Your daily habits could be wrecking your mental health - here’s how to fix them

The way you start and structure your day plays a huge role in your mental wellbeing. Small, seemingly harmless habits - like checking your phone first thing or skipping breakfast - can set off a chain reaction that affects your mood, energy, and stress levels.

The good news is that you don’t need to overhaul your entire life to see improvements. Simple, strategic tweaks can have a big impact, helping you feel calmer, more in control, and more resilient to daily stress.

The stress loop - how modern life is making you more anxious

For many people, stress feels like a normal part of life. But modern habits are keeping stress levels high, even when there’s no immediate reason to feel anxious.

Cortisol, the body’s main stress hormone, follows a daily rhythm, naturally rising in the morning and tapering off at night. But common lifestyle choices - poor sleep, irregular eating, excessive screen time - disrupt this rhythm, leading to chronic stress and low resilience.

Erratic blood sugar levels can also play a role. When meals are skipped or loaded with refined carbs, blood sugar spikes and crashes, triggering cortisol release and creating a cycle of energy dips, cravings, and mood swings.

Breaking free from this loop means taking a closer look at your own daily habits and making small but powerful adjustments.

How your morning routine could be ruining your mood

Morning habits set the tone for the entire day. Some of the most common ones can actually increase stress levels, making it harder to stay focused, productive, and emotionally balanced.

• Phone before food - scrolling through emails or social media first thing in the morning spikes cortisol, putting the body into stress mode before the day has even begun.
• Caffeine on an empty stomach - coffee first thing might feel like a quick energy boost, but without food, it can cause a blood sugar crash later in the morning, affecting mood and focus.
• Skipping protein at breakfast - protein provides the building blocks for neurotransmitters like dopamine and serotonin. A low-protein breakfast (or skipping breakfast entirely) can leave you feeling sluggish and irritable.
• Lack of daylight exposure - natural light helps regulate the body’s internal clock and supports serotonin production, essential for mood and sleep. Spending the first hours of the day indoors can throw off this natural balance.

Making simple changes to the morning routine can help stabilise energy, improve focus, and set the stage for a calmer, more productive day.

5 daily habits that will boost your brain and lift your mood

1. Get light before screens - exposure to natural light in the morning helps regulate cortisol and serotonin levels. Stepping outside for five to ten minutes shortly after waking can improve mood, energy, and sleep quality. If you have time for a walk, that’s great. Even sitting outside with your morning cuppa will work.
2. Eat within an hour of waking - a balanced breakfast with protein, healthy fats, and fibre helps keep blood sugar steady, reducing mid-morning energy crashes and irritability. The stress hormone cortisol is naturally higher in the morning. Extending a fast until later in the morning – particularly if you’re already stressed – will cancel any positive gains you think you’re getting.
3. Move more, but gently - exercise is beneficial for mental health, but intense workouts can raise cortisol levels if the body is already under stress. Low-impact movement, like walking or stretching, can be a better choice for stress resilience.
4. Prioritise protein and healthy fats - protein-rich foods help produce two of the important brain chemicals that support mental wellbeing, dopamine and serotonin, while healthy fats support brain health and inflammation control. Good choices include eggs, nuts, seeds, oily fish, and avocado.
5. Set a wind-down boundary - evening habits influence how well the body handles stress the next day. Limiting screen time, dimming lights in the evening, and avoiding late-night work can support better sleep and stress regulation.

Small changes, big impact

Improving mental wellbeing doesn’t require a complete lifestyle overhaul. Focusing on small, sustainable habit shifts, such as getting more natural light, stabilising blood sugar, and setting healthy boundaries with screens, can make a noticeable difference in how you feel.

Trying just one of these habits for a week can be enough to see positive changes. The key is consistency over perfection. Making small but intentional choices each day can help break the stress cycle, improve resilience, and support long-term mental wellbeing. 

So where will you start? What jumps out at you?

