What can I eat and drink to improve my mood?

All of us react differently to our food. Some foods and drinks can affect our mood in different ways. This section discusses food and beverages that may affect your mood and offers some suggestions on how to deal with this.

These tips help us decide what to eat or drink. These tips are meant to be a guide. It’s okay if you find them difficult to follow or less useful, particularly when you’re sick.

You may also find some useful tips in our section on managing your diet when feeling unwell.

You may be struggling to pay for food.

Money is a major issue for many of us right now. It may affect the amount of food that we buy and the type of food, especially if healthier foods are more expensive.

Help is available if you cannot afford to buy the food you require. Visit our money and mental health pages to find out what help is available.

Blood sugar levels

You may feel tired, irritable, or depressed if your blood sugar level is lower than normal. Regular eating and eating foods that release energy slowly can help you maintain a steady sugar level.

Some people react differently to the same food. Foods that release energy slowly include:

• Wholegrain cereals and bread
• Nuts, seeds and other nuts
• Brown pasta
• Brown rice

This is in comparison to foods such as white pasta, rice, bread, and crisps, which release energy more slowly.

Diabetes UK provides more information on the relationship between mental health and diabetes.

Drinking fluids

You may lack the motivation or energy to drink a lot of fluids if you have a mental illness. Dehydration can affect your ability to think or concentrate.

All of these can help you stay hydrated. Some of these drinks may contain sugar or caffeine, which can affect your mood for a variety of reasons.

You can track your fluid intake. It may help to write it down or use a phone reminder.

Fruits and vegetables

Eating a variety of fruits and vegetables provides a wide range of nutrients, which are essential for our mental and physical health.

Fresh fruits and vegetables are often more expensive and difficult to prepare. If you prefer a more affordable or convenient alternative, frozen, canned, dried, and juiced fruit and vegetables can also count towards your five a day.

For more information, visit the NHS webpage on achieving your 5-a-day.

Protein

A diet high in protein is good for your mental health. Your brain needs the amino acids in protein to make neurotransmitters. These chemicals help regulate your feelings and thoughts.

Protein can be found in foods such as:

• Legumes are legumes (such as peas, lentils and beans).
• Nuts, seeds and other nuts
• Milk
• Fish
• Eggs
• Cheese
• Lean meat
• Soya products

If you are having trouble getting enough protein, you can add grated cheese or milk to your meal. You could also eat some nuts or seeds.

Caffeine

Tea, coffee, cocoa, cola, and other energy beverages contain caffeine. It’s a stimulant. It can give you an instant burst of energy. It might also:

• Feeling anxious and depressed
• Do not disturb your sleep, particularly if it is just before you go to bed
• If you stop suddenly, it can cause withdrawal symptoms such as feeling irritable and depressed.

You can reduce the amount of caffeine that you consume if you feel it is affecting your mood. You could, for example, alternate between drinking a caffeinated beverage and the decaf version.

Healthy fats

Omega-3 and omega-6 fatty acids are essential for the brain to function properly. These healthy fats can be found in:

• Nuts, seeds and other nuts
• Avocados
• Buy sardines or mackerel in tins to save money.

We are aware that some of the healthier fats may be more expensive. Eating healthy can be difficult when you are feeling down. If these changes are not possible for you right now, it’s okay.

Gut-healthy foods

Your gut can sometimes reflect your mood. When you are anxious or stressed, your stomach may slow down or accelerate. It can cause digestive problems, like feeling bloated and constipated. You may also not feel as hungry.

Try some breathing exercises or relaxation techniques if you feel stressed.

Try eating more foods that promote healthy digestion. Fruits, vegetables, and whole grains are all good examples. Pulses, like dried or tinned beans, lentils, or peas, are also good examples. Probiotics such as tempeh, kimchi, and live yoghurt also improve gut health.

Alcohol

Alcohol can affect brain chemicals that are essential for mental health.

Alcohol can be a way for some of us who have mental health issues to cope with emotions that are difficult to manage in any other way. You may be addicted if you are using alcohol this way. Find support on our pages about alcohol and recreational drug addiction.

Food allergies and intolerances

You may feel physically and psychologically affected by a food allergy or intolerance. This could be a wheat intolerance, dairy allergy, or yeast allergy.

You can talk to a professional about your concerns, such as a nutritionist. The NHS website offers more information about intolerances and allergies. Allergy UK offers advice and support to people with allergies.

What can happen if food and medication interact?

Certain foods are dangerous to consume if you take certain medications. Some foods can cause side effects or stop medicines from working properly.

Some medications may also need to be taken before or after eating or drinking, as they can increase or decrease one’s appetite.

Your doctor should inform you of any side effects or risks before prescribing any medication. You can then decide if you want to continue taking the drug.

The Patient Information Leaflet that comes with your medication will provide you with more information. Download PILs from our A to Z list of psychiatric drugs.

Speak to your GP if you’re unsure about the foods and beverages you should avoid when taking your medication.

What can I eat when I am feeling unwell?

When we are not in good mental health, it can be hard to eat healthy. Here are some tips that might help you if your mental health is suffering.

It’s okay to choose foods that are more convenient if you feel like it right now.

Feelings about food can be written down.

Write down your food intake and how you feel. You might find out over time how certain foods:

• Feel worse or better.
• You can either get more energy or stay awake.
• Sleep disturbances can affect your sleep.

Plan ahead

Plan when you feel good and have the energy to prepare for the times you won’t be feeling well. Here are a few ideas:

• Make extra meals and freeze them to keep. You can make enough meals to last several days and then freeze them into portions that you can heat when you’re not feeling like cooking.
• Make a list of easy and affordable meals that you can make when feeling unwell. You could make meals such as beans on toast and jacket potatoes.
• If you can, stock up on a few staple ingredients. You could buy cheaper items that have a long shelf life or are tinned. You could also buy items that you can freeze and use later. You can save money by purchasing these foods.
• Have your groceries delivered to you. This can be a time-saver and also help if you don’t feel like leaving your house or going to the supermarket.

Accept help from others.

Other people may offer to help us when we are not feeling well.

When someone offers to help you, you can suggest:

• You can order food or shop for groceries.
• To make it less intimidating, you plan, prepare and eat the meal together.

Make the process of food preparation easier.

Preparing food and cleaning up afterwards can be a big energy drain. It can be especially hard to do this when you are feeling ill. You can make the process easier by following these tips:

• Clean up while you cook. Washing up as you prepare food is a good idea. You might feel less overwhelmed when you have to wash up after your meal. If you are really struggling to wash up, you can use disposable plates and towels to help you eat what you want for a while.
• Rinse the dishes before washing. It will prevent food from sticking and make it easier to clean.
• Cook everything in one pot or dish. Many recipe books or websites have recipes that only require one pot or one tin. This reduces the amount of equipment you have to clean and use.
• Use pre-chopped fruits and vegetables. You can save time by using pre-chopped or frozen fruits and vegetables. Fresh fruit and vegetables can be more expensive than frozen versions.