6 ways to eat yourself happy

Nutritional psychiatry is an emerging field, and there's more and more research coming out that links what we eat with how we feel. In fact, dietary strategies have now been included in current Australian and New Zealand psychiatry guidelines.¹

But how can you use food to boost your mood? Here are 6 ways to start your journey.

One of the first studies looking at food and mood was the SMILES trial. The Melbourne-based study examined 2 groups of people with moderate-to-severe depression. One group received social support, while the other received nutritional support.

The nutrition group was instructed to follow a Mediterranean diet for 12 weeks. After that period, this group showed a significant reduction in depressive symptoms, with more than 30% of participants achieving remission from their depression.²

The Mediterranean diet is rich in plant foods such as fruits, vegetables, whole grains and extra virgin olive oil, and low in red meat, added sugar and saturated fats.

Fruits and vegetables are high in antioxidants, which are great for protecting your body's cells, particularly in your brain.

Most variations of the Mediterranean diet call for just a small amount of red meat, instead focusing on eating moderate amounts of white proteins like chicken and fish, and of course beans and legumes. Around 2.5 tablespoons of extra virgin olive oil a day may also help reduce inflammation.³

Carbohydrates are an important component in any well-balanced diet. They break down into glucose, which gives your body the energy it needs. Our brain accounts for 2% of our total body weight but can use up to 20% of our body's energy.⁴ Meaning, we need to fuel it in the right way.

Carbohydrates are our brain's primary fuel source, but not all carbs are created equal.

Carbohydrates that are high on the glycaemic index (GI), like white bread and white rice, break down quickly. This means you get a quick spike in energy, but after an hour or so you'll come crashing down. And that can play a role in your mood.

Low GI carbs, on the other hand, tend to break down more slowly, giving you more sustained energy (and mood) throughout the day. These include fruit, nuts, brown basmati rice and wholegrain breads and cereals.

Ensuring that you have a healthy gut plays a vital role in your mental health. In fact, there's a two-way link between your gut and brain, which is connected through the vagus nerve (the nerve controlling involuntary functions like digestion, heart rate and mood). And if you're not looking after one, the other might not be happy either.

The gut microbiome is the colony of microorganisms that live inside your gut, contributing to its function and helping to do things like reduce inflammation.

You can boost your gut microbiome by feeding it with a healthy, balanced mix of both prebiotic and probiotic foods and drinks.

Probiotics (which include living microorganisms) are staples like yoghurt, kombucha, sauerkraut, kimchi and kefir.

If you can't work these or other non-alcoholic fermented foods into your diet, you may go for a probiotic supplement. If you choose this route, you ideally want to take a supplement for 4 weeks to see if it works. There are lots of different strains and doses on the market, so finding the right supplement will often come down to trial and error.

It's also important that you feed your gut's microorganisms with prebiotic foods. These are rich in fibre and fuel the probiotics so they can thrive and flourish. Prebiotics include onion, garlic, artichokes and a host of fruits, vegetables, whole grains, nuts and legumes.

Our body can't make omega-3 fatty acids, which means we have to get this essential fat from our diet. Omega-3 fatty acids are found in the highest concentration in our brain. They're needed to make healthy brain cells and for learning, mood and behaviour.

To boost your intake, go for oily fish like salmon, mackerel or sardines, either fresh or canned (low sodium is best). Walnuts, flaxseeds (also called linseeds) and chia seeds are also great plant-based sources.

If you're going for a supplement, current guidelines suggest 2,000mg of fish oil per day. But make sure you talk to your doctor before starting this route as fish oil can act as a blood thinner and may interact with other medications you're taking.

Tryptophan is an essential amino acid that's a precursor to serotonin, the so-called 'happy hormone'. Like omega-3s, your body can't produce it on its own, so your diet must provide it.

It tends to be found in protein-based foods, such as:

• beef, pork, lamb and chicken
• milk
• quinoa
• pumpkin, chia and flaxseeds
• lentils.

That said, consuming tryptophan-rich foods on their own won't necessarily boost your happiness. Alongside a balanced diet, they tend to work best when you're deficient in a certain nutrient, kind of like your body's way of thanking you for replenishing it. So you usually can't just pop a lentil to be happy!

Too much sugar may affect the way you feel. And usually not for the better.

You generally don't need to add sugar into your diet. So, if foods are labelled as having 'added' sugar, it's best to avoid them.

Practising portion control and regularly reading food labels is a good way to help cut out added sugar.

Likewise, swapping processed sweets and sugary soft drinks for fresh fruits can help you reduce your sugar intake. Fruit is also packed full of fibre, vitamins and minerals, so you'll be satisfying other nutrient requirements while you're at it.

If soft drinks are a must, go for zero-sugar alternatives or dilute your drink with carbonated water.