Food and MoodFood and Mood

A self help guideA self help guide

�

Contents

Howmightthisguidehelpyou 2

Symptomschecklist 4

FoodandMood:Whatweknow 6

Takethetest! 7

Wakeupwithwater!! 10

FeelingFabwithFats! 11

5ADay 13

So….whatisthecost? 15

Recipes 16

FoodandMoodDiary 18

Theimportanceofroutine 19

FriendlyFood 22

TopTips 23

AddedBonuses! 25

FurtherReading 26

Someusefulcontacts 27

�

How might this guide help you?

Therearemanyemotionalillnessesorproblemsthatpeoplefacewhichcouldberelatedtothethingsthattheyeat.Someoftheseinclude:

• Depression • Anxiety • ME,ChronicFatigueSyndrome • PostNatalDepression • Schizophrenia • Insomnia • PreMenstrualSyndrome • ADHD(AttentionDeficitHyperactivityDisorder)

Experiencing these problems or illnesses can also affect how a personfeelsabouteating.Forexample,feelinganxiousordepressedcanresultinalossofappetiteorlackofinterestinfood.However,eatingregularlyandeatingmoreofcertain foodscanhaveapositive impactonourmentalhealth,andthesymptomsassociatedwithpoormentalhealth.

�

Place a tick next to those symptoms you experience regularly:

Howyoufeel Whathappenstoyourbody

Anxious,nervous,frightened Fastheartbeat Depressed,lowinmood,‘down’. Increasedbloodpressure Moodswings Cravings Restless Chestfeelstightandpainful Easilystressed/stressed Achesandpains Tearful Bloating Aggressive Constipation Unreal,strange,woozy,detached Dehydration Panicky Nauseas Lowinenergy/tired Dizzy,shaking,fainting Headaches

Howyouthink

Can’tthinkstraight Can’tconcentrate Hearingyourownthoughts Imaginingtheworstand

dwellingonit Negativethoughts Mindpreoccupiedbyfood

Whatyoudo

Loseinterestinthings Getsnappyandirritable Difficultyrememberingthings Become/getaggressive Getangryatpeople Restless Becomehyperactiveorunderactive

Thereareanumberofthingsthatyoucoulddotohelpwithsomeofthesesymptoms.Theseinclude:

• VisitingyourGPforadvice. • Referringtothecontactlistprovidedatthebackofthisbooklet. • Visitingyourlocal‘HealthInformationPoint’locatedinpubliclibraries. • Makingchangestoyourdiet.Thereisevidencetosuggestthatmaking

changestoyourdietcanhelpwiththesesymptoms.Thisguideoutlinessomeofthechangesthatyoumightwishtomake.Theimportantthingisthatanychangesthatyoumaketoyourdietcanbedonegraduallyevenmakingsmallchangescanadduptobigbenefits.

�

Food and mood: What we know

A diet low in fruit and vegetables may contribute towards a rangeof mental health problems. This is because a balance of vitamins andnutrientsareneededtokeepthebrainhealthy.

Eatavarietyoffruitandvegetables(atleast5portionsaday)willprovideahealthybalanceofmanyofthenutrientsneeded.

Notdrinkingenoughwatercanmakeyoufeeltired,lowinenergyandunabletoconcentrate.Thisisbecausethebodyisaround3quarterswaterand2litres(8glasses)isneededeverydaytoreplacelostfluids(moreonahotdayorafterexercising).Drinkingnoncaffeinateddrinksthroughoutthedaywillkeepthebodyhydrated.

AdietlowinOmega3(andsometimes6)fattyacidsmaycontributetowardsarangeofmentalhealthproblems.Thisisbecausethefoodweeat,andhowmuchweeathasanimpactonhowefficientlyourmindandbodyworks.

Eating lots of ‘essential’ or ‘polyunsaturated’ fats such as Omega 3, isthoughttohaveapositiveeffectonhowwellourbraincellsfunctionandcommunicate,witheachotherandtherestofthebody.

Essential fatssuchasOmega3arenotproducednaturallybythebodyandsocanonlybeobtainedthroughthe foodweeatorsupplements.Eatinglotsoffoodssuchasoilyfish,walnuts, linseedoilandspinachatleast3timesaweekcanprovideahealthysourceofOmega3fattyacids.

Take the test!

Agoodstartingpointcanbetolookatthefoodyouareeatingnowasabasisformakinganychanges.Takealookatthelistsoffoodandtickwhetheryoueatthemalot,sometimesornotatall.Youmaywanttotakethistestagaininafewweekstoseeifyouhavemadeanychanges.

