1. Include tryptophan rich sources of protein in main meals.
E.g. Turkey, chicken, tuna, salmon or 2-3 eggs. Vegan sources include kidney beans & lentils.
WHY? Serotonin is associated with enhancing mood, promoting sleep, reducing appetite and curbing impulses. The amino acid, tryptophan is required for the brain to produce serotonin.
2. Include complex carbohydrate with your tryptophan rich protein
E.g. Brown basmati rice, sweet potato, millet, quinoa
WHY? For Tryptophan to reach the brain it requires a carrier protein in the form of complex carbohydrate to take it across the blood-brain barrier.
3. Replace your coffee with caffeine-free herbal teas.
E.g. Chamomile tea, Lemon balm, Vervain
WHY? Natural serotonin production can be inhibited by stimulants such as caffeine, alcohol or artificial sweeter aspartame. And even better is you sip your tea mindfully.
4. Increase your intake of omega 3 essential fatty acids.
E.g. Three portions a week of oily fish such as salmon, sardines, markerel, herring and fresh tuna.
WHY? There is epidemiological evidence that higher consumption of oily fish is associated with lower prevalence of depression.
For more info or to book a session contact with us here.
Special MHAW week offer: book in for a 30 minute session for any therapy for £15 (Public) £13 (UoW Staff & Alumni), £10 (UoW students) or join us next Wednesday the 13th and learn how to make tasty, simple recipes that boost your brainpower and resilience at out Eat Well workshop for only £25 (Quote MHA when booking/ use Exam stress buster menu on paypal).
Official Mental Health Awareness Week website.
Wishing you a calm, relaxing and stress free weekend!