Surrey Homes | SH76 | May 2021 | Restoration & New Build supplement inside

Nourish to
Flourish
Nutrition & Lifestyle Coach
Charlotte Lau explores the link
between food and mood...
The brain, a powerful but fragile organ that accounts
for just 2-3% of our body weight yet makes up for
around 20-25% of our daily energy requirement. It
is responsible for our thoughts and feelings which affect our
mood and actions so it is vital to feed and nourish it properly.
We are all familiar with how our mood itself can affect our
food choices, such as seeking comfort food when we feel low
or a change in appetite when stressed. However, the food we
choose to eat daily plays an important part in supporting and
maintaining brain health for the long term. Some research
observes that a Mediterranean diet – high in fruits, vegetables,
nuts, and legumes with moderate consumption of poultry,
eggs and dairy products, and only occasional consumption of
red meat – is associated with a reduced risk of depression.
Give it a go...
keep your friendly bacteria happy
A gut feeling is an instinctive human sensation –
butterflies in our stomach when we fall in love,
feeling sick when we are nervous – and something
we rely on to help us make decisions. Our gut
bacteria affects how we feel, our mood and how alert
we are in our everyday lives. It is no coincidence
that the gut is sometimes called ‘the second brain’.
The constant two-way communication that occurs
between our gut and our brain is known as the gutbrain
axis. Our gut microflora (friendly bacteria)
play an important role in our mood and the best
way to keep them happy is to eat a varied, colourful
high-fibre diet. Fibre is essentially the back bone
of plant-based foods so include more wholegrains,
legumes, vegetables, fruits, nuts and seeds in your
diet. There are thought to be over 100 different
types of fibre so diversity is key. Feed your brain by
increasing your omega 3. This type of fat, found in
wild, oily fish such as salmon and in plant-based
sources like walnuts and flaxseeds has been shown
to increase bacteria that may improve mood.
Learn to... fill your own cup
Just as we nourish our bodies with food, it is equally as important
to give the same level of care to nourish our minds, too. The body
and brain need fuel, but they also needs stillness and relaxation.
Many of us feel, ‘switched on’ from the moment we wake, so it
is no wonder that one in four people in the UK experience some
form of mental health problem each year. Prioritise time to rest and
unwind. Studies have found that time spent in nature helps lower
stress levels, improves mental focus and mood and decreases anxiety
and even symptoms of depression. Seek out nature; that may be
a park, forest, garden or simply a window box full of greenery to
help nourish your brain. Move your body. Regular movement can
be beneficial for treating anxiety and stress. A short burst of energy
such as 2 minutes doing star jumps or a brisk walk can boost your
mood and help reduce stress. Do something you love. Of course
our jobs and families are important but really think… what brings
you joy? When you find something that you really get ‘lost in’
and engage with regularly, you may find yourself feeling calmer,
more resilient to daily challenges and ultimately, a little happier.
Charlotte runs Plume Nutrition, where she offers support and advice
for weight management, controlling cravings, sleeplessness, stress
and increasing energy levels. Find out more at plumenutrition.com
Step away from... the happiness thieves
A typical western diet, high in refined
carbohydrates and sugars can play havoc with
our blood sugar levels. It is these repetitive
peaks and troughs in our blood sugars (and
subsequent high and low moods), that not
only affects our food choices making us reach
for more sugary based foods, but also causes
changes in our hormones which can affect
anxiety, irritability and hunger. Reduce sugar
and refined carbohydrates which damage your
friendly bacteria and instead build meals from
whole foods, like fresh vegetables and quality
sources of protein. Avoid artificial sweeteners
and highly processed foods such as ready meals,
many breakfasts cereals and sugary soft drinks
as they are all detrimental to your gut health.
priceless-magazines.com
102