Spotlight on IBS

Irritable Bowel Syndrome is a problem I see so often in clinic, and it is problematic on many different levels. If you have been diagnosed with this condition, you may well have been suffering with it for years and, while a diagnosis can – at first– offer comfort in finally having a recognised problem, the satisfaction is short lived because often that’s where all support ends, and you’re left no further forward in actually fixing what the problem is. 

The difficulty begins because IBS is essentially meaningless; it’s a catch-all term used to encompass a huge variety of digestive issues. If you’re serious about getting to the bottom of the problem (no pun intended), I’m happy to discuss your symptoms and help find a way forward. You can book a free IBS health check with me by clicking here.

In my experience, it’s likely to be one of the following five conditions.

1 SIBO (small intestine bacterial overgrowth)

Around 60% of people with IBS will have SIBO. Though you might have heard about good (and bad) bacteria in the gut, really what experts are talking about is the balance of bacteria in the large intestine: the colon. 

The small intestine shouldn’t have any bacteria, and each day the body should perform a flush to sweep bacteria from the small intestine and into the large intestine. This flush is called the ‘migrating motor complex’. For a huge variety of reasons (historic food poisoning being the most common, but also low levels of stomach acid or adhesions play a role, among others) the bacteria are not swept away. 

The trouble is that these bacteria can ferment the food in your small intestine, causing gas, belching, bloating, pain and a variety of other symptoms, including constipation and/or loose stools, and even anxiety. A breath test can establish which gases are present, and we can devise an action plan based on your results. 

2 Lactose intolerance

This is when your body is not able to tolerate lactose, a type of sugar found naturally in milk and other dairy products. Essentially, bacteria in your intestine feed on these milk sugars, leading to a host of IBS symptoms, like bloating and gas, nausea, constipation or diarrhoea. 

It can go hand in hand with other digestive complaints, such as coeliac disease or increased intestinal permeability (‘leaky gut’). Lactose intolerance can be diagnosed via a simple at-home breath test. 

3 Fructose malabsorption

The symptoms are very similar to lactose intolerance. Fructose (which is found in fruit, honey and many processed foods) is a sugar, which, like lactose, is digested in the small intestine. 

Some people cannot absorb fructose, and what is not absorbed is fermented by intestinal bacteria, causing bloating, cramping, gas and distension of the stomach. You might also experience brain fog and headaches. A breath test will diagnose the condition. 

4 Dysbiosis

This is an imbalance in the levels of beneficial (good) and pathogenic (bad) bacteria in the large intestine or colon. 

This is now common due to overuse of antibiotics and alcohol, an increase in high sugar diets, and stress. 

Symptoms can vary from a sluggish bowel or diarrhoea, pain, bloating and flatulence, to chronic bad breath, joint pain, fatigue and food sensitivities. 

Dysbiosis is also implicated in a variety of health conditions like diabetes, heart disease and obesity. A stool test can help establish whether your gut bacteria are out of balance, along with a host of other markers that might be useful in getting to the root of your digestive problems. 

 

5 Yeast overgrowth

Where the gut environment becomes out of balance (due to dysbiosis), yeast can thrive. Diets high in sugar feed the yeast – although if you think you might have a yeast overgrowth, it’s worth noting that long-term yeast problems can mean that the yeast cells are pathogenic or disease causing, and that the yeast has switched its metabolism to also be able to digest protein and fat. 

Symptoms of yeast overgrowth include recurring thrush, gas or bloating, fatigue, bad breath, cravings for sweet foods, joint pain and brain fog. 

A stool test can establish the presence of candida or other yeast overgrowth. 

Some people struggle with digestive problems for years. If you are ready to make fixing your gut health a priority, I would love to work with you. Please click the link here to book your free IBS health check now. 

 

Superboost Sesame Salad

A quick and easy fibre-filled salad just perfect for weekday lunches, and perfect for feeding your friendly bacteria!

