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Guidelines for Mental Wellbeing
Be in the moment - Digestion begins in the mind. The time taken to prepare a meal,
however small it may be, contributes to the way it will be digested. The aroma of food
cooking registers with the mind and ignites the digestive fire. Sitting down and eating, being
in that moment and chewing food thoroughly aids the secretion of enzymes and reduces the
load on the stomach.
Eating in a hurried or unconscious way is like receiving a love letter from the earth but never
taking the time to read it.
John Robbins, May all Be Fed
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Eat regularly, don’t skip meals and avoid overeating - Eating too
quickly after our previous meal, generous portion sizes or skipping
meals can all lead to overeating. Three meals per day is a steadfast
tradition in Australia. Some say it is ideal to eat five to six small meals
per day to maintain blood sugar levels but this can be difficult for and
ends up being a collection of snacks for eating on the run. When eating
between meals plan to have some balanced choices on hand such as
nuts and seeds, raw vegetables with hummus/cottage
cheese/tzatziki/tahini, avocado with wholegrain crackers, natural
yoghurt.
Breakfast Should NEVER be skipped. It is the most important meal replenishing the body
after the nights rest. Ideally it provides fibre to regulate the bowels and nourishes the mind
and body for the day ahead. Wholegrains are the best choices and avoid puffed and flaked
foods (anything in a box basically). Soaking grains reduces phytates and aids absorption.
Increase the nutritional value by adding nuts and seeds and organic yoghurt
Water is vitally important. On average 1.5 - 2 litres per day of filtered/spring water. It is a
good idea to buy a water bottle so you can monitor your intake. Glass bottles or stainless
steel are the prefered choice as the re-use of plastic bottles can lead to leaching of endocrine
disruptors into the water.
Soft drinks and energy drinks should be avoided. They are nutritionally void and add a
toxic load to the body. They are highly stimulating, producing spikes in blood sugar levels and
promoting the unnecessary release of adrenaline.
Tea and coffee leach minerals from the body and if drunk in excess mineral deficiencies can
quickly arise. They should be drunk away from meals/supplements/medications.There is a
huge array of herbal tea available with organic varieties the best choice. Dangerous
chemicals and pesticides are used in the production of coffee. Organic whole coffee beans
freshly ground as needed will preserve natural oils. Limit to one cup daily if absolutely
necessary however all stimulants should be avoided in cases of anxiety.
Exercise is essential for mental wellbeing. It is the one parameter
that research consistently reveals is paramount. It releases
endorphins, regulates blood sugars, increases aerobic capacity, lifts
mood...the list is almost endless. The key is to find a form that suits
you and that you enjoy.
Protein is what our neurotransmitters are made from and to ensure
a steady supply of these building blocks we need good quality
protein throughout the day. It is best to “anchor” your meals with
protein to ensure the slow release of blood glucose which will stabilise mood. A complete
protein has all the amino acids necessary. Examples of lean protein sources are organic
chicken breast/turkey, lean beef, kangaroo,eggs and fish
For vegetarians and vegans consuming various sources of amino acids throughout the day
should provide the complete complement of protein. Some good plant sources of protein
include: legume, nuts and seeds, small amounts of fermented soy such as miso and tempeh,
wholegrains such as quinoa, rice and amaranth.
Wholefoods Food should be as close as possible to its natural state. Avoid packaged foods
and read the labels on everything. Swap white bread for wholegrain or sourdoughs, white rice
for basmati or brown rice. Sugary foods cause an initial ‘high’ or surge of energy that soon
wears off as the body increases its insulin production, leaving you feeling tired and low.
Don't eat anything your great-grandmother wouldn't recognize as food Michael Pollan In
Defense of Food: An eater's Manifesto.
Limit alcohol consumption as it acts as a depressant and uses important nutrients to be
detoxified through the liver exacerbating nutrient deficiencies
Essential fatty acids Fish oil is the richest source of the essential fatty acids EPA and DHA.
Eating wild-caught sustainable fish is the best choice. Farmed fish products should be
avoided such as salmon. If fish consumption is not an option then a high quality fish oil
supplement is recommended. Most fish oil is standardised to contain particular amounts of
EPA/DHA. To ensure you are obtaining a quality product, the fish must be sourced from deep
sea small fish such as anchovies, mackerel, herring and sardines. When considering
supplementation for mental health the dose needs to be at a level to make a clinical
difference around 1000mg of EPA and 600mg DHA is needed.
Samantha Smith ND BEnvSc
[email protected]