Food and mood with Nutrition by Yasmin
Yasmin is the founder of Nutrition by Yasmin and the co-founder of The Yoghurt and Juice Network. She is a highly qualified and registered Nutritional Therapist who specialises in helping women feel their best, with the power of food. What is there not to love?
Our conversation today looks at the impact a healthy diet can have on our mood and mental health. I hope you find it as interesting as I did!
For anyone who doesn’t know you, please could you share a bit about yourself, Nutrition by Yasmin and The Yoghurt and Juice Network?
My name is Yasmin Alexander, and I’m a BANT registered Nutritional Therapist. I founded Nutrition By Yasmin and I work with clients, corporate business and people within the community to inspire them and assist them on their journeys optimum health, through nutrition and lifestyle changes. I also co-founded The Yoghurt & Juice Network with Jenna Hope, which is a company which delivers nutrition education to nurseries, schools, colleges and universities across the UK. We started to notice that the blame for the state of our children’s health was being thrown between parents, the media, schools, government… so we decided to actively have our own positive impact on children’s health in the UK. We aim to educate and insure children and young people to make healthier dietary and lifestyle choices.
What is the importance of ‘good’ nutrition in our lives?
What we eat can have so much more of an impact than just how much we weigh. Our diets and lifestyles can have a huge impact on how we feel, what our skin looks like, how much energy we have, our hormones levels, how well we sleep… and the list really goes on. I believe that what we put into our bodies can make the difference between plodding along through life and feeling in tip top condition.
What does ‘good’ nutrition look like?
Ooo, this is such a broad question, and ultimately, there is no such thing as a perfect diet as we are all so unique. As a general guideline I would say to try and aim for the following:
· Aim to consume at least 5 portions of fruit/vegetables per day (as a guide a portion is what fits into the palm of your hand).
· Aim for 30g of fibre per day - switching your white carbs to wholegrain versions is a great way to increase fibre intake.
· Eat some protein with every meal (chicken, meat, fish, eggs, lentils, beans, tofu, nuts).
· Drink about 1.5-2.5 litres of water per day.
· Ensure you are enjoying your food.
Is there a link between our diet and our mood?
Yes, this is something that research has highlighted over the years and more research is yet to come.
What impact can food have on our mood?
We now know that there is a very strong gut-brain connection, meaning that if there are imbalances of bacteria in the gut, this has a direct impact on the brain, and vice versa. Therefore, ensuring your gut is as healthy as possible is vital for brain health and mood.
Blood sugar levels can also impact our mood. Trying to keep blood sugar levels stable throughout the day will help with regulating mood and preventing mood swings. The cornerstone to balancing blood sugar levels is to consume balanced meals containing slow energy release carbohydrates (one with more fibre and which are less processed), protein and healthy fats at all meals.
Are there certain foods or food groups that have a positive and/or negative impact on our mental health?
As well as what is mentioned in the point above, research is showing a positive impact on brain health and mental health when we have adequate amounts of omega 3 fats in our diet. We can’t make these ourselves, so they must come from the diet. We get omega 3 fats from oily fish such as salmon, mackerel, anchovies, herring and sardines, and some plant based foods including chia seeds, flax seeds and walnuts.
Vitamin D is also a key player when it comes to mental health, so ensure you get your levels checked with your GP (as you may need a supplement). Proteins are another food group required for optimal mental health. Our happy hormone, serotonin, is made from an amino acid called tryptophan, which we get from turkey, salmon, eggs, tofu, pumpkin seeds and spinach.
What 3 tips would you recommend we try to include as part of our lifestyle to improve our mental wellbeing?
· Aim to consume oily fish twice a week.
· Try to consume lots of different coloured fruits and vegetables to provide lots of different vitamins, minerals and fibre to improve overall gut health.
· Take some time each week and do something for yourself to relax and switch off.
If you are interested in finding out more about Yasmin's work, I have put the details of her Instagram and website below.
Instagram: @nutritionbyyasmin
Website: www.nutritionbyyasmin.com