Today is World Mental Health Day, a reminder that caring for our emotional wellbeing starts with more than thoughts — it starts with what we feed our bodies.
For those of us over 40, balancing hormones, managing stress, and staying energised can feel harder than it used to. But nutrition plays a powerful role in supporting both the brain and mood.
Here’s how your diet can help support mental wellbeing:
- Eat balanced meals – combining protein, fibre, and healthy fats stabilises blood sugar and keeps your mood steady.
- Include omega-3s – found in oily fish, flaxseeds, and walnuts, these healthy fats support brain cell communication.
- Add fermented foods – yoghurt, kefir, sauerkraut, and kimchi help nourish the gut microbiome, which is directly linked to mood regulation.
- Choose slow carbs – whole grains, lentils, and vegetables prevent the sugar highs and lows that affect focus and irritability.
- Limit alcohol and ultra-processed foods – they can disrupt gut balance and deplete key nutrients that support mental health.
Remember: the gut and brain are connected. When you nourish one, you support the other.
So, on this World Mental Health Day, take a moment to slow down, breathe deeply, and choose foods that fuel calm, balance, and clarity.
Your mental health is worth every mindful bite.
Milvia Pili FNTP
Nutritional Therapist
