Tips to help you feel your best.

Vitamins and minerals: Tiny but Mighty  

Think of vitamins and minerals as the superheroes of the diet. Nutrients such as Vitamin C, magnesium, iron and many more are needed to make our “happy hormones” like serotonin and dopamine. If you aren’t getting enough of these nutrients in the foods we eat, our bodies might have trouble making enough of these “happy hormones” which can affect our mood and emotions. Vitamins and minerals are also involved in helping with inflammation and stress on the brain which might otherwise impact our mental health. There are so many vitamins and minerals we need to help us feel our best everyday and no single food has everything we need. One of the best ways to assemble all these superheroes is to eat a variety of colourful fruits and vegetables every day.

Omega-3s: Brain-Boosting Fats

Omega-3 fatty acids are a type of healthy fat found mostly in fish, tofu, nuts, and seeds. They are well known to be good for your mental health because they work to nourish your brain cells. Studies have shown that eating omega-3 rich foods regularly can help to alleviate symptoms of anxiety and depression.  They work by reducing inflammation in the brain and help your brain cells better communicate with each other giving your brain that extra boost in performance. Aim to have fish at least twice a week or add a handful of nuts or seeds to your daily breakfast or side salad for a tasty way to boost your mood. 

Happy Gut, Happy Mind

Did you know your gut is like a second brain? Or that most of our “happy hormones” are made in the gut? The English language is full of gut-related expressions like “gut feeling” and “butterflies in my stomach” hinting at a connection between our gut and our emotions. Science is now showing just how powerful the connection between our gut and brain is. To keep your gut smiling, munch on plenty of fresh foods like fruits and vegetables, beans, nuts, seeds, and wholegrains such as quinoa, couscous, and wholegrain bread. To find out more about eating for a healthy gut, click to following link. What to eat for a healthy gut?

Eat Regularly  

University can keep you extremely busy at times and can easily lead to skipped meals or picking at snacks instead of sitting down for a meal. Going a long time without eating can make your blood sugar crash which can lead to mood swings… ever heard of the term hangry? When your blood sugar levels are lower than usual it can make you feel tired, irritable or depressed. It’s when you’re busy that it’s even more important to eat regularly so that you have a consistent source of energy which will help to keep your mood steady. If you know you’re going to have a long time between meals get prepared in advance by eating a meal that includes slow-release energy sources such as wholegrain breads and cereals, nuts and seeds, wholegrain pasta or brown rice. It’s also a good idea to pack some filling snacks like fruit, nuts, or a high-fibre muesli bar just in case you get hungry between meals.

Watch your Caffeine

We all love a caffeine boost, and sometimes it seems necessary to get us through long lectures and hours spent studying for exams or preparing assignments, but too much can leave you jittery and anxious. Enjoy your tea, coffee, or occasional energy drink, but try to cut back in the evenings to ensure a good night’s sleep. Balance is key!

Be mindful with Alcohol

Alcohol can be a fun part of socialising, but moderation is key. While it might make you feel relaxed at first, overindulging in alcohol can affect your judgement, disrupt your sleep and make existing depression and anxiety worse over time. If you do choose to drink, make sure you do so responsibly and try to find some fun activities that don’t involve alcohol.

Get Moving

Exercise is a fantastic way to boost your mood. It releases endorphins, those awesome “feel-good” hormones. Whether it’s a walk, yoga, or a workout, moving your body can make you feel happier and more energised. Aim for at least 30 minutes a day and remember moving your body doesn’t have to be a struggle, make it fun by doing what you enjoy and involving friends or family.

Important Note!

Remember, mental health is complex, and diet is just one piece of the puzzle. Good nutrition can help, but it’s not the whole story. Be kind to yourself and others, and don’t make assumptions based on diet alone. If you are struggling with your mental health reach out to a medical professional for support.

In Summary

By making informed dietary and lifestyle choices, you can support your mental health and navigate university life with greater resilience and well-being. What you eat can significantly impact how you feel, so choose foods that nourish both your body and mind. Prioritizing a balanced diet, drinking responsibly, and eating with others are just a few things that can create a solid foundation for mental wellness during your university years.

Need to talk?

Find a full list of helplines and support at  Helplines | Mental Health Foundation