Four years ago I was diagnosed with multiple sclerosis. Diet, vitamin supplementation, exercise, stress reduction and cognitive activity (also known as a brain-healthy lifestyle) have all been shown to significantly improve outcomes in MS – great news, right?! So why is it so hard to keep doing what is right?  As a clinical psychologist I’ve spent years working with people who are finding it difficult to make changes in their lives, despite knowing that ultimately there will be benefits. Below are some of things I have learned along the way and that have helped me navigate a new path towards a brain healthy lifestyle.

Have compassion for where you are at

Our health behaviours depend upon many factors, including what attitudes and ideas about health were laid down in our early life experience. I grew up in a low socioeconomic status inner-city household in the 1990s – I never owned a bike, never saw or heard of anyone “going for a run” and diet was only discussed as a thing you “went on” if you wanted to be thinner (usually before Christmas, so you could eat and drink with abandon during the festive season). Crucially, my family was time-poor, working long hours to make ends meet; active relaxation and ‘self-care’ was not on the agenda.

Unsurprisingly then, I have spent the majority of my adult life replicating what my early-life taught me – working hard, eating for convenience (rather than health) and neglecting balance. It’s easy to be judgemental and regretful about not having made smarter health choices in the past and label ourselves as lazy, reckless or not capable. However, research shows us that self-criticism reduces motivation and leaves us feeling worse, whereas showing ourselves compassion and understanding is much more likely to free us to make changes.  Whatever health and lifestyle choices you made so far, you were doing your best with the information and resources you had at the time.  If your inner voice is harsh and critical, remind them that you have done your best and will continue to do so – that’s all any of us can.

Expect changes to be challenging

Long term behaviour change is difficult to achieve and involves a series of small steps and crucially, ‘failures’. What sets apart people who successfully implement long term change is not an innate ability to stick perfectly to a plan, but the ability to pick oneself up and get back on track when the plan has not…gone to plan! Failing to stick to a healthy lifestyle plan does not mean you are “not capable”, “can’t do it” or “just not into a healthy lifestyle”- it simply means you are a human, not a robot. Try to see all setbacks as an opportunity to learn by asking yourself why it didn’t go to plan and what you can do differently to achieve your goal. 

Set good goals

Good goal setting is the bedrock of many psychological interventions and research shows that it works. My top tips for good goals are

1) Set positive goals about what you want more of (I want to learn one new health recipe) rather than what you want less of (I want to stop eating junk food)

2) Set achievable short term goals that will bring quick benefits, such as sticking to a good sleep routine and regular bedtime for a week – this will set you on the right path and increase your confidence that those longer term and less visible benefits are also achievable

3) Link your goals to your values – list all the reasons why your goals are important to you – including those beyond your own health. When I stopped eating dairy for health reasons I found it really helpful to learn about the ethical and environmental benefits of doing so – whilst these were not my primary motivations, they have become increasingly important to me and serve as further important reasons to stick to my plan. 

Find your support team

It is hard to make change and it can be hard for those around us – my family still object to vegan, oil free meals 4 years down the road. Finding positive reinforcement for the healthy lifestyle you want to adopt can help you stay committed in the face of doubt and objection (whether that be from people around you or inside your own head!). Instagram is a wonderful way to connect with inspiring people who just really LOVE living a healthy lifestyle, sharing tips/recipes/exercises/mindfulness practices/motivation, as are Facebook groups and internet forums. You may also find local groups, like beginners running clubs and yoga classes.

Set yourself up for success

Compassion, goals and encouragement aside – good old practical planning and problem solving will go a long way in facilitating behavioural change. Strategies that I have found useful include –

●  Planning ahead for the week what I will eat and when I will exercise

●  Batch cooking and freezing meals

●  Cooking simple meals on busy days

●  Using a slow cooker and an air fryer for ease and speed

●  Planning exercise for the time of the day when I have most energy

●  Setting reminders in my phone to take supplements

●  Setting a bedtime reminder in my phone for 30 minutes before I want to be in bed

●  Leaving my phone out of the bedroom and my book next to my bed (I read a chapter a night for cognitive stimulation and relaxation)

I hope these tips can help you incorporate changes you want to make!

With thanks to Dr Nicky Hartigan for this article. Dr Nicky is a Clinical Psychologist and Director at HelloSelf, and has recently joined Food for the Brain’s Board of Trustees.

Mental health conditions are on the rise and the statistics speak for themselves: a record 70 million antidepressant prescriptions were handed out in 2018, and an estimated 10 million people will be in need of mental health support in the next five years. Mood can of course be dependent on external factors, but internal factors such as fluctuations in hormones, neurotransmitters and nutrient availability can also exert considerable influence. In light of this, treating the mind and body separately does not make sense. 

