A lack of essential nutrients is thought to contribute to the onset of poor mental health, therefore eating a balanced nutritious diet may have a positive effect on the health of our mind. Here our Club nutritionist Louise Field suggests some dietary habits that will help your mind to function optimally.
Eating regularly keeps our blood sugar balanced which can help to regulate our moods. If your blood sugar drops you could experience feelings of tiredness, irritability and depression. Always start the day with breakfast and eat regularly throughout the day.
Reduce Your Consumption of Sugary Foods
Not only do they play havoc with your blood sugar balance, but the metabolism of these foods also rob the body of vital B vitamins required for the production of neurotransmitters – essential for our brain health.
Consume Essential Fats
The brain is made up of approximately 60% fat hence the need to consume adequate amounts of essential fats. Many studies have shown that individuals who consume the recommended amount of essential fats; especially omega 3 and 6 have better mental clarity, function, mood and emotions. Omega 3 and 6 oils are found in oily fish, nuts, seeds and oils.
Eat Your Protein
Quality protein contains amino acids (the body’s building blocks), these amino acids make up the chemicals known as neurotransmitters such as serotonin and acetylcholine required by your brain to regulate your thoughts and feelings.
Eat 8 Portions Every Day
Aim to eat at least 8 portions of fruit and vegetables per day, to ensure you receive adequate amounts of vitamins, minerals and fibre all essential nutrients in keeping both the mind and body functioning optimally.
Drink at least 2 litres of water a day this helps keep us hydrated and enables to the brain to function optimally. Dehydration may cause symptoms of decreased energy, mood, ability to learn, memory and general brain function.
Avoid or Limit Stimulants
Stimulants such as caffeine and alcohol tend to drain the brain, unbalance the body’s blood sugar and deplete the body of essential B vitamins required for optimal brain function. Alcohol also alters your brains chemistry; the brain is a delicate balance of chemicals and processes. Alcohol is a depressant therefore it can disrupt the balance, affecting our thoughts, feelings and actions and possibly our long-term mental health.
To arrange a consultation with our nutritionist Louise Field, please call the Club today on 01483 239600.