Lifestyle Changes to Improve Your Mood

Exercise – Exercise plays a big part in beating the blues

A number of studies, in which people exercised for 30 to 60 minutes, 3 to 5 times a week, found a drop of around 5 points in their Hamilton Rating Depression Scale – more than double what you’d expect from anti-depressants alone.

If you are feeling down and de-motivated, it’s not easy to get started on exercise: but the benefits are worth it.

Exercise increases blood flow to the brain and raises levels of the brain chemicals serotonin and dopamine. Higher serotonin levels make us feel good. Dopamine helps create a sense of motivation. Natural light also stimulates serotonin.

Exercise helps you to sleep, because it can “burn off” excess adrenalin. It helps to balance blood sugar and lose weight and that, in turn, improves your mood and motivation.  When you get started, aim for 20 minutes of exercise five days a week, preferably outdoors. If you are significantly overweight, this could be brisk walking – 30 minutes a day would be better.

Find something you like doing, preferably in a pleasant area, and with other people. It’s great to have an exercise buddy. Exercise then becomes another means of focusing attention away from yourself and your preoccupations, and of spending enjoyable time with others. An exercise buddy also adds accountability. You are more likely to show up.

Following the low-GL mood boosting diet, and maybe taking the right supplements, will improve energy levels enough to give it a go.

Sleep – Mood and Sleep have a lot in common

Lack of sleep has a big effect on how you feel, and finding out how to sleep through the night and wake up refreshed could be the missing piece in getting you to feel a whole lot better.

The amino acid tryptophan is not only the raw material for serotonin but also for melatonin, a brain chemical that helps you sleep by controlling the sleep/wake cycle. It’s the brain’s neurotransmitter, which keeps you in sync with the earth’s day/night cycle. Jet lag, for example, happens when the brain’s chemistry takes time to catch up with a sudden time zone shift.

As you start to wind down in the evening, serotonin levels rise, and cortisol levels fall. As it gets darker melatonin kicks in.

But what can you do to improve your quantity and quality of sleep?

Provide more of the building blocks that make serotonin – tryptophan, an amino acid present in most protein-rich foods like chicken, cheese, tuna, tofu, eggs, nuts, seeds, and milk.

The conversion from tryptophan to serotonin requires folic acid, B6, vitamin C and zinc. These can be found in beef, broccoli, cashews, chicken, chickpeas, cauliflower, peppers, kale, kiwi, lamb, oranges,

parsley, pumpkin seeds, pineapple, salmon, spinach, turkey, and tuna.

SLEEP ACTION PLAN

• Try to go to bed at the same time every day, your body thrives on routine.
• Keep the temperature in your bedroom comfortable; not too hot, nor too cold.
• Use your bed only for sleep and sex. This may help you switch off.
• Keep the bedroom completely dark, so you’re not disturbed by light, which your brain detects even when your eyes are closed. Eye masks can be useful.
• Spend time outdoors to soak up the sun.
• Take some gentle exercise every day. There is evidence that regular exercise improves restful sleep. This includes stretching and aerobic exercise. A brisk walk ticks both boxes.
• Make an effort to relax for at least 5 minutes before going to bed - a warmbath, massage, meditation.
• Keep your feet and hands warm. Wear warm socks and/or mittens or gloves to bed.
• Consider getting a traditional alarm clock so your smart phone can stay outof the bedroom. Better still, work out how much sleep you need by going to bed 15 minutes earlier until you find that you wake up naturally before your alarm. That’s your personal sleep requirement.

Salmon Summer Salad

Salmon is excellent source of omega 3 fatty acids, which research shows can help to alleviate symptoms of low mood. This is a delicious recipe perfect for Spring.

Serves 2

Ingredients

2 salmon fillets 

3 tbsp olive oil 

1 x chicory heart - red is nice 

10g parsley 

juice of 1/2 lemon 

1 tbsp capers 

1/2 avocado 1

00g cherry tomatoes 

20g red onion 

50g rocket celery leaves

Method

• Dressing - blitz the parsley, lemon, capers and 2 tbsp of the oil. 
• Prepare and arrange salad on 2 plates - rocket, avocado, tomatoes, red onion, celery leaves. Dress the salad. 
• Fry the chicory in frying pan until softened and add to salad. 
• Sear the salmon in a hot pan. Serve the salmon on the dressed salad.
• Enjoy!

Good Mood Foods

How we nourish our bodies has a profound effect on our mood. Here are my top foods to include… and what to avoid.

IN

• Eat 3 meals a day - only snack if needed.
• Eat sufficient protein to give you an optimum supply of essential amino acids.
• Have some form of protein with every meal and snack.
• Eat whole, unadulterated food, high in soluble fibre (beans, lentils, oats).
• Choose vitamin B foods like nuts, seeds, beans and green leafy vegetables (which also include essential zinc and magnesium), which are good for mental stability.
• Foods containing high amounts of essential omega-3 fats as well as vitamin D are helpful. Include a serving of each these foods every day: fish (like salmon, mackerel, herring, kippers, sardines, tuna), free-range eggs, free-range chicken or turkey.  
• Nuts and seeds (especially flaxseed, pumpkin seeds, almonds) and all beans. 

