Mental Health Awareness Week: How to boost your mental wellbeing

By Ella O., Nutrition Advisor

Discover our in-house nutritionist tips that address the food-mood connection

Mental Health Awareness Week is an annual event which highlights the importance of starting conversations about mental health and the things in our daily lives that can affect it. It is an opportunity for the whole of the UK to focus on achieving good mental health. This year the theme is nature. The Mental Health Foundation encourages us to build strong connections with our natural environment. And indeed, many people have found visits to their local park and nearby countryside an important resource over the last year under lockdown. There are many small things we can do everyday to support our own psychological and emotional wellbeing, and this includes the choices we make about our personal nutrition.

Read on for our in-house nutritionist tips that address the food-mood connection*:

The Gut-Brain connection:

The beneficial bacteria in our digestive system are involved in the production of many compounds needed for a healthy body and mind, including important neurotransmitters. Unfortunately, stress can have a detrimental effect on our gut flora, and simple sugars and refined foods in our diet can create an imbalance in our microbiome. Someone with a deranged microbiome may be more prone to low mood. 

Garden of Life Microbiome Formula Mood +

Microbiome Formula Mood+ provides a unique approach to emotional wellbeing. Formulated by America's brain health expert, Dr David Perlmutter - a board-certified neurologist, fellow of the American College of Nutrition and an expert in the human microbiome, this probiotic formula includes ground-breaking strains of bacteria, in amounts clinically shown to support mood and relaxation. The blend also contains 350mg of certified organic ashwagandha, an exceptional Indian herb traditionally used in Ayurvedic medicine to support the body's resilience to physiological and psychological demand.

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Watch out for shortfalls in your diet:

The Mental Health Foundation recommends a Mediterranean style diet to support psychological health. This would look like a balanced and varied diet that also includes plenty of vegetables, fish, fresh herbs and olive oil. B vitamins rich in meat, eggs, pulses, and leafy greens, such as vitamin B12, folate, vitamin B3 and vitamin B1 are all know to contribute to normal psychological function. Symptoms of deficiency may include tiredness or feelings of depression or irritability. Vitamin B12 is scarce in a vegan diet. Boosting levels of B vitamins may be useful for those under stress or leading a busy fast-paced lifestyle.

Nature’s Answer Liquid Vitamin B-Complex supplies a full range of B Vitamins, including B12, plus Vitamin C, in a high potency formula. Quik-Sorb (a blend of ginger, amla fruit and capsicum fruit) has been added to enhance delivery of nutrients to the body where they are needed.

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If you are not eating enough oily fish, you may be deficient in omega 3 essential fatty acids. Research studies indicate that diets containing omega-3 may help to reduce low mood states.

Nature’s Answer Omega-3 Liquid

Nature’s Answer Liquid Omega-3 is pure deep-sea fish oil from sardines and anchovies, providing a total of 1150 mg of essential fatty acids, including EPA and DHA. A great tasting liquid supplement, with natural orange oil, that’s absorbed faster than capsules or pills.

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Natural Traditions Ahiflower Seed Oil 

A true vegan Omega 3 + Omega 6 powerhouse, Ahiflower Seed Oil is the most eco-conscious, sustainable way to get the benefits of EPA (found in fish oil) from a plant-based source – suitable for Vegans and Vegetarians. Clinical research shows that Ahiflower Seed Oil has up to a 3-4 times greater EPA conversion rate than flax seed oil, and it also supplies GLA, another essential fatty acid important for wellbeing.

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Go easy on caffeine:

The stimulating effects of Caffeine can disturb your sleep and may trigger symptoms such as palpitations and anxiety.  If you drink a fair amount of tea, coffee or energy drinks, try swapping them out for alternative refreshments.

Organic Traditions Turmeric Latte

Discover the benefits of Organic Traditions Turmeric Latte with Probiotics, delicious as an instant hot or cold drink -just blend with water. Delicately sweetened with coconut palm sugar and made with a base of coconut milk powder for a creamy texture. Turmeric is traditionally used to help lower inflammation to support the brain and internal systems, and is thought to be a potent ‘anti-oxidant’. Saffron is added to this golden milk; a revered spice that has been used as a mood elevator in herbal traditions.

Shop it: Organic Traditions Turmeric Latte

For resources and support visit MIND or the Mental Health Foundation website.

Click here to discover our tips, tricks and nutrition advice for combating stress 

* The claims mentioned in this blog are based on clinical research, are not aimed to diagnose, treat, cure or prevent any disease. Food supplements should be used within the framework of a healthy lifestyle and not used as substitutes of a varied and balanced diet.