Posted on December 13, 2020. Authors: Lyndsay Lang, BSN; reviewed by Dahlia Abou El Hassan, MScFN, RD
Feeling down lately? Stressed about the uncertainty of COVID-19? Need a mood boost? It’s in challenging times like these that you need to take extra care of your mental health. Did you know good nutrition can help?.
1) Eat more Omega 3s
Omega 3 fatty acids are a type of healthy fat that can help to improve brain health. Increasing your consumption of omega 3 can help to build healthy brain cells benefiting your memory and focus. Omega 3s also have anti-inflammatory properties that can help to boost mood and reduce symptoms associated with depression.
Find omega 3’s in a variety of foods:
fatty fish such as salmon or tuna
oils such as olive and flax
nuts and seeds
2) Reach for foods rich in fibre
Fibre is a nutrient that helps to promote healthy digestion and keeps you feeling fuller for longer. In particular, fibre can help to control blood sugar levels, which can help to improve your energy and balance your mood throughout the day.
Find fibre in:
whole grains (whole wheat bread, brown rice, barley)
legumes (chickpeas, lentils, kidney beans)
fruits and vegetables
3) Stay Hydrated
Drinking plenty of water throughout the day is an important step to feeling your best.
Dehydration can cause you to feel tired, weak and irritable. In contrast, staying hydrated can help to increase energy levels and boost your overall mood. It’s also important to stay hydrated when you increase your fibre intake, to help keep you regular and overall increase the fibre’s effect. Try to drink enough water to eliminate the signs of thirst, including headaches, dry mouth and dark coloured urine.
Here are some ways you can increase your water consumption:
Drink water at each meal
Add flavour to your water with cucumber slices or mint
Switch a sugary soda with a flavoured sparkling water
In conclusion, what you choose to eat and drink on a daily basis can considerably affect the way you feel mentally. There are many small changes you can make to improve your diet for a better mood. What are the things you do to help boost your mood?
Additional Resources: