Most of us are aware of the positive effect some foods can have on our physical health - but what about our mental health? How often do you consider whether the food that you eat is contributing to your stress, insomnia or depression?
It could even be that your diet is causing you to feel depressed, anxious or unable to sleep.
"Recent evidence suggests that good nutrition is essential for our mental health and that a number of mental health conditions may be influenced by dietary factors."
(source: mentalhealth.org.uk)
Diet plays a major role not only in mental health but also in the management of neurological conditions like Alzheimer's and Parkinson's disease.
So, it's not all about the body; what we eat isn't limited to ensuring a healthy heart, controlling weight and boosting bone strength - it affects us as a whole (holistically).
Making five small changes to your everyday eating habits can help you to feel brighter and less sluggish. However, it's important to remember that results won't happen overnight and if you are being treated for a neurological or mental health condition it is vital that you do not cease your treatment or medication without consulting your doctor.
The Five Golden Rules
- Sort your sleep out - If you suffer from insomnia and don't address it then any efforts to improve your mental health will be in vain. Foods rich in tryptophan help to produce serotonin which helps us to relax and promotes healthy sleep and a stable mood. Instead of eating a packet of biscuits with a cup of tea or coffee for supper make the change to a glass of warm milk with a slice of whole grain toast and cheese.
- Never skip breakfast - This is a huge rule! If your car has no fuel in it, then it won't run. The same goes for us and our minds. Start the day with a breakfast packed with complex carbohydrates and vitamins. A great way to kick off the day is to eat some cereal with milk and a fruit smoothie with fresh banana, strawberries and natural yoghurt.
- Snack smartly! - If you like to snack then you should be snacking on something that will help to promote and maintain the feel good factor. Pumpkin and sunflower seeds are ideal as they are tasty, nutritious and easy to snack on, a few at a time. Sunflower seeds are packed with energy, vitamins, tryptophan and essential fatty acids. They can even be sprinkled on cereal.
- Eat a brain boosting dinner - Fish oils provide an essential fatty acid - EPA that is often deficient in people with mental health illnesses. Eating a dinner of oily fish such as grilled salmon or tuna with brown rice and cabbage will help to restore any imbalances. Cabbage can be served in a salad instead of lettuce or lightly stir-fried; adding some caraway or cumin seeds will help to eliminate any gas problems afterwards.
- Variety is the spice of life - Include a myriad of coloured fruit and vegetables in your meals. Eating the rainbow way will bring huge benefits to your mental health. Live by the motto ~ eat brighter - feel brighter!
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