F FOOD FOR
feelings We all know that what we eat affects how we feel, and vice versa. But how can we eat for our emotional wellbeing on a daily basis? Food Editor Emma Winterschladen explores how good-mood foods, home-cooking and shared mealtimes can help us navigate the ebb and flow of our emotions. 40
eelings and food are two constants in all our lives. But while we can, to some extent, control the food we eat, our feelings are less predictable. We can’t feel happy all the time – nor should we aim to. Studies have shown that rather than fixating on an unattainable state of perpetual happiness, we should instead focus on enjoying moments of pleasure in our daily lives. It’s here that the food we eat can play an important role in both helping us to weather the inevitable ups and downs of life, and also providing us with a simple means of creating joy in the everyday. There’s no doubt that in our ‘blue moments’ – whether because of a stressful day at work, a fall-out with a friend, hormones wreaking havoc, or perhaps just feeling under the weather – many of us seek out comfort in the food we eat. That desire to devour a pot of ice-cream or towering stack of toast when we’re feeling low makes sense: sweetness and energy-dense foods have been proven to improve mood and mitigate the effects of stress. Yet our relationship with ‘comfort’ food isn’t as clearcut as we may think. It’s dictated by memories, childhood nostalgia and personal tastes, as well as present mood, circumstances and cravings. But whatever the reason we choose to eat our ‘foods of comfort’, it’s well known that certain foods serve as only short-lived instant gratification. Others, meanwhile, really do offer a warm hug of comfort on the darkest days. The key is to take the time to discover what really works for us.
The recipe for eating in tune with our feelings is a combination of what we eat, when we eat, how we eat and who we eat with. Food can be a wonderful way to help us manage the ups and downs of life Good-mood foods
Although we all have different foods that make us feel better when we’re sad, there are certain foods that can help improve our mood on a chemical level. For example, the essential amino acid tryptophan – found in eggs, nuts, seeds, cheese, fish, oats, beans and lentils – is vital in helping keep the production of the neurotransmitter serotonin at healthy, happy levels. Likewise, if we’re feeling angry or stressed, a little bit of good-quality dark chocolate can help by releasing endorphins and reducing levels of the stress hormone cortisol in our bodies. Low levels of selenium and omega-3 have also been linked with significantly greater rates of depression and other negative mood states, such as anxiety, confusion and hostility. So, by enjoying oily fish and snacking on Brazil nuts (which offer a third of a woman’s RDA of selenium per nut), we can help regulate moods from the inside out. Another piece of mood-boosting advice is to eat greens. Studies have shown that increased consumption of fruit and vegetables, particularly those dense in folic acid, such as dark leafy greens, broccoli and asparagus, can lead to improvements in our psychological
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wellbeing. A study in 2016 of more than 12,000 people found that over a period of 24 months, eating more fruit and vegetables (up to eight portions a day) increased life satisfaction and happiness by 0.24 points (the equivalent of moving from unemployment to employment).
Joy of cooking
But it’s not just what we eat. The process of cooking food from scratch can also have a positive effect on wellbeing and mood. In fact, a study in 2011 found that women were significantly happier and less stressed after eating at home rather than out, as well as making healthier food choices as a result. The simple act of cooking a meal in the comfort of our own home brings with it a sense of slowing down, mindfulness and creativity that can contribute to emotional wellbeing – even if all you throw together is a simple salad or a quick and easy traybake.
Sharing is caring
What’s more, how we eat the food we’ve cooked is also important. The ritual of a family mealtime is central to not only how our relationship with food develops, particularly throughout our childhood, but also our mood. Studies have shown the benefits of shared mealtimes can be staggering for a child’s mental and physical health, with one study finding that a child may be 35 per cent less likely to develop disordered eating, 24 per cent more likely to eat healthily and 12 per cent less likely to be overweight if the family eats together. Further studies have also suggested a strong correlation between family dinners and lower levels of depressive symptoms. It’s the human interaction that takes place over a shared experience, such as a delicious, home-cooked meal, that creates a safe space for us to engage in meaningful ways away from the buzz of everyday life – such as to-do lists, social media and the TV. So it seems the recipe for eating in tune with our feelings is a combination of what we eat, when we eat, how we eat and who we eat with.
Food can be a wonderful way to help us manage the ups and downs of life, from spending time cooking the food we love and eating it slowly with loved ones, to opting for nutrient-dense ‘good-mood foods’ and avoiding instant gratification from so-called comfort food. But that’s not to say a big plate of cheesy pasta or the occasional bowl of ice-cream isn’t sometimes just what the doctor ordered.
TOP TIPS FOR EATING IN LINE WITH YOUR FEELINGS
1
COOK FROM SCRATCH
When you’re feeling down, avoid the urge to head for a packet of biscuits or bar of chocolate. Instead, try taking yourself into the kitchen and cooking a favourite meal from scratch. Enjoy the process and – even if you’re eating alone – set the table and sit down to enjoy every mouthful of the food you’ve cooked.
2
DON’T OVER COMPLICATE
It doesn’t have to be a choice between eating rubbish or cooking a lavish meal; keep it simple and have some delicious, healthy, feel-good snacks on hand for when you need a mood pick-me-up.
3
DECLUTTER COOKING AND EATING SPACES
Make sure you’re creating an environment that is conducive to sitting down and enjoying a meal with loved ones at least three times a week. The act of sharing not only results in boosting our own mood, but also offers valuable time to connect.
4
EAT MINDFULLY
Take the time to think about what you’re going to eat, and what would truly make you feel better, be it cooking your favourite childhood meal from scratch or enjoying a bowl of fresh fruit to help boost your energy.
5
BE KIND TO YOURSELF
If you’re feeling out of sorts, look after yourself. Slow down the pace and feed your body a nourishing meal full of ingredients that are not only good for you, but that you really enjoy.
Follow Emma on Instagram @lewellbeing_food
Eat well to feel well Salmon with pumpkin seed pesto, roasted sweet potatoes and crispy Swiss chard SERVES 2 For the pumpkin seed pesto 100g pumpkin seeds 3 tbsp olive oil 2 garlic cloves Handful of fresh flat-leaf parsley 4 leaves basil ½ lemon, juice and zest 1 tbsp grated parmesan l l l l l l l
For the vegetables 1 sweet potato, cut into medium-sized cubes 1 tbsp olive oil 100g Swiss chard, chopped Salt and pepper l
l l l
For the salmon 1 tbsp butter or olive oil 2 large salmon fillets, skin dried l
1 Preheat the oven to 190°C/375°F/ gas mark 5. To make the pesto, add all the ingredients into a food processor and blend until a rough paste has formed. Season well to taste, then scoop out the pesto and add to a bowl. 2 Parboil the sweet potatoes in salted water for approx. 5-7 minutes. Drain well and spread out the chunks evenly on a baking tray. Drizzle with olive oil and season with salt and pepper. Pop in the oven for approx. 30 minutes, adding in the Swiss chard and a little more olive oil and seasoning
for the final ten minutes – until the sweet potatoes are golden and the Swiss chard is crispy. 3 While the sweet potato and Swiss chard is finishing cooking, heat up some butter or olive oil in a non-stick frying pan over a medium-high heat. Add in the salmon fillets skin-side down and cook for three minutes until the skin is crispy. Finish off for another minute or so on the other side. 4 Serve the salmon with the roasted sweet potatoes and Swiss chard, and a dollop of the pumpkin seed pesto.
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