Our Second Brain

Far from being distant organs, the gut and brain communicate through a complex network of neural, hormonal and immune pathways and messengers, called the “gut-brain axis”. The integrity of our digestive system directly impacts the information our brain receives, and the quality of the building blocks of the brain tissue itself.  

Poor mental health may be a symptom of imbalances in the gut-brain axis. More  than 100 million nerve cells line our gastrointestinal tract, working independently of our brains. We know that the gut-brain axis is a strong communication mechanism because anxiety and mood changes are correlated with irritable bowel syndrome and functional bowel problems such as constipation, diarrhea, bloating, pain and stomach upset.

Our mood can also be impacted by poor vagal tone. The vagus nerve connects our digestive system to our brain and is the major nerve in our ‘rest and digest’ nervous system. With busy and stressful lifestyles regularly triggering our ‘fight or flight’ response, this vagus nerve may not be functioning well, which can contribute to depression and indigestion. 

Mood and Immunity

The nervous and immune systems work together, with the brain housing specialised immune cells called microglia to help fight infections and clear away damaged cells. When stress is excessive, or when the immune system sends persistent distress signals, the inflammatory response triggered by the immune system has been linked with depression.  

Much of the immune system is housed in our gut, making sense when much of our environmental risk exposure enters the body through our food. Our gut, therefore, needs to be in good shape for our immune system to be working well.  

Maintaining Balance

Our blood sugar levels also impact our mood. Our brain is an energy hungry organ, using 25% of our total energy stores and preferring glucose to carbohydrates to keep it going. If our blood glucose levels are unstable, say from a high carbohydrate diet, this can be stressful for the brain to cope with and can cause mood swings or feeling ‘hangry’.   

Blood sugar swings can also make us feel fatigued and have a detrimental impact on an important protein, BDNF (brain-derived neurotrophic factor) essential for the survival and growth of brain cells. BDNF helps our brain cells communicate and promotes the calming neurotransmitter GABA, levels of which may be low in anxiety sufferers. It also supports how our body makes energy,  and therefore if levels of BDNF are low, we are more likely to feel fatigued, listless and at risk of experiencing mental ill health. 

Top Tip

Keeping our gut healthy with a Mediterranean style diet, abundant in fibre-rich fruit and vegetables, oily Omega-3 rich fish, and wholegrains enriched with B-vitamins, translates into increased brain health, in turn improving our mood and mental health. 

With thanks to Julie Pichler at Vagus Wellbeing for this article. Julie is a registered Nutritional Therapist and delivers our Workplace Wellbeing programme, offering educational and empowering webinars. Julie’s specialism is the gut-brain connection and how food impacts our mood and brain health.

Find out more about our webinars here and how they can support your employees’ mental wellbeing.

When in balance, stress can be helpful. It keeps us motivated, helps us get out of the bed in the morning, and can serve as a warning sign that we need to make some lifestyle changes. Prolonged stress, on the other hand, can have serious consequences for our wellbeing, not least because of its impact on our eating habits and nutritional needs.

Chronic stress increases the body’s metabolic needs, which may result in increased uptake and excretion of nutrients. Chronic stress can therefore increase nutrient requirements, and also exacerbate deficiencies that already exist. 

Furthermore, during periods of prolonged stress, our food choices may alter, causing increased consumption of sugar and processed foods. One reason for this may be reduced time and energy to prepare meals, leading to increased reliance on processed foods and ready meals. 

Another possible reason is that during periods of stress we actually have an in-built preference for higher fat and sugar foods. Theoretically, this mechanism may have been beneficial to early humans during stressful periods such as food scarcity, since fat provides significant calories and sugar affords a quick release of glucose, and therefore energy. However, in modern times, stress can last for significant periods of time, due to work, relationships, financial pressures and other stressors and so can literally tip the scales in the wrong direction.

Moreover, food availability is more abundant: there is an ever growing array of processed foods, microwave meals, as well as high sugar and fat snacks cheaply and readily available. 

Caffeine, from coffee and energy drinks, is also readily available, and often employed as a coping mechanism for stress and stress-related exhaustion. High consumption of caffeine causes blood glucose levels to fluctuate, through increasing cortisol levels and dysregulating insulinotropic polypeptide and GLP-1, which are both involved in regulating appetite control and insulin levels. 

The impact of prolonged stress, therefore, may be weight gain and blood glucose dysregulation, heightening the risk of the development of chronic diseases related to obesity, such as type II diabetes. 

