Image showing someon ethinking about their mental health and mood with fresh healthy food in the background

How to Improve Mood Naturally: 5 Simple Diet and Lifestyle Tips

Why diet and lifestyle matter for your mood

You’re not alone if your mood feels a little up and down at times.

Low energy, poor sleep, feeling overwhelmed… It’s something many of my clients experience, often without realising how much their diet and lifestyle are playing a role.

The good news is that there are simple, practical changes that can make a real difference.

5 simple ways to support your mood and mental health

Watch the video or read on…

1. Eat enough protein to support your mood

Protein plays an important role in supporting a calm and balanced mood.

Certain protein-rich foods contain tryptophan, an amino acid needed to produce serotonin, often referred to as the “feel good” chemical.

Because the body cannot make tryptophan, we need to get it from food.

Good sources include:

Tuna
Turkey
Chicken
Oats
Nuts
Seeds, especially pumpkin seeds
Tofu/tempeh/edamame
Salmon
Eggs

The average person needs about 50g of protein a day. Are you sure you are getting enough?

2. Balance your fats for brain health

Your brain relies heavily on Omega-3 fats, particularly EPA and DHA.

These are the building blocks for the structure and function of the brain. They are important for memory and mood, concentration, learning and much more.

The challenge is that many people are not getting enough.

You should aim to eat 3 portions of cold water fish like trout, sardines, salmon, mackerel and herring every week to maintain good levels in the body. Don’t like these fish?! Then it is important to choose high quality fish oil supplements containing 750-1000 mg combined EPA/DHA. Don’t settle on just the Omega-3 levels. Check also that your fish oil is screened for heavy metals (mercury, lead, cadmium, PCBs and more) as our seas are so polluted.

Vegans and Vegetarians: Whilst flaxseeds, chia seeds and walnuts are high in Omega-3, they do not provide good levels of EPA and DHA, so algae based supplements are a good alternative to look for.

3. Reduce caffeine to support calm and sleep

Caffeine intake can make you irritable and affect your mood. It can also interfere with good quality deep sleep. It’s a stimulant-acting as a stressor on the body. This results in a release of adrenaline, quickly raising your heartbeat, and definitely will not keep you calm.

Switch your caffeine drinks (tea, coffee, green tea, colas) to natural fruit and herbal teas; very diluted cordials and aim to consume more water.

Yes – I did include green tea. Whilst less caffeine than coffee, it can still act as a stimulant, so be careful how much you consume each day if you think you are sensitive to caffeine. Standard tea has similar caffeine levels to coffee.

Overall, a fluid intake of 2L from hydrating sources is your aim to avoid dehydration.

Dehydration can quickly reduce your energy, concentration and effect your mood without you realising why.

Why not flavour your water with mint, cucumber or lemon for a cooling Summer drink?

4. Create a consistent sleep routine

Do you pay attention to your sleep hygiene? If you struggle to fall asleep and/or wake in the night and struggle to get back to sleep, then this is for you. Sleep is essential for our mental (and physical health). And we can really feel the effects of lacking sleep night after night.

It starts with creating a routine. Aim to go to bed at the same time every night and rise at the same time every morning. Don’t stay up late as this can really upset your natural circadian rhythm.

Avoid the use of gadgets in the evening, as blue light can alter the ability to raise melatonin and get a good night’s sleep. Stay off social media too if it impacts your mood. It’s what may whir around your brain at 3am in the morning. LED lights found commonly in our homes- as more environmentally friendly – emit far more blue light, adding to the problem.

Researchers compared reading before bedtime from an e-reader compared to reading a printed book. The former caused a 10-minute delay in sleep onset and increased tiredness the next morning.

https://www.reviewofoptometry.com/article/seeing-blue-the-impact-of-excessive-blue-light-exposure

Open the window, so the bedroom is cool. Consider using a fan, as the white noise can induce a sense of calm. Introduce a calming evening routine such as quiet reading time, a relaxing bath, gentle music or yoga.

5. Support your gut health for better mood

That feeling of butterflies in your stomach is not in your imagination! Your gut can reflect how you’re feeling.

90% of our serotonin is made in the gut. There is a direct link between the gut and the brain via the enteric nervous system. This nervous system communicates back and forth with the brain, linking cognitive and emotional centres with the intestines.

It has long been known that those with digestive symptoms like IBS may experience anxiety and depression, and science is catching up. Researchers are discovering the impact of how different microbes in the gut influence our feelings and wellbeing.

To support the health of your gut, focus on eating a plant based diet. This does not have to be vegan, but aim for plenty of different vegetables every day that provide fuel for beneficial bacteria. Some vegetables have prebiotic properties, which provide specific foods over and above other vegetables. Ideally, we should eat 40 different plant foods every week and consume ten portions of vegetables (with a little fruit) every day. Do look at my other blog posts on how to take care of a healthy gut – it’s a huge subject area and one we need to prioritise.

Need help understanding what’s affecting your mood?

If you’d like to understand how your diet and lifestyle may be affecting your mood or energy, and what to focus on, you’re very welcome to book a free 20-minute discovery call.

Simply visit www.peytonprinciples.com, or email caroline@peytonprinciples.com

Caroline x