Return News

Nutrition and Mental Health

A diet of nutrient rich, well balanced foods can help us think clearly and feel more alert.  It can also improve concentration, focus, attention span, stress management and sleep quality.

Essential to balancing our mind and body each day we should focus on the 4 pillars of; Eat, Move, Sleep and Relax.

Here are just a few small ways to help improve your overall diet and help to bring your mind and body back into balance:

1. Eat Balanced Meals

Include all three food groups (carbohydrates, proteins and fats) into each meal and snack.  Eating regularly can help avoid a drop-in blood sugar, which can make you feel tired and bad tempered.

2. Eat Plenty Of Fruits, Vegetables and Wholegrains

Loaded with fibre, vitamins, minerals and antioxidants, these foods have many health benefits, both mentally and physically.

3. Eat Adequate Protein In Each Meal

Protein is vital for the body to create new cells and tissues.  Protein contains amino acids that help your brain regulate your mood.

Examples of protein rich foods: Eggs, Nuts, Legumes & Seafood.

4. Eat Healthy Fats

A small amount of fats is essential to a healthy balanced diet.  Fat is a source of essential fatty acids, which the body cannot make itself.  Fat helps absorb vitamin A, vitamin D and Vitamin E.  Your brain needs healthy fats to keep working well.

Examples of healthy fats:  Oily Fish, Nuts, Seeds, Olive Oil & Avocados.

Avoid trans fats found in processed or packaged foods, as these can affect mood.

5. Feed Your Gut Bacteria

The bacteria in your gut is incredibly important for your health and weight.  But it also produces neurotransmitters that the brain uses to regulate basic mental processes, such as learning, memory and mood.

Include: Prebiotic Foods, Fermented Foods, Vegetables, Wholegrains and eat a diverse range of foods.

6. Minimise Sugar And Caffeine Intake

Overconsumption of sugar can trigger imbalances in certain brain chemicals.  Overtime these imbalances can lead to low mood or depression.  

Caffeine stimulates the central nervous system.  Overconsumption of caffeine can increase anxiety and irritability and may have an effect on sleep patterns.

7. Avoid Restrictive Diets

Instead adopt a healthier lifestyle and focus on nourishing your body and brain, instead of depriving them

8. Stay Hydrated

Drinking water and staying hydrated helps to ensure your body and mind is functioning optimally.  Being hydrated will enable you to; think faster, focus more clearly and feel energised.

9. Get Moving

One of the best things you can do for your physical and mental health is move your body.  It releases endorphins that help relieve stress.  It allows us to take a break from everyday challenges and responsibilities.  It helps to move emotions through our bodies and it strengthens the connection that we have with our bodies.  

10. Share Meals With Others

Set aside time each day or week to eat with family or friends.  There are many social, biological and psychological benefits of eating meals with others.  Feeling connected to others and talking and listening to others during a meal slows down our eating, benefitting our digestion and feelings of satisfaction with the meal.  Whilst feeding our social needs, benefits our overall mood.  

Disclaimer:  Each individuals’ dietary needs and restrictions are unique to the individual.  You are ultimately responsible for all decisions pertaining to your diet and should not proceed with any of the above unless you know you are safe to do so.  If you are unsure, then don’t use it.

Other Categories:


January 19, 2023

Spread the word:

Get  In Touch
We'd Love a Chat