Enrich’s Guide to…Food for Mental Wellbeing

Good mental health is more than just the absence of mental illness – it means we are in a state of wellbeing that allows us to feel good and function well in the world. We can cope with the normal stresses of everyday life, as well as learn and work productively. Mental health can be affected by a wide variety of individual, social and structural 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.

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. Drops in blood sugar, as can happen when we have not eaten for a long period, can cause tiredness, irritability and low mood. Our brain is always on and needs a steady source of fuel to keep our body working at its best. Consuming three meals a day, as well as snacks, can keep our energy levels steady. On the flipside, regularly consuming foods high in sugar can also cause blood sugar fluctuations, as these foods are rapidly broken down by the body. A diet that contains wholegrain carbohydrates and protein 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 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.

And as always, fruits and vegetables are the best source of all the nutrients we need for good health. A wide variety is best for ensuring we have all of 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, sousing frozen or pre-chopped vegetables can be helpful, and still provide us with the nutrients we need.

Are there any specific foods I should be including?

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, like beans, lentils and wholegrains, or fermented foods such as yoghurt, kombucha or sauerkraut.

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?

Try to stay hydrated, as dehydration can cause problems with concentration or thinking clearly. Water is always 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.

Strategies for eating well when we are experiencing difficulties with mental health 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.

Social connections are really important for our mental health, and eating meals with other people can have many benefits for our health. Particularly in times of stress, they can give us a sense of regularity and rhythm in our lives. If we can, it can help to make the most of mealtimes by setting aside distractions and eating with family or friends.