Theredfoodsarehighinsolidfats,sugarorcaffeineandsomayhaveanegativeeffectonyourmentalhealth.Youdon’tneedtostopeatingordrinkinganyofthesecompletely,butyoumaywanttotryandcutdownontheonesyouareeatingalotof,tojusteatingsometimes.

Thegreenfoodsarehighinvitamins,minerals,andomega3fattyacidsand so may improve your mental health. A healthy diet would involveeatingthesefoodsalot.Tryintroducingsomeofthefoodsfromthegreenlisttoseeifyoulikethem.

Takealookatthepageson‘Wakeupwithwater’,‘Feelfabwithfats’and‘5aDay’toseethe3mainthingsthatcouldhelp.Throughoutthisguideyouwillfindlotsofideas,tipsandrecipestohelpyougetstartedortokeepyouinspired.

�

Food I eat or drink this

a lot

I eat or drink this sometimes

I never eat or drink

thisCakesPiesorpastiesSweetsFriedfoodsButterCoffeeTeaCokeorfizzydrinksCrispsSugarAlcoholWaterFruitVegetablesOilyfishe.g.mackerelorsardinesWalnutsNutoilse.g.linseedoilSpinachWatercressPumpkinseedsSeaweedSalads

TotalTicks

�0

Wake up with water!!

Water is essential for life. Dehydration can cause poor concentration,headaches,tiredness,nauseaandconstipation.Asthebodyisabouttwothirdswaterabout8glasses(2litres)areneededperdaytoreplacelostfluids (more if it isahotdayoryouareexercising).Manypeoplesufferfromdehydrationeveniftheydonotfeelthirsty.

Sohowdoyouknowifyouaredehydrated?Agoodwayofknowingisbythecolourofyoururine!!Apalestrawcolourishealthy.Ifyoururineisadarkyellowcolour,youcouldbenefitfromdrinkingmorewater.

Planningwaterbreaksthroughoutthedaymayhelpyoutoremembertodrinkenough,orwhynotkeepabottleofwaterwithyouwhenyouareonthego.

Herearesomeideastomakedrinkingwatermoreenjoyable,particularlyifyoudonot likethetaste. Ifyoupreferbottledorfilteredwaterthis isfine,howeverwaterfromthetapisgreatalsoandonlycosts1pencefor12glasses.

Ifyoureallydislikethetasteofwater,ensurethatyourfluidsaremaintainedbydrinkingalternativessuchasfreshfruitjuiceormilkdrinks.However,becarefulofthesugarandcaffeinecontentofsomeotherdrinks.

• Addasliceoflemonorlimetogiveextrataste • Whynotaddsomesugarfreecordialtoaglassofwater • Coolwaterdownandmakeittastybyaddingicecubesmadefrom

freshfruitjuiceorcordial • Drinkhalfjuice,halfwaterasacheapalternativetopop • Addafruitteabagtohotwater,orwhynotaddasliceoflemonto

warmwaterasarefreshingstarttotheday. • Puttingabottleofwaterinthefreezerovernightisagreatwayof

ensuringchilledwaterthroughoutthenextdayasitmelts. • Make home made iced lollipops from cordial and water or juice

andwaterinthesummerandenjoythroughoutthedayasacoolrefreshingalternative.

��

Feeling Fab with Fats! - The benefits of Omega 3

Omega3(andsometimes6)fattyacidscanbefoundinoilyfishandotherfoods.Theseinclude:

• FreshTuna • Salmon • Herring • Mackerel • Pilchards • RainbowTrout • Shrimp • Crab • Sardines

Eatingthesefoodsatleast3timesperweekcanprovideahealthysourceofomega3fattyacidswhichmayimproveyourmood.

Cannedfishcanalsobeused,butcheckthelabelsassomebrandsoftunamayhavehadtheomega3oilsremovedduringprocessing.

• Flaxseeds(alsoknownaslinseeds) -raworroasted• Flaxseedoil• Rapeseedoil• Hempoil• Walnuts• Spinach• Seaweed• Watercress• Pumpkinseeds

��

Here are some ideas to get you started:

• Usetheoilsinsaladdressings.

• Scatter walnuts or pumpkin seeds over salads or snack on themduringtheday.

• Replacetraditionalcookingoilswiththosefromthelistabove.

• Addspinachleavestosaladsorwhynotaddthemtosoups,asanextravegetablewithSundaylunch,withpastaorpureedinsauces.

• Haveafishbarbequeasachange.

• Mashsardinesandtomatoestogetherontoastforlunch.

• Pickuprecipecardsforfishfromthesupermarketforfree.

• Trythefishrecipesonpage16ofthisguide,orcomeupwithsomeofyourown.

Thesenutrientscanalsobegainedfromtakingsupplementsinadditiontotherecommendeddietaryrequirement.However,ifyouareconsideringtaking any supplements read the labels carefully, ensuring that thecontainer has an approved kite mark. Alternatively consult your GP,pharmacistorcommunitydieticianforadvice.

