Food & recipes

Food For Thought

Tweak your mood through your diet with these holistic health swaps

While we know that certain foods can have a negative impact on our physical health, from our weight to our energy levels, we often overlook the fact that what we eat can also have an effect on our mental health. So, next time you find yourself under stress, or simply need a mood-booster, you can put down that tub of chocolate ice cream, and reach for these good mood foods instead.

The whole picture

“The food that we eat can have a huge effect on the state of our mental health,” explains Uxshely Carcamo, founder of The Food Psychology Clinic (thefoodpsychologyclinic.co.uk). “Our food choices impact the body’s chemistry, the production of hormones, our blood sugar levels, and levels of inflammation within the body – all of which, in turn, have an impact on our mood and our thoughts.” Ellie Clarke BSc DipNT, nutritional therapist and yoga teacher (ellieclarkewellbeing.com), agrees:

“Nutrients obtained from your diet provide the fundamental building blocks for the physiological processes that take place in the body; many of which are associated with mental health. Various studies compare the effects of a low-quality diet with those of a higher-quality, wholefoods diet, and find poor diet to be significantly linked to an increased risk of low mood, depression, and other conditions such as attention-deficit disorder and poor concentration.”

Stress-busting foods

If you’re trying to keep your mood up while under pressure, your first port of call may be a steaming cup of coffee. But be wary of caffeine, as it’ll only exacerbate your anxiety, and is likely to impact your sleep, too. So, instead of relying on coffee, opt for a green tea, or even try a plant-based latte, such as matcha or turmeric if you need something warm and uplifting.

Uxshely says: “If you want to boost the state of your mental health, limit your free-sugar intake – this means the sugars found in sweets, cakes, and biscuits, as well as the sugar in honey and fruit juice. These can spike your blood sugar levels, and cause fluctuations in energy and mood. In addition, slow-release carbohydrates are much better for your body than refined versions, and will help you to keep your mood more consistent throughout the day.” Great sources of slowrelease carbohydrates include wholegrains like brown rice, steel-cut oats, and sweet potatoes.

In addition, plant-based proteins such as lentils, tofu, and tempeh are essential for building neurotransmitters, which help send chemical messages that can affect everything from our mood to our fears and sleep. Another important neurotransmitter is serotonin: directly linked to our mood, the majority of it is produced in the gut, so eating gut-friendly foods is a great way to improve mental health, too. Opt for fibre-rich foods such as wholemeal bread and brown rice, lentils, fruit like bananas, and vegetables. Probiotic and prebiotic foods are also ideal for gut health: probiotics include yoghurt (with no added sugar), kefir, sauerkraut, kimchi, and tempeh; prebiotics include garlic, onion, chicory root, carrots, and leafy greens. When it comes to the production of serotonin, a lack of nutrients like B vitamins, calcium, and magnesium may interfere with your body’s ability to produce the vital chemical, potentially manifesting into symptoms such as anxiety and depression, Ellie says. Dark green leafy veg, such as spinach, kale, and cavolo nero are rich in B vitamins and magnesium, while fortified cereals are great for boosting your calcium levels. “Cortisol, which is produced in excess during times of high stress, depletes the body’s stores of vitamin C. Including citrus fruits or berries daily will provide the body with a boost of vitamin C.” Our lifestyles can play a part, too, so if you find yourself sleep-deprived or eating irregularly, this could be causing additional stress, as well as dips in your blood sugar, which in turn leads to more cravings. While it’s tempting to reach for sugary and starchy foods, remember that they’re only quick fixes. They may provide instant gratification, but this surge will be followed by a decrease in blood sugar levels that will once again leave you feeling low and lacking in energy or motivation. Instead of reaching for a bag of crisps or a bar of chocolate, opt for a healthy snack like fresh fruit, rye bread, boiled eggs, nuts, or seeds.

Healthy habits

It’s not only what you eat that could be affecting your mood, but how and when. While there’s conflicting evidence about whether it’s more beneficial to eat regularly throughout the day to maintain stable blood sugar levels, both Uxshely and Ellie recommend what’s known as intuitive eating. This means you should eat when you feel hungry. “People do well on different meal schedules,” Ellie says. “While some thrive when eating little and often, others fare better on three substantial meals a day.

What’s most important is that we eat enough to compensate for our energy expenditure, and that the quality of food we’re eating provides the vitamins, minerals, and nutrients for our bodies to function well. Obtaining nutrients from a balanced diet is integral for the production of hormones related to mood and sleep, so focusing on every meal being an opportunity to nourish the body with microand macro-nutrients is a great place to start for feeling well.” Try your best to eat healthily as often as you can, but be kind to yourself, and be flexible. Ellie says, “When you take the time to tune in, you’ll be surprised how incredible your body is at telling you what it needs. If you’re feeling depleted or down, rather than powering through, it’s important to take time out and be gentle with yourself. Sometimes the best stressbusting, mood-lifting treatment is a hearty dinner, some dessert, and an early night.