We all react differently to the food that we eat. But there are some foods and drinks that are sure to affect how anyone feels. This is why it’s very important to reach for a balanced healthy diet and not to be too extreme with anything, as you may see changes in your mood or energy levels. A healthy diet (high in fruits, vegetables, nuts, and legumes; some amounts of chicken, eggs, and dairy foods; and rarely, red meat) is linked to a reduced risk of depression. Omega-3 fats can help your mental health, even reducing anxiety.
‌Here are some top tips:
1. Diets higher in protein can support your mental health. Protein contains chemicals called amino acids, which your brain needs to produce chemicals called neurotransmitters. These help to regulate your thoughts and feelings. The more quality protein we eat the happier and more energised we will feel. Good ways to get more protein in your diet include adding to your meals some yoghurt, grated cheese, cottage cheese, or even sprinkling mixed seeds.
‌
2. Eating the right balance of fats supports brain function, in particular omega-3 and omega-6. Your brain needs healthy fats to keep working well. It’s advised to try to avoid as much as possible saturated fats – found in processed or packaged foods – as they can negatively affect your mood and energy levels. Good ways to get more quality healthy fats in your diet includes drizzling olive oil or rapeseed oil on your food, sprinkling dishes with mixed nuts and seeds, and having oily fish, avocados, milk and eggs.
‌
3. Caffeine is a stimulant, meaning it gives you quick bursts of energy. Caffeine might also make you feel anxious and depressed, disturb your sleep, and make irritable or depressed, specifically if you suddenly stop having it. Caffeine is in things like tea, coffee, chocolate, cola and other energy drinks. If you feel like caffeine is affecting your mood then it is advised to slowly reduce the amount you have or perhaps gradually switch to decaffeinated options.
‌
4. Having a good range of fruits and vegetables in your diet helps us stay mentally and physically healthy due to the nutrients they contain. A few ways to include more fruit and vegetables in your diet are having them frozen, tinned, dried, or juiced into smoothies or even soup. Especially important are foods rich in omega-3 fatty acids, such as salmon and mackerel. Dark green leafy vegetables such as kale and broccoli are particularly beneficial in protecting the brain. Nuts, seeds and legumes, such as beans and lentils, are also excellent brain foods.
‌
5. Drinking fluids is very beneficial for your mental wellbeing. Not having enough fluids can affect your energy or motivation, and if you become dehydrated you can lack concentration and not think so clearly. Ways to hydrate include water (of course!), tea, coffee, juices and smoothies. If hydrating is a struggle for you, you can try tracking your fluid intake, setting a reminder on your phone.