Serves 2

Ingredients:

1 x 400g can of chickpeas, rinsed and drained

2 celery sticks, finely chopped

6 pieces of marinated artichoke hearts, roughly chopped

6 spring onions, finely chopped

1 tbsp sesame seeds

1 tsp toasted sesame oil

½ lemon, juiced

¼ bag watercress

¼ bag baby leaf spinach

Handful of basil leaves

Extra virgin olive oil, to drizzle

Extra lemon to serve

Method:

• Mix the top set of ingredients together in a bowl. 
• Serve on a bed of watercress and spinach and scatter with basil, a drizzle of olive oil and a squeeze of fresh lemon juice.
• Enjoy!

How to improve the health of your microbiome

While there are a number of factors that can contribute to your microbiome, such as your environment, infections or illnesses, food poisoning exercise, diet is one of the most powerful factors.  Here are some foods which are really good for supporting your microbiome:

FIBRE

Fibre is one of the best things to eat to support healthy digestion. Fibre is described as either insoluble or soluble.

Insoluble fibre is part of the plant wall in fruit and veg. It’s indigestible so it passes right through your system, sweeping up toxins and other waste products as it goes, and keeping you regular. The undigested fibre is also fermented by gut bacteria, producing the beneficial short chain fatty acids I mentioned earlier. 

You can find insoluble fibre in:

·      Fruit and veg

·      Beans and lentils

·      Oats

·      Wholegrain foods like brown rice and wheat

 

Soluble fibre can be partially digested and is well-celebrated for its ability to reduce cholesterol in the blood and normalise blood sugar levels.

You can find soluble fibre in:

·      Oats

·      Veg 

·      Fruit (especially apples, pears, berries and citrus fruits)

·      Beans and lentils

 

FERMENTED FOODS 

Fermented foods have a long tradition in some parts of the world, especially Asia, Africa and Eastern Europe. Bacteria (and sometimes beneficial yeasts) might be involved in the process and the result is an increase of good bacteria in the foods. 

You’ve probably heard of live or ‘bio’ yoghurt. Some of these other probiotic foods might sound peculiar and a little ‘advanced’ for most regular people. However, they are now commonly found on supermarket shelves (you’ll find them in the world foods aisle where the Oriental products are) and, while they might not be the kind of product you would usually go for, it is always worth experimenting. 

Kimchi, in particular, is often combined with chilli and other flavours and is far tastier than its name might suggest. 

•       Yoghurt

•       Pickles (gherkins)

•       Sauerkraut

•       Kimchi (fermented cabbage)

•       Tempeh (fermented soya beans)

•       Natto (fermented soya beans) 

•       Miso soup (fermented soya beans) 

•       Tamari soy sauce. 

•       Buttermilk

•       Some cheeses like cottage cheese, gouda, mozzarella & cheddar.

 

Fermented drinks

Like other fermented products, these were once only found in health food shops and were perhaps the prevail of people who ate a very clean and unprocessed diet. These were a secret waiting for the masses to discover. Often flavoured with fruits, they really are delicious and do not taste ‘worthy’. You’ll find them in the chilled drinks section in most supermarkets.

•       Kombucha (fermented tea – sweet and fizzy but without sugar) 

•       Kefir (fermented dairy drink very much like a yoghurt drink).

The only way you’ll know if it’s for you is to try!

 

CRUCIFEROUS VEGETABLES

These smelly veg bring amazing health benefits on a number of different levels. Since we’re talking about foods that are helpful for your digestion, you should know that they contain compounds called glucosinolates, which are fermented by bacteria and used as fuel. They are prebiotic. 

Examples are:

Bok choy

Broccoli

Brussels sprouts

Cabbage

Cauliflower

Kale 

Rocket

Spring greens

Watercress

 

ANTI-MICROBIAL FOODS

Some foods exert a natural antibiotic or anti-fungal effect and can be useful for keeping nasties like pathogenic bacteria or unwelcome yeasts at bay. 

These include caprylic acid found in coconut. Coconut oil is also a very good oil to use in cooking, especially at high temperatures. 

Garlic contains the ingredient allicin, which has historically proven itself to be an effective killer of both bacteria and viruses, making it a great immune-boosting ingredient. Use it raw wherever possible.

