How to eat well

Eating well can improve your sense of wellbeing and mood – here‘s how to do it

CREDIT: This is an edited version of an article that originally appeared on Mental Health Foundation

The relationship between our diet and our mental health is complex; however, research shows a link between what we eat and how we feel. Eating well can help you feel better. You don’t have to make big changes to your diet – see if you can try some of these tips.

• Eat regularly: this can stop your blood sugar level from dropping, which can make you feel tired and bad-tempered.
• Stay hydrated: even mild dehydration can affect your mood, energy level and ability to concentrate.
• Eat the right balance of fats: your brain needs healthy fats to keep working well. They’re found in things such as olive oil, rapeseed oil, nuts, seeds, oily fish, avocados, milk and eggs. Avoid trans fats – often found in processed or packaged foods – as they can be bad for your mood and your heart health.
• Include more whole grains, fruits and vegetables in your diet: they contain the vitamins and minerals your brain and body need to stay well.
• Include some protein with every meal: it contains an amino acid that your brain uses to help regulate your mood.
• Look after your gut health: your gut can reflect how you’re feeling and can speed up or slow down if you’re stressed. Healthy food for your gut includes fruit, vegetables, beans and probiotics.
• Be aware of how caffeine can affect your mood: it can cause sleep problems, especially if you drink it close to bedtime, and some people find it makes them irritable and anxious too. Caffeine is found in coffee, tea, cola, energy drinks and chocolate.

What should you eat?

The Eatwell Guide on the NHS website has detailed information on how to achieve a healthy, balanced diet, and Mind has more tips on eating well, and managing your mood with food, including foods to avoid if you’re taking certain medications.

Sharing meals with other people

Eating meals with other people has many psychological, social and biological benefits. Eating with others give us a sense of rhythm and regularity in our lives, a chance to reflect on the day and feel connected. Biologically, eating in upright chairs helps with our digestion and talking and listening can also slow us down, so we don’t eat too fast.

Make the most of mealtimes by setting aside at least one day a week to eat with family and friends; choose meals that are easy to prepare, so it doesn’t become a chore. Share responsibility, so everyone has a different task – shopping, setting the table, cooking or washing up, for example. Keep the television off so you can all talk and share.

Eating disorders

If you feel you’re using food as a negative coping mechanism to deal with emotional pain, or as a way to feel in control, you may have an eating disorder. Read this page on eating disorders to find out more, including where to go for help.