The first step of my Mood Boosting Method is all about nourishing the mind and the whole body. This is no mean feat when living alongside all the distractions, temptations and convenience of the Western world. Add to that the complexity of your own individual symptoms and circumstances – it can leave you wondering where on earth to begin!

Without getting too deep into the science, your mental health is dependent on your body functioning optimally: do your brain cells have enough energy to do their job, is your nervous system firing correctly, are your hormones sending the correct signals, is your gut letting the right nutrients in and keeping the bad guys out, is your immune system on point? A disruption in any of these systems can influence your mood. It’s a delicate balance to strike and you are unique, which undoubtedly means you need a personalised solution to get the best results.

That being said there are some simple steps that we can all take to improve our mental health naturally. Here are my top 5 dietary basics when it comes to nourishing your body and mind for mental health:

Eat Whole Foods

By this I mean foods without a label. This should be predominantly fresh and plant-based, complimented with a small amount of fish and meat. When deciding which meat or fish to buy, first consider your budget and buy the best quality that you can afford. Understand where your food comes from and what it has eaten. Consider grass-fed, wild and organic. Spending slightly more on slightly less should help you to strike the right balance. If you live local and want some recommendations or where to buy great quality meat or fish, pop me an email rachel@re-nutrition.co.uk. I would be happy to make some recommendations.

Minimise Processed Foods

The first principle goes hand in hand with my first tip to eat whole food. Processed foods containing refined fats and sugars are notorious mood disrupters and are unhelpful when it comes to feeling happy and calm. So gradually start to reduce these foods.

Eat the Rainbow

Compiling a plate of food that is brightly coloured is not only pleasing to the eye, your mind will thank you too. Consuming diverse colours helps provide access to weird and wonderful micronutrients such as flavonoids and plant phenols that are beneficial to mental health.

Include Low Glycaemic Index (GI) foods.

Low GI foods simply means foods that raise blood sugar levels at a slower / lower rate. Now is not the time for ditching the carbs, we need fibre to help us digest our food effectively and keeping us feeling fuller for longer. But the carbs you select can influence your mood. Refined flours in pasta and bread can disrupt our blood sugar balance, which is unhelpful for our mental health. Swap white rice and pasta for whole grain, wild or even a pseudo grains like quinoa.

Consider the Medierranean Diet

Following a Mediterranean Eating Pattern can be a good place to start. Like my tips above, this way of eating features plenty of vegetables, fish, occasional meat and healthy fats from olive oil, avocado and nuts. To find out more you can read the blog I wrote back in October.

Need more help?

I have got you covered. Below are some more free resources to help you on your journey to natural mental health:

My eGuide: How to Balance Your Mood with Food

My feature with Good Life Liverpool: Can You Munch Your Way to Great Mental Wellbeing?

Blog: The Mediterranean Diet and Mental Health.

Below, I have shared some of my favourite cook books so if you don’t know where to start in implementing my 5 basic priniciples you can take inspiration from chefs who advocate eating in a similar way: Dale Pinnock, Amelia Free, Melissa Helmsley to name a few. 

Taster Package: Limited Availability

Finally, I wanted to share that I have some limited availability to undertake my Taster Package this month. I rarely offer this package, as most of my clients get the best results from test inclusive packages. However, you will have seen that I am on a mission to help 50 stressed-out career women to rediscover their mood mojo in 2021.

So if my Signature Mood Boost (comprehensive testing) Package is out of reach right now but you want some personalised advice, get in touch.

My Taster Package includes 90 minutes of personalised support to help you to improve your mood naturally. Just two slots remaining!