Using Nutrition to Build Resilience

Nutrition can be used as a means of supporting the body during times of stress, increasing resilience, building strength and re-equipping the body with nutrients that may become depleted during periods of chronic stress. 

Research has indicated that magnesium and vitamin B6 may support individuals experiencing stress. A study by Pouteau et al. (2018) indicated that combined supplementation helped to alleviate stress levels in subjects who were experiencing extreme stress. 

A further study by Jahangard et al. (2019) indicated that individuals who were administered omega-3 fatty acids demonstrated reduced markers of psychological and physiological burnout, including decreased cortisol levels, compared with controls. 

Here are some practical ideas for increasing your consumption of these nutrients: 

• Consume green leafy vegetables, nuts and cacao, which are all rich in magnesium
• Take a bath with Epsom salts to increase magnesium levels transdermally 
• Up your vitamin B6 intake with turkey, chickpeas and salmon. Salmon – along with other oily fish – is also a great source of omega 3 fatty acids. Enjoying turkey and salmon with homemade hummus and a colourful salad would be an excellent way of increasing vitamin B6 and omega-3 fatty acids

We hope you find these tips useful. However, if you’re experiencing frequent panic attacks, chronic anxiety and depression, it may be worth seeking some personalised support with an integrative mental health practitioner that can also advise you on your diet. 

Please head to our ‘Seeking Help’ page for more information on organisations and networks you can reach out to. 

The summer holidays can be a great time to get kids into the kitchen and kick-start long-term healthy eating habits. We’ve picked three easy recipes that you can have fun recreating at home with the little ones. Our Head of Nutrition, Alice, also shares her thoughts on their brain-boosting properties. Post your best creations on Instagram and tag us @foodforthebrainfoundation.

Sweet Potato Quiche

Ingredients:

4 sweet potatoes, peeled and sliced into thin rounds (the rounds should be thin enough to bend easily)

5 eggs, beaten

2 cups fresh spinach

10 slices of sundried tomato, chopped

1 red onion, sliced

1 garlic clove, minced

2 tbsp fresh chives

Olive oil

Method:

Preheat your oven to 200°C. Arrange the potato slices in a pie dish in a circular pattern to form a “crust” for the quiche. Drizzle the sweet potatoes with olive oil and season to taste. Place in the oven and bake for 15 to 20 minutes.

Warm some olive oil in a skillet over a medium heat and add the garlic and onion. Cook until the onion and garlic are soft and fragrant, around 5 minutes.

Add in the spinach. Sauté until wilted, 2 to 3 minutes, and set aside to cool down. When the sweet potatoes are done, lower the oven heat to 375 F.

In a bowl, combine the beaten eggs with the spinach mixture, sundried tomato and chives.

Pour over the sweet potato crust, and place in the oven. Bake for 30 to 35 minutes, or until the eggs are set; serve warm.

Alice adds: Sweet potatoes, spinach and red onion are a rich source of antioxidants, which may help to support brain health by reducing the effects of oxidative stress on the brain. Eggs are great for increasing protein and are also a good source of vitamins B6 and B12, folate and choline, which are essential for keeping tiny brains energised throughout the day, as well as supporting a biochemical process called methylation, which is vital for mental and neurological wellbeing. 

Chocolate Crunchies

Ingredients:

100g good quality dark chocolate, broken into rough chunks

2 tbsp tahini or unsalted hazelnut butter (from health-food stores)

2 tsp ground cinnamon

50g oats

50g mixed unsalted nuts, roughly chopped

50g desiccated coconut

50g pumpkin seeds

A good tbsp of ground or cracked flaxseeds (linseeds)

Method:

Melt the chocolate then stir in the tahini. Place ten paper cake cases on a baking sheet. Mix in the dry ingredients until evenly coated then spoon into the cake cases and chill until set.

Alice adds: Kids love chocolate and the above recipe is a luxurious chocolate fix, which also packs a nutritional punch. Pumpkin seeds are a good source of zinc, which is important for increasing levels of GABA and modulating dopamine and adrenaline. Cacao is a rich source of magnesium, which similarly to zinc also works to reduce excitability of neurons, as well as reducing levels of oxidative stress in the brain. Flaxseeds are a source of dietary fibre and also contain ALA, a vegan source of omega 3 fatty acids, which are essential for brain health.

