3 minute read
Food & Mood
By Gillian Dalgliesh
The longer, dark days of the winter can often have an effect on our wellbeing so this month I want to give you some tips to boost your mood. You probably already know that our food choices affect our digestion, weight & immunity – all aspects of our physical health. But did you know that the food you eat has a direct impact on our minds as all as our bodies? It’s becoming more & more widely known & accepted that the healthy bacteria, fungi & other microbes – known as ‘microbiome’ or ‘gut flora’ – that live in our gut, send messages to our brains via what’s known as the gutbrain axis. A healthy & happy gut affects our mood & wellbeing. A healthy microbiome has a large number & diversity of gut bacteria. Studies have shown that the absence of varied gut bacteria decreases our abilities to manage stress. A healthy gut not only affects our moods, but it also positively affects our immune system and our resistance to disease. So how can we increase & maintain our gut flora in order to support our health? It’s simple & enjoyable! We eat the types of foods that support our gut health and avoid those that diminish our healthy gut bacteria. The more plentiful & diverse your gut bacteria, the healthier you’ll be and the more psychologically resilient! Here are some suggestions: Quit highly processed food - Convenience food at lunch time, ie sausage rolls etc, ready meals, takeaways, sugary snacks (biscuits, cakes, sweets etc), refined bread, some cereals, anything with a long list of ingredients, foods containing ‘E’ numbers, ingredients with chemical sounding names, artificial sweetners, emulsifiers (these are added to highly processed foods to keep the texture consistent & to increase the shelf life). Also, too much alcohol & too many sugary or fizzy drinks. Vary your diet – Try new recipes Batch cook – soups & casseroles to have at lunchtime or to come home to Increase your Plant Fibre intake – change your recipes to half meat/half pulses, legumes etc A Mediterranean type diet – very effective in supporting our immune system & helping to reduce depressive symptoms Fermented Foods & Drinks - naturally probiotic foods full of healthy bacteria A 12 hour Fasting Window - enables the microbiome to clean up the gut for optimum gut health. This article is abridged - You can find the longer Food & Mood article in my blog at www.gilliandalgliesh.com January 2022 – I’ll be running a Vision Board Workshop to set our intentions & visualise everything you want to manifest for 2022! Places very limited – get in touch for more info. January 2022 – “Change Your Mindset to
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