�3

5 a Day

5 a Day – what is it all about?

Eatingavarietyof fruitandvegetableswillgiveyouagoodbalanceofvitaminsandmineralswhichareneededtokeepthebrainhealthy.Manyfruitsandvegetablesarehighinfolicacid,vitaminCandpotassiumandarealsoagoodsourceoffibreandothersubstancessuchasantioxidants.Allthesenutrientsareimportantforyourhealth.

It isrecommendedthatyoutrytoeatat least5portionsofavarietyoffruitandvegetablesaday.Thiscanincludefresh,frozen,chilled,driedorcannedfruitandvegetablesand100%fruitjuice.

��

5 a Day - Your questions answered

Howmuchis1portionoffruit?

Roughlyahandful–forexample:halfalargegrapefruit,asliceofmelon,2satsumas,3driedapricots,1tablespoonofraisins,1mediumapple,1mediumbanana,1mediumpear.

Howmuchis1portionofvegetables?

Roughlyahandful–forexample:3heapedtablespoonsofcookedcarrots,peasorsweetcorn,1cerealbowlofmixedsalad,7cherrytomatoes,2broccoliflorets.

Can’tIjusttakevitaminpills?

Notreally.Dietarysupplementsdonothavethesamebenefitsaseatingmorefruitandvegetables,becausefruitandvegetablescontainadditionalbeneficialsubstancessuchasfibre.

Herearesometipstogetyoustarted:

• Forextrasweetness,chopfruitandaddittoyourbreakfastcereal,oraddtodesserts.

• Stirfriesonlytakeafewminutestoprepareandareatastymeal.

• Needasnack?Haveapieceoffruit,orchopceleryandcarrotsintosticksforacrunchysnack.

• Drinkfruitjuicewithyourbreakfasteveryday.

• Try new ways of cooking vegetables – tomatoes, onions andcourgettestastegreatwhengrilled,bakedorroasted.

• Addsaladtoyoursandwichesforextracolourandcrunch.

�5

Corn Cereal £0.75

Sugar coated cereal £1.58Bread

£0.75Rice

£0.68Cheese

£2.74Ham

£1.48Crisps X 7

£1.75Chocolate

£0.60Biscuits

£0.58Pop X 3

£3.96Chips

£0.90Cakes

£0.78Ready meals X 7 £16.57Pasta

£0.31Pasta sauce

£0.98Milk X 4 pints £1.11Total

£35.52

Oats

£0.38

Bran Cer

eal

£0.88

Orange J

uice X 3

£1.0

5

Bananas

X 10

£1.10

Apples X

10

£1.30

Brown Ri

ce

£0.60

Brown Br

ead

£0.74

Tuna

£1.65

Tinned F

ruit X 2

£0.7

8

Nuts

£0.88

Broccoli

£1.28

Carrots

£0.68

Potatoes

£0.88

Lettuce

£0.70

Peppers

£0.80

Tomatoes

£0.70

Celery

£0.54

Cucumber

£0.26

Tinned T

omatoes

X 2 £0.3

0

Chicken

Thighs X

6 £2.9

0

Salmon f

illet

£1.40

Mince

£0.62

Brown pa

sta

£0.31

Milk X 4

pints

£1.11

Total

£21.84

So……….what is the cost?

Eating well doesn’t have to mean spending lots of money. A pricecomparisonatamajorsupermarketshowedthateatingahealthierdietcanworkoutlessexpensive...greatifyou’reonabudget!

* Actual prices from a major supermarket during August 2005,basedonaweeklyshopforoneperson.

��

Corn Cereal £0.75

Sugar coated cereal £1.58Bread

£0.75Rice

£0.68Cheese

£2.74Ham

£1.48Crisps X 7

£1.75Chocolate

£0.60Biscuits

£0.58Pop X 3

£3.96Chips

£0.90Cakes

£0.78Ready meals X 7 £16.57Pasta

£0.31Pasta sauce

£0.98Milk X 4 pints £1.11Total

£35.52

Recipes

EasyKedgereePut½cupofbrownriceontoboilforabout20minutes(oruntilcooked),addavegetableorchickenstockcubetothewaterforextraflavour.Thencook¼packetofmixedfrozenvegetablesand1mackerelfilletaccordingtothepacketinstructions.Whencookedmixthevegetablesandricetogether.Onaplatebreakupandflakethemackerelwithaforkandaddtothericeandvegetables.Mixwellandseasonwithpepper.

