Knowing what foods we should and shouldn’t be eating can be really confusing, especially when it feels like the advice changes regularly. However, evidence suggests that as well as affecting our physical health, what we eat may also affect the way we feel.

Improving your diet may help, improve your mood, give you more energy and help you think more clearly. 

Here are some quick tips to better manage your food and subsequently your mood! 

Eating regularly

If your blood sugar drops you might feel tired, irritable and depressed. Eating regularly and choosing foods that release energy slowly will help to keep your sugar levels steady. Slow-release energy foods include: pasta, rice, oats, wholegrain bread and cereals, nuts and seeds. Eating breakfast gets the day off to a good start. Instead of eating a large lunch and dinner, try eating smaller portions spaced out more regularly throughout the day. Avoid foods which make your blood sugar rise and fall rapidly, such as sweets, biscuits, sugary drinks, and alcohol.

Drink water 

If you don’t drink enough fluid, you may find it difficult to concentrate or think clearly. You might also start to feel constipated (which puts no one in a good mood). It’s recommended that you drink between 6-8 glasses of fluid a day. Water is a cheap and healthy option. Tea, coffee, juices and smoothies all count towards your intake (but be aware that these may also contain caffeine or sugar).

Managing caffeine 

Caffeine is a stimulant, which means it will give you a quick burst of energy, but then may make you feel anxious and depressed, disturb your sleep (especially if you have it before bed), or give you withdrawal symptoms if you stop suddenly. Caffeine is in: tea, coffee, chocolate, cola and other manufactured energy drinks. If you drink tea, coffee or cola, try switching to decaffeinated versions. You might feel noticeably better quite quickly if you drink less caffeine or avoid it altogether.

The good fats

Your brain needs fatty acids (such as omega-3 and -6) to keep it working well. So rather than avoiding all fats, it’s important to eat the right ones. Healthy fats are found in: oily fish, poultry, nuts (especially walnuts and almonds), olive and sunflower oils, seeds (such as sunflower and pumpkin), avocados, milk, yoghurt, cheese and eggs. Try to avoid anything which lists ‘trans fats’ or ‘partially hydrogenated oils’ in the list of ingredients (such as some shop-bought cakes and biscuits). They can be tempting when you’re feeling low, but this kind of fat isn’t good for your mood or your physical health in the long run.

To find out more tips on how food can improve your mood, and to watch the full video, follow the link - www.mind.org.uk