by Karen Alexander, Sunshima guest blog writer
We are all aware that eating a healthy balanced diet is good for your physical health but studies show that what you eat can also affect your mental health. Eating well can help you feel better, boost your mood and help you think more clearly. So, how can you eat well for your mental health?
Eat Regularly
Eating regularly throughout the day will stop your blood sugar level dropping which can make you feel tired, irritable and even bad tempered. Look for foods that release energy slowly such as oats, nuts, seeds, pasta and rice. Avoid foods which make your blood sugars go up and down quickly such as sugary drinks, biscuits, sweets and alcohol. And try eating smaller portions during the day instead of a big lunch, which could make you feel sleepy and big dinner which could disturb your sleep.
Stay Hydrated
Drinking water during exercise gives you more energy (see last week’s blog) but, did you know that you may find it difficult to concentrate or think clearly when you are dehydrated? The NHS recommends 6 to 8 glasses of fluid a day. The water option is healthy and cheap and you can add a slice or lemon or lime if you don’t like it plain.
Look After Your Gut
Your gut can be affected by how you feel, slowing down and speeding up when you are stressed and anxious. A healthy gut needs plenty of fibre, fluid (see above) and regular exercise. Healthy gut foods include fruit, vegetables, beans, wholegrains, pulses and probiotics such as yogurt.
Eat the Right Fats
Your brain needs healthy fats to work well. These are found in oily fish, olive oil, rapeseed oil (most vegetable oil is actually rapeseed oil, check the label) seeds, nuts, milk, eggs and avocados. Avoid processed foods that contain trans fats, look out for the ingredient “partially hydrogenated fat” which may be found in pastries, cakes, biscuits, crackers, fried foods, takeaways and hard margarines.
Include Protein
As well as keeping you fuller for longer, protein has amino acids that your brain needs to help regulate your thoughts and feelings. It can be found in lean meat, poultry, fish, cheese, eggs as well as beans and pulses like lentils and chickpeas.
Don’t Forget your 5 a day
Fruit and vegetables have a lot of the vitamins, minerals and fibre we need for both our physical and mental health. Getting your 5 a day means you’ll benefit from a good range of nutrients. Fresh, tinned, dried, frozen even juiced fruits and vegetables all go towards your 5 a day.
Watch the Caffeine
Caffeine may give you a quick burst of energy but it can also affect mood with some finding it makes them irritable and anxious. It is in coffee as well as tea, chocolate, cola and many energy drinks. Reduce your intake and see how it affects your mood. If you chose to cut it out altogether, one way to avoid withdrawal symptoms is by slowly alternating between decaf and regular, increasing the decaf each day and decreasing the regular until it’s only decaf.
There you have it, seven tips on how to mentally feel better because of what you eat. We hope you find these tips useful and of course look for delicious recipes which will make it so much easier to eat well for your mental health. Bon appétit!