What you eat and drink can affect how you feel. Learn how in the video below.
Blood glucose, or blood sugar, is the main sugar in our blood. It is the body’s primary source of energy. Low blood sugar can make us feel tired, irritable, anxious, or depressed. High blood sugar can cause serious health problems like diabetes. This can also affect mental health. Eating regularly and choosing foods like complex carbs helps keep sugar levels steady. This can improve mood.
People can react differently to the same foods, with some experiencing intolerances or allergies. However, foods that release energy slowly generally include:
- Whole grains and cereals (avoid sugary cereals)
- Legumes
- Healthy fats like avocados and nut butter
- Nuts and seeds (avoid sugary or savoury coatings)
- Whole-wheat pasta
- Brown rice
Staying hydrated is essential for good health. Dehydration can harm both physical and mental health. Research shows that not drinking enough water increases the risk of depression. Dehydration reduces brain energy and lowers serotonin levels, which can affect mood. Drinking more water can improve sleep and boost mood. Aim for six to eight cups or glasses of fluid daily.
Caffeine, a common stimulant, can affect how we feel. While one coffee a day is unlikely to impact mood, too much caffeine can have negative effects. It can disrupt sleep, increase fatigue, tension, and confusion, and worsen symptoms of depression. Limiting caffeine, especially when feeling low, can improve sleep and mood.
People drink alcohol for various reasons, such as relaxation, socialising, or when coping with difficulties.
While some can drink occasionally without issues, others may struggle with overconsumption. Alcohol directly affects brain chemicals (neurotransmitters), influencing how we feel. It can negatively impact mental health, particularly for those experiencing low mood or depression. Research shows a higher likelihood of developing mental health problems in people who consume alcohol. Understanding these effects is essential for managing both physical and mental wellbeing.
People with severe mental illness are more likely to develop alcohol problems, often using alcohol as a form of self-medication. Regular heavy drinking is linked to worsening symptoms of depression. Although alcohol may seem to help with low mood temporarily, dependency exacerbates depression over time, making recovery more complex. Many individuals with depression report feeling better within weeks of stopping alcohol consumption. Recognising this cycle is key to managing mental health and reducing reliance on alcohol.