is water good for my depression?
Yes! Even being mildly dehydrated can affect your mood, energy levels and your ability to concentrate. In one 2018 study of over 3,000 adults, those who drank a greater amount of water had a lower risk of anxiety and depression than those who drank less. The strongest connection was found to be between dehydration and depression, researchers also found that anxiety was higher in those who didn’t drink enough water.
What foods are good for Stress?
Did you know that some foods can apparently lower your stress levels by reducing your levels of cortisol (the primary hormone responsible for stress). So, try to eat lots of avocados, bananas, broccoli, pumpkin seeds, spinach and yes its being mentioned again – dark chocolate!
What foods are good for relieving pain or may help avoid pain?
Acai berries have powerful properties to help boost the immune system and reduce inflammation. Cherries, pomegranates, and grapes also have anti-inflammatory properties and good old Broccoli has powerful anti-inflammatory properties to ease aches and pains and give you a boost of energy. Honey might be a good one too – it can help improve your digestive health, boost your circulation and energy, and support your muscles. It will also help stimulate re-growth of your cells and muscles.
Who would have known our food did such amazing things for our bodies! Finally, a few herbs and spices to help would be Turmeric, Cinnamon and Slippery Elm – amazing anti-inflammatory properties.
Foods to avoid are called the ‘nightshades’ and these are the tomato, potato, aubergine, bell pepper and chili pepper. This idea is rooted in the fact that nightshades are a large family of plants that contain a small amount of the chemical compound called alkaloids. Alkaloids are chemicals that are mainly found in plants. For something to be considered an alkaloid, it must contain nitrogen and affect the human body, usually from a medicinal perspective. Morphine and quinine are two examples of plant-based medicines that contain alkaloids. Learn something new every day…. However, having said that overall, there is no hard evidence that nightshade vegetables are bad for your health. Some research shows these vegetables may not be the best for people with certain inflammatory and auto-immune conditions like arthritis or inflammatory bowel disease. It’s also important to note nightshades don't cause inflammation but they may increase inflammation that is already there.
What foods should I avoid to help me sleep?
Some foods you can enjoy which will help to enhance your sleep are – almonds and walnuts (contain melatonin as well as essential minerals like magnesium and zinc that are essential to a range of bodily processes). Chamomile tea is well known for its flavones, a class of antioxidants that reduce the inflammation which often leads to chronic diseases. It may further boost your immune system, reduce anxiety and depression, and improve skin health and sleep quality. Also, kiwi’s (vitamins C and E as well as potassium and folate), Tart cherries (found to have above-average concentrations of melatonin, which is a hormone that helps regulate circadian rhythm and promote healthy sleep) and fatty fish (vitamin D and omega-3 fatty acids, which are involved in the body’s regulation of serotonin).
And then all the well-known ones to avoid – no alcohol or caffeine before bed and try not to eat too late!
Making it personal!
Having said all that if you have other health issues or would like to really invest in your health, a nutritionist can give you a fantastic personal health plan which can actually be life changing. You can find out about food intolerances and allergies, and receive suggestions about food and herbs that specifically apply to your health issues etc.
Some simple things to consider are; eat regularly (this can avoid you feeling tired or bad-tempered), stay hydrated, include some protein in every meal (contains an amino acid which helps your brain regulate your mood) and look after your gut (taking a pro-biotic is the best thing you can for your gut).
Make the best choices for your body. Make your own healthy eating plan, exercise regularly and give your body the nutrition it needs. Invest in your mind and body.
Useful references
https://www.nhs.uk/live-well/eat-well/food-guidelines-and-food-labels/the-eatwell-guide/