Top Wellbeing Tips From Wholistic Wellness Expert Naomi Buff

Make peace with your plate for a happy healthy mind! 

Have you heard the phrase, “you are what you eat?” 

In simple terms, if we eat high quality whole foods we should feel vibrant, energised, clear headed and focused.

And if we eat low quality fast and convenience foods we will be on a sugar and caffeine rollercoaster chasing the next Snickers bar and coffee, as a result we will likely have brain fog, feel sluggish, bloated etc…

But let's dive a bit deeper as there is a profound connection between nutrition and mental health. 

We can see and feel the impact of lower quality food in the body but how does it actually affect our mental state of mind?  

Nutrition isn't just about counting calories or fitting into your favourite jeans (although that's face it, it's always a welcome bonus!). It's about fueling your body and mind with the nutrients needed to thrive. And when it comes to our mental health, what's on your plate can have a major impact on your mood, energy levels, and overall outlook on life.

The impact of nutrition and our mental health all starts in the brain. Our brains are very hungry organs, gobbling up nutrients like a kid in a candy store. However instead of craving candy it needs and wants essential vitamins, minerals, and fatty acids which all play crucial roles in neurotransmitter functions that send out chemical messages to regulate mood, stress, and cognitive function.

It is like trying to build a sturdy house with marshmallows as your materials, flimsy and useless! 

Without the right nutrients, your brain can’t simply can’t function optimally, leading to imbalances that can contribute to mood disorders like anxiety and depression.

And let's go back to the kid in the candy shop, as many of us are actually living on borrowed energy with highly processed sugar and coffee keeping us going, so let's dive into the impact that this will have on our mental health….

Processed sugar is highly addictive and acts as the reward system for the brain - think crack for kids! So you are constantly chasing the next high (Processed foods have craving points that actually makes it very difficult to stop eating - who ever just ate one Pringle?!), which causes rapid spikes and dips in the blood sugar which gives highs and lows in mood and energy.  It also increases inflammation in body and brain so makes the mind foggy and the body sluggish 

Coffee can increase cortisol and adrenaline which gives a temporary boost of energy however anxiety is also an unwanted side effect! Too much coffee can impact sleep which leads to poor food choices the following day and an unhealthy cycle begins…

Coffee can also interfere with the absorption of some nutrients, including B vitamins and minerals like magnesium and zinc. Deficiencies in these nutrients have been associated with mood disturbances and impaired cognitive function.

I personally don’t believe that complete deprivation is necessary, for me in my coaching practice I help my clients build a healthy relationship with all foods, finding their balance and create solid boundaries based on their own individual blueprint of wellness. 

Personally I eat well 90% of the time, but I like to have 10% wiggle room for a piece of cake when I want it or a margarita…. These aren’t daily indulgences but enjoyed and appreciated treats when I choose, when I have to cut a food group from my diet all I want to do is eat that food by the truck load so that approach simply does not work for me! As a result of making peace with my plate, eating a whole food natural diet 90% of the time and not over indulging I am happier and healthier in mind and body.  

Here are a few of my fave tips to help you make peace with your plate for a happy healthy mind….

1) Ditch the processed junk and choose whole, nutrient-dense whole foods instead such as fruits, veggies, whole grains, lean proteins, and healthy fats. Eating a whole food diet will give you plenty of vitamins, minerals, and antioxidants that support brain health. I always tell my clients to eat a rainbow so make your plate as colourful as you can, your brain will thank you!

2) Introduce mood boosting and brain loving nutrients that have been shown to have a positive impact on mood and mental health such as Omega-3 fatty acids (found in fatty fish like salmon and walnuts) as these are essential for brain health and can help reduce symptoms of depression, you can also supplement this but make sure you do your research otherwise it is like sending the girl guides in to fight the Chinese army!.

Vitamin D plays a role in serotonin production and is known as the “the sunshine vitamin”, and we all know too well how a ray of sun lifts the mood on a gloomy day!  (Again can be supplemented as we definitely do not get enough natural Vitamin D. Other supplements that can help include magnesium, zinc, and B vitamins, which are also important for mental well-being.  Please consult a health care practitioner before adding in any supplementation to your diet.

3) Get to know your food, like really know it by practising mindful eating and becoming really aware of how the food actually makes you feel, become a detective and arm yourself with vital information about how food affects you and makes you feel, this empowers you to make better choices and cultivates a positive mindset.