• All berries, cherries, plums, apples and pears, green vegetables but especially broccoli, asparagus, peas, artichoke, kale, cabbage, watercress, and rocket.

OUT

• Avoid sugar in its many disguises and limit foods containing carbohydrates that break down into sugar fast – bread, rice, pasta, pastries, cakes and cookies.
• Avoid foods high in hydrogenated, processed fats or damaged fats, such as sausages, fried foods and junk food.
• Limit or avoid caffeinated drinks (1 coffee or 2 weak teas a day).
• Limit or avoid alcohol (no more than 3 small glasses of wine, half-pints of beer or measures of spirit a week – and not all on the same night).

Food and Mood

The link between physical health and what you eat is well understood, but did you know that what you eat has a huge impact on your mood and how you feel?

I wonder how we forgot about this connection, because it was common knowledge in times gone by. Way back when (think medieval times), people would eat quince, dates and elderflowers if they were feeling a little blue anduse lettuce and chicory as nature’s tranquilisers.

Modern science has extensively studied the impact of food on mood, and we now understand why food has such a positive (or negative) effect, and which foods we should be eating more (or less) of to support mental health.

Managing anxiety, stress, depression, and other mood disorders is complex, and there’s no one-size-fits all solution. But we know that the right diet and lifestyle plan combined with motivational coaching to help you every step of the way can be an enormous help.

The very edited highlight of the research into what you should eat to balance your energy and improve your mood is to follow a Mediterranean-style diet featuring plenty of whole, natural foods. 

That also means learning to balance your blood sugar levels. Loss of blood sugar balance has a clear link to stress, anxiety, and depression. 50% of low mood is down to blood sugar imbalances. Learning how to become a master of your blood sugar balance is the secret to having more energy, a better mood and controlling your weight – and losing it if you need to. 

Feeling more confident about the way you look is in itself an excellent way to boost feelings of self-worth. In the same way that eating well can positively influence mood, making poor food choices can have the opposite effect. Research by a team at Binghamton, New York, showed that young adults under 30 who ate fast food more than three times a week scored higher when it came to levels of mental distress. The same researchers found that those who ate meat fewer than three times a week had more mental health problems (potentially as the amino acid tryptophan found in meat is the precursor to the feel-good chemical serotonin).

Low mood affects up to 20% of us at any one time, so everyone is likely to experience some form of it at one time or another. Many periods of low mood can be almost eradicated by following some simple steps. Not only because this addresses many of the physical causes of low mood, but also because you are spending your time focusing on a positive action plan and learning new things rather than ruminating about problems.

To find out more about how a nutrition & lifestyle programme can help, why notbook a free call with me. Here’s the link.

Happy Tummy Foods

Some foods are excellent for supporting our digestion and here are some of my favourites that I suggest to clients on a regular basis:

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:

Bok choy, broccoli, Brussels sprouts, cabbage, caulifiower, kale , rocket, spring greens, watercress.

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.

Examples include 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 and 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) and kefir (fermented dairy drink very much like a yoghurt drink) are examples.

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

Fibre

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

This 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 mentioned earlier.

YOU CAN FIND INSOLUBLE FIBRE IN:

Fruit and veg, beans and lentils, oats and wholegrain foods like brown rice and wheat.

This 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.

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 active 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.

And we can’t have a list of the foods to add in, without looking at what we need to avoid for a happy tummy:

Sugar and refined carbohydrates

In 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.

If you would like to take a look at your gut health – whether you have symptoms or would just like to be optimally well – why not book in a free call? You can book via the link here.

Kimchi

This is a traditional Korean fermented dish. During the fermentation process, the naturally-occur- ring bacteria produce lactic acid, which is a natural preservative. Thanks to its probiotic qualities, it’s a favourite among nutrition professionals and excellent for gut health!

Ingredients

Medium Chinese cabbage, cut into bite-sized pieces

1 tsp sea salt

1 fresh chilli, seeded and finely sliced

4 spring onions, finely sliced

4 cm fresh ginger, grated

2 cloves garlic, crushed or finely chopped

Freshly ground black pepper

1 tsp sugar

Method

• Put the cabbage in a glass bowl, sprinkle with salt, and cover with a plate smaller than the bowl. 
• Add weights - a couple of full tin cans will do - to squash the cabbage down. Leave overnight. 
• Next day, remove the plate and weights/ cans and drain the liquid off. 
• Stir in the rest of the ingredients and put into a clean preserving jar, leaving a small gap at the top. Press down until the juices rise and the liquid covers the kimchi.
• Leave on the kitchen counter for 3-5 days to ferment. Check it every morning, pressing down the kimchi into the liquid and releasing any gas bubbles. 
• Refrigerate for 3-4 days before eating. Serve a tablespoonful with hot or cold meals. 
• Keeps for up to 3 months in the fridge. 
• Dried chilli can be used instead of fresh.
• Enjoy!