Written by Holly Harcourt
Holly is the face behind the Self Love Revolution. She's the expert nutritionist on my 12-week programme, Overcoming Anxiety.
You can find more about Holly and how to work with her here: https://selfloverevolution.co.uk/
Follow her on Instagram: @theselfloverevolution_
The relationship between our diet and our mental health is complex. However, research shows there is a link between what we eat and how we feel and eating a healthy balanced diet can help you feel better mentally, physically and emotionally.
Nutrition can be a bit of a minefield and it’s not always easy to know where to start but, you don’t have to make a huge overhaul to your diet in order to feel the benefits.
Here are a few simple tips to get you started:
Eat regularly. This can help stop your blood sugar level from dropping, which can make you feel tired and hangry.
Stay hydrated. Even mild dehydration can negatively affect your mood, energy levels and ability to concentrate. Aim for 2 litres of water a day.
Eat the right balance of fats. Your brain needs healthy fats to operate properly. They’re found in things such as olive oil, rapeseed oil, nuts, seeds, oily fish, avocados, milk and eggs. Avoid trans fats if possible – often found in highly processed foods – as they can be bad for your mood and your heart health.
Include more whole grains, fruit and veggies in your diet. They contain the vitamins and minerals your brain and body need to stay well. They also include fibre which supports your digestion, gut health and immune system.
Include some lean protein with every meal. Protein contains an amino acid that your brain uses to help regulate your mood, it also helps you stay fuller for longer and helps curb unnecessary snacking and cravings.
Look after your gut health. Your gut can reflect how you’re feeling: it can speed up or slow down if you're stressed. Healthy food for your gut includes fruit, vegetables, beans and probiotics, like kefir, yoghurt, tempeh, kimchi, sauerkraut and kombucha.
Be aware of how caffeine can affect your mood. It can cause sleep problems, especially if you drink it close to bedtime, and some people find it makes them irritable and anxious too.
Drinking too much alcohol can disrupt chemicals in the brain that are important for good mental health and also disrupts our sleep, which affects our hunger hormones and means we're more likely to crave junk food. Certain foods can impact digestion and make you feel unwell, like highly processed foods and this is intricately related to mood. For example, reaching for junk food, may give you a quick high, but it is short lived and afterwards you’re more likely to feel tired, have low mental focus, feel bloated or sluggish which in turn will negatively affect your mood and energy levels.
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