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Fact File - Top Tips - Food To Ease Stress, Anxiety, Resilience And Boost Your Mood

Eating a healthy diet is not only good for your physical health – but what you eat can have a significant impact on your mental wellbeing. 
Increasing evidence is coming to light which shows that what you eat affects how you feel. Your diet can alter your metabolism and brain chemistry, ultimately affecting your energy level and mood. 


Want proof that food can change your mood? Think the huge Sunday roast complete with roasties, yorkshires and gravy or the large bowl of pasta and garlic bread, a couple of meals that leave you as sleepy as a dose of Valium. And when you're feeling low you don't reach for broccoli, do you? No, you grab chocolate, crisps or bread, because that's what makes you feel better. 
Scientists, who once thought the food and mood link was as far-fetched as alien abductions, have changed their minds. Today there's plenty of research on the mind-altering effects of junk food.

 

Some interesting facts –

  • 25% of people report a regular lowering of mood (not depression) due to workplace stress
  • 25% of the adults in Britain feel low from time to time


Low mood symptoms can include –

  • Poor concentration
  • Poor memory
  • Lethargic/lacking in energy
  • Sleeping too much or too little
  • Increase or decrease in appetite
  • Reduction in social interaction
  • Lowering of self confidence and self esteem

 

Although this is not an extensive list - here are some suggested foods to get you started.

Remember always aim for a healthy balanced diet, plenty of exercise and find time to relax. If you have certain medical issues, you may be asked to avoid some of these foods by your Health Care professional.

Whole grains (long-lasting energy foods for muscles and brain)

  • Whole wheat pasta
  • Brown/wild rice
  • Whole grain bread
  • Quinoa
  • Oats
  • Buckwheat
  • Bulgur
  • Corn
  • Rye
  • Spelt     

 

Dairy food (rich in B-vitamins and calcium needed for energy to keep you alert)

  • Natural yoghurt
  • Low fat milk

 

Green leafy vegetables (rich in B-vitamins needed for energy and iron)

  • Spinach
  • Curly kale
  • Broccoli
  • Cabbage

 

Foods rich in iron and protein (Iron is needed for oxygen transport)

  • Pulses (lentil, beans, chickpeas)
  • Lean meat
  • Fish
  • Eggs
  • Nuts and seeds
  • Green leafy vegetables

 

Fruit aim for 2 different colours a day (rich in Vitamins C and B needed for energy – great for snacks to keep you going)

  • Blackcurrants
  • Oranges
  • Bananas
  • Strawberries
  • Tomatoes
  • Red and black grapes
  • Blueberries
  • Kiwis
  • Pineapple

 

Fluids (help keep you mentally alert)

  • Water (1.5 to 2 Litres a day)

 

More helpful info -

Can I eat chocolate? - here

Can I banish cravings? - here

Can I drink alcohol? - here

Looking to boost engagement and motivation?  You may like to find out more about our Power Up & Motivate With Positive Nutrition Workplace Wellbeing Initiatives - call Anna on 07778 218009 for a conversation.



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