Big Baked Beans

Ingredients:

1 tbsp olive oil

2 red onions, peeled and finely chopped

2 x 400g cans butter beans, rinsed and drained

2 x 400g cans chopped tomatoes

A little salt, or 1 tsp Marigold Reduced Salt Vegetable Bouillon powder

Freshly ground black pepper

Method:

Heat the oil in a saucepan and sauté the onions for 2 minutes to soften. Stir in the remaining ingredients and simmer for 2 minutes, then taste to check the seasoning. Serve on wholemeal or rye toast. Tip: You can also purée the mixture before adding the beans to make a smooth sauce like the canned versions.

Alice adds: These baked beans contain no added sugar and are low in salt. Consuming high levels of sugar and refined foods has been indicated to increase hyperactivity and neurocognitive deficits in some studies. Swapping store cupboard staples such as baked beans for low sugar and low salt alternatives, or making your own using the recipe above, is a great way of reducing sugar and salt intake whilst keeping little tummies happy. 

The COVID-19 pandemic has brought much disruption, fear and anxiety, and this is particularly true amongst children and teens who have been affected by school closures, physical distancing and new routines. It is no surprise, then, that many children have been feeling more anxious or exhibiting signs of anxiety, and that related conditions such as OCD, social anxiety and disordered eating appear to be on the rise. Witnessing this in a child can be very worrying and stressful for parents.

At Food for the Brain, we’re passionate about sharing the science and nutritional strategies that promote good brain health and mental wellbeing at every life stage. Nurturing healthy brains in children is particularly important given the growing body of evidence connecting diet and mental health. 

Diet and Mental Health

We all know that diet plays a huge part in our health, but recently we have started to understand more about its connection to mental health. Unhealthy dietary patterns have been associated with poorer mental health in children and adolescents. Furthermore, a 2017 paper published in Public Health Nutrition found the UK to have the most ‘ultra-processed’ diet in Europe, as measured by family food purchases. British children were found to be eating “exceptionally high” proportions of ultra-processed foods*, which is likely to be contributing to health problems.

Specific Nutrients for Mental Health

The brain is the most energy-hungry organ in the body, stealing roughly 25% of the body’s energy requirements. In addition, there are specific nutrients that play a role in mental wellbeing. Ensuring good levels of these nutrients can support your child’s brain and mental health. 

Zinc

Zinc is a mineral found in higher concentrations in seafood, organ meat, chickpeas, lentils and pumpkin seeds – not foods that tend to be loved by children. Zinc can also be found in other foods such as the dark meat of chicken, yogurt, almonds and peas, but it may be harder to obtain the amounts children need from these sources.

Zinc is believed to interact with an important anti-anxiety brain chemical called GABA. GABA is the body’s main inhibitory neurotransmitter, meaning that it prevents excitatory neurotransmitters like dopamine and noradrenaline from over-stimulating the brain. This relaxes us and promotes feelings of calm, as well as helping to slow down our heart rate and breathing. In those who are deficient in GABA, feelings of anxiety and stress can be common symptoms.

Although zinc has not been as well researched as other nutrients, it has been connected in research to both ‘mood disorders’ and depression. Zinc supplementation may even reduce anger and lessen depression.

If your child does not eat seafood, chickpeas or chicken, you could encourage them to eat extra almonds, cashews and pumpkin seeds, to make up for any potential shortfalls. You could try making things like energy balls with nuts and seeds, adding raisins or dried apricots, which are also high in iron. 

Vitamin B6

B6 is really important for our mental wellbeing because the body uses it to make brain chemicals like GABA and serotonin, which make us feel calm, focussed and happy.

This vitamin is found in a wide range of foods such as meat, fish, chickpeas, vegetables and wholegrains. However, if your child’s diet mostly comprises refined, white foods such as bread and pasta, they may be losing out on important sources of this vitamin. Wholegrains and wholefoods should be the focus, keeping refined white flour to a minimum to help achieve good B6 levels. 

Iron

According to the World Health Organization, iron deficiency is the most prevalent nutritional deficiency. Iron deficiency in children is known to affect behaviour and learning, and has also been associated with increased anxiety and social problems. 

The best sources of iron are red meat, seafood and the dark meat of chicken. Plant foods also contain a lot of iron, such as beans, lentils, kale, cabbage and broccoli. Eggs and dairy contain iron in smaller amounts and may be a good source if your child will not eat plant or meat sources. An emphasis on green vegetables, however, is always recommended for overall good health.

What if my child doesn’t like these foods?

The biggest challenge for parents tends to be picky eaters, and time restraints. A picky eater may exclude whole food groups, such as animal protein or plant foods such as beans or greens. This may cause children to struggle to get the nutrition they need for good mental health.

