How many times have you eaten something and felt reaaalllly sluggish afterwards? Or how about when you’ve felt full, energised and alive? That’s because food influences our brain, mood and mental health.
This fortnight, I’m bringing you everything to do with how food can influence our mood. This is so important, because diet is now recognised as a adjustable factor in the prevention and treatment of mental illnesses.
By understanding how foods can influence how we feel, it will help us to optimise our concentration levels, memory and even our motivation, leading to lower levels of anxiety, depression and also inflammation! While inflammation can come from poor gut health and diet, it is also caused by stress, insomnia, a lack of exercise, and smoking. You can probably see now how this is all linked to how different foods make us feel. If we’re feeling slow and sluggish from eating the wrong foods, then we will be more likely to be unmotivated and won’t exercise. Maybe the foods we are eating are contributing to our stress levels, which then means we aren’t sleeping well. Everything is interrelated, and since food is what is predominately in our control, that’s what we’re going to look at adjusting within our day to day lives.
When you’re feeling fatigued
You may have heard someone say that they need a quick sugar fix. This is because sugar spikes your adrenaline levels, giving you a short term boost in energy. This does mean that your body will experience a sugar low soon after, followed by fatigue and increased cravings for even more sugary foods. Often, we find ourselves turning to highly processed foods when we are tired as it is a quick and easy pick me up. If you’re after a boost in energy, look to foods that are rich in vitamins and nutrients such as iron, Vitamin C and magnesium which are all known to reduce tiredness and keep you feeling energised. Some great options are nashi pears, grapefruit, baby spinach, broccoli and cauliflower.
When you’re always feeling hungry
If you find you’re constantly hangry, or feel like you can never feel full, try looking at foods rich in fibre and protein to keep you feeling fuller for longer. A great one is oats because not only are they high in fibre, they are also slow release which really does keep you fuller for longer as well as helping to regulate your mood. It’s perfect for the days where you have a few hours of class before you can get a break!
Another great option if you’re after a super quick snack – bananas! They contain fibre and potassium while also being jam packed with vitamins!
Have you ever considered your sleep? The less sleep you get, the hungrier you feel because your body is craving energy to keep going! Research has shown magnesium can help support your sleep, so why not look to foods containing magnesium? Some great sources of magnesium include:
- Nuts and seeds
- Whole grains
- Legumes
- Leafy vegetables
Foods for concentration
Your brain is at the centre of everything you do, so looking after your brain is extremely important. It will help you to feel your best, ensuring you feel alert and focused in order to perform at your best whether you’re studying or in classes.
Omega-3 is great for memory, brain development and your mood! There are some easy ways to incorporate more into your diet, usch as through salmon, eggs and walnuts. You can easily add eggs into your diet by adding 1-2 boiled eggs to your lunches. While I was going through uni, I used to boil half a dozen eggs every Sunday evening to save time and add them to my lunches throughout the week. With walnuts, you can easily have a handful as a snack or chop them up and add them to things like cereal or smoothie bowls.
Niacin (Vitamin B3) is also great for supporting brain health and cognition. Some good options here include:
- Green peas
- Mushrooms
- Peaches
- Nectarines
- Apricots
- Plums
Did you know, you can have your green peas last much longer by peeling the peas from the pod and popping them in the freezer!
Mood boosters
It wouldn’t be a ‘food & mood’ article if I didn’t include foods that can help with your mood overall! For all your mood boosting foods, you should look to anything full of B group vitamins and Vitamin C. Apples, capsicum, oranges and pistachios are packed with these vitamins.
Some other options are also foods that are good for your gut! Good gut health can influence your serotonin levels which is your ‘feel good’ hormone. While Greek yoghurt is a top contender, there are also plenty of fruits you can try such as persimmons, grapes and berries. Garlic and onions also support gut health, and are versatile ingredients you can add to most dishes for a bit of extra flavour.
In summary, our mood is influenced by what we eat and sometimes we may not be eating what we actually need in order to feel better. Next time you’re feeling like you’re in a bit of a funk, check out this website where you can choose your mood and see which foods are best for a pick me up!
Featured Events
THRIVE Thursday
Date: Thursday 23 May
Time: 12pm – 1pm & 4:30pm – 6pm
Location: Common Room, Level 1, L5 Building, UNSW College
Free flu vaccinations for students
Date: Tuesday 28 & Wednesday 30 May
Time: 9am – 5pm
Location: Room G07, Ground Level, L5 Building, UNSW College
Fortnightly Program
THRIVE Thursday
Date: Thursday 30 May
Time: 12pm – 1pm & 4:30pm – 6pm
Location: Common Room, Level 1, L5 Building, UNSW College
Winter Festival
Date: Thursday 6 June
Time: 5pm – 8pm
Location: Courtyard, Level 1, L5 Building, UNSW College
Resources
