How the power of food can also be transformative for our mental health
Our emotional health and well being is challenged at the best of times with unexpected life events, busy work days and caring for family and friends but never before have we been thrown into emotional turmoil in the way we have during the pandemic. While it’s not always easy, it’s important to try to reflect on our own health and well being and seek to implement some positive changes or form new habits.
The food we eat is often seen as fuel to keep our body functioning. However, the power of food can also be transformative for our mental health. New research and evidence is constantly emerging that highlights the links between the food that we eat and our mood. Finding the right foods and lifestyle that work for our body’s and minds is a unique process.
As a registered nutritional therapist I focus on four key principles, which can help to optimise mood. Becoming more aware of the principles of Balance, Nourish, Real and Mindful and implementing them may help us achieve a good equilibrium.
Balance
Balancing hormones such as insulin and cortisol (stress) can make a real difference to our mood. We ideally want our hormones to be so well tuned they coordinate like a Philharmonic orchestra, which roughly translates to ‘loving harmony’. Unfortunately so many of us have very different tunes playing in our own bodies that are not quite as easy on the ear. The key is focusing on keeping blood sugar balanced throughout the day by becoming aware of the importance of both protein and fibre with all meals and snacks. Protein and fibre help slow the release of sugar in the carbohydrates we eat. When we look at our plate it’s important to include some quality protein. This can take many forms such as meat, eggs, fish, dairy, beans, lentils or other sources such as tofu and the fibre content found in wholegrain foods (complex carbohydrates) and vegetables. Certain foods known as high glycaemic foods can convert to sugar very rapidly so implementing some simple swaps to include more low glycaemic foods into our meals can be beneficial. Examples include brown rice rather than white or whole-wheat bread as the fibre content helps to slow the release of the sugar. Stimulants such as caffeine and alcohol can also affect blood sugar levels so trying to avoid/reduce these may also be helpful.
Nourish
Nourishing our bodies is vital for energy production, our joints and when we’re thinking about mood, the health of our brain and nervous system. The liver and the brain have the greatest energy demand in the body and we can nourish them by including plenty of ‘healthy’ fats such as anti-inflammatory omega-3’s. Oily fish such as sardines, salmon and mackerel, nuts, seeds and extra virgin olive oil are all great sources. Reducing/avoiding foods high in trans fats such as processed ready meals, baked goods and fast food, which have an inverse effect on our bodies can also be advantageous.
Nourishing our nervous system is also vital for our neurotransmitters, the chemical messengers that transmit signals throughout our body’s. Several neurotransmitters are important for our mood and mental health and this includes serotonin known as our ‘happiness hormone’ and dopamine. The foods we eat provide the building blocks for these neurotransmitters and protein rich foods in our diet are important for their production. It is also worth noting that estimates suggest 90 percent of the body’s serotonin is made in the digestive tract which links into the importance of the next principle “real”.
Real
The Greek physician Hippocrates (460 B.C. - 375 B.C.) aka “The Father of Medicine” is thought to have claimed ‘All disease begins in the gut’ and there is certainly a degree of truth in this statement. The evidence around the link between our gut and the brain has been well researched. In fact, our digestive system contains approximately 70-80% of our body’s immune tissues and our gut flora is important for the production of our immune cells. On average an adult has 1.5-2kg of bacteria in their gut and this falls into three categories;
Essential/beneficial, opportunistic and transitional.
In a healthy environment the essential bacteria are in high numbers and they tightly control the opportunistic flora. Focusing on plenty of real, unprocessed vegetables and fruit will support the health of our digestive system alongside foods that contain both pro and prebiotics. Probiotic rich foods include natural yoghurt, kefir, cottage cheese, olives and sauerkraut and foods such as asparagus, onion, garlic and oats are high in prebiotics.
Mindful
There are many lifestyle factors that can also improve our mood including sleep, exercise and daylight/sunshine. Poor quality sleep and insomnia can be a trigger to a depressive episode and can become part of a vicious cycle. The Sleep Foundation recommends 7-9 hours of sleep nightly for adults. A good nights sleep also helps with weight management by balancing the hormones ghrelin and leptin. Developing a good routine around bedtime can be useful and can include setting a bedtime alarm, avoiding bright light and screens after 9pm, Reducing/avoiding caffeine especially after lunchtime, exposure to sunlight during the day and daily movement/exercise. Getting outside every day also links closely to the ‘sunshine hormone’ vitamin D, which supports our immune health and may also improve our mood. As we don’t get exposure to sunshine during the winter months taking a supplement during this time may be beneficial.
These 4 key principles, just like the systems in the body, are intrinsically linked but small changes can make a real difference whether you change your afternoon snack to include more protein and fibre, alter your sleep pattern, put your phone away in a cupboard in the evening or include more nuts and seeds in your diet. It’s about finding what works for you!
Putting these principles into practice can begin with a simple, delicious recipe which encompasses balance, nourish and real.
This Choc Mousse contains fat in the milk and dates that are high in sugar so naturally sweeten the recipe but also contain fibre, which helps to slow down the
release of the sugar.
Choc Mousse
Ingredients:
400 ml double cream (or coconut milk if you are dairy free)
3 tbsp. cocoa/cacao powder
1 ½ oz. dark chocolate
1tsp. vanilla extract/paste
5 oz. soft dried dates
Method:
1. Place all the ingredients into a blender/food processor and pulse until smooth.
2. Divide between 6/8 ramekins/shot glasses and set in the fridge before serving.
3. Top with grated chocolate/desiccated coconut and/or fresh raspberries.
4. Enjoy!
Katherine Tate is Ambassador for Love British Food.
Known as The Food Teacher, she has worked as a teacher and education consultant for over 20 years. Qualified as an award winning registered nutritional therapist, Katharine, runs a busy nutritional therapy clinic offering virtual consultations. She also combines her unique education and nutrition expertise to offer schools, and organisations advice, education programmes, talks and practical workshops. She has written and published several books: 'Heat-Free & Healthy', the award-winning ‘No Kitchen Cookery for Primary Schools’, a series of Mini-Books and has also co-authored the award-winning ‘Now We’re Cooking! Delivering the National Curriculum through Food’. She has also launched a programme of Young Chef awards for schools, which support delivery of the curriculum and nutrition education.
www.thefoodteacher.co.uk
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