Nutrition Tips for Shaping your Mental Health

The link between what we eat and how we feel is more profound than we often realise. Our diet plays a powerful role in supporting mental health, influencing everything from mood stability and energy levels to cognitive performance. Key factors like inflammation, gut health, and blood sugar balance are deeply intertwined with our mental and emotional well-being, affecting how we respond to stress, how energised or fatigued we feel, and even our susceptibility to anxiety or low mood.

A diet rich in nutrient-dense foods can actively nourish the brain, help stabilise emotions, and provide protection against common mental health challenges. By making thoughtful adjustments to what we eat, we can lay the foundation for a more resilient mind and a more balanced mood. Here are some practical nutrition tips to help support a healthier and happier mind.

1. Eat Balanced Meals
Aim to eat balanced meals regularly to help maintain stable blood sugar levels. This will prevent that post-dinner slump and make you feel fuller for longer, preventing fatigue and irritability.

2. Wholesome Wholegrains
Look to include more wholegrains in your diet. Opt for wholemeal bread, pasta, rice, and a variety of grains such as quinoa, buckwheat and freekah. These slow-releasing carbohydrates prevent blood sugar spikes and crashes, helping to stabilise energy and mood.

3. Fruit & Vegetables
Eating a wide variety of colourful fruits and vegetables each day provides essential vitamins, minerals, phytonutrients, and antioxidants that help protect brain cells. Additionally, the fibre they contain supports a healthy gut, which is increasingly linked to mood and mental health - did you know 90% of your serotonin is produced in the gut!

4. Protein
Incorporate more plant-based proteins, as they are often rich in tryptophan, an amino acid linked to serotonin production and healthy brain function. Protein helps provide the building blocks for neurotransmitters that regulate mood.

5. Oily Fish
Aim to eat two servings of fish per week, including at least one portion of oily fish like salmon, mackerel, or sardines. Rich in omega-3 fatty acids, these fish support brain health and may enhance mood and cognitive function.

6. Hydration
Staying well-hydrated helps prevent dehydration, which can cause fatigue, irritability, and low mood. Drinking plenty of fluids, especially water, is crucial for mental and physical well-being.