Eating well for mood and wellbeing Te kainga pai e ora pai ai te wairua me te hauora
What you eat affects your physical health, but it also affects your mental health. Eating some foods can improve your mood and wellbeing. Other foods can have a negative impact on how you feel.
How food affects your mood
Many things are key to feeling good, including:
- getting enough sleep
- managing stress
- supportive relationships
- keeping physically active.
Food also affects your mood.
Like the rest of your body, your brain needs fuel to function. Choosing the right fuel is important to how well your brain performs. This includes how well you are mentally and emotionally.
The more people improve their food choices, the more their mood improves.
Ways to improve your mood include:
- eating more healthy foods, such as vegetables, fruits and wholegrains
- eating fewer unhealthy foods, such as takeaways and processed foods.
Gut health
Your gut (intestine) is the other part of your body that plays a key role in your mood. Everything you eat passes through your gut.
Your gut is home to billions of bacteria and other microorganisms that are too small to see. These are known as your gut microbiome. These microorganisms are involved in many of your body functions that are important to your health and wellbeing.
Eating foods that support your gut microbiome will support your mental wellbeing. There are examples of gut-friendly foods below.
Tips on eating well to improve your mood
Food choices that meet the eating and activity guidelines for New Zealand adults can reduce your risk of getting depression.
Nutrition and physical activity resources — HealthEdexternal link
So can Mediterranean eating patterns.
These eating patterns focus on eating more foods such as:
- vegetables
- fruits
- wholegrains
- fish
- nuts
- seeds
- legumes (cooked dried beans, split peas and lentils)
- lean meats.
They also limit highly processed foods that are high in unhealthy fats, added sugar and salt.
Below are some tips that can help you improve your mood.
Eat regularly
Eat 3 regular meals with snacks that contain foods that release energy slowly. Good choices are:
- nuts
- seeds
- oats
- wholegrains.
This will keep your energy levels up and will help keep your blood sugar levels steady. This will stop you from feeling tired and irritable and will ultimately help you to improve your mood.
Choose healthy fats
Choose foods that contain healthy fats, such as:
- fish
- nuts
- seeds
- avocado.
Look for plant‑based oils such as:
- olive (cold pressed extra virgin olive oil is best)
- canola (rapeseed)
- soybean
- sunflower
- rice bran.
Eating foods high in omega‑3 fats can help to improve your mood and mental wellbeing. This is because they have anti‑inflammatory properties. They also affect your dopamine and serotonin (the feel‑good hormones).
Foods rich in omega‑3 include:
- oily fish (salmon, sardines, tuna, mackerel and anchovies)
- chia seeds
- walnuts
- linseeds (flaxseeds).
Include a protein‑rich food in every meal
Protein‑rich choices include:
- lean meat and chicken (with skin removed)
- fish
- eggs
- milk and milk products
- legumes (cooked dried beans, split peas and lentils)
- a handful of nuts and seeds.
Protein‑rich food helps you feel full for longer. This can help stop you from reaching for unhealthy snacks.
Proteins are made of amino acids — the essential building blocks of the cells in your body. Amino acids make up the chemicals that your brain uses to control mood.
Drink plenty of fluids
Aim for at least 8 cups of fluid each day to help improve your concentration. Water is best, but herbal tea or low‑fat milk is also suitable.
Eat a variety of fruit and vegetables
Aim to eat at least 5 servings of vegetables and 2 of fruit every day. A serving is about a handful. Vegetables and fruits are high in vitamins, minerals and fibre. They are essential for both physical and mental health.
By eating vegetables and fruits in a variety of colours, you will get a range of nutrients.
Cut down on caffeine
Limit food and drinks that are high in caffeine, such as:
- coffee
- tea
- cola drinks
- energy drinks
- chocolate.
Caffeine can contribute to anxiety and poor sleep.
Pay attention to your gut
Your gut microbiome in your intestines affects the messages that are sent to your brain. The connection between your brain and your microbiome is known as your gut-brain axis. Eating food that increases the variety and number of good bacteria and other microorganisms in your gut is important to improve your mental health.
Fibre‑rich foods feed your gut microbiome. These include:
- vegetables
- fruits
- wholegrains
- legumes
- nuts
- seeds.
Try swapping white bread or white rice for wholegrain bread or brown rice. Also, try snacking on fresh fruit or adding extra vegetables to lunch and dinner.
Fermented foods contain live bacteria. These can feed your gut microbiome. Fermented foods and drinks include:
- plain or natural yoghurt
- most cheeses
- miso (fermented soybean paste)
- tempeh (fermented soybeans)
- fermented vegetables, such as sauerkraut and kimchi
- kefir and kombucha (drinks).
Make these changes slowly to give your gut time to get used to having more fibre and fermented foods.
On the other hand, eating lots of sugary and processed foods, such as sugary drinks, processed snacks and takeaways, tends to support the less helpful types of microorganisms.
Get enough vitamin D
Your body uses vitamin D for optimal brain function, mood and thinking. It is difficult to get enough vitamin D from food, but small amounts are found in eggs and oily fish. Some margarine, milk and yoghurts have added vitamin D.
Sunlight is the main source of vitamin D.
Limit alcohol
If you drink alcohol, follow national guidelines on how much you can drink safely.