We all know the old saying ‘you are what you eat,’ but did you know that what we eat also affects our mental health?
To celebrate Nutrition and Hydration Week, the Tees, Esk and Wear Valleys NHS Foundation Trust dietetics team bring you five top tips to boost your mood with food:
Carb up!
Carbohydrates give us energy in the form of glucose, which is needed for all body functions, including the brain which uses a whopping 20% of the energy we consume. Without enough carbs, preferably in the form of cereals, bread, rice, pasta, potatoes, milk, fruits and vegetables, our blood sugar levels drop and we can feel weak, dizzy, and ‘fuzzy’.
Sugar rush
Too much sugar can lead to spikes in blood sugar levels, and what comes up, must come down. After the energy spike comes the crash, leading us to feel tired, moody and irritable. Try to focus on slow release, wholegrain carbs such as wholemeal bread, brown rice and pasta, or potatoes with skins and not quick sugar fixes such as sweets and chocolate.
Getting a nutritious balance
Vitamins and minerals in food can have a positive effect on our mood. This includes:
- Iron: Not enough iron can lead to anaemia, making us feel weak, tired and lethargic. Iron sources include red meat, poultry, fish, beans, pulses and fortified cereals (look on the packet for ‘with added vitamins and minerals’)
- B Vitamins: Low levels can lead to tiredness and feeling down. Find them in wholegrain cereals and animal protein foods such as eggs and dairy.
- Vitamin D: Made mainly from the action of sunshine on our skin; low levels can lead to feelings of low mood. Also can be found in oily fish, meats, eggs and fortified foods such as margarine.
Cut the Caffeine
Found in coffee, tea, energy drinks and even chocolate, caffeine is a stimulant and can temporarily increase energy and alertness. However, too much caffeine can lead to irritability, headaches, trembling and even nausea. Try to limit the amount in your diet and don’t use caffeine instead of rest and sleep.
Lose the booze
Alcohol can interfere with the chemical balance of the brain, so even with a short term relaxation effect, in the long term, alcohol can lead to feelings of low mood and anxiety. Try to limit alcohol, don’t exceed the recommended amounts of 14 units per week and have alcohol free days throughout the week.
We have one of the largest and most established dietetic teams within mental health and learning disability services in the UK, supporting the people we care for to make healthier choices about their diets, leading to improved mental and physical health. For more information, visit the British Dietetic Association at: https://www.bda.uk.com/resource/food-facts-food-and-mood.html or ask your dietitian
