As we know there is a direct link between what we eat in our diet to our overall physical health. However, there has been increasing research to support this connection also to mental wellbeing. When we feel good in our bodies, this can facilitate feeling well in our minds too. All our bodies are different and with that so are our nutritional requirements; here we will help you discover what your body needs.
Key Messages
Before we get into the specifics, here are a few key messages to highlight how to improve your mood through your dietary choices.
- If you can’t have a full meal then it is better to have something small rather than to go
hungry, worry about the nutrition later.
- Eat and drink regularly; little and often if you can for a constant fuel source.
- Variety is vital. Maintaining a healthy and balanced diet can allow for your body to obtain
all the nutrients, vitamins and minerals it needs. Having this variety ingrained in your diet
can reduce the stress of monitoring what you’re eating day to day.
- None of us are the same, each age group and demographic have different nutritional
requirements. For more information just ask your local GP, qualified health professional
or check the British Nutrition Foundation website.
- All food can be beneficial, although some types are needed in larger or smaller
quantities than others.
- If you follow the guidelines and are still feeling a bit off, speak to a health professional.
Every body is unique and you should find out what works best for you.
Now it’s time to get into the specifics…
Hydration
Our bodies are over two thirds water, so it is fundamental to maintain adequate hydration levels. Water is utilised throughout the entire body, from our kidneys getting rid of waste, to our blood carrying nutrients to cells, to aiding our digestive system, and more.
Being dehydrated can have major impacts on your health and wellbeing. This, in turn, will affect your mood or lead to headaches, tiredness, confusion, and a lack of concentration.
The reason you can become tired or drowsy from dehydration is due to the drop in blood pressure. This drop leads to reduced blood flow to the brain, and thus a drop in the amount of oxygen rich blood cells the brain has access to. This leads to tiredness or even confusion and a lack of concentration. Dehydration can also cause headaches. This is due to the brain shrinking and pulling away from the skull. This puts pressure on the nerves, creating a headache.
To make sure you're keeping on top of your hydration, drink little and often, and why not keep a water bottle or jug next to you to remind you? Luckily for us, Scotland has some of the best tap water in the world so staying hydrated can be FREE!
Not a fan of water? Pop some diluting juice or flavoured electrolytes in there to keep it interesting. Remember: milk, tea, coffee and even food high in water such as fruits and veg all contribute to your water intake!
Top tip: Soups are also great for hydration and, coupled with the abundance of nutrients soup can provide, very healthy for you! Just remember to keep the lid on when cooking to prevent water soluble vitamins escaping.
Vitamins & Minerals
It is important to get a variety of vitamins and minerals through a varied and nutritious diet. Without adequate vitamins and minerals, this can lead to feeling weak, lethargic, tired, dizzy, or even increase your chance of feeling depressed and other negative head spaces. An easy (and often affordable!) way of getting your vitamins and minerals in is to have a diet rich in fruit and vegetables.
Some of the vitamins and minerals we need to thrive cannot be synthesised in the body and as a result must come from the diet. Therefore, this is why it is so important to have a varied diet full of different colours, textures, flavours, and different types of food.
To get a full list of where all the vitamins and minerals comes from, head to NHS Inform for more information!
Top Tip: Take Vitamin D supplements over the 6 months of winter to help improve your mood and increase uptake of nutrients
Carbohydrates
Carbohydrates are fundamental to the functioning of our brains. The energy needed for focus and concentration comes from our blood sugar levels, which in turn come from the foods we eat.
Carbohydrates such as bread, cereal, pasta and rice all contribute towards this, with the wholegrain varieties releasing the energy more slowly than their white counterparts. This slow release helps keep your blood sugar levels stable and prevents the feeling of tiredness and weakness.
Top tip: Other sources of carbohydrate come from fruit, vegetables, legumes, and even dairy so it is important to have as varied a diet as possible!
Fibre
Did you know your stomach and brain communicate? There is a reason your stomach is also referred to as the second brain, this link is known as the ‘Gut-Brain Axis’.
Fibre can only be found in plants and so having vegetation or ruffage in your diet is important. Physically, adequate consumption of fibre has links to reduced risk of heart disease, stroke, Type 2 Diabetes and bowel cancer; but the main benefits we receive from consuming fibre is the prevention and relief of constipation. You can find fibre in a diet rich in grains, nuts, beans, pulses and even your fruit and vegetables. Wholemeal breads, pastas, wholegrains and brown rice can also contribute towards your daily fibre intake.
Mentally, fibre takes a critical role in keeping your stomach happy by nourishing beneficial bacteria in the gut and promoting microbial diversity. This then influences the production of neurotransmitters such as serotonin and dopamine - also known as the 'happy hormone'.
The world of nutrition is a big and beautiful one so we hope this quick run down has helped you have a greater understanding of how your diet impacts your mood. As discussed earlier, we all have individual needs and requirements so make sure to find what works for you and speak to a medical professional if necessary.
Do you have your own tips or tricks? Let us know in the comments or get in touch!
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