Top Tips: It’s not easy coaxing a fussy child to eat something they don’t like, but disguising the food within something they do like can be a good trick. For example, making a well seasoned vegan burger using chickpeas. Or a creamy soup, sneaking in mixed vegetables, then blending until smooth for children who don’t like lumps. Shredding onion and celery into tomato sauce also disguises them well. Follow us on social media for additional tips this month on preparing meals for picky eaters.

* This report by The Soil Association provides useful information on ultra-processed foods and how to spot them.

With thanks to our volunteer, Linda Albinsson at Thrive Kids Clinic, for this article.

The brain is the most energy-hungry organ in the body. Despite weighing just 1.5kg, it steals roughly 25% of the body’s energy requirements. Much like a performance car, the brain functions best when it runs on premium fuel, provided by the food we eat.

Nutrients such as omega-3 fatty acids, B vitamins, phospholipids and plant antioxidants have all been demonstrated to support brain cell integrity and cognitive function.

In honour of our 15th birthday this month, we’ve selected 15 foods that may help support optimal brain health.

1. Oily fish, particularly salmon, mackerel, anchovies, sardines and herring

Provides DHA and EPA, types of omega-3 fatty acids essential for brain function

2. Monounsaturated fats like avocado and extra virgin olive oil

Increases the production and release of the neurotransmitter acetylcholine, which plays an important role in learning and memory

3. Wholegrains including oats, quinoa and buckwheat  

Feed your gut microbes, creating short-chain fatty acids and important neurotransmitters 

4. Good quality meat and fish

Provides B12 needed for methylation, a process involved in neurotransmitter production, and iron, needed for oxygen transport to the brain

5. Chia seeds, flaxseeds and walnuts

Good vegan sources of omega-3 

6. Green vegetables including spinach, swiss chard, broccoli and kale

Excellent source of magnesium, a vital mineral that protects the brain against stress and aids relaxation in preparation for sleep

7. Fermented food like sauerkraut, kimchi, kefir and kombucha 

Support your microbiome, strengthening your gut/brain connection 

8. Dark chocolate (with a cacao percentage of >85%)

Contains flavonols, which increase brain derived neurotrophic factor 

9. Beans and Lentils

High in folate, an important B vitamin needed for methylation, and fibre 

10. Eggs

Great source of phospholipids, a vital component of brain cell membranes, and choline, which the body uses to make acetylcholine

11. Almonds and sunflower seeds

Rich sources of the antioxidant vitamin E 

12. Bell peppers and other rich sources of vitamin C

Helps combat free radicals that can damage brain cells

13. Turmeric

Curcumin, the active ingredient in turmeric, has antioxidant and anti-inflammatory properties, and can cross the blood brain barrier 

14. Pumpkin and sesame seeds

High in zinc, which helps regulate communication between brain cells

15. Berries including blueberries, raspberries, strawberries and blackberries

Rich source of antioxidants that help protect brain cells from damage

Food for the Brain is crowdfunding to support the upgrade of its Cognitive Function Test, already taken by 360,000 people around the world.

COG-NITION® is a personalised and interactive ‘brain upgrade’ programme designed to help people make positive changes step by step, with the support of an engaging and encouraging community. It has been created in collaboration with leading dementia experts including Professors David Smith and Jin-Tai Yu.

By supporting our crowdfunding campaign, you can help us launch COG-NITION® this autumn. The ultimate goal is to save a third of people from getting dementia, which means a 100,000 fewer cases a year in the UK alone.

As a charitable foundation, we rely on donations to continue our vital work in this area. Please give whatever you can – every £1 you give helps someone somewhere make the changes to prevent dementia.

Thank you for your support.

Today, the US FDA has licenced aducanumab, an amyloid protein drug developed for dementia treatment. It has already failed in clinical trials, adding to the 300 studies that have failed. In a normal world, if you test a theory 300 times and it fails 300 times you discard the theory – that amyloid plaques in the brain are what causes Alzheimer’s.

While aducanumab has been demonstrated to reduce brain amyloid, it hasn’t been shown to deliver any meaningful improvement in cognition. A recent meta-analysis of 14 anti-amyloid drug trials found no significant slowing of cognitive decline despite lowering of amyloid. Nor has it been shown to reduce the rate of brain shrinkage.

In contrast, the combination of B vitamins and sufficient omega-3 has been shown to reduce brain shrinkage by 68% over the period of one year in research by Professor David Smith and colleagues at Oxford University. No drugs have shown such a positive effect on brain shrinkage. What’s more, memory loss was not observed to decline further and 70% of participants were classified with a Clinical Dementia Rating of zero.