Olive oil – the oleic acid has anti-bacterial properties. Use it generously to dress salads and veg.

 

WHAT TO AVOID

In the same way there are things your digestive system loves, there are things it will not love you for. 

Sugar. That’s the number one thing to avoid, plus anything that contains added sugar. 

Other things your tummy is not fond of include highly refined products like white rice, pasta, pastry and snacks like crisps and biscuits.

And if you'd like to know further, why not book a free call? You can book in here.

The “Microbiome” - Master Controller of your Health

Do you ever stop to think about the bustling community inside you, one that plays a vital role in your health and wellbeing? I'm not talking about a trendy neighbourhood or a bustling city. I'm referring to your microbiome – the busy metropolis of microorganisms that call your body home sweet home. Unless you have digestive problems, you probably don’t normally give this a second’s thought - but you should. 

The “microbiome” is the guardian of your health, and your gut environment could be the reason you have anxiety or low mood, painful periods, terrible menopause symptoms, or difficulty losing weight.

What is the microbiome?

Think of it as your very own ecosystem, but on a microscopic scale. It's made up of trillions of bacteria, viruses, fungi, and other microscopic critters that live in various parts of your body, from your gut to your skin and everything in between.

You might be thinking, "bacteria? That doesn't sound healthy’. Although we used to hearing about bacteria as the bad guys, not all bacteria are bad.  In fact, many of them are crucial for keeping you in good health. They help with digestion (of course), support your immune system, and even play a role in regulating your mood, hunger levels, sleep, stress and hormones. 

That’s because what happens in the gut doesn’t stay in the gut. 

The microbiome and mental health

There is a constant two-way communication with your brain and your digestive system. In my world, we call it the gut-brain axis. It’s been the subject of a lot of research in the last decade and there is increasing evidence that your gut bacteria heavily influence your mood. 

Your gut bacteria make chemicals that affect your brain. They produce neurotransmitters, chemical messengers that help transmit signals in the brain. One of these neurotransmitters is serotonin, often referred to as the "happy hormone" because it plays a crucial role in regulating mood and emotions.

A whopping 90% of your body's serotonin is produced in your gut. The balance of bacteria in your gut can directly impact your serotonin levels, and subsequently, your mood. When you have a healthy and diverse microbiome, it's like having a team of cheerful little helpers churning out serotonin to keep your spirits high.

But here's where it gets interesting: your brain can speed up your gut (very simply, how quickly food moves through your body) and change what microbes are present.

And when your gut bacteria are out of whack, it can throw this delicate balance off-kilter. Imbalances in the microbiome have been linked to conditions like depression and anxiety. 

The microbiome and immunity

If you’re the kind of person who catches every bug going, consider this might be down to what’s happening in your gut. The microbiome and your immune system are heavily linked.

Imagine your immune system as your body's very own security team, constantly on the lookout for intruders and ready to spring into action at a moment's notice. The microbiome plays a crucial role in training and coordinating this defence force.

The bacteria are like the teachers in an elite military academy, helping to educate and train your immune cells to distinguish between friend and foe. Your gut bacteria also produce molecules called metabolites, which act as messengers in the intricate dance between your microbiome and your immune system. These metabolites help regulate the activity of your immune cells, ensuring they respond appropriately to threats without going overboard and causing inflammation.

Inflammation is a bit like setting off a fire alarm – it's a necessary response to danger, but too much of it can cause chaos and damage. Luckily, your gut bacteria are there to keep things in check, helping to maintain a delicate balance between fighting off invaders and keeping the peace within your body.

But the relationship between your microbiome and your immune system is a two-way street. Your immune system also plays a crucial role in shaping the composition of your microbiome, keeping the peace by promoting the growth of beneficial bacteria and keeping harmful bacteria in check.

The microbiome and your hormones

Your gut bacteria aren't just masters of digestion and immunity; they also have a hand in regulating your hormones. One of the key players is cortisol, often referred to as the "stress hormone".

When you're feeling stressed out, your body releases cortisol to help you cope with the situation. Your gut bacteria can influence the production and regulation of cortisol, potentially shaping how your body responds to stress.

