Tips to boost your mood

Updated: Sep 26, 2020


Healthy beetroot chocolate brownie
Healthy beetr

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 elderflower, if they were feeling a little blue, and use lettuce and chicory as nature’s tranquillisers.


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.



Good nutrition makes all the difference

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.

In the same way that eating well can positively influence mood, making poor food choices can have the opposite effect.


 

My tips to Boost you mood


EAT




In:

Eat 3 meals a day with a mid morning and a mid afternoon snack.


Eating low GL (glycaemic load) carbohydrates that keep your blood sugar level even and minimises mood-altering blood sugar dips.


Sufficient protein, giving you an optimum supply of essential amino acids. Have some form of protein with every meal and snack.


Eat whole, unadulterated food, high in soluble fibre (beans, lentils, oats). High mood-boosting Vitamin B foods like nuts, seeds, beans and green leafy vegetables (which also include essential zinc and magnesium) are good for mental stability.


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 flax seeds, pumpkin seeds, almonds, and all beans. All berries, cherries, plums, apples and pears, green vegetables: broccoli, asparagus, peas, artichoke, kale, cabbage, watercress,

rocket.


Out:

Avoid sugar in its many disguises and limit foods containing carbohydrates that break down into sugar fast – bread, rice, pasta, pastries, cakes and cookies.


Avoid foods high in saturated, hydrogenated, processed fats or damaged fats, such as sausages, fried foods and junk food.


Reduce wheat and milk, common contributors to food intolerances and altered moods.


Limit or avoid caffeinated drinks (1 coffee or 2 weak teas a day).


Limit or avoid alcohol (no more than 3 small glasses of wine, half-pints of beer or measures of spirit a week – and not all on the same night).



 

My tips to Boost you mood

EXERCISE