5 Ways to Support Better Mood, Energy & Mental Health

In this blog post, I'll share five holistic approaches to support better mood, energy, and mental health through nutrition and lifestyle.

But first, it's important to understand the role our nervous system has on our mood, energy and mental and emotional health.

Our nervous system picks up information from our internal and external environment and has a complex communication system that send messages to and from the brain to all parts of the body. The enteric nervous system lies in the gut and communicates with the brain, hence the name the "gut-brain axis". One of the key regulators of this gut-brain axis is the microbiome which is the essential healthy bacteria in the intestinal tract. These beneficial bacteria play a number of vital roles, but one in particular is the production of certain neurotransmitters like GABA and serotonin, which support our mood.

Many of the suggestions below will offer support for nourishing the microbiome and the gut-brain axis.

1. Eat a Protein-rich Breakfast for a Better Mood

The importance of breakfast cannot be overstated, especially when it comes to stabilizing mood and energy levels throughout the day. Eating a protein-rich breakfast within 30 minutes of waking is going to support our adrenal glands and hormones. Protein also provides a steady source of energy and helps prevent the mid-morning crash that often accompanies sugary or carb-heavy meals.

When we consume protein in the morning, it stimulates the production of neurotransmitters like dopamine and norepinephrine, which are crucial for mood regulation and mental alertness. Opt for sources of lean protein such as eggs, Greek yogurt, tofu, or smoked salmon. Pair it with whole grains and healthy fats for a balanced meal that will keep you satisfied until lunchtime.

2. Nourish the Gut

To support a healthy gut, focus on incorporating probiotic-rich foods like yogurt, kefir, sauerkraut, and kimchi into your diet. The beneficial bacteria in these fermented foods help strengthen the intestinal wall and boost the immune system. Emerging research suggests some strains of probiotics can help reduce the stress response as well as modulate brain and behavior.

Additionally, prebiotic foods containing fiber such as garlic, onions, bananas and asparagus provide the necessary fuel for beneficial gut bacteria to thrive.

3. The Power of Being Present for Mental Health

In today's fast-paced world, many of us are on auto-pilot and multitasking from the moment we wake up to the moment we fall asleep, which can be contributing to a state of chronic stress. This idea of embracing slowness in your daily routine is a powerful antidote to counteract the stress response, and in my opinion, is a necessity for anyone wanting to uplevel their health.

Mindfulness-based stress reduction (MBSR) is the act of using meditation and mindfulness to reduce stress, and has shown promising results. However, anyway you can practice presence and mindfulness will be helpful.

Here are a few ways to ground yourself in the present moment and cultivate a sense of inner calm:

• Do a quick body scan. Focus on the body and notice how it feels.
  

• Take some deep breaths. Inhale to a count of 4. Pause for count of 4. Exhale to a count of 8. Repeat for 2 minutes.
  

• Go for a walk in nature, paying attention to your surroundings. This can also be a form of meditation.
  

• Allow your thoughts to come in, without judgement. Recognize them for what they are- simply thoughts. You don't need to react to them or believe them.
  

• Practice restorative yoga. The slow, deliberate nature of restorative yoga encourages a profound sense of mindfulness, as you become acutely aware of the sensations in your body and the rhythm of your breath. With each exhale, you can consciously release any physical tension or mental stress, allowing yourself to sink deeper into a state of relaxation and ease.
  

• Listen to binaural beats. These specially engineered audio tracks utilize subtle differences in frequency between the ears to create a rhythmic pattern that synchronizes brainwave activity, inducing a state of deep relaxation and mental clarity. As you immerse yourself in the soothing tones of binaural beats, you can effortlessly quiet the mind and let go of stress and distractions, allowing yourself to fully experience the peace and tranquility of the present moment.

By embracing slowness and making space for moments of quiet contemplation and rejuvenation, you can counteract the negative effects of chronic stress and cultivate a greater sense of balance, resilience, and well-being in your life. Remember, true relaxation begins with honoring yourself and prioritizing your own inner peace.

4. Fuel Your Body for Increased Energy

The Standard American Diet (SAD) is one of the most important influences on inflammation and stress in the body. Eating a diet rich in nutrients is essential for supporting optimal mental health and cognitive function. A few key nutrients to include in your diet:

• B-vitamins are needed for energy and for the synthesis of neurotransmitters. Leafy greens like spinach and kale, avocados, whole grains, eggs, meat, poultry, fish, liver, lentils and chickpeas are excellent sources of all B-vitamins.
  

• Omega-3 fatty acids are an essential fatty acid that must be obtained from the diet and are needed for proper function of the nervous system. The brain is made up of 60% fat called DHA. Omega-3 food sources include cold water fatty fish, chia seed, flaxseed oil and walnuts which have been shown to reduce symptoms of depression and anxiety.
  

• Antioxidant-rich foods such as berries, dark chocolate, and nuts can help protect against oxidative stress and inflammation in the brain. Oxidation is a chemical reaction that produces free radicals in the body which can then damage cells. Antioxidants help neutralize these chain reactions.
  

5. Support Quality Sleep

You better believe our mood, energy and mental health is impacted by the quality of our sleep!

We have a 24-hour sleep/wake cycle called the circadian rhythm which is regulated primarily by a hormone called melatonin. Melatonin levels naturally rise in the body after dark fall which starts to make us sleepy. It peaks between 1-3 am, however it is greatly affected by light.

Here are my strategies to help support a healthy sleep:

• create a regular sleep schedule by going to bed and getting up at the same time, everyday, if possible.

• go to bed and fall asleep before 11pm. This will help balance cortisol and melatonin, which are inversely proportionate, meaning if cortisol rises in the evening due to a "second wind", melatonin will fall and you may have a hard time drifting to sleep.

• turn off screens one hour before sleep. Exposure to blue light emitted from electronic screens can disrupt melatonin production.

• avoid caffeine late in the day.

• skip the bedtime cocktail and try a sleepy time mocktail instead. Research has shown tart cherry juice has a high concentration of melatonin and is "beneficial in improving sleep duration and quality":

  • 1/2 cup organic tart Montmorency cherry juice

  • 1 tsp magnesium powder

  • splash of prebiotic soda (Olipop) or sparkling water

  • garnish with slice lime

• take an Epsom salt bath which is a form of magnesium. Magnesium is an anti-stress mineral that naturally relaxes muscles, aids in sleep and is readily absorbed through the skin.
  

Incorporating these five tips into your daily routine can help you feel more balanced, energized, and resilient in the face of life's challenges. Remember, food is not just fuel for the body – it's medicine for the mind and soul.