Food and Mood

Yep, an apple a day might just help keep the doctor away. Healthy eating is known to reduce the chance of getting lots of physical illnesses, like cancer and heart disease, and it can also help improve your mental health – it can give your brain functioning a boost and give you more energy.

A survey by the Food and Mood project found that of 200 people who took part, 88% said that changing their diet significantly improved their mood or mental health.

Munching your way through crisps, chocolate or egg and sausage rolls can give you an instant food high and satisfy your food craving, but eating too much of this sort of stuff to make yourself feel better can often end up making you feel worse in the long run. You’ll quite often feel a real drop in mood and energy once they wear off, they can pile on weight and if you binge you will probably end up criticising yourself for eating so much crap…again. But be realistic: cutting them out altogether can backfire and make you want them even more!

Or maybe you’ve stopped eating. Not eating enough can have an equally bad affect on your physical and mental health. Your body needs certain amounts of nutrients and vitamins each day to be able to function properly. Not eating will make it difficult to concentrate or focus on the things you have to do and restrict your energy levels so it’s harder to get through all the activities and deadlines you have. Even if you aren’t hungry or don’t have the energy to cook big meals, eating small amounts of healthy food will help steady your blood sugar levels and your mood.

Here’s a few tips, but download the factsheet for more information:

Oats, wholegrains and protein (eggs, cheese, meat, fish, nuts and seeds) will fill you up and keep your blood sugar steady to improve irritability, poor concentration and fatigue.
Oil-rich fish such as mackerel and sardines, linseed (flax), hemp seeds, avocado and fresh fruit such as bananas are good for the brain and for lifting mood.
Coffee might be a good quick-fix when you are feeling sluggish, but too much can get you hooked and has been found to worsen anxiety, depression, insomnia, and premenstrual syndrome (PMS).
Don’t go to the supermarket hungry – you’ll buy heaps more than you went in for, and it’ll be the high-fat stuff you probable reach for first. Make a shopping list and stick with it.
Breakfast is honestly the best way to start your day. If wakens up your brain and studies have shown that people who eat breakfast are better able to concentrate during the day. If you find it hard to eat first thing in the morning take a banana with you to eat mid-morning, or leave a box of cereal at work at eat it once you get there. Fags and coffee don’t count!
Drink at least 2.5 litres of water and non-caffeinated drinks each day. Caffeine is a dehydrator, so these drinks don’t count, but herbal tea, fruit juice and milk are all good.

Food stressors – things to avoid:

Sugar – particularly refined sugar found in food and drink such as coke or irn bru

Caffeine, found in coffee, tea, chocolate and fizzy drinks such as Powerade and Buckfast!

Alcohol – this is a depressant

Chocolate – high fat, sugar and caffeine

Some wheat-containing foods that have high sugar content like white bread, biscuits, cakes and some cereals. Check out the labels on the package and avoid those cereals that have too much added honey and sugars.

Additives such as E-colourings found in many processed foods. Check the labels, but typical foods would include dairy such as milk, butter, cheese and eggs.

Saturated fats found in food like bacon and other friend items. Again check the food labels and aim to have foods with only small levels of saturated fat.

Food supporters – the good stuff:

Water

Vegetables, particularly veg like carrots, broccoli and swede.

Fruit such as bananas and tomatoes

Oil-rich fish such as salmon, herring, pilchards, mackerel, rainbow trout, sardines, pikchards, shrimp, crab and fresh tuna. Watch for tinned fish as the processing often reduces these important oils. Check the labels!

Wholegrains such as brown, seeded bread or wholegrain pasta and noodles.

Brought to you by Depression Alliance Scotland.
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Food and Mood
Yep, an apple a day might just help keep the doctor away. Healthy eating is known to reduce the chance of getting lots of physical illnesses, like cancer and heart disease, and it can also help improve your mental health – it can give your brain functioning a boost and give you more energy. A survey by the Food and Mood project found that of 200 people who took part, 88% said that changing their diet significantly improved their mood or mental health. Munching your way through crisps, chocolate or egg and sausage rolls can give you an instant food high and satisfy your food craving, but eating too much of this sort of stuff to make yourself feel better can often end up making you feel worse in the long run. You’ll quite often feel a real drop in mood and energy once they wear off, they can pile on weight and if you binge you will probably end up criticising yourself for eating so much crap…again. But be realistic: cutting them out altogether can backfire and make you want them even more! Or maybe you’ve stopped eating. Not eating enough can have an equally bad affect on your physical and mental health. Your body needs certain amounts of nutrients and vitamins each day to be able to function properly. Not eating will make it difficult to concentrate or focus on the things you have to do and restrict your energy levels so it’s harder to get through all the activities and deadlines you have. Even if you aren’t hungry or don’t have the energy to cook big meals, eating small amounts of healthy food will help steady your blood sugar levels and your mood. Here’s a few tips, but download the factsheet for more information: Oats, wholegrains and protein (eggs, cheese, meat, fish, nuts and seeds) will fill you up and keep your blood sugar steady to improve irritability, poor concentration and fatigue. Oil-rich fish such as mackerel and sardines, linseed (flax), hemp seeds, avocado and fresh fruit such as bananas are good for the brain and for lifting mood. Coffee might be a good quick-fix when you are feeling sluggish, but too much can get you hooked and has been found to worsen anxiety, depression, insomnia, and premenstrual syndrome (PMS). Don’t go to the supermarket hungry – you’ll buy heaps more than you went in for, and it’ll be the high-fat stuff you probable reach for first. Make a shopping list and stick with it. Breakfast is honestly the best way to start your day. If wakens up your brain and studies have shown that people who eat breakfast are better able to concentrate during the day. If you find it hard to eat first thing in the morning take a banana with you to eat mid-morning, or leave a box of cereal at work at eat it once you get there. Fags and coffee don’t count! Drink at least 2.5 litres of water and non-caffeinated drinks each day. Caffeine is a dehydrator, so these drinks don’t count, but herbal tea, fruit juice and milk are all good.	Food stressors – things to avoid: Sugar – particularly refined sugar found in food and drink such as coke or irn bru Caffeine, found in coffee, tea, chocolate and fizzy drinks such as Powerade and Buckfast! Alcohol – this is a depressant Chocolate – high fat, sugar and caffeine Some wheat-containing foods that have high sugar content like white bread, biscuits, cakes and some cereals. Check out the labels on the package and avoid those cereals that have too much added honey and sugars. Additives such as E-colourings found in many processed foods. Check the labels, but typical foods would include dairy such as milk, butter, cheese and eggs. Saturated fats found in food like bacon and other friend items. Again check the food labels and aim to have foods with only small levels of saturated fat. Food supporters – the good stuff: Water Vegetables, particularly veg like carrots, broccoli and swede. Fruit such as bananas and tomatoes Oil-rich fish such as salmon, herring, pilchards, mackerel, rainbow trout, sardines, pikchards, shrimp, crab and fresh tuna. Watch for tinned fish as the processing often reduces these important oils. Check the labels! Wholegrains such as brown, seeded bread or wholegrain pasta and noodles.
Brought to you by Depression Alliance Scotland. About Us \| Can you really say 'crap'? \| Funders \| Contact Us
Copyright: DAS, 2008; Last updated: 16/6/08