In many cases dementia may be preventable – not with drugs but with nutrition and lifestyle changes.

Omega-3 and B vitamins are a Dynamic Duo

B vitamins and omega-3 are so important for mental health because the membrane through which brain signals are passed is made out of an omega-3 fat called DHA, which attaches to a phospholipid. DHA is 98% of the structural fat of the brain. Seafood is a rich source of DHA and phospholipids, and phospholipids can also be found in eggs.

These two vital components of brain cells are actively bound together by a process called methylation. Methylation is dependent on B vitamins, especially B12, folate and B6. Zinc also has a vital role to play. If these nutrients are low a toxic amino acid called homocysteine starts to accumulate in the blood stream. More often than not the critical deficiency is vitamin B12, found in fish, eggs, milk and meat. The ‘deficiency’ may be due to dietary deficiency, but also may be due to malabsorption triggered by a lack of stomach acid, potentially exacerbated by certain drugs.

Putting Prevention into Action

Scientific research shows that the following factors are key in the prevention of dementia:

·     Sufficient intake and absorption of B vitamins
·     Sufficient intake of omega-3
·     Sufficient intake of antioxidants including Vitamin C
·     A low sugar diet
·     Good digestion
·     Having an active mind and social life
·     Regular physical activity
·     Good sleep and reducing stress

These are all areas in which you can make simple changes to support your brain health. Take our popular Cognitive Function Test today to discover the actions you can take that will make the biggest difference. We encourage everyone over 40 to take this test.

Like our Cognitive Function Test? Help us Upgrade It

Food for the Brain is crowdfunding to support the upgrade of its Cognitive Function Test, already taken by 360,000 people around the world.

COG-NITION® is a personalised and interactive ‘brain upgrade’ programme designed to help people make positive changes step by step, with the support of an engaging and encouraging community. It has been created in collaboration with leading dementia experts including Professors David Smith and Jin-Tai Yu.

By supporting our crowdfunding campaign, you can help us launch COG-NITION® this autumn. The ultimate goal is to save a third of people from getting dementia, which means a 100,000 fewer cases a year in the UK alone.

As a charitable foundation, we rely on donations to continue our vital work in this area. Please give whatever you can – every £1 you give helps someone somewhere make the changes to prevent dementia.

Thank you for your support.

According to Dr Vivette Glover, Director of the Foetal and Neonatal Stress and Research Centre: “at any one time during pregnancy, one in every ten women will suffer with depression and around one in every thirty will be depressed both during pregnancy and the postnatal period.”

It is not yet understood exactly what causes the symptoms associated with depression during and after pregnancy. However, several factors play a significant role in how the body deals with stress:

large changes that the body undergoes due to the demands of the growing foetus

breastfeeding

potential sleep deprivation

It is during this period of time that our bodies require more nourishment from food than ever and it can also be at exactly this time when we perhaps struggle to prioritise nutrition due to lack of energy, loss of appetite or sickness. 

Pre and Post-Natal Depression are both complex conditions that can have multifactorial underlying drivers, including genetic and environmental influences. These are currently poorly investigated and the gold standard of treatment is often medication to help stabilise mood. Whilst SSRIs and other types of antidepressants have proven to be helpful for many, they do not address potential causes or drivers of poor mental health and can often mask symptoms. Medication for depression (ie antidepressants) are also not regularly recommended during pregnancy, which is why being more mindful of nutrition and lifestyle habits can be a safer option for you and your baby. There are some natural, evidence-based steps you can take to help support optimal mental wellbeing:

Eat Foods to Support Energy Depletion:

Common issues such as poor sleep during pregnancy and sleep deprivation following the birth can often heighten cravings for stimulants and sugary foods, which may seem like a good option for quick sources of energy, however, these foods can often cause further issues with energy and lead to fatigue and low mood. Eating foods that are high in refined sugar and refined grains such as commercial white bread, pastries, cakes and biscuits, give us an unsustainable source of energy. 

The brain is a very metabolically active organ; despite it only being 7% of the body’s weight, it can take up to 20% of the body’s metabolic needs, meaning that it is very energy hungry. This is why it is important to nourish the brain with foods that are nutrient rich, providing the body the building blocks to produce neurotransmitters, as well as a sustainable source of energy. The best options are fresh, unprocessed foods such as wholegrains (brown bread, brown rice, quinoa, rye and oats), pulses, vegetables, good quality sources of protein (meat, poultry and fish) and healthy fats such as those found in olive oil, coconut oil, avocados and oily fish. 

