It’s Mental Health Awareness Week and every day we’re supporting you with Insider features focusing on specific mental health topics.
Can you eat yourself happy?
Is there a connection between the food we eat and how we feel? Food is there for enjoyment as much as it’s needed for nourishment, and research indicates that diet really can play a role with brain chemistry and mood.
When we don’t eat enough nutrient-rich foods, our body may lack vital vitamins and minerals, often affecting our energy and how we feel.
Here are 8 top nutrition tips for a brain friendly diet, which can help to sharpen your mind, memory and mood…
- Focus on tryptophan rich foods
Tryptophan is part of a protein molecule and is the precursor to our happy hormone serotonin. Consumption of foods rich in tryptophan such as chicken and turkey can play an important role with influencing mood.
- Don’t fear carbs
Carbohydrates play a key role with transporting tryptophan to the brain, which is then converted to our happy hormone serotonin. This means that low mood can be a common side effect of popular low carbohydrate diets.
- Don’t skimp on omega 3 fats
Did you know that 60% of your brain is made up of fat? Most of these fats are similar to essential fats called omega 3’s found in oily fish.
- Vitamin B6
This water-soluble vitamin plays an essential role in the production of key neurotransmitters, which are involved with mood, including serotonin and dopamine.
- A healthy gut = a happy mind
90% of our serotonin is located within the gut, and only 10% is located within the brain. Scientists are now referring to our gut as our second brain, and the latest research has shown that our gut bacteria may influence how much serotonin we produce.
- Don’t overdo the caffeine
It may be tempting to rely on caffeine for energy and brainpower, however over consumption may lead to anxiety, irritability, and even insomnia.
- Switch to Matcha Green tea
Green tea on the other hand contains a much lower caffeine content and is rich in compound called L-theanine. L-theanine studied for its ability to provide feelings of relaxed alertness and clarity, without the jitters that keep us up all night.
- Top up on the sunshine vitamin!
Vitamin D is referred to as the sunshine vitamin for good reason. This vitamin is manufactured within the body in response to sunlight reaching our skin and deficiencies have been associated with seasonal affective disorder (SAD).
Your Employee Assistance Programme (EAP)
For confidential help and support when you need it the most, contact your EAP. They provide counselling, support and practical information for whatever problems colleagues are facing. It’s free to use and the service is available 24 hours a day, 7 days a week.
Shore colleagues – Validium
Call: 0800 3 58 48 58 (outside the UK +44 141 271 7179)
For online support join: Validium.com/vClub
Username: Carnival
Password: HarbourShips’ Company colleagues – GuidanceResources Worldwide
Call: On board 2222-2222-2222 then 222-222. In the UK 0800 917 5319. Worldwide +44 2033 183154
Online: guidanceresources.com (web ID: CarnivalEAP)