With the new year having just started, I am hoping some of you are still motivated enough to make changes to your everyday lives and habits. Well, here is one that can be profoundly life changing.
When I see my clients, one of the things I often speak about is the “brain foods”.
It is often said that we are what we eat. After all, I am sure that you would have noticed how sometimes we feel energized after something we have eaten while the effect may be the opposite after eating something else.
What we eat doesn’t just affect our bodies—it also has an immense impact on our mental health. "Brain foods" are nutrient-rich ingredients that can boost mood, reduce anxiety, and help manage symptoms of depression. The good news? Many of these foods are easy to incorporate into your everyday meals!
Take fatty fish like salmon and mackerel, for instance. They’re packed with omega-3 fatty acids, which are known to support brain health and reduce inflammation. Regularly consuming these can help enhance mood and alleviate anxiety. Another simple addition is dark chocolate—it’s more than just a treat! Rich in antioxidants, it helps improve blood flow to the brain and increases serotonin, a feel-good chemical linked to happiness. (Chocolates become ‘dark’ on account of the cocoa content in them, so the higher cocoa content, the darker the chocolate, but also more bitter. I normally recommend to start with 70% ones).
Feeling stressed? Snack on nuts and seeds like walnuts and chia seeds. They contain magnesium, a mineral associated with calming the nervous system and improving stress response. Don’t forget berries, which are rich in antioxidants that protect your brain from oxidative stress linked to anxiety and depression. I have a slight bias towards blue berries.
Even whole grains, found in brown rice and oats, can be mood boosters. They release energy slowly, keeping your blood sugar stable and reducing mood swings. Finally, gut-friendly foods like yogurt and fermented vegetables promote a balanced gut microbiome, which plays a surprising role in mental wellbeing.
Small changes to your diet can make a big difference. Nourishing your brain with these everyday foods is a simple but powerful step toward a healthier, happier you. So let this year be the year where you switch to the “brain foods” for your mental wellbeing!
Comments