Good Food for Good Mood

There is no disputing that good nutrition, as an essential part of a healthy lifestyle, helps you to achieve the best physical health. New research shows just how important nutrition can be when it comes to mental health too.

Nutrition and mental health are clearly interconnected. For example, you may have experienced the impact that stress and other mental health challenges can have on appetite, food choices, cravings, weight, etc. There are ways to take back control and strategically use nutrition as one of many tools to improve mental health.

According to the Food & Mood Centre at Deakin University in Australia, “There have been many studies that have demonstrated that a good quality diet is important for the prevention of mental disorders.” This means that by eating a nutritious, balanced diet, you can lower your chances of experiencing mental health concerns in the future.

The good news is that recent clinical trials have found that improving food choices can help to reduce symptoms and improve moods. Choosing the right foods, drinks, and supplements can make a big difference.

Food and nutrient strategies for better moods

There are a lot of nutrition strategies that can help to reduce stress and optimize moods in general, whether it’s for depression or anxiety. Let's take a look! 

1. Eat a variety of balanced, healthful foods 

Ensuring you get a variety of foods helps you meet your nutrition needs for optimal health (physical and mental) every day. This includes loading up on fruits and vegetables, and getting enough protein, fiber, and healthy fats. A recent clinical study showed reduced symptoms of depression when participants improved the quality of the foods they ate for three months. The improved diet focused on getting whole grains, fruits, vegetables, dairy, olive oil, and nuts every day; plus legumes, lean red meat, fish, poultry, and eggs a few times per week.

2. Create a weekly Meal Plan

Sometimes our moods and life in general disrupt our eating patterns. We may forget to eat meals in the first place, or double-up when we forget that we’ve already eaten a meal. Regularly eating nutritious meals can help balance moods. If it will help, consider setting yourself reminders or scheduling mealtimes to ensure that you nourish your body and mind on the regular. Perhaps a meal plan that has all of your meals laid out for you is what you need.

Not sure where to start or don't have the time to invest in creating a plan?

Take a peak at a couple of my done for you meal plan programs.  

CLICK ON THE PROGRAM

Day Meal Prep Challenge ~ 3 weeks of recipes, grocery lists, videos, tips and more!

In my 21-Day Meal Prep Challenge you  be learn to make some healthy and delicious recipes you can cook once and eat for days. There will also be some learning about the benefits of meal prep, selecting local and seasonal ingredients, building healthy habits and so much more.

Mediterranean Diet ~ 4 weeks of Recipes! Downloadable content for food dos and don't and flavor guides. 

This meal plan is designed to support optimal health by incorporating
nutrient-rich foods that are staples of the Mediterranean diet.
By embracing the Mediterranean lifestyle, you'll nourish your body
with ingredients that promote overall well-being. Whether you aim to
improve energy levels, support digestion, or enhance your overall
health, this meal plan provides a balanced approach to eating.

3. Enjoy your meals mindfully 

Eating mindfully is when you pay attention to your food when you eat. This means making thoughtful food choices, eating slowly, chewing well, and savoring the flavors and textures. Not only does mindful eating help keep you focused on enjoying the food in front of you in the present moment, but it helps improve digestion and can positively influence mental health.

4. Consider probiotics 

Several recent studies have found that probiotic supplements may help with depression and anxiety. Probiotics are friendly, live microbes that can improve gut health and are often found as dietary supplements. 

The ability of probiotics in the gut to influence moods is because of the gut-brain connection. The gut and brain communicate with each other through the nervous system, as well as via molecules called neurotransmitters. This is the same connection that can cause stomach upset during stressful times, and why some gut conditions can trigger depression or anxiety. It’s an emerging area of research now that is shedding light on how we can leverage gut health for better mental health.

5. Curb intake of refined sugars 

There’s a link between depression and consuming a lot of refined sugar (like the kind found in sweets, desserts, sodas). One of the reasons is that the brain depends on a steady supply of blood sugar (glucose). When we eat or drink refined sugars, they’re absorbed very quickly and spike blood sugar levels like a rollercoaster. This effect can then impact the brain and influence moods. Many people find that when they’re feeling down, they crave sweets to help boost their moods. So while sweets may seem to feel good temporarily, over the long term they can lead to worsening mood swings. 

A nutrition strategy that can help reduce intake of refined sugars is to have healthier foods available—especially when it comes to snacks and desserts. Instead of reaching for sweets and sugary drinks, consider fruits, nuts, and unsweetened beverages like fruit-infused water and teas.

6. Lifestyle Habits Matter!!

While nutrition is essential for good mental and physical health, there are other lifestyle factors that can also play a role.

7.Physical activity  

Exercise can lower symptoms of depression and anxiety—especially when done regularly (e.g., during most days). Physical activity helps us to reduce stress hormones, lower our blood pressure, and release “feel good” compounds called endorphins.

Just 30 minutes of walking per day can help improve your mood. According to the National Institute of Mental Health, you don’t need those 30 minutes to be done in one session. Breaking it down into three 10-minute sessions during the day can add up to the same health benefits.

8. Enough sleep 

Getting enough quality sleep is great for your body and mind. Sleeping 7-9 hours/night can help you get into deep REM (rapid eye movement) sleep which allows the body to repair tissues and supports a healthy immune system.

The most impactful strategy to get better sleep is to make it a priority and stick to a schedule. You can also try to stop screen time and bright lights before bed as they can trick your brain into thinking that the sun is still out and you should stay awake.

9. Stress management 

Other activities that can help to manage some of the stressors that lead up to or worsen depression and anxiety include mindfulness, meditation, relaxation exercises, deep breathing, and taking time each day to pay attention to the positive. These activities can help to reduce muscle tension, lower the heart rate, and calm the mind.

Examples include practicing gratitude or journaling about good things that happen, noting why you appreciate them and focusing on the positive by challenging negative thoughts. Perhaps you can take some breaks each day to listen to your favorite music, play a game, read, or enjoy a hobby. (Mah jongg is my new favorite!!)

10. Stay connected 

Being social with people whom you care about and who care about you is an often forgotten step toward optimal mental health. Reaching out and keeping in touch with friends and family regularly—especially when you need support—can make a world of difference. You can also meet new people by joining a group or volunteering to support an issue that means a lot to you.

Final Thoughts…

Nutrition can play a big role in reducing the risk of getting depression and anxiety in the first place, and to help manage the symptoms once they occur. The vitamins, minerals, proteins, carbohydrates, and fats we eat are used to help fuel and function our physical and mental health. This means that our food choices can help to optimize more balanced moods.

For your mental health, enjoy a nutrient-rich variety of foods that include fruits, vegetables, whole grains, nuts, seeds, and proteins. Cut back on foods that have refined sugars.

Wondering how to add mood-boosting foods into your current dietary lifestyle? Want some delicious healthier alternatives to sugar-packed sodas and desserts? Need recommended high-quality supplements or probiotics?

Click HERE to Book a free consult with me today to see if I can be of service to you!

In Good Health,

Julie