Our expert team of Nutritionists works daily with clients, employees, and members who want to improve their food intake and make positive changes to their lifestyles. Sarah West, Head of Nutrition here at Teladoc Health UK, highlights foods that are good for both body and mind.
Most of our serotonin (a feel-good hormone!) is found in the gut, so what we eat will likely affect our mental state. For this reason, it is really important to fuel your body with the right nutrition to support you mentally and physically.
Potassium is a natural muscle relaxant that helps regulate blood pressure, ease anxiety, and promote relaxation.
Spending more time at home is perfect for knocking up banana bread! You can also simply add mashed avocado to toast or beans to a warming chilli or jacket potato to optimise your potassium intake.
Magnesium helps regulate the nervous system, minimising feelings of restlessness and anxiety. It may also promote improved sleep quality and help alleviate aches, pains and muscle tension.
Enjoy a relaxing bath with Epsom salts to naturally boost your magnesium levels. For a magnesium-rich snack between meals, opt for dark chocolate with nuts.
Omega-3 fats are thought to have mood-boosting, anti-inflammatory properties that may help to support mood and minimize the risk of depression.
Add mashed anchovies or salmon to your lunch, seasoned with lime and chili flakes. Alternatively, a handful of nuts or a drizzle of extra virgin olive oil makes a great meal addition to help support a healthy mindset.
There is some evidence to suggest that selenium may help to reduce oxidative damage associated with depression. Interestingly, deficiency has been observed in individuals suffering from depression.
Need a quick mid-afternoon pick-me-up? Just three Brazil nuts will provide you with your daily recommended selenium intake – they’re pretty tasty, too! Alternatively, add prawns to a stir fry, tuna to a salad, or poached eggs to toast.
L-tryptophan is an amino acid commonly found in protein sources, converted into serotonin (known as the feel good hormone) in the brain. Serotonin is also sleep-regulating, which may help to establish a sense of calm and improve both sleep duration and quality. Many protein sources also boost your norepinephrine levels, a neurotransmitter which may help improve concentration and cognitive function.
Always add protein to your meals to top up your tryptophan levels. Combine with complex carbohydrates to promote serotonin uptake in the brain. Complex carbohydrates are also an excellent source of B vitamins, the levels of which can deplete during stress.
Our nutritionists provide clarity and advice to empower your members to achieve their dietary-related goals. Our advice is practical, easy to understand, and evidence-based. Making dietary changes for life requires understanding healthy diets, behaviour change, balance, and embracing progress as a key – not perfection.
Find out more about our Nutrition Consultation service here.
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