Enrich's Guide to Eating for Mental Wellbeing

Focusing on our mental health has become integral to how we live our lives. Its importance is growing year after year and having good mental health is something we should all be striving for. What does it mean to have good mental health? It means we are in a state of wellbeing that allows us to feel good and function well in the world. Mental health can be affected by different factors, but the food we eat can have an impact on our state of wellbeing. Our everyday diet can influence our mood and emotional wellbeing, making it an important consideration when trying to look after or improve our mental health. This month at Enrich, we dive into how food, hydration and our other pillars of Enrich affect our mental wellbeing.

What should I be eating to promote good mental health?

One of the best ways to stabilise our mood and promote good mental health is to eat regularly. Consuming three substantial meals a day, as well as snacks, can keep our energy levels steady and keep our brain active. Our brain is always on and needs a steady source of fuel to keep our body working at its best. A diet that contains wholegrain carbohydrates, lean protein and plenty of fibrous fruit and vegetables can help to slow down this digestive process and maintain a steady supply of glucose to the brain, helping us to stay feeling well.

Protein is important for many functions within our bodies, but it plays a critical role when it comes to mental health. Proteins are broken down in the body into smaller units called amino acids, which are then used to make the hormones necessary for positive mental wellbeing such as serotonin and dopamine. Including a source of protein at each meal can also help to regulate blood sugar and stabilise our mood. Try including lean proteins like chicken or fish or plant proteins like tofu or lentils for extra fibre and nutrients. As always, fruits and vegetables are the best source of all the nutrients we need for good health, along with being rich in fibre. A wide variety is best for ensuring we have all the vitamins and minerals we need to keep our body and brain functioning well. It can be difficult in times of stress to think about preparing fresh vegetables, so using frozen or pre-chopped vegetables can be helpful and still provide us with the nutrients we need. On the flipside, when we haven’t eaten for long periods of time, we can experience drops in blood sugar which causes lethargy, irritability and low mood levels. Skipping meals tends to raise our cortisol levels.

Are there any specific foods I should be including?

Yes, of course! There is growing evidence to suggest that our gut and brain are intimately connected, in what is known as the ‘gut-brain axis’. We have all experienced the effect our brain can have on our gut in times of stress or anxiety, speeding up or slowing down digestion. However, the relationship goes both ways, and the health of our digestive system can contribute to positive mental wellbeing. Our gut produces many important molecules, including mood-boosting serotonin. We can help our gut to function at its best by consuming foods high in fibre (beans, lentils and wholegrains), fermented foods such as yoghurt, kombucha or sauerkraut, antioxidants (citrus fruits, peppers, broccoli, carrots, nuts and seeds, avocado), and anti-inflammatory foods(berries, nuts and seeds, fatty fish, olive oil, leafy green vegetables).

Two very important nutrients that directly help our brain functionality are Vitamin B12 and Omega-3 and Omega-6 Fatty acids.

Vitamin B12 is found primarily in animal products like meat, milk or eggs. It is used by the body in the production of important neurotransmitters such as serotonin and dopamine, which are crucial for mood regulation. Symptoms of a B12 deficiency can include problems with mental health such as fatigue, lethargy, confusion and irritability.

Our brain needs fats to function at its best, specifically the unsaturated fats omega 3 and omega 6. These kinds of fats are essential for the structure of brain cells and cannot be made within the body. This means we need to get them from our diet, with the best sources being oily fish, walnuts and flaxseeds.

What else can I do to look after my mental health?

Strategies for eating well when mental health is suffering are useful to think about. Preparing meals which can be doubled and frozen, ready for times when we do not feel like cooking, can be a great support. Utilising frozen, tinned or dried fruits and vegetables can be an easier option and still provide the nutrients we need.

Hydration: Try to stay hydrated, as dehydration can cause problems with concentration or thinking clearly. Drinking enough helps to support our mood and cognitive function, with water always being the best option, but tea, coffee, juices and smoothies can all help to boost hydration levels. However, these drinks can also contain high levels of sugar or caffeine, which can negatively impact our mood in other ways. Using a reminder on your phone can help in remembering to drink water.

Mindfulness: Factoring in mindfulness into our daily routines is a big help for our mental wellbeing. Making sure to spend some time to yourself in the day, whether that be journalling, practicing a hobby or whatever you see fit. Taking moments like this help to reduce our stress and anxiety and allows us to recharge.

Sleep: Getting enough sleep is arguably the easiest way to boost our mental health. Sleeping 8+ hours allows our brain time to calm, relax and enhance our cognitive function. Without rest, our mood and emotions become heightened and our wellbeing suffers.

Exercise: Movement is key for boosting our mood. Exercise stimulates serotonin and endorphins (happy hormones), helping to reduce our stress and anxiety and enhance our emotions. Exercise also helps to boost our self-esteem, increase confidence and when done socially, can combat feelings of isolation and loneliness, thus, boosting our mental health.