Just like throughout pregnancy, nutritional needs after birth, especially if breastfeeding, are incredibly important. The healthier the diet, the easier it will be to sustain the energy needed to take care of a newborn. Research shows that a breastfeeding mother needs an extra 300-500 calories a day, from food that is rich in the right macro and micronutrients to nourish both mother and baby. For example, nutrients such as B vitamins have shown to be important in supporting the mother in ensuring she has enough energy to meet the demands of lactation. These nutrients can be found in green leafy vegetables, wholegrains and good sources of animal protein. 

Protect yourself from Oxidative Stress:

Oxidative stress refers to a biochemical process that occurs as a result of an accumulative everyday exposure to toxic burdens. These include such things as chemicals in cosmetics, furniture, paints, cars, and pollution.

Our body has its own way of armouring itself from the damage that exposure to toxins can create through its production of endogenous antioxidants. This is nature’s way of neutralising oxidative stress. Although we have our own production of these wonder molecules, when we are continuously overloaded with toxins in our environment and have problems detoxifying, the liver can become overwhelmed.

Research shows that over time oxidative stress can lead to an increase in inflammatory molecules such as cytokines, which have been shown to correlate with depression. This is why it is important to have a high intake of nutrients that support the liver in metabolising and removing toxins from the body, as well as regulating the inflammatory response.

There are a few things we can change in our diet to support this area, for example eating foods such as the cruciferous family of vegetables which includes kale, cauliflower, broccoli and cabbage. These are particularly effective at supporting the liver in ushering out toxins as they all share an antioxidant compound called indole-3 Carbinol, which plays an important role in liver health. In addition, bitter greens such as collard greens, rocket, chicory and swiss chard are also great for supporting the liver’s own antioxidant defence system.

Increase intake of Omega-3 Fatty Acids:

During pregnancy and after pregnancy there is often a concern for the potential depletion of the maternal nutrient reservoir due to the needs of the growing foetus.

A nutrient that is particularly important for mental wellbeing and is also essential for the growth of the foetus’s brain, is DHA. This is an omega 3 fatty acid that is found in oily fish and is the primary structural component of brain tissue. It also plays a crucial role in the maintenance of brain cells and neurotransmitter metabolism. Our body can also convert plant sources of omegas 3’s into DHA, such as those found in flaxseeds or chia seeds into DHA, but the conversion can often very poor.

Deficiency in this nutrient during pregnancy is common, mainly due to higher requirements during foetal growth, which can lead to depletion. Another contributor is a lack of seafood intake (the most bioavailable source of DHA) due to concerns of mercury levels in fish during pregnancy.

DHA plays an important role in neurotransmitter metabolism, so deficiency in this nutrient has been correlated to symptoms of depression during pregnancy.

In order to support your intake of omega 3, aim to have 3 portions of oily fish a week from sources that are low in mercury. These are mainly small fish that have a short life-span such as sardines, mackerel and herring.

If you are vegetarian or vegan, although omega 3 is less readily available, it is still possible to get this nutrient from your diet through flax seeds, chia seeds, walnuts and seaweed.

If you feel you may not be getting enough through your diet, you may want to consider using a good quality fish oil supplement (or algae based supplement if vegan) as an option. With fish oils, aim to choose a supplement that has been filtered for heavy metals and other pollutants to make sure you’re getting the full benefits of the omega 3 oils.

Exercise and Personalised Nutritional Therapy:

In addition to diet, there are many other things you can also do to alleviate depression in pregnancy related to lifestyle, such as stress management through mindfulness or gentle movement such as pre or post natal yoga, which have both shown to be incredibly helpful in encouraging mental wellbeing. If you feel you need extra support, personalised nutritional therapy can be very helpful as there can often be other drivers such as nutrient deficiencies and digestive complaints that can play a significant role in mental health and will need to be addressed in a way that is tailored to the individual. 

BANT (British Association for Applied Nutrition and Nutritional Therapy), have a large network of therapists you can use to find a therapist suitable for you.For wider help and information, you might want to contact the PANDAS Foundation, a charity who offer pre and post natal advice and support.

Stress is part and parcel of life and in balance can actually be healthy. It keeps us motivated, helps us get out of bed in the morning and can be a good warning sign that things aren’t working for us in our current everyday lives, and encourages us to make positive changes. 

However, what happens when we simply can’t turn that switch off and stress turns into something chronic? 

