Nutritionist tips to boost mood naturally!

I often have clients come to me with an array of different health concerns, only to find that one of the major contributors to their current health picture (or inhibitors to their good health) is their mood, current outlook and chronic daily stressors. That is not to discredit that what people are experiencing are real problems and real health concerns- however, just a few small changes to regular daily habits and dietary intake can make an immense impact on overall mental and physical health.

Here are some of my small tips which can make a big difference:

- Eat small meals regularly - Studies have shown that poor blood sugar regulation is linked with higher rates of anxiety and depression! Snacking is not the enemy, if those snacks are healthful and contain enough protein, good fats and fibre which are sustaining and have a slow energy release. This will also enhance your sleep!

- Have protein with every meal- protein is the foundation of neurotransmitter synthesis- aka. The production of serotonin for happy mood, dopamine for feel good calmness, melatonin for a rejuvenating sleep and GABA for relaxation after stress. High protein snacks include YoPro Yoghurt, boiled eggs with carrot sticks and hummus, a homemade protein ball or a protein smoothie

- Cool down your showers- spend the last few minutes of your shower in a cooler temp (doesn’t have to be freezing to reap the benefits). Research has shown that this can stimulate the release of noradrenaline and endorphins which can boost your mood!

- Move your body - and move it daily! That may mean a 10 min walk around the block or a quick 30 min yoga stretch! Make it your goal to move, because when you do, this stimulates circulation, improves bowel motions and boosts endorphins!

- Eat more omega 3- omega 3 found in oily fish like salmon, mackerel and sardines, or chia seeds, walnuts and flax, can actually improve the transmission and function neurotransmitters such as dopamine and serotonin, the molecules which make you feel good and increase motivation and satisfaction!

Book a consult with me to put together an individualised plan on how we can support your mood naturally!

Shevchuk N. A. (2008). Adapted cold shower as a potential treatment for depression. Medical hypotheses, 70(5), 995–1001. https://doi.org/10.1016/j.mehy.2007.04.052

Healy-Stoffel, M., & Levant, B. (2018). N-3 (Omega-3) Fatty Acids: Effects on Brain Dopamine Systems and Potential Role in the Etiology and Treatment of Neuropsychiatric Disorders. CNS & neurological disorders drug targets, 17(3), 216–232. https://doi.org/10.2174/1871527317666180412153612

Penckofer, Sue et al. “Does glycemic variability impact mood and quality of life?.” Diabetes technology & therapeutics vol. 14,4 (2012): 303-10. doi:10.1089/dia.2011.0191