5 Ways to improve your Mental Health with Food

Eggs with happy and sad faces drawn on them

Research from the Mental Health Foundation for Mental Health Awareness Week highlights that 1 in 6 adults experiences a common mental health problem every week.

But did you now that, as well as keeping us physically healthy, eating well can improve our mental health by reducing feelings of depression, low mood and anxiety?

You don’t need a prescription to improve the way you feel; with a little knowledge, you can change the way you experience your everyday.

Here are some handy tips:

1. Eat ½ plate of green leafy veg twice daily

Everyone needs more green and leafy veg in their life.

Think spinach, kale, broccoli, green beans, Cavolo nero, courgette, cabbage, salads.

2. Include good fats

This means oily fish like wild-caught salmon, mackerel and sardines.

Olive oil – use it like they do in Spain and drizzle a little on every meal. 30ml (unheated) olive oil a day is protective against heart disease.

Seeds – another good choice – sprinkle a tablespoon of seeds on your meal, twice a day.

3. Enjoy chicken, red meat and dairy in moderation

Healthier protein sources are lentils, eggs, tofu and fish.

4. Think differently about carbs

White pasta, white rice and potatoes are all fast, nutrient-empty carbs that can mess with your mood. Switch to nutrient-dense, slow carbs like beetroot, lentils, carrots, brown rice, quinoa and butternut squash.

5. Drink more water, less coffee, tea & diet Coke. Caffeine makes you anxious. Sugar-sweetened drinks are linked with low mood; antioxidants in green tea, soy, chickpeas and pistachios are linked with better mood.

A plate full of delicious looking healthy food

Anti-depressant medications are all that’s on offer from your doctor. Many people don’t want to take medication, and those that do risk side-effects like nausea, increased appetite, weight gain, sexual problems, fatigue and insomnia.

A well-designed way of eating, combined with the right herbal medicine CAN help improve your mood and avoid the need for medication altogether.

Want to discover more about the effects of food on your mood (and what you can do about it)? Book in for a FREE 30 minute call with me today.