Balance your blood sugar levels

A typical Western diet is high in sugar and the wrong sorts of carbs. White pasta, bread and biscuits release sugar into the blood much more quickly than healthier complex carbohydrates and protein-rich foods. Typical symptoms of the resulting blood sugar dysregulation include irritability, mood swings, energy dips and feeling “hangry”. If that sounds familiar, try reducing sugar, switching pasta or white rice for brown rice or quinoa, and be sure to include a protein source with every meal as this slows the release of sugar into the blood.

Look after your gut

We instinctively know there is a link between the gut and brain. Most of us have experienced “butterflies” in the tummy, or had a “gut feeling” about something. In fact, the gut and brain develop from the same embryonic tissue in the womb, explaining the connection.

Did you know that 90% of serotonin – our “happy hormone” is actually made in the gut?

Gut related health issues like IBS are increasingly common in the modern world, and this may be explained by the chronic stress many of us are under.

So one thing you can do to support mental wellbeing is to look after your gut. Most people don’t get enough fibre; ensure you are including vegetables or salad with every meal, as well as wholegrains like brown rice, oats, or quinoa. Probiotic food and drinks like kombucha, sauerkraut, kimchi and miso are great boosters for gut health too.

Don’t skip on the fats

It feels logical to assume that fat makes us fat and for a long time we were lead to believe that fats were the enemy. That is changing now and rightly so as fats are really important for health. Brain health and therefore mental wellbeing is an area that particularly benefits from good healthy fats. This makes sense when we consider the brain is 60% fat, the fattiest organ in the human body!

This isn’t an excuse to load up on cakes and biscuits though, it’s good quality, healthy fats we are aiming for, and especially omega-3 fatty acids. The main source of these is oily fish, like sardines, mackerel or salmon. If this is something you eat, aim for 3 portions a week.

Plant sources of omega-3 include walnuts, flax seed and chia seeds, which are great to include in the diet daily. Plant sources do need to be converted to the active form though so supplementation is recommended – discuss your needs with a nutrition professional (like Ruth).

Ditch the ultra-processed junk foods

If you do just one thing for your physical and mental health, make this be it. Studies have found that people eating fast food three times a week suffered greater mental distress, while those eating a Mediterranean style diet had better mental health. Foods we make ourselves at home are more likely to be made from better quality, nutrient-dense ingredients. Furthermore, food loses nutrients as it ages, so preparing food as fresh as possible is always a good idea.

Cooking from scratch doesn’t have to be as time-consuming as you think. Being prepared helps. Ensure the cupboards and fridge are stocked with the right sorts of foods. Are there a couple of go-to recipes you know really well that you could cook even when you are busy or tired? Make sure you have the ingredients you need in stock. You can find some quick and easy meal ideas here.

Further support

If you think you may have a serious mental health issue or are depressed, always discuss this with your doctor. You can also approach a Nutritional Therapist or Health Coach like Ruth for advice tailored to your specific needs.