GOOD MOOD FOOD

Bolster body and mind by taking a close look at our diet

It’s more important than ever to eat well as the stress and strain of modern life can have a negative effect on our bodies and minds. It’s vital, then, that we eat to support our mood, energy and health. As well as keeping us energised enough to enjoy cycling, a good diet is key to helping our minds and bodies cope with tough times. Here, three nutrition experts suggest 14 foods to keep you upbeat and active...

01 BROWN BREAD, PASTA AND RICE

“Did you know that our brain uses as much as 20 per cent of all energy required by the body to function?” asks nutritionist Lily Soutter. “Unlike other organs, it requires a steady supply of glucose, ideally coming from starchy carbohydrates, to function. All carbohydrates break down to sugar, but it’s the fibre-rich, slow-release carbohydrates that

provide a steady supply of glucose to the brain all day long.”

Opt for wholegrain carbohydrates, such as brown bread, pasta and rice, as well as flour products, beans, lentils, chickpeas and potatoes with the skin left on. Potato skins are full of vitamins and minerals, including many of the important B vitamins, which provide energy, reduce stress and improve mood.

02 KEFIR

Kefir is a cultured, fermented dairy product that resembles a drinkable, albeit tart, yogurt. The fermentation creates a product rich in probiotics, which are helpful gut bacteria. “The more diverse your gut microbiome is in probiotics, the less likely you are to suffer a range of health conditions, including mental health issues,” says Lori Russell, elite cyclist and performance dietitian at Hungry For Results. “Pour it over berries and granola or use it to replace buttermilk in dressings and baked goods.”

03 SALMON

This fatty fish is rich in Omega-3 acids, which make up roughly 18 per cent of the brain’s weight. “Research has linked Omega-3 consumption to decreased depression and suicide,” says Russell, “while deficiency can promote mood swings, poor memory and fatigue. Salmon also has vitamin D and B6, which both influence mood and emotion.” Salmon is also rich in essential fatty acids, containing Vitamin B12, which Rick Hay, anti-ageing food and fitness nutritionist, says boosts immunity and promotes mood by aiding the synthesis of serotonin.

Lily Soutter suggests “aiming to consume two portions of fish a week, one of which is oily, such as salmon, mackerel, herring or sardines”.

04 HERBS AND SPICES

Herbs and spices are not just for flavouring or aesthetics — they actually pack a large nutritional punch, as Lori Russell explains. “Adding herb salads and chopped blends of fresh herbs to eggs, pizzas, grilled proteins and stir fries, for example, can offer phytonutrients [natural chemicals or compounds, such as flavonoids and carotenoids] and aromatics that help relieve anxiety, calm nerves, and boost wellbeing. Try thyme, basil, parsley, chives, or whatever you can get your hands on!”

Sage, too. It’s been shown to improve mood and cognitive performance, as well as containing high levels of antioxidants and anti-inflammatory properties. Add it to your omelette or to homemade pesto.

Ri Rick k H Hay says that hhb herbs and d spices boost metabolism, cognition, memory and circulation, especially those that are thermogenic (that is, fat-burning), such as turmeric. A cousin of ginger, turmeric is a major source of curcumin, a polyphenol, which research suggests can help in the management of anxiety.

Suggested consumption includes blending one or two teaspoons of ground turmeric into your morning smoothie, adding half a teaspoon to the water when cooking rice, or grating fresh turmeric into salad dressings.

05 BREAD AND BUTTER

The number of recipe downloads from the National Trust’s website show that, between lockdown in mid-March and the end of April, home baking increased by almost 900 per cent compared with the same time last year. As well as offering a tasty and comforting snack, the ritual of making your own bread calms an anxious mind. “Make it wholegrain bread and you’ll benefit from chromium, a trace mineral that plays an essential role in metabolism and regulation of the brain’s emotion neurotransmitters,” says Lori Russell.

06 BEEF, OATMEAL, DARK CHOCOLATE, LENTILS

Iron is an important constituent of haemoglobin in our red blood cells, which carry oxygen around our bodies, delivering it to our organs, including our muscles. Iron also plays a key role in some of the processes that allow us to produce energy. Russell says iron is the most common mineral for us to be deficient in, especially athletes. “Low levels

Research has linked Omega-3 consumption to decreased depression and suicide

are associated with fatigue, mood changes and depression. Make sure you’re getting enough each day from foods like beef, oatmeal or porridge, dark chocolate and lentils.” Lentils also contain complex carbohydrates, which boost serotonin levels and help to improve mood. “They are a good source of prolonged energy too,” says Rick Hay.

07 BANANAS

Bananas contain the amino acid tryptophan, which the body uses to create the chemical serotonin, a well-known contributor to wellbeing and happiness.

While increased consumption of bananas won’t directly increase levels of serotonin, research has shown that tryptophan can be an important determinant of mood, cognition, and behaviour, and therefore low intakes of these nutrients may contribute to low mood. Soutter adds that tryptophan needs to be combined with carbohydrate in order to cross the blood-brain barrier and be converted into serotonin. Of course, bananas also contain potassium to help replenish the electrolytes lost through sweating, as well as carbohydrates for topping up energy levels. In short, no cyclist should be without one.

08 TEA

Part of the staple British diet, three quarters of UK consumers drink a cup of tea at least once a day, but it’s more than a ritual. As Hay says, “Black and green tea contain L-Theanine, [an amino acid] that helps produce alpha waves and which can improve your mood and relax you.”

Herbal teas can also aid relaxation, in particular lemon balm tea. Research shows this is generally associated with improvements in mood. The humble cuppa works wonders.

10 FIBRE PROVIDERS

“Did you know that 90 per cent of our serotonin is located within the gut, and only 10 per cent is located within the brain?”