We’ve all experienced how periods of eating little nutritious food, can have a huge impact on our moods, making us feel tired and irritable. So, it’s unsurprising that food can be a great tool for boosting your overall mental wellness. Although it’s not a replacement for therapy or medication, eating in a way that makes you feel well is one of the simplest ways to practice self-care, so here are our top tips on what to eat for better mental health:
Eat Balanced, Regular Meals
Eating irregular meals, especially ones full of quick-releasing carbohydrates, will send your blood sugar levels on a rollercoaster ride, making you feel tired and irritable. Choosing to eat smaller portions of slow-releasing foods, such as brown rice, oats or quinoa, at regular intervals throughout the day will keep you feeling fuller for longer and more mentally stable.
Drink Less Caffeine
If you suffer from anxiety, drinking a lot of coffee isn’t going to do you any favours. Caffeine is a stimulant, so it can give you a quick energy burst, but will likely be followed by a crash. It can also heighten symptoms of anxiety, such as a racing heart, thoughts and inability to sleep.
Get In Your Omega 3’s
Who knew your favourite salmon dish could do wonders for your brain health? Foods high in omega 3’s, such as salmon, mackerel and walnuts will help support the functioning of your brain and can even help to reduce symptoms of depression.
Eat Your Dark Leafy Greens
There’s a reason your Mom always told you to eat your greens. Dark, leafy greens, such as kale, spinach and swiss chard, are some of the most nutrient-dense vegetables you can get. They contain a whole host of vitamins, minerals and phytochemicals, all essential for you to feel your best in both body and mind.
Eating plenty of lean protein helps to keep your serotonin levels balanced – thanks to the amino acid tryptophan. produces the neurotransmitter best known for boosting your mood, so fill up your plate with protein sources such as white fish, chicken, whey protein and eggs.