We all know healthy food is good for our bodies and now research suggests it’s good for our minds too. Eating well can help us manage mood swings, stress and anxiety. Here are a few ways to boost your mood with food:
- Eat regularly throughout the day – low blood sugar can make you feel tired and irritable so keep your blood sugars level. If you don’t have time for big meals eat small, regular portions spaced out through the day.
- Always try to eat a protein breakfast – missing breakfast can lead to low blood sugar and low mood.
- Avoid eating too many sweet things that make your blood sugar surge and dip.
- Eat fruit and vegetables (did you know one of our smoothies counts as one of your 5-a-day?!)
- Make sure you’re getting enough protein. Proteins create amino acids, which make up the chemicals your brain needs to regulate thoughts and feelings. The amino acid tryptophan is a key one for mental health. Good protein is in lean meat, fish, eggs and cheese. If you’re vegan make sure you’re eating plenty of foods such as peas, beans, lentils, soya, nuts and seeds.
- Eat good fats –your brain needs fatty acids such as Omega 3 and 6 to work properly. Healthy fats are found in oily fish, poultry, nuts, olive and sunflower oils, seeds, avocados (one of our favourite things!) and dairy.
- Eat more whole grains and less refined carbs – wholegrains are much better for blood sugar levels and contain more B vitamins, which are good for your mood.
- Make sure you’re getting enough Vitamin B12, found in red meat and fish. If you’ve vegan use yeast extract or take a supplement.
- Keep hydrated! Even mild dehydration can cause tiredness or restlessness. Drink less caffeine and more water, especially in summer
- Keep alcohol to a minimum – the liver works hard to process it, which in turn depletes our bodies’ reserves of important nutrients such as zinc.
- If you are taking medication for depression or anxiety then you may need to avoid certain foods. Go to www.mind.org.uk for more information about this.
And don't forget life is to be enjoyed - so enjoy what you eat!
Love Taste Co x