Our body has a very efficient way of dealing with stress. We release hormones like cortisol and adrenaline, which raise our blood pressure and heart rate and shift glucose from the liver into our bloodstream, ready for our muscles to use. This is also known as the “flight or fight” response in our nervous system, which gears us up for exactly that: fight or flight. It’s the opposite to the “rest and digest”, which is associated with metabolising and assimilating the nutrients in the food we eat, as well as regenerating and repairing cells. 

Our prehistoric bodies aren’t made for chronic stress

Despite this intelligent stress response, our prehistoric bodies are not used to being in a constant state of stress, which depletes our body of vital nutrients, such as B vitamins and magnesium, that are necessary for optimal health. The constant elevation of cortisol and adrenaline, our body’s stress hormones, can lead to prolonged levels of inflammation, as well as weakening of the immune system’s defences. 

Poor dietary habits are also sources of stress

In addition, our nutrition and diet also contributes to increased stress levels and illness. While simple carbohydrates, sugar and caffeine give us energy in the short term, in the longer term they lead to constant adrenal overload, i.e stress. As a consequence of chronic stress and poor dietary choices, a growing number of people are suffering from anxiety disorders, panic attacks, low mood, insomnia, chronic fatigue and stress-related weight gain.  

How stressed are you?

There are some key dietary strategies we recommend anyone undergoing chronic stress tries. But first, we have a simple test you can take for you to get an idea of your stress levels:

• Is your energy less now than it used to be?
• Do you feel guilty when relaxing?
• Do you have a persistent need for achievement?
• Are you unclear about your goals in life?
• Are you especially competitive?
• Do you work harder than most people?
• Do you become angry easily?
• Do challenging situations trigger anxiety or panic?
• Do you find it hard to think straight under pressure?
• Do you often try to do two or three tasks simultaneously?
• Do you find it hard to relax or switch off?
• Do you avoid exercise because you feel too tired?
• Do you get impatient if people or situations hold you up?
• Do you have difficulty getting to sleep, or staying asleep?
• Do you wake up feeling tired?

If you answer yes to five or more, that’s a fair indication you’re highly stressed. The higher your score, the greater the negative impact of stress on your life. 

We know that chronic stress has dire long-term health consequences, increasing risk for heart disease by five times and doubling the risk for obesity, dementia and diabetes. 

So it’s not something we can ignore or let take over our lives. 

Dietary recommendations to improve stress management

There are also some simple dietary changes you can follow to support stress levels; of upmost importance is to eat correctly in order to keep blood sugar levels balanced, as dips can trigger production of stress hormones and lead to an energy deficit in the brain.

The brain requires steady blood sugar levels

The human brain weighs just 2% of an average body’s weight, however it is the organ that demands the most energy in the human body. The brain’s preferred source of energy is glucose, a simple sugar that most of our food gets broken down into to create a sort of energy currency in our body. 

A whole 20% of the glucose traveling round our body gets directed to the brain and its functions. 

So now you can imagine why our brain is so sensitive to fluctuations in our blood sugar levels, and this gets even worse when chronic stress is in the picture. 

Chronically elevated cortisol levels due to poorly managed stress, triggers an increase in blood sugar levels as our body prepares itself for “fight or flight”. This is why it’s even more important to stabilise our blood sugar levels when we are chronically stressed to avoid further anxiety and mood swings. 

Below are a few top tips to eat for less stress and to balance blood sugar:

• Eat three meals a day and never skip breakfast – This helps you keep your blood sugar even. Blood sugar dips either from not eating or as a rebound after eating something too sweet or starchy, which triggers adrenaline release, and hence stress.
• Eat protein with every meal – For example, eggs, plain natural yoghurt, smoked salmon or kippers with your breakfast; and meat, fish, eggs, dairy foods, or pulses combined with wholegrains for your lunch and supper. This will help to sustain your energy levels.
• Choose slow-releasing carbohydrates rather than refined foods Opt for brown rice, whole grain bread, quinoa and oatcakes (avoid processed and white equivalents)
• Reduce your dependence on stimulants – ie. coffee, tea, energy drinks and cigarettes. Rather than giving you energy, these deplete energy over time, and contribute to blood sugar imbalances.
• Snack preemptively – if you know you have an energy dip before lunch and around 4pm, have a snack mid-morning and again mid-afternoon. Avoid sugar-loaded treats and instead opt for energy-sustaining fresh fruit and nuts, an oatcake with some cheese, nut butter, paté or hummus.

We hope you find these tips useful. However, if you’re experiencing frequent panic attacks, chronic anxiety and depression, it may be worth seeking some personalised support with an integrative mental health practitioner that can also advise you on your diet. 

Please head to our ‘Seeking Help’ page for more information on organisations and networks you can reach out to.