Foods to improve your mood
After the excitement of the festive season, January and February often feel like dreary months and we can all feel a bit down. There are some simple ways to boost your mood, however, and they don’t involve huge lifestyle changes. One easy but effective idea, according to Liz Toft, a Gastro Allergy Dietitian, is to make small changes to your diet.
She said: “What a lot of us tend to do when we're stressed is to comfort eat, filling up on sweet treats and unhealthy snacks. By doing so, our eating gets all out of kilter. Just switching back to eating three sensible, healthy meals a day can re-establish balance and improve your mood.
“Eating regular healthy meals with a good mix of protein, vegetables/salad/fruit and starchy foods (carbohydrates) might not sound very exciting but this is my number one piece of advice to help stabilise your mood.
“It’s also helpful to switch your mindset; choose one or two things that you can change, rather than listing all the things you think you should give up eating. Instead of saying, I'm not going to have any sugar or eat any cake, flip your approach on its head and say, I’m going to increase my intake of fibre up to 30 grams a day, or I’m going to aim for 30 different plant based points a week. Taking a positive approach will give you a focus.”
Here are some simple ways to eat yourself well:
Omega 3 fats
Omega 3 fats found in oily fish, such as mackerel, salmon and sardines have been proven to boost mood and brain function. Vegetarians and vegans can get omega 3 fats from taking a supplement or by adding linseeds (flax seeds) to cereals or salads.
Slow release energy foods
Keep your mood on an even keel by adding more slow-release carbohydrates to your diet, such as wholemeal pasta, brown/red rice, oats and wholegrain bread. Feeling fuller for longer will stave off ‘hangry’ moods and irritability.
Stay hydrated
Even slight dehydration can affect concentration and your ability to think clearly. Aim for six to eight glasses of water a day to stay hydrated.
Fuel up before your shift
If you’re heading off for a busy shift, take time to have a well-balanced meal before you start. Make sure you include some protein, slow-release carbohydrate and vegetables or fruit. Eggs on wholegrain toast with spinach and tomatoes, or porridge with milk, nuts and fruit are good examples.
Healthy snacks
Rethink snack time to include a mix of protein, carbohydrate and vegetables, for example, pack up a tub with humus and carrot sticks, slices of apple with sticks of cheese and breadsticks, or pumpkin seeds and unsalted nuts.
Gut brain axis
The connection between our stomachs and our brain is an emerging area in food science and looks at how the diversity of microorganisms that live in the gut may affect mental health and wellbeing. For optimum gut health, add diversity and fibre to your diet with a broad mix of vegetables, fruits, nuts, seeds and pulses. Other factors that will positively affect your gut health include exercise, better sleep and stress management.
For more information on eating well to boost your mood, visit:
- The Association of UK Dietitians website.
- Mind website
- The NHS website: 8 tips for healthy eating - NHS (www.nhs.uk)