Nourish to Flourish

Hi ❤️

So, last week, we untangled the web of the gut-brain axis, and this week, we're diving into the kitchen of mental wellness. 🍽️🧠 Now, what you'll read below is not an exhaustive explanation; there are many things to consider when eating to fuel your well-being. 

I've done my best to keep this instalment casual and concise. Still, if you want more personalised support, you can always book a consultation call with me using the button below. 

Here we goooo...

Nourish to Flourish: The Role of Nutrition in Mental Well-being

Nutrition is the unsung hero of mental health. Eating is not just about avoiding a rumbling stomach; it's about fuelling your body with the nutrients it needs & being mindful of the complex interplay between our digestion and mood.

The Mood-Food Loop

Our mood can hijack our food choices, and those choices can either be our allies or foes in the battle for mental resilience. For example, If you're hormonal or maybe you had an especially bad night's sleep, you are way more likely to reach for a quick sugary hit. Why? Because it will momentarily make you feel better. 👀

The problem is that your mood influences your food choices, and your food choices then affect your mood. It's very much a chicken and the egg situation. It's a loop that can spiral into a snack-laden vortex or elevate us to a state of nutritional optimisation, influencing not just our mental health but our risk for chronic diseases, too.

The Gut: Our Second Brain

As we touched upon last week, the gut is a bustling metropolis of bacteria crucial for more than just digestion. It's a chemical factory producing neurotransmitters, like serotonin, a bigwig in the world of mental health, regulating mood, sleep, and appetite. In fact, 90% of the serotonin in your body is produced in your gut, which means if you are experiencing sleep issues, cravings and a nosedive in mood (symptoms relating to low serotonin), it might be time to start thinking about how you can better nourish your body. 

The Mediterranean Mood-Boost

The Mediterranean diet is infamous for its health-enriching properties, but why is that the case? Well, the diet is rich in animal-based foods like meat, fish, dairy and eggs, which are all nutrient-dense and highly bio-available. Now, you might not personally vibe with these food groups, and that's totally okay. The Mediterranean diet is also heavy on its fruits and vegetables, which not only provide ample vitamins and minerals but also the golden ticket to a happy and healthy life... fibre. 

Good Bacteria LOVE fibre; therefore, WE love fibre. 

When the good bacteria in your gut are sustained with enough dietary fibre, they are better able to produce the neurotransmitters you need to feel well. When good bacteria are thriving and the microbiome is in balance, you're also better able to resist any unwelcome guests, harmful bacteria and other nasties. Ensuring you eat to nourish your microbiome also has other health benefits, such as supporting your immune system and warding off those seasonal sniffles. 

Minerals: All About Absorption 

Okay, so diet is important, and vitamins are essential ✅. But what if I told you that it doesn't matter how many vitamins you consume? If you are deficient in minerals, you won't absorb any of the good stuff. 

Minerals are salts, aka electrolytes, responsible for absorption, powering your nervous system and delivering messages throughout your body. Here are some examples... iron, calcium, magnesium, potassium & even sodium (yes, it is vital despite what the wellness industry would have you believe). Supplementing with minerals every morning is the fastest way to get your brain back online & your body optimally hydrated. I'll say this one more time... without minerals, your body CANNOT absorb vitamins. 

Fat: Also All About Absorption

The next point you need to understand is that fat isn't bad for you. In fact, fat is essential for the function of your brain & many vital nutrients are fat soluble. You'll likely not be absorbing as many vitamins as you think if you cook with 1 cal spray, only eat egg whites & opt for low-fat yoghurt options and other non-sensical things. In much the same way that we've been lied to about salt, we've been lied to about fat as well.  

Key Nutrients for the Mind

So, transforming your diet doesn't have to be overwhelming. My advice is to start small by swapping out the sugary snacks & drinks for better nutrient-dense alternatives. These small shifts compound over time and lead to significant changes in the long run. Below, I've listed some key nutrients for the mind & where to find them, so the next time you plan your shopping list, why not throw in a few.

When navigating the supermarket, a general rule I follow is to stay within the fresh produce areas in the shop's centre, with a few exceptions. 

(Some) Essential Vitamins

Vitamin A: Sweet Potatoes, Carrots, Liver Pate. 

Vitamin C: Citrus Fruits, Kiwis, Chillis, Bell Peppers. 

Vitamin D: Fatty Fish, Eggs (Runny Yolks especially).

Vitamin E: Avocados, Almonds, Sunflower Seeds.

Vitamin K: Brocolli, Brussels Sprouts, Kefir (fermented dairy).

(Some) Essential Minerals

Magnesium: Epsom Salts (not for eating, obviously, add into your bath), Almonds, Pumpkin Seeds. 

Zinc: Beef, Lentils, Pumpkin Seeds.

Iron: Beef, Tofu, Dark Chocolate (70% or more).

Calcium: Dairy, Leafy Greens, Tofu.

Potassium: Bananas, Potatoes, Yogurt & Fish. 

Sodium: Flakey Sea Salt

Selenium: Eggs, Sardines, Brazil Nuts.

(Some) Other Essentials

Omega-3s: Salmon, Mackerel, Walnuts, Hemp Seeds, Edamame. 

Folate: Broccoli, Avocado, Lentils.

Amino Acids: Meat, Eggs, Yogurt, Lentils, Tofu. 

Probiotics: Miso, Kimchi, Kefir, Yogurt, Sauerkraut.

Prebiotics: Bananas, Garlic, Onions.

Dietary Fibre: Berries, Vegetables, Nuts & Seeds. 

Take Home Points

A balanced diet is your ticket to mental well-being. Steer clear of added sugars, embrace fibre for a happy gut, and ensure you get a full spectrum of nutrients, including minerals. And remember, good sleep and physical activity are both essential parts of the bigger picture, too. 

Lotsa love,

Flo xx

P.S. If you're interested in my Holistic Personal Training or Wellness Coaching services, hit REPLY to this email, and I'll send you some more details. ❤️