For Mental Health Month, the Tirlán Nutrition team offer nutritional and physical tips to improve your mental health this Winter

Minding our mental health is just as important as our physical health. Diet and physical exercise are important for our physical health, but also play a key role in our mental wellbeing.

Tips for feeding your Mental Wellbeing

• Healthy Diet – Emerging research highlights that an overall healthy diet can protect and promote mental health. A lot of this research is based on the Mediterranean-style diet – a diet that includes wholegrains (fibre), fruit and vegetables, fish, dairy, lean meat and olive oil.

• Feed Your Brain – Your brain accounts for only 2% of your body weight but requires 20% of the energy derived from food for it to work efficiently. Our brain is also made up of fatty acids such as omega-3’s. Oily fish provides two important omega-3’s known as EPA and DHA. We should include two portions of oily fish in our diet twice a week.

• Switch Off and Get Outdoors – In today’s digital age, we often find ourselves submersed in our screens for extended periods. It’s essential to take regular breaks to rest our eyes and refresh our minds. Stepping away from our computer and getting outdoors, even for a few minutes, can make a significant difference. When you can, try to get out in the sunlight safely. Sunlight is a natural source of Vitamin D, which is crucial for maintaining healthy bones and a strong immune system. Additionally, exposure to natural light can improve your mood and help regulate your sleep patterns. So, make it a habit to step away from your screen regularly. Your body and mind will thank you for it!

• Enjoy Your Food – Food is incredibly social and emotive. It brings people together, such as sharing a birthday cake with loved ones, which brings feelings of joy and social connection. It is also worth noting that the Mediterranean diet is more than just a diet; it is a lifestyle where food is enjoyed together with other people. Cooking your favourite meal and enjoying the occasional treat is all part of this as well.