Nutrition and Mental Health

The World Health Organisation recognises World Mental Health Day on 10 October every year. “The overall objective of World Mental Health Day is to raise awareness of mental health issues around the world and to mobilize efforts in support of mental health”.

This year, World Mental Health Day focuses on how safe, healthy working environments can protect mental health. In contrast, unhealthy conditions—such as stigma, discrimination, harassment, and poor working conditions—can significantly harm mental well-being. These risks not only impact mental health but also reduce quality of life and hinder participation or productivity at work.

Mental health comes in so many different forms, and unfortunately more people are suffering with poor mental health. However, we have more information of how to help ourselves and loved ones, but sadly for many it can be a long road to recovery if it’s not identified or people aren’t brave enough to speak up and say they are suffering.

Here are some simple tips to help either yourself or someone you know who is suffering.

Nourishment

We know the brain is made up of water, essential fatty acids and other nutrients. We also know food effects how we think, feel and behave. So, now is as good a time as any for nutrition to become an everyday cornerstone of mental health care.

For some food is purely a means of fuelling our body to do the activities we need to do during the day. Meal times are an opportunity to see food as a vital source of nourishment for our body and mind. As a nation we need to be increasing the number of fruit and vegetables we eat a day. Its recommended we eat our 5 portions a day but as a nutritionist we recommend eating more, not only in quantity but a variety. Eat the rainbow, yellow, orange, red, green, purple, white fruit and vegetables. Have a look at how many varieties you eat on a weekly basis?

Twenty per cent of the fat in our brain is made from the essential fatty acids omega-3 and omega-6. They are essential as they can’t be made within the body, so must be eaten as part of a healthy diet. Each fatty acid performs vital functions in the structuring of brain cells ensuring that smooth communication is possible within the brain.

Eat 2 to 3 portions of fatty fish a week, as they are rich in Omega 3. As a nation we are eating too much trans fats and processed foods like commercially made cakes, crisps and ready meals which isn’t good for our physical health or mental health. They will give us a quick fix of feeling good but not sustainable for good mental health.

Similarly, if we eat alone, the psychosocial benefits of food may be different than if we eat with others. So for those who have families or friends sit down in the evening and enjoy the meal together, discussing the highs and lows of the day.

Sleep

Go to bed at the same time every night and aim to get 7-8 hours sleep a night. Your circadian rhythm helps control your daily schedule, for sleep and wakefulness. This rhythm is tied to your 24-hour body clock and is influenced by natural day light and dark at night time. The brain receives signals based on your environment and activates the melatonin hormones that make you sleepy and your body releases more of those in the evening. Serotonin is released in the morning and your body produces more of it in the morning.

So turn off electronic devices an hour before bed as the blue light from screens can affect falling asleep. The blue light suppresses the production of melatonin which can cause us to toss and turn before falling asleep or interrupted night sleep.

If you have a lot of stuff going on in your mind so you can’t sleep, a feeling of tired but wired, I recommend journaling. It’s a really useful way of sorting your thoughts out a bit of a brain dump before going to bed. It’s also a way of putting it all down on paper and then can be dealt with the following day with a fresh mind.

Breath

Box Breathing a techniques to help relaxation. The idea is to focus on the air you’re bringing in and pushing out:

Sit with your back straight or lie down with your hands by your side.

Breathe in counting to four slowly. Feeling the air enter your lungs.
Hold your breath for 4 seconds. Try to avoid inhaling or exhaling for 4 seconds.
Slowly exhale through your mouth for 4 seconds.
Repeat steps 1 to 3 until you feeling relaxed and re-centered

Exercise or move more!

Exercise boosts our endorphins, the happy hormones, especially if we exercise in nature. So go out for a walk in the park, nature reserve, woods or by the sea. Be present and take in what you can see, hear and smell. It’s an opportunity to quieten the mind or invite friend out and talk about what’s going on for both of you, connection is so needed at the moment. Perhaps join a walking club and meet new people.

Dance around the kitchen in the morning, put some tunes on and have a morning disco for 5 minutes to get the heart rate pumping while getting the kids ready for school. My son is always up for morning disco. More gentle forms of exercise are yoga and Pilates and there are so many classes that you can join in person or there are lessons on YouTube that you can do in your own time.

Hydration

Our body is 60% water and dehydration can have a noticeable effect if you lose as little as 2% of your body’s water content. It can lead to mood changes, confusion or irritability.

Dehydration can lead to altered body temperature control, reduced motivation, and increased fatigue. It can also make exercise feel much more difficult, both physically and mentally.

So cut down on the caffeine and alcohol as this will also have an effect on our mental wellbeing.

Lastly, please reach out to someone if you are struggling. If I can help with nutritional advise or lifestyle improvements, please drop me a line.

Nourishment

Sleep

Breath

Exercise or move more!

Hydration

Other useful links: