Food and MoodFood and Mood - mhim.org.uk and MoodFood and Mood ... Negative thoughts Mind preoccupied by food What you do ... This can include fresh, frozen, chilled, dried or

Embed Size (px)

Text of Food and MoodFood and Mood - mhim.org.uk and MoodFood and Mood ... Negative thoughts Mind...

  • Food and MoodFood and Mood

    A self help guideA self help guide

  • Contents

    Howmightthisguidehelpyou 2

    Symptomschecklist 4

    FoodandMood:Whatweknow 6

    Takethetest! 7

    Wakeupwithwater!! 10

    FeelingFabwithFats! 11

    5ADay 13

    So.whatisthecost? 15

    Recipes 16

    FoodandMoodDiary 18

    Theimportanceofroutine 19

    FriendlyFood 22

    TopTips 23

    AddedBonuses! 25

    FurtherReading 26

    Someusefulcontacts 27

  • How might this guide help you?

    Therearemanyemotionalillnessesorproblemsthatpeoplefacewhichcouldberelatedtothethingsthattheyeat.Someoftheseinclude:

    Depression Anxiety ME,ChronicFatigueSyndrome PostNatalDepression Schizophrenia Insomnia PreMenstrualSyndrome ADHD(AttentionDeficitHyperactivityDisorder)

    Experiencing these problems or illnesses can also affect how a personfeelsabouteating.Forexample,feelinganxiousordepressedcanresultinalossofappetiteorlackofinterestinfood.However,eatingregularlyandeatingmoreofcertain foodscanhaveapositive impactonourmentalhealth,andthesymptomsassociatedwithpoormentalhealth.

  • Place a tick next to those symptoms you experience regularly:

    Howyoufeel Whathappenstoyourbody

    Anxious,nervous,frightened Fastheartbeat Depressed,lowinmood,down. Increasedbloodpressure Moodswings Cravings Restless Chestfeelstightandpainful Easilystressed/stressed Achesandpains Tearful Bloating Aggressive Constipation Unreal,strange,woozy,detached Dehydration Panicky Nauseas Lowinenergy/tired Dizzy,shaking,fainting Headaches

    Howyouthink

    Cantthinkstraight Cantconcentrate Hearingyourownthoughts Imaginingtheworstand

    dwellingonit Negativethoughts Mindpreoccupiedbyfood

    Whatyoudo

    Loseinterestinthings Getsnappyandirritable Difficultyrememberingthings Become/getaggressive Getangryatpeople Restless Becomehyperactiveorunderactive

    Thereareanumberofthingsthatyoucoulddotohelpwithsomeofthesesymptoms.Theseinclude:

    VisitingyourGPforadvice. Referringtothecontactlistprovidedatthebackofthisbooklet. VisitingyourlocalHealthInformationPointlocatedinpubliclibraries. Makingchangestoyourdiet.Thereisevidencetosuggestthatmaking

    changestoyourdietcanhelpwiththesesymptoms.Thisguideoutlinessomeofthechangesthatyoumightwishtomake.Theimportantthingisthatanychangesthatyoumaketoyourdietcanbedonegraduallyevenmakingsmallchangescanadduptobigbenefits.

  • Food and mood: What we know

    A diet low in fruit and vegetables may contribute towards a rangeof mental health problems. This is because a balance of vitamins andnutrientsareneededtokeepthebrainhealthy.

    Eatavarietyoffruitandvegetables(atleast5portionsaday)willprovideahealthybalanceofmanyofthenutrientsneeded.

    Notdrinkingenoughwatercanmakeyoufeeltired,lowinenergyandunabletoconcentrate.Thisisbecausethebodyisaround3quarterswaterand2litres(8glasses)isneededeverydaytoreplacelostfluids(moreonahotdayorafterexercising).Drinkingnoncaffeinateddrinksthroughoutthedaywillkeepthebodyhydrated.

    AdietlowinOmega3(andsometimes6)fattyacidsmaycontributetowardsarangeofmentalhealthproblems.Thisisbecausethefoodweeat,andhowmuchweeathasanimpactonhowefficientlyourmindandbodyworks.

    Eating lots of essential or polyunsaturated fats such as Omega 3, isthoughttohaveapositiveeffectonhowwellourbraincellsfunctionandcommunicate,witheachotherandtherestofthebody.

    Essential fatssuchasOmega3arenotproducednaturallybythebodyandsocanonlybeobtainedthroughthe foodweeatorsupplements.Eatinglotsoffoodssuchasoilyfish,walnuts, linseedoilandspinachatleast3timesaweekcanprovideahealthysourceofOmega3fattyacids.

  • Take the test!

    Agoodstartingpointcanbetolookatthefoodyouareeatingnowasabasisformakinganychanges.Takealookatthelistsoffoodandtickwhetheryoueatthemalot,sometimesornotatall.Youmaywanttotakethistestagaininafewweekstoseeifyouhavemadeanychanges.

    Theredfoodsarehighinsolidfats,sugarorcaffeineandsomayhaveanegativeeffectonyourmentalhealth.Youdontneedtostopeatingordrinkinganyofthesecompletely,butyoumaywanttotryandcutdownontheonesyouareeatingalotof,tojusteatingsometimes.

    Thegreenfoodsarehighinvitamins,minerals,andomega3fattyacidsand so may improve your mental health. A healthy diet would involveeatingthesefoodsalot.Tryintroducingsomeofthefoodsfromthegreenlisttoseeifyoulikethem.

    TakealookatthepagesonWakeupwithwater,Feelfabwithfatsand5aDaytoseethe3mainthingsthatcouldhelp.Throughoutthisguideyouwillfindlotsofideas,tipsandrecipestohelpyougetstartedortokeepyouinspired.

  • Food I eat or drink this

    a lot

    I eat or drink this sometimes

    I never eat or drink

    thisCakesPiesorpastiesSweetsFriedfoodsButterCoffeeTeaCokeorfizzydrinksCrispsSugarAlcoholWaterFruitVegetablesOilyfishe.g.mackerelorsardinesWalnutsNutoilse.g.linseedoilSpinachWatercressPumpkinseedsSeaweedSalads

    TotalTicks

  • 0

    Wake up with water!!

    Water is essential for life. Dehydration can cause poor concentration,headaches,tiredness,nauseaandconstipation.Asthebodyisabouttwothirdswaterabout8glasses(2litres)areneededperdaytoreplacelostfluids (more if it isahotdayoryouareexercising).Manypeoplesufferfromdehydrationeveniftheydonotfeelthirsty.

    Sohowdoyouknowifyouaredehydrated?Agoodwayofknowingisbythecolourofyoururine!!Apalestrawcolourishealthy.Ifyoururineisadarkyellowcolour,youcouldbenefitfromdrinkingmorewater.

    Planningwaterbreaksthroughoutthedaymayhelpyoutoremembertodrinkenough,orwhynotkeepabottleofwaterwithyouwhenyouareonthego.

    Herearesomeideastomakedrinkingwatermoreenjoyable,particularlyifyoudonot likethetaste. Ifyoupreferbottledorfilteredwaterthis isfine,howeverwaterfromthetapisgreatalsoandonlycosts1pencefor12glasses.

    Ifyoureallydislikethetasteofwater,ensurethatyourfluidsaremaintainedbydrinkingalternativessuchasfreshfruitjuiceormilkdrinks.However,becarefulofthesugarandcaffeinecontentofsomeotherdrinks.

    Addasliceoflemonorlimetogiveextrataste Whynotaddsomesugarfreecordialtoaglassofwater Coolwaterdownandmakeittastybyaddingicecubesmadefrom

    freshfruitjuiceorcordial Drinkhalfjuice,halfwaterasacheapalternativetopop Addafruitteabagtohotwater,orwhynotaddasliceoflemonto

    warmwaterasarefreshingstarttotheday. Puttingabottleofwaterinthefreezerovernightisagreatwayof

    ensuringchilledwaterthroughoutthenextdayasitmelts. Make home made iced lollipops from cordial and water or juice

    andwaterinthesummerandenjoythroughoutthedayasacoolrefreshingalternative.

  • Feeling Fab with Fats! - The benefits of Omega 3

    Omega3(andsometimes6)fattyacidscanbefoundinoilyfishandotherfoods.Theseinclude:

    FreshTuna Salmon Herring Mackerel Pilchards RainbowTrout Shrimp Crab Sardines

    Eatingthesefoodsatleast3timesperweekcanprovideahealthysourceofomega3fattyacidswhichmayimproveyourmood.

    Cannedfishcanalsobeused,butcheckthelabelsassomebrandsoftunamayhavehadtheomega3oilsremovedduringprocessing.

    Flaxseeds(alsoknownaslinseeds) -raworroasted Flaxseedoil Rapeseedoil Hempoil Walnuts Spinach Seaweed Watercress Pumpkinseeds

  • Here are some ideas to get you started:

    Usetheoilsinsaladdressings.

    Scatter walnuts or pumpkin seeds over salads or snack on themduringtheday.

    Replacetraditionalcookingoilswiththosefromthelistabove.

    Addspinachleavestosaladsorwhynotaddthemtosoups,asanextravegetablewithSundaylunch,withpastaorpureedinsauces.

    Haveafishbarbequeasachange.

    Mashsardinesandtomatoestogetherontoastforlunch.

    Pickuprecipecardsforfishfromthesupermarketforfree.

    Trythefishrecipesonpage16ofthisguide,orcomeupwithsomeofyourown.

    Thesenutrientscanalsobegainedfromtakingsupplementsinadditiontotherecommendeddietaryrequirement.However,ifyouareconsideringtaking any supplements read the labels carefully, ensuring that thecontainer has an approved kite mark. Alternatively consult your GP,pharmacistorcommunitydieticianforadvice.

  • 3

    5 a Day

    5 a Day what is it all about?

    Eatingavarietyof fruitandvegetableswillgiveyouagoodbalanceofvitaminsandmineralswhichareneededtokeepthebrainhealthy.Manyfruitsandvegetablesarehighinfolicacid,vitaminCandpotassiumandarealsoagoodsourceoffibreandothersubstancessuchasantioxidants.Allthesenutrientsareimportantforyourhealth.

    It isrecommendedthatyoutrytoeatat least5portionsofavarietyoffruitandvegetablesaday.Thiscanincludefresh,frozen,chilled,driedorcannedfruitandvegetablesand100%fruitjuice.

  • 5 a Day - Your questions answered

    Howmuchis1portionoffruit?

    Roughlyahandfulforexample:halfalargegrapefruit,asliceofmelon,2satsumas,3driedapricots,1tablespoonofraisins,1mediumapple,1mediumbanana,1mediumpear.

    Howmuchis1portionofvegetables?

    Roughlyahandfulforexample:3heapedtablespoonsofcookedcarrots,peasorsweetcorn,1cerealbowlofmixedsalad,7cherrytomatoes,2broccoliflorets.

    CantIjusttakevitaminpills?

    Notreally.Dietarysupplementsdonothavethesamebenefitsaseatingmorefruitandvegetables,becausefruitandvegetablescontainadditionalbeneficialsubstancessuchasfibre.

    Herearesometipstogetyoustarted:

    Forextrasweetness,chopfruitandaddittoyourbreakfastcereal,oraddtodesserts.

    Stirfriesonlytakeafewminutestoprepareandareatastymeal.

    Needasnack?Haveapieceoffruit,orchopceleryandcarrotsintosticksforacrunchysnack.

    Drinkfruitjuicewithyourbreakfasteveryday.

    Try new ways of cooking vegetables tomatoes, onions andcourgettestastegreatwhengrilled,bakedorroasted.

    Addsaladtoyoursandwichesforextracolourandcrunch.

  • 5

    Corn Cereal 0.75

    Sugar coated cereal 1.58Bread

    0.75Rice

    0.68Cheese

    2.74Ham

    1.48Crisps X 7

    1.75Chocolate

    0.60Biscuits

    0.58Pop X 3

    3.96Chips

    0.90Cakes

    0.78Ready meals X 7 16.57Pasta

    0.31P