We often hear about the physical benefits of a healthy diet but did you know that what we eat also has a big impact on our mood and how we feel? 

Making simple changes to our diet can give us more energy, more positivity, help us to feel calmer and think more clearly. Recent research also indicates that nutrition plays an important role in the prevention of mental health problems such as depression and anxiety. This growing body of evidence points to some simple steps we can all take to improve our mood with food.

Eat regularly

One question to ask yourself is “How often am I eating?” Going without food for long periods can cause your blood sugar levels to drop which can make you feel tired, irritable or low in mood. Eating little and often can help keep your blood sugar stable. Get your day off to a good start with a healthy breakfast, then, rather than having two large meals for lunch and dinner, try spreading your food intake out over five smaller portions across the course of the day.

Avoid foods that make your blood sugar rise and then drop quickly like cakes, biscuits, sweets and sugary drinks. Instead opt for foods that release energy slowly such as wholegrains (pasta, rice or bread), cereals, oats, nuts and seeds.

“Avoid foods that make your blood sugar rise and drop quickly”

Make sure you’re getting enough protein

Protein packed meals and snacks keep us feeling fuller for longer which can help us avoid turning to sweets and treats.  When our bodies digest protein, they convert it into amino acids which our brains need to produce the neurotransmitters that regulate our emotions. 

For example, if you eat a portion of chicken, your body breaks down the protein into the amino acid tyrosine which your brain uses to produce dopamine, a chemical that helps protect against depression. Another amino acid, tryptophan, is used by the brain to produce serotonin, a chemical that is vital for stabilising our moods and producing feelings of happiness. 

Good sources of protein include lean meats, fish, eggs, cheese, soya, lentils, peas and beans.

“Your brain needs protein to produce the neuro-transmitters that regulate your emotions”

Eat the right types of fat

Your brain needs certain fats such as omega 3 and omega 6 to keep it functioning properly. A lack of omega 3 has also been linked to mental health problems. For example, a recent review of 26 studies found that people with diets high in omega 3 had the lowest risk of depression.

Healthy fats can be found in foods such as oily fish, avocado, nuts (especially walnuts and almonds), seeds (such as flax, chia and sunflower), olive and sunflower oils.

Drink plenty of water

Ok, ok, now I know water isn’t a food, but making sure you get enough fluids is really important for your mental health in itself AND helps us to get the mental health benefits from the food we eat. When we don’t drink enough water, we can become fatigued, irritable and have difficulty concentrating. It can also lead to constipation – which puts no one in a good mood! 

Aim to drink 6-8 glasses of water throughout the day. Although it can be tempting to drink caffeine and alcohol to help manage our moods, its best to consume these substances in moderation. Too much caffeine can increase anxiety and sleep disturbances, while too much alcohol can contribute to low mood and aggression. 

So now you know what types of food boost your mood, why not put this into action? In my video this week I talk you through a #3forme exercise that will help you become more aware of your own eating habits and help you to replace an unhealthy eating behaviour with a healthy eating behaviour to improve your mood.