🧠 Brain & Mood Food for Mental Health Awareness Month

May is Mental Health Awareness Month, & I want to take this opportunity to spotlight one of the most impactful—yet often overlooked—ways to support your mood: what you eat.

Food is more than fuel. It’s information for your body & brain. What you eat can affect your energy, mood, focus, resilience to stress, & even your long-term mental wellbeing. Let’s look at the foundations first, because we can't build a healthy, balanced mind without solid nutritional bricks in place.

🔋 Carbohydrates – Fuel for Focus

Carbohydrates are your brain’s primary & most accessible energy source. But not all carbs are created equal.

• Refined or simple sugars (e.g., white bread, pastries, sugary drinks) can spike your blood sugar & leave you feeling jittery, anxious, & fatigued once the crash hits.

• Complex carbs (like oats, quinoa, sweet potatoes, lentils, whole fruits & vegetables) release energy slowly, helping you stay sharp & level-headed throughout the day.

Bonus: these fibre-rich foods also feed your gut microbiome—which plays a powerful, two-way role in your mental health. A thriving gut = better mood.

🧈 Fats – Calm the Mind, Support the Signals

Healthy fats do far more than fuel your cells. They:

• Coat & insulate your nerve cells, allowing for smooth, effective transmission of neurotransmitters (like serotonin & dopamine).

• Influence gene expression—especially genes linked to inflammation. Chronic, low-grade inflammation (including neuroinflammation) is often silent but can have profound effects on mood, cognition, & even motivation.

• Act as the raw materials for hormones—key players in our mood regulation & stress resilience.

Focus on:

• Omega-3-rich foods: salmon, mackerel, sardines, chia seeds, flaxseeds, walnuts, seaweed

• Whole-food fats: avocado, extra virgin olive oil, nuts, seeds, free range eggs

🥩 Protein – The Building Blocks of Mood

Proteins are made of amino acids—critical for making neurotransmitters, hormones & enzymes. Without enough, your body can’t produce serotonin (mood), melatonin (sleep), dopamine (motivation), or GABA (calm).

One key amino acid is tryptophan, a precursor to both serotonin & melatonin. It’s found in:

• Animal sources: turkey, chicken, eggs, dairy, beef

• Plant sources: pumpkin seeds, tofu, oats, bananas, legumes

(Yes, that post-Christmas nap after turkey dinner? Real science.)

💧 Water – The Cement That Holds It All Together

So many of us are dehydrated & don’t realise it. Even mild dehydration can lead to fatigue, brain fog, irritability, & low mood. Aim to:

• Front-load your hydration: drink 500ml–1L in the first 1–2 hours of your day

• Sip consistently, especially around activity

Water helps all your systems run smoothly—including your mental state.

🚫 Let’s Talk Triggers: What to Limit

Whilst it's great to add in beneficial foods, we also need to be aware of & limit certain dietary stressors to find balance.

• Ultra-processed foods often contain synthetic additives, inflammatory oils, excess sugar & salt—all of which can disrupt your gut & mood.

• Burnt foods (especially charred meats) can form carcinogenic compounds that contribute to inflammation.

• Unwashed produce may carry pesticides & chemicals—be mindful of this.

• Caffeine is a known anxiolytic—yes, it can boost focus & performance when used mindfully, but it’s still a drug. Overuse or drinking it on an empty stomach, without enough food or water, can:

  • Spike stress hormones

  • Induce headaches

  • Increase anxiety

  • Disrupt sleep Try to time it after food, limit it to earlier in the day, & balance it with hydration.

    
    

🎯 Now, Let’s Look at the Refinements

Once the foundations are set, these key nutrients can help take your mental wellbeing to the next level:

⚖️ Balanced Blood Sugar = Balanced Mood

Unstable blood sugar can leave you feeling wired, foggy, or flat-out exhausted. Balance your meals with:

• Protein

• Healthy fats

• Fibre-rich carbs

  And don’t forget: movement helps regulate blood sugar too—whether it’s yoga, walking, or strength training.

🧠 B Vitamins – Brain & Nerve Support

B vitamins (especially B6, B12 & folate) support:

• Energy production

• Nervous system function

• Neurotransmitter synthesis

They’re found in leafy greens, eggs, beans, animal protein, & whole grains—but they’re sensitive to heat & freezing. A daily dose of raw fruits or veg can help. These are often part of my supplement protocols when needed.

🌿 L-Theanine – Nature’s Calm Companion

Found in green tea, L-theanine promotes relaxation without drowsiness. It helps modulate stress & supports focus—especially helpful for anxious minds or when you need calm clarity.

🧘‍♂️ Magnesium – The Relaxation Mineral

Essential for:

• GABA production (your calming neurotransmitter)

• Muscle relaxation (goodbye tension headaches & tight shoulders)

• Nervous system regulation

  Sources: leafy greens, nuts, seeds, dark chocolate, legumes, whole grains.

🍫 Ceremonial Cacao – A Heart-Opening Mood Booster

Ceremonial cacao isn’t just a trend—it’s a powerful, ancient plant medicine with beautiful benefits for mood, focus & emotional wellbeing.

Unlike standard chocolate or cocoa powder, ceremonial-grade cacao is minimally processed & retains its full spectrum of nutrients, including:

• Magnesium – helps calm the nervous system, relax tight muscles, & ease anxiety

• Theobromine – a gentler cousin of caffeine, offering steady energy & enhanced blood flow to the brain

• PEA (phenylethylamine) – often called the “love molecule,” this can lift mood & boost feelings of pleasure

• Flavonoids – powerful antioxidants that support brain health, circulation & reduce inflammation

Energetically, cacao is known to open the heart space, support emotional release & help you drop into deeper self-awareness. It’s a beautiful ritual & you can try it for yourself at one of my monthly Cacao & yoga nidra sessions.

💡 You can sip it instead of your usual coffee (especially if you’re caffeine-sensitive) for a calmer, more connected start to your day.

✨ Antioxidants – Clean Brain, Clear Mind

Found in brightly coloured fruits, vegetables, herbs & spices, antioxidants:

• Protect your brain from oxidative stress

• Help reduce inflammation

• Support detoxification & long-term cognitive health

Some of my favourites: rosemary, turmeric & saffron—all with beautiful neuroprotective properties.

💭 Over to You

After reading this, what’s one nourishing change you could make this week to support your mental health?

Small shifts can have big impacts—& awareness is always the first step.

🎯 Ready to Personalise Your Mental Health Support?

If you’d like to explore this further & ensure the recommendations are tailored to your body, lifestyle & unique needs, book in for your own personal Nourish session.

We can also incorporate functional blood testing to get to the root of those niggling concerns & build you back up to your best—with clarity, energy & resilience from the inside out.

👉 Not sure if this is the right fit just yet? You’re welcome to book a free discovery call where we can chat about your goals & the best next steps for you.

Wit love & nourishment,

Annie x