The Practical Ways To Optimise Your Mental Health
Jo Rowe on how diet shapes the way you think & feel…
Nutrition may not be the whole solution to good mental health, but it’s impossible to separate brain function from what fuels it. Poor diet can both trigger and result from low mood, creating a cycle that impacts energy, focus, motivation and sleep. Your gut is one of the biggest players here. It houses trillions of microorganisms (the microbiome) that communicate with the brain via the vagus nerve, influencing neurotransmitters such as serotonin, dopamine and GABA. When the microbiome is imbalanced – through stress, alcohol, a low-fibre diet or ultra-processed foods – neurotransmitter production drops, and mood, motivation and cognition take the hit. Here’s how to build a brain-supportive plate…
Fuel With Omega-3 Fats
Omega-3 fatty acids support neuron function, protect against inflammation, and have been associated with improvements in mood. Think salmon, sardines, anchovies, walnuts and flaxseed, or supplementing with fish or algae oil. Aim for oily fish two to three times weekly and consider a quality supplement if your intake falls short.
Prioritise Probiotic-Rich Foods
Fermented foods such as kefir, kombucha, miso, sauerkraut and kimchi deliver beneficial bacteria that strengthen the gut-brain axis and support cognitive function. In supplement form, strains such as L. rhamnosus and B. longum are associated with mood support and reduced stress response.
Don’t Forget Prebiotics
Fibre isn’t glamorous, but it’s essential. Prebiotics are indigestible fibres that feed your good bacteria – think leeks, onions, garlic, chickpeas, lentils, beans, oats and asparagus. Increasing plant diversity can improve the gut microbiome within 48 hours. Aim for 30 different plant foods per week, which isn’t as hard as it sounds when you count herbs, spices, nuts and seeds.
Eat More Protein Than You Think You Need
Protein feeds more than muscle – it fuels your brain’s messaging system. Amino acids such as tryptophan (found in turkey, chicken and tofu) help produce serotonin, while tyrosine (in dairy, meats and beans) supports dopamine, the neurotransmitter linked to motivation and reward. Aim for 20-30g per meal.
Top Up Your Vitamin D
With receptors across the brain – including areas responsible for mood regulation – vitamin D plays a critical neurological role. Levels drop between October and March in the UK, making supplementation advisable. Poor vitamin D status has been linked to increased symptoms of anxiety and low mood.
Eat The Rainbow
Antioxidant-rich foods – berries, colourful vegetables, nuts, seeds and dark chocolate – help combat oxidative stress and inflammation, two factors now linked to poorer mental health outcomes. A handful of blueberries or raspberries daily can make a difference.
Balance Your Blood Sugar
Rapid spikes and crashes can mimic anxiety, disrupt concentration and trigger irritability. Build each meal around protein, fibre and slow-release carbs such as brown rice, quinoa and oats. Carbohydrates also play a role in serotonin production, so don’t cut them, just choose wisely.
Get More Magnesium
Magnesium is involved in over 300 biochemical reactions including nerve function, stress response and sleep regulation. Low levels are associated with anxiety, low mood and poor sleep. Dark chocolate, pumpkin seeds, almonds, legumes and leafy greens are great sources. In terms of supplements, look to magnesium glycinate, which tends to be the best tolerated.
Stay Hydrated
Even small levels of dehydration can affect mood. Alcohol may initially feel calming, but as it’s processed it heightens anxiety and interferes with sleep. Caffeine can also elevate jitters. Those sensitive to it may benefit from switching to green tea, which contains L-theanine, known to enhance calm focus and concentration.
Food matters then, but mental resilience requires a holistic approach. These are the lifestyle habits that Jo says will support a calmer, clearer mind…
Make Time For Meaningful Connection
Connection is one of the most underrated pillars of mental health. Loneliness is now recognised as a public health issue, with clear links to anxiety, low mood and reduced resilience, yet men often experience isolation under the guise of independence. Supportive friendships, shared hobbies, family time or simply sitting in the same room as someone who calms you aren’t indulgences. They’re protective. Start small if it feels unfamiliar: call someone you haven’t spoken to in a while, say yes to the midweek five-a-side, or catch up over coffee without a screen on the table.
Get An Early Night
Sleep is when the brain repairs, regulates emotions, and restores your capacity to handle pressure. Poor sleep amplifies anxiety, shortens your fuse and drains motivation, often without you realising the connection. A small shift in routine can make a big difference: reduce screens before bed; avoid late caffeine; go easy on alcohol; keep sleep and wake times regular; and get natural light early in the day to anchor your rhythm.
Pay Attention To Early Warning Signs
Your body often speaks before your mind catches up. Changes in appetite, energy, concentration, sleep or drinking habits can signal emotional strain. So can withdrawing from plans or feeling more irritable than a situation seems to warrant. These signs aren’t dramatic – that’s why they’re easy to ignore – but identifying them early is what keeps overwhelm from becoming crisis. If you or someone close needs urgent support, NHS 111 and Samaritans (116 123) are available any time.
And here are four everyday tools that Daniel O’Shaughnessy believes can make an immediate difference…
Use Breathwork To Reset Your Stress Response
Breathing is the fastest way to talk to your nervous system. Slow, conscious breath tells the body it’s safe. You can’t out-think a stress response, but you can out-breathe it. Before a meeting, after an argument, or when your mind starts spiralling, inhale through your nose for four seconds, hold for four, exhale slowly for four, and hold empty for four. One minute is enough to feel the shift.
Move Your Body
Exercise is powerful, but many men use the gym to run from stress. The key is to move your body in a way that brings you back into it. A 15-minute walk outside – especially first thing – is one of the simplest ways to improve mood, body clock and motivation. If you’re in a lunch-hour slump, head outside – fresh air plus blood flow will reset your brain. Just remember exercise isn’t about punishing yourself. If a workout stops feeling good and starts feeling compulsory, that’s a clue your nervous system needs rest, not more effort.
Try A 60-Second Reset
If you’re somewhere busy, like on the Tube, try breathing in through your nose, then exhaling with a low hum so you can feel the vibration in your chest and face. These vibrations help calm the nervous system. It looks like you’re just thinking, but actually you’re resetting.
Build Micro Rituals
If mindfulness feels intimidating, lower the bar. A stretch or two before bed, journalling one sentence about your day, taking the dog out without your phone, or simply pausing to breathe before you eat can make a difference. It’s the tiny moments that build resilience. The point isn’t perfection – it’s consistency.
For more, visit JR-Nutrition.co.uk & follow @TheNakedNutritionist. Letting Go Of Perfect by Daniel O’Shaughnessy is available now.
DISCLAIMER: Features published by SLMan are not intended to treat, diagnose, cure or prevent any disease. Always seek the advice of your GP or another qualified healthcare provider for any questions you have regarding a medical condition, and before undertaking any diet, exercise or other health-related programme.
All products on this page have been selected by our editorial team, however we may make commission on some products.
DISCLAIMER: We endeavour to always credit the correct original source of every image we use. If you think a credit may be incorrect, please contact us at [email protected].
/https%3A%2F%2Fslman.com%2Fsites%2Fslman%2Ffiles%2Fwebsite-images%2F2024%2F06%2Fmaiya03-1.jpg?itok=3cyHBZz4)
