You know the saying "you are what you eat"? Well, there is a lot of truth in those words. While this time of year is a time for festitivites and celebrations for many, for many people, it is a time when they struggle with low mood. Increasingly, this has become more evident this year with higher levels of social isolation than ever before. What can we do to help boost our mood with food?
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The link between physical health and what you eat is well understood, but
did you know that what you eat has a huge impact on your mood and
how you feel? I wonder how we forgot about this connection, because it was common
knowledge in times gone by. Way back when (think medieval times),
people would eat quince, dates and elderflowers, if they were feeling a
little blue, and use lettuce and chicory as nature’ s tranquilisers.
Modern science has extensively studied the impact of food on mood, and
we now understand why food has such a positive (or negative) effect and
also which foods we should be eating more (or less) of to support mental
health. Managing anxiety, stress, depression and other mood disorders is complex,
and there’s no one-size-fits all solution . But we know that the right diet
and lifestyle plan combined with motivational coaching to help you every
step of the way can be an enormous help.
The very edited highlight of the research into what you should eat to balance your energy and improve your mood is to follow a Mediterranean-style diet featuring plenty of
whole, natural foods. That also means learning to balance your blood sugar levels. Loss of blood sugar balance has a clear link to stress, anxiety and depression. 50% of low mood is down to blood sugar imbalances. Learning how to become a master of your blood sugar balance is the secret to having more energy, a better mood and controlling your weight – and losing it if you need to. Feeling more confident about the way you look is in itself an excellent way to boost feelings of self-worth.
My top tips for eating to boost mood:
1. Eat 3 meals a day with a mid morning and a mid afternoon snack.
2. Eating low GL (glycaemic load) carbohydrates keep your blood sugar level even and minimises mood altering blood sugar dips.
3. Eating sufficient protein gives you an optimum supply of essential amino acids to help serotonin (our happy hormone) levels in the body.
4. Have some form of protein with every meal and snack (turkey, chicken, tofu, nuts, seeds, eggs, fish etc)
5. Eat whole, unadulterated food, high in soluble fibre (beans, lentils, oats). Mood-boosting foods high in vitamin B: foods like nuts, seeds, beans and green leafy vegetables (which also include essential zinc and magnesium) are good for mental stability.
6. Foods containing high amounts of essential omega-3 fats as well as vitamin D. Include a serving of each of the following foods in your diet every day: fish (especially oily fish such as salmon, mackerel, herring, kippers, sardines, tuna) or free-range eggs or free-range chicken, or turkey. Nuts, seeds and beans, especially flaxseed, pumpkin seeds,
almonds, and all beans. All berries, cherries, plums, apples and pears, green vegetables: broccoli, asparagus, peas, artichoke, kale, cabbage, watercress, rocket.
Those are my top tips for boosting your mood through food. Please feel free to leave a comment or question below.
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