Diet tips to lift your mood

More and more we are hearing how what we put into our mouths directly affects our mental wellbeing. Nutrition is a very important component of mental health care.

The following is a summary of diet and lifestyle strategies that have been found to positively influence mental well being. This summary is based on information from the booklet “Healthy eating and depression, how diet may help protect your mental health” written by Dr Lynn Harbottle:

1. Eat regularly throughout the day (helps maintain blood sugar and guards against irritability and tiredness)
2. Choose less processed foods and drinks (opt for wholegrain breads and cereals, legumes, fruit and vegetables and avoid soft drinks)
3. Include protein at each meal (tryptophan is a particular component of protein and a steady supply of tryptophan has been shown to positively influence mood)
4. Eat a wide variety of foods ( keeps things interesting and makes sure you’re getting all the necessary nutrients for good health)
5. Include deep sea, oily fish (high in omega 3 fatty acids, these assist the brain’s cell-to-cell communication as well as having an anti-inflammatory effect)
6. Maintain a healthy weight
7. Maintain adequate fluid intake (preferably water)
8. If you drink alcohol keep within recommended limits (alcohol has a depressant effect on the brain and mood, it’s a toxin to our bodies)
9. Exercise regularly (helps you keep happy and relaxed by releasing endorphins -aka ‘feel good’ chemicals, also helps with weight control, heart health and optimal bone mass)

If you are interested in reading further about the links between what we put in our mouths and our mental well-being, check out www.mentalhealth.org.uk/campaigns/food-and-mental-health/

Tags: Diet, lifestyle, mental, Omega 3, processed foods, protein, tryptophan, well-being