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Food healthy and mental health

Some studies suggest that what we eat and drink can affect how we feel. But it can be difficult to know what to eat, especially when healthier foods can be more expensive.

And it can be hard to think about our diet when we’re struggling with our mental wellbeing.

How can food and drink affect how I feel?
We all react differently to the things in our diet. But there are some foods and drinks that may affect how we feel, in different ways.

This section talks about food and drink that might affect how you feel, and has some ideas for how to manage this.

These tips may help some of us think about what to eat and drink. But they are only a guide. Some of us may find them less helpful or achievable, especially when we’re feeling unwell – and that’s ok.

Blood sugar levels
If your blood sugar is lower than usual, you might feel tired, irritable or depressed.

Eating regularly, and eating foods that release energy slowly, can help to keep your sugar levels steady.

Different people may have different reactions to the same foods. But generally, foods that release energy more slowly include:

Wholegrain bread and cereal
Nuts and seeds
Brown pasta
Brown rice
This is compared to foods like white bread, crisps, white pasta and white rice, which release energy less slowly.

Drinking fluids
If you live with a mental health problem, you may not have the energy or motivation to drink lots of fluids. But if you become dehydrated, this can make it harder to concentrate or think clearly.

Water, tea, coffee, juices and smoothies can all help you feel hydrated. But some of these may also contain caffeine or sugar, which could affect how you feel for different reasons.

It may help to try and track your fluid intake. You could try writing it down or using a reminder on your phone.

Fruits and vegetables
Eating different fruits and vegetables can add a good range of nutrients to your diet. These nutrients help to keep us mentally and physically healthy.

Fresh fruit and vegetables can sometimes be expensive and more difficult to prepare. Frozen, tinned, dried and juiced fruits and vegetables all count towards your 5 a day too, if you want a cheaper or easier alternative.

Healthy fats
Your brain needs certain fatty acids, such as omega-3 and omega-6, to keep it working well. You can find these healthy fats in:

Nuts and seeds
Avocados
Oily fish, such as sardines and mackerel (these are often cheaper if you buy them tinned)
We know that some of these healthier fats can be more expensive. And that it can be challenging to eat well when you’re feeling low. So if these changes don’t feel possible right now, that’s ok.

Foods for good gut health
Sometimes your gut can reflect your mood. If you’re stressed or anxious this can make your gut slow down or speed up.

This can lead to problems with digestion, such as feeling bloated or constipated. Or you may not feel as hungry as usual.

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