Certain types of gut bacteria can affect the HPA (hypothalamic-pituitary-adrenal) axis, a complex network of hormones involved in the stress response. By producing metabolites that interact with this system, your gut bacteria can influence the production and regulation of cortisol, potentially impacting how your body responds to stressors.

But that's not all – your gut bacteria can also influence other hormones, like insulin, which plays a crucial role in regulating blood sugar levels. Studies have shown that imbalances in the microbiome can lead to insulin resistance, a condition where your cells become less responsive to insulin, potentially leading to high blood sugar levels and type 2 diabetes.

The microbiome and female hormone health

One of the hormones especially affected by gut health is oestrogen, one of the main female hormones. In fact, there is a collection of specialised bacteria in the microbiome called the “oestrobolome”. The oestrobolome contains, among other things, the bacteria responsible for breaking down and eliminating hormones, principally oestrogen. 

In short, the microbiome plays a key role in oestrogen metabolism, so an imbalance in healthy bacteria can result in too much or too little circulating oestrogen, which can lead to an imbalance between oestrogen and other hormones. This can have a knock-on effect on your weight, sex drive and your mood.

For healthy oestrogen levels, you want optimal levels of an enzyme called beta-glucuronidase. If levels of this enzyme are too high, oestrogen that might have been marked for excretion gets reactivated, potentially leading to too much oestrogen in relation to other hormones (unopposed oestrogen or oestrogen dominance). This can create a range of problems ranging from PMS, infertility, obesity and metabolic syndrome, and oestrogen-related cancers.

The microbiome and your skin

Your skin is your body's largest organ and serves as a vital barrier between you and the outside world. And just like your gut, your skin is home to a bustling community of bacteria, fungi, and other microorganisms that make up your skin microbiome.

Again, bacteria on your skin might sound like a recipe for disaster but the vast majority of these microbes are harmless or even beneficial, playing essential roles in maintaining healthy skin.

One of the skin microbiome's primary functions is to act as a barrier against harmful pathogens, preventing them from invading your body and causing infections. When your skin microbiome is in balance, it helps keep your skin healthy and resilient, warding off pesky invaders like bacteria, viruses, and fungi.

Your skin microbiome isn't just a passive bystander; it actively interacts with your immune system, helping to educate and train immune cells to distinguish between friend and foe. Studies have shown that imbalances in the skin microbiome can lead to inflammatory skin conditions like acne, eczema, and psoriasis, suggesting that maintaining a diverse and balanced microbiome is crucial for healthy skin.

When the microbiome misbehaves

Any disruption to the microbiome may result in an imbalance in the microbiota leading to ‘dysbiosis’. Dysbiosis means:

• A loss or lack of friendly bacteria
• Overgrowth of potentially pathogenic (bad) bacteria
• Loss of overall bacterial diversity

When your gut health gets imbalanced and dysbiosis happens, you’re more likely to have stomach and other health issues. These conditions can include:  

• Inflammatory Bowel Disease (IBD)
• Irritable Bowel Syndrome (IBS)
• Diabetes
• Obesity
• Cardiovascular problems 
• Anxiety and low mood

Typical symptoms of dysbiosis include:

• Wind and gas pain
• Bloating
• Poor digestion and reflux
• Lower abdominal pain
• Diarrhoea and/or constipation

Testing can be invaluable in finding out what is happening with your microbiome. A comprehensive stool test can map out your microbiome, detailing friendly bacteria, and potentially pathogenic bacteria, funguses or parasites. If you’d like to know more, why not get in touch? Just book a link here.

Your Hormone Balancing Action Plan

If you’re suffering with PMS, menopausal symptoms, or hormonal conditions such as PCOS and endometriosis, then take a look at this plan. These simple changes aren’t going to solve everything, but if made consistently over time, they can have a positive effect on your mood and how you feel.

Here’s where to start:

Eat Real Foods

If your hormones are out of whack or you struggle with anything to do with your mood, the very first thing to do is to take a good look at your diet and consider how much ‘real food’ you eat and how much of your diet is processed. If you ONLY switched to real food, making everything from scratch, you would see a big improvement in your health. Ready to do more?

Bring in more fruit and vegetables

Fruit and vegetables are packed full of nutrients compared to many other foods and are beneficial for all aspects of health. Focus on the low-sugar fruits (the ones that grow in this country ahead of tropical fruits like bananas, mango and pineapple). For veg, eat more of the stuff that grows above the ground as – as a general rule – it contains less starch and keeps blood sugar levels stable.

Eat protein regularly

Choose a source of protein at every meal and snack. Protein is needed for growth and repair in the body. Good sources of protein include eggs, organic meat and poultry, oily fish like wild salmon, trout, etc. and Greek yoghurt, nuts and seeds.

Think carefully about starchy carbohydrates

Carbohydrates can be broken down into simple carbs and complex carbs. In simple carbs, the sugar molecules that occur either naturally or as a result of added sugar are quickly digested and absorbed into the bloodstream. Examples of simple carbs are cakes, cookies and pastries (in fact, anything with sugar), white bread, rice and pasta, and potato. The result is you get a short-term high but afterwards you feel more tired, fuzzy-headed and hungry.

Complex carbs are made up of hundreds of sugar molecules, and these are absorbed much more slowly so they keep you feeling fuller and focussed for longer. Focus on bringing more of these into your diet ahead of simple carbs. They include wholemeal bread and pasta, brown rice, oats, beans, chickpeas and lentils, quinoa, sweet potato and butternut squash.

Do eat fat

Healthy fats are an essential part of a good diet and should not be seen as the enemy. Fats are also the building blocks of all hormones and keep cell membranes and nerve cells healthy. The best sources of fat are flaxseeds (also known as linseeds), avocado, olive oil, coconut oil, oily fish like wild salmon, nuts and seeds.

Prioritise sleep

There are some actions you can take to make a good sleep much more likely. These include things like avoiding drinks containing caffeine after lunch, going to bed at the same time every day, keeping the temperature in your bedroom comfortable, keeping the bedroom completely dark so you’re not disturbed by light and making an effort to relax for at least 5 minutes before going to bed - a warm bath, massage, meditation and so on.

The biggest tip I can give you is to really ensure that you prioritise your sleep. Make a real effort to focus on all the things you can do to improve your sleep hygiene rather than ‘kind of’ doing it.

Move your body

Exercise can have a noticeable effect on hormones and mood. You might have heard how exercise releases endorphins and the feel-good hormones dopamine and serotonin.

Instead of moving in such a way that you place excessive stress on the body, consider how your body likes to move. Focus on things like brisk walks, yoga or pilates, and dance classes ahead of more punishing regimes involving spin classes and long runs.

Improve your digestive health

There might seem quite a geographical distance between your digestive system and your brain but the two are actually very closely connected. In fact, the digestive system is often referred to as the ‘second brain’. If you have any problems with your digestive system, it will be worth working on these with a nutrition professional. Your coach will be able to advise if any functional testing might be appropriate to look for food reactions (allergies or intolerances) or a broader test to see whether you might have bacterial imbalance or infection.

For the purposes of this guide, it might be helpful to ensure you regularly eat probiotic foods like natural yoghurt, kefir and kombucha (all are now widely available even in supermarkets) or even take a probiotic supplement.

Reduce stress

Taking action to reduce stress in your life is essential but many people are concerned the specific things they might do are too much of a luxury in their already-busy lives. Bottom line: you can’t simply keep going the way things are. Taking some time to empty the ‘stress bucket’ is critical for your wellbeing. Yoga and mindfulness/meditation are proven ways to reduce stress but consider taking time out just to do the things you love to do quietly, mindfully and on your own: sitting in the garden with a cuppa, reading, colouring, knitting or trying out a new hobby.

Get expert help

If you’re unsure where to start, why not get in touch? I offer free 30 minute calls, and just might be able to help you.