When I read recently that one in five people in the UK suffer from some form of anxiety or depression I realised how little support there is for people nutritionally when it comes to controlling moods and feelings. Although emotions often stem from incidents or events in our lives, our reactions to events may sometimes be caused by the foods we eat or the ways in which we eat them.
Almost everyone who comes to the clinic I work in is unaware of what they should be eating to stabilise energy levels and mood. This simple advice can make all the difference to someone who is feeling low emotionally. Sometimes this empowering information and knowledge alone can give an emotional boost.
So here are my five top tips for improving mood with food!
1. Blood Sugar Balance. If your blood sugar levels are fluctuating throughout the day then your mood will join them on the roller coaster. Avoid caffeine, sweet snacks, simple carbohydrates (especially refined ones), fruit smoothies (always add protein and fat e.g flax seed and coconut oil). Try to balance your plate with 1/3 protein with each meal.
2. Vitamin D. Research shows there may be a link between depression and vitamin D deficiency, no wonder the UK are suffering. The good news is summer is on the way so get out in that sunshine for 15 minutes a day without sun cream - then whack some on to protect your skin for the rest of the day.
3. Magnesium. This is also referred to as our relaxing mineral, it may contribute to feelings of calm in the muscles and help to keep our mood more stable too. Apparently 6/10 women are depleted in this mineral! No wonder the day feels stressful!
4. Essential Fatty Acids. Our brain is made up of about 70% fat. If you are depleting your body of essential fats in the hope that it will help you lose weight? Think again. If your brain is not supported and your hormones cannot transport effectively around the body then your mood may suffer. Choose oily fish 2-3 times a week, flax seeds and supplementation of high grade fish oils to get your quota if you think you may not be getting enough.
5. Hydration. If you are not getting enough water, it is unlikely your body is getting what it needs to function and release toxins. Adults are recommended to drink 1.5-2 litres of hydrating fluids a day (water, herbal tea, juice diluted (1-juice to 4- water), so get measuring!
http://www.guardian.co.uk/society/2013/jun/19/anxiety-depression-office-national-statistics
