Foods to Boost Your Energy & Mood

We all have days when we wake up feeling a little lacklustre. Its tempting to reach for a sweet treat to boost your mood. However, whilst that sugary treat may give you a little lift in the short term, you may soon find your energy crashes considerably after the effects have worn off.

Below I've outlined the top mood boosting remedies to have you feeling like you again.

"The link between physical health and what you eat is well understood, but did you know that what you eat has a huge impact on your mood and how you feel?"

We seemed to have lost sight of this connection in modern day, as it was common knowledge in times gone by. Way back when (think medieval times), people would eat quince, dates and elderflowers, if they were feeling a little blue, and use lettuce and chicory as nature’s tranquilisers.

Modern science has extensively studied the impact of food on mood, and we now understand why food has such a positive (or negative) effect and also which foods we should be eating more (or less) of to support mental health.

Managing anxiety, stress, depression and other mood disorders is complex, and there’s no one-size-fits all solution . But we know that the right diet and lifestyle plan combined with motivational coaching to help you every step of the way can be an enormous help.

Mood & Energy Boosters

• Mood-boosting foods high in vitamin B: foods like nuts, seeds, beans and green leafy vegetables (which also include essential zinc and magnesium) are good for mental stability.

• Eating low GL (glycaemic load) carbohydrates keeps your blood sugar level even and minimises mood- altering blood sugar dips.

• Eating sufficient protein gives you an optimum supply of essential amino acids. Have some form of protein with every meal and snack.

• Eat whole, unadulterated food, high in soluble fibre (beans, lentils, oats).

• Eat 3 meals a day with a mid morning and a mid afternoon snack.

• Foods containing high amounts of essential omega-3 fats as well as vitamin D. Include a serving of each of the following foods in your diet every day: fish (especially oily fish such as salmon, mackerel, herring, kippers, sardines, tuna) or free-range eggs or free-range chicken, or turkey. Nuts, seeds and beans, especially flaxseed, pumpkin seeds, almonds, and all beans. All berries, cherries, plums, apples and pears, green vegetables: broccoli, asparagus, peas, artichoke, kale, cabbage, watercress, rocket.

Mood & Energy Drainers

• Avoid sugar in its many disguises and limit foods containing carbohydrates that break down into sugar fast – bread, rice, pasta, pastries, cakes and cookies.

• Avoid foods high in hydrogenated, processed fats or damaged fats, such as sausages, fried foods and junk food.

• Reduce wheat and milk, common contributors to food intolerances and altered moods.

• Limit or avoid caffeinated drinks (1 coffee or 2 weak teas a day). Limit or avoid alcohol (no more than 3 small glasses of wine, half-pints of beer or measures of spirit a week – and not all on the same night)

The very edited highlight of the research into what you should eat to balance your energy and improve your mood is to follow a Mediterranean-style diet featuring plenty of whole, natural foods. That also means learning to balance your blood sugar levels. Loss of blood sugar balance has a clear link to stress, anxiety and depression. 50% of low mood is down to blood sugar imbalances. Learning how to become a master of your blood sugar balance is the secret to having more energy, a better mood and controlling your weight – and losing it if you need to.

In the same way that eating well can positively influence mood, making poor food choices can have the opposite effect. Research by a team at Binghamton, New York, showed that young adults under 30 who ate fast food more than three times a week scored higher when it came to levels of mental distress. The same researchers found that those who ate meat fewer than three times a week had more mental health problems (potentially as the amino acid tryptophan found in meat is the pre-cursor to the feel-good chemical serotonin).

If you have tried to make changes on your own in the past, you’ll understand that having the knowledge is only a very small piece of the puzzle. My Nutritional Therapy services can help to support your mood, boost your energy and help you get motivated and back to living life to the full. If you would like to find out more why not book in here for a free 15-minute call to see if a personalised nutrition and lifestyle plan could be right for you.