Eat well, feel better

Eating yourself to a better life

Low mood affects eating habits: the sufferer isn't so interested in food and isn't hungry, or they find they only want to eat unhealthy foods at irregular times. These habits affect blood sugar levels, affecting overall mood.

• The first tip is to eat regular meals. If you're not feeling hungry, eat smaller meals but more often.
• Eat breakfast. Many sufferers of low mood find that the worst time is in the morning. Eating breakfast will boost blood sugar levels after fasting all night.
• The amino acid tryptophan is a precursor to serotonin, the chemical that affects mood. Eating foods rich in tryptophan means your body has a supply to make serotonin from. It is an essential amino acid meaning that the body cannot produce it itself so it has to come from our food.
  Examples of foods rich in tryptophan include: poultry, beans, oats, baked potatoes, nuts, seeds, oil- rich fish, bananas, eggs, milk and cheese.
• Carbohydrates are vital for the uptake of serotonin in the brain. Complex carbs are best as they break down over a longer period. Examples are wholemeal bread and pasta, brown rice.
• Amounts of Omega 3 and 6 oils have been shown to influence depression. Foods that they can be found are seeds, vegetable oils, nuts and oily fish.
• Eating well is another way of taking care of yourself. Denying your body of certain foods as a way of punishment helps to reinforce all those negative thoughts.