Have you ever noticed how your food choices can affect your mood or mental clarity? Nutrition plays a key role in our mental wellbeing, yet it is something that is often overlooked.
At Health Coaches Academy, we understand the intricate connection between what we eat and how we feel. In this blog, we explore how the right nutrition can boost mental health and provide practical tips for incorporating healthier eating habits into your every day to help you live life well.
The Link Between Nutrition and Mental Health
Recent research from the University of Warwick has shown that individuals who choose a balanced diet demonstrate better mental health. This balanced approach to eating is also linked to superior cognitive functions and even higher amounts of grey matter in the brain, which is associated with intelligence.
Unfortunately, poor diets can affect mental health and also increase the risk of physical conditions such as high blood pressure, high cholesterol, and obesity, which in turn can affect mental wellbeing.
Moreover, unhealthy eating habits often mean missing out on essential nutrients for maintaining good mental health, which can cause a decline in your mental wellbeing.
Barriers to Healthy Eating
Whilst the benefits of a nutritious diet are clear, many people face challenges in maintaining healthy eating habits. Some common barriers include:
Financial constraints: The cost of healthier food options can be a significant barrier for many.
Time limitations: Busy schedules often lead to reliance on convenient but less healthy food choices.
Lack of knowledge: Understanding what constitutes a balanced diet can be confusing.
Work and family commitments: These can make prioritising meal planning and preparation challenging.
7 Tips for Eating Healthily
As Health Coaches, we recommend the following simple strategies to improve your diet, maintain balanced blood sugar levels and, consequently, support your mental health:
Start small: Don't try to overhaul your entire diet at once. Make one change at a time. That may be something as simple as adding one extra vegetable to your daily meals, eating protein with every snack or meal to keep your blood sugars stable or being selective about the amount of starchy carbohydrates that you consume.
Eat a balanced plate: Aim for a balanced diet over a day or week, not necessarily at every meal. Aim to fill half of your plate with vegetables, one-quarter with protein, and one-quarter with complex carbohydrates.
Increase your intake of fruits and vegetables: In school, we're taught to eat at least five portions of fruit and vegetables a day, which is also the recommended guidance from the NHS. However, recent research suggests that aiming for more variety - specifically 30 different plant types each week - can have a significant impact on your health. That’s because diversity in your diet supports a healthy gut microbiome, the community of bacteria and other microbes that live in your gut.
Select whole grains: Be selective about the amount and type of starchy carbohydrates that you consume. Instead of white bread, rice and pasta, opt for wholegrains to benefit from more fibre, vitamins, and minerals than refined grains. Whole grains also help with digestion, keep you fuller longer, and support balanced blood sugar.
Include protein with every snack and meal: In today's Western diet, the wrong types of carbs are consumed excessively leading to high blood glucose, which can negatively affect mood. By adding protein to every meal and snack you can slow down the release of sugar into your bloodstream and maintain mental clarity.
Stay hydrated: Aim for 6-8 glasses of fluid daily, including water and herbal teas. Limit your caffeine consumption to 1-2 cups per day.
Limit ultra-processed foods: Avoid sugar and foods that contain fast-releasing carbohydrates. Avoid fats such as processed vegetable oils and hydrogenated fat. e.g sausages, fried food and junk food.
The Role of Health Coaches in Mental Wellbeing
Health Coaches play a crucial role in helping individuals navigate the complex world of nutrition and its impact on mental health. They provide personalised guidance, considering each person's unique circumstances, preferences, and health goals.
A Health and Wellbeing Coach can help you:
Understand the connection between your eating habits and mental health
Identify barriers to healthy eating in your life
Develop strategies to overcome these barriers
Create a personalised nutrition plan that supports your mental health
Stay motivated and accountable as you make changes to your diet
Embracing a Healthier Lifestyle with Health Coaches Academy
At Health Coaches Academy, we're committed to training the next generation of Health Coaches who will make a real difference in people's lives.
Our Diploma in Health Coaching provides comprehensive training in nutrition, coaching methodologies, and health sciences, equipping our graduates with the skills needed to guide others towards better health and wellbeing.
Our HCA course offers:
A Level 5 Diploma in Health Coaching, recognised by leading industry bodies, including the Association for Coaching, UKIHCA, Qualifi, and COMENSA
Flexible, part-time study options to fit around your current commitments
Practical experience from day one of the course
Weekly mentoring sessions in small groups
Live coaching practice throughout the course, including unique 3-Day Live training events twice a year in London, UK and once a year in Johannesburg, South Africa
Access to a vibrant community of like-minded professionals
The Importance of Nutrition Education
Understanding the fundamentals of nutrition is crucial for anyone looking to improve their mental health through diet. Many people turn to nutrition courses online to gain this knowledge. These courses can provide valuable insights into nutrition science, helping individuals make informed decisions about their diet.
A comprehensive health and wellness course can be an excellent starting point for those interested in pursuing a career in health and wellness. Such courses often cover various topics, including nutrition, exercise science, and behaviour change strategies, providing a holistic approach to health and wellbeing.
Pursuing a Career in Health Coaching
If you're passionate about helping others improve their health through better nutrition, consider pursuing health coach training. This field combines nutrition education with coaching skills, enabling you to effectively guide clients towards healthier lifestyles.
At Health Coaches Academy, our health coaching training UK programme is designed to provide you with the skills and knowledge needed to become a successful Health Coach.
We're here to guide you on your journey to better health and a fulfilling career in health coaching. Join a free introductory webinar with the HCA Senior Team to find out more.
Remember, good nutrition is not just about physical health – it's a fundamental pillar of mental wellbeing. By making informed choices about what we eat, we can nourish our bodies and our minds.
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