Research is increasingly finding links between what we eat and mental health conditions, such as anxiety and depression. By making a few small changes to your diet, you can improve your mood and mental health.
1. Eat foods rich in fibre such as wholegrains and vegetables. These are important prebiotics which the good bacteria in our gut consume. Helping our bodies improve immunity, mood and mental health.
2. Keep sugary processed food to a minimum particularly from mid-afternoon onwards. Anxiety is affected by sugar and keeping control of your blood glucose levels throughout the day has been shown make it easier to fall asleep and to help you sleep better at night.
3. Drink 6-8 cups of water a day, staying well hydrated helps your body function properly.
4. Include a small handful of brazil nuts in your day. Brazil nuts contain high amounts of selenium, an important precursor to serotonin, a hormone that is important for good mood.
5. Eat the rainbow- add some spinach to a smoothie, try some edamame or fruit for a snack and increase the vegetables at your mealtimes. Vegetables are high in vitamins, mineral and antioxidants that help decrease inflammation in the body,
6. Increase the variety in your diet. This is helpful for giving you a great variety of vitamins, minerals and phytonutrients to help the body to work effectively and has also shown to be helpful for your mental health. A wider variety of plant foods, increases the diversity of good bacteria in your gut, improving its ability to function properly, supporting your immunity and mental health.
7. Exercise regularly, exercise increase your endorphin levels, which are the bodies mood regulators, reduces stress levels and helps improve your sleep.
For an individualized nutrition plan to help improve your mental health book an appointment with Amy, online or by email at [email protected] . Amy is a dietitian that lives in Brisbane Australia and can see clients at her office in Eight Mile Plains or online through Zoom.