CitrusSalmonPlace1salmonfilletinabakingdish.Inacup,mix2tablespoonsoflemonjuice,2tablespoonsoforangejuice,adashofoliveoil,saltandpeppertogether.Drizzleoverthetopofthesalmonandthenbakeintheovenfor8–10minutesoruntilcooked.Serveupwithyourownchoiceofpotatoesandvegetables.

ChunkyVegetableSoupChopupaselectionoffreshwintervegetablesintoapane.g.potatoes,leeks,carrots,onions,swede.Coverwithboilingwaterandaddavegetablestockcubeandsimmerfor30minutes.Addpepperandherbstotaste. Mashorblend.

ChunkyBeanSoupChopupsomeonions,peppers,courgettesandmushroomsintoapan.Stirinsometinnedtomatoeswithgarlicandherbsandatinofberlotti,butterorkidneybeanscoverwithwater.Foramorefillingmealaddsomedriedpasta.Simmerfor20minutes.

NuttyPestoPastaCooksomepastaaccordingtotheinstructionsonthepacket.Oncedrained,stir in a small jar of pesto.Toast some mixed seeds e.g. pine nuts, sesameseeds and linseed in a dry frying pan or under the grill for 2 minutes andsprinkleoverthetop.

FruityFlapjackSlowlymelt1cupofmargarineinapan.Mixin1tablespoonofhoneyorfigsyrupandthenadd2cupsofrolledoats,¼cupofwalnutpiecesand¼cupofdriedapricotsorsultanas.Press themixture intoabakingdish (about1inch/2.5cmthick)andbakeforabout30minutesoruntilslightlybrownerincolouratgasmark4/180degreesCor350degreesF.

��

Food and mood diary

Thereisgrowingevidencethatthereisalinkbetweenwhatfoodsweeatandourmoods.

Keepingafooddiarywillhelpyoutoseewhenyoueat,howmuchyoueatandwhatyoueatandhowthese3thingscanaffecthowyoufeel.

Atfirsttheideaofwritingeverythingdownmightseemtimeconsumingbuthopefullyasyougetintoityouwillenjoyitasaprocessoflearningmoreaboutyourselfandthefoodsthatyoueat.

Belowisadiarythatyoucanusetorecordyourfoodandmoods.Someexampleshavebeencompletedtohelpyou.

Time&Date WhatIEat/Drink HowIfeelphysically

HowIfeelemotionally

Monday 10th

8am Mug of tea(2 sugars)

Tired Irritable

10am Biscuits, Tea Tired Anxious, unable to concentrate

1pm Cheese sandwich, crisps, coke

Fine Anxious

�9

The importance of routine

Tryingtodeveloparegularroutinecanhelptogivestructureandfocustoyourday.Eatingatregularintervalsisessentialtomaintainenergyandbloodsugarlevels.

Youcouldstartbywritingashoppinglistandplanningyourmealsandsnacks for the week.Try to work towards having 3 main meals per daywithsmallsnacksinbetween.

Belowisanexampleofaschedulethatyoumaywanttouse,ormakeupyourowntosuityourownlifestyleandbodyclock.

TimeofDay Meal/Snack WhatYouEat8am Breakfast Porridge

10.30am Morning snack oatcakes and a smoothie

12.30pm Lunch Tuna sandwich, apple, yogurt

3.30pm Afternoon snack Banana and a drink

7pm Evening Meal Chicken breast, mixed vegetables and potatoes

9pm Evening snack Boiled egg with slice of toast

�0

Here are some ideas that you might like to try for snacks:

• Forasweettoothtryasmallbagofdriedfruitandnuts,ayoghurtorabanana.

• Choppedmelonorpineapple(tinnedisfinealso). • Whizzingupfruitsmoothiesisagreatwaytogetenergyandwork

towards5aday. • Tryoatcakesorricecakesasanalternativetosugarybiscuits • Eatingaslowreleasecarbohydratefoodsuchasporridgeanhour

beforebedcanhelpyoutogettosleep

Canyouthinkofanyothersnacksthatyoucouldkeepwithyou?

��

Friendly Food

Making changes can be fun and easy if you involve friends and family.Hereareafewsuggestionstogetyoustarted:

• Sitdowntogetherfordinner.Itmaysoundsimple–butit’snotoftenthatwesitdowntogetherinourhouseholdstoeat.It’sagoodtimetoshareandcatchupwithwhat’sbeengoingonineachother’slives.

• Nexttimeyougooutfortheday,takeapackedlunchorapicnicalong.It’scheap,convenientandfun.Ifyou’reinthepark,takealongsome-gamestoplayaswell.

• Getthekidscooking!Invitesomeofyourkid’sfriendsaroundforafuncookingsession,attheendofwhichtheycansittogetherandeattheircreations(whilstyoudothecleaningup!).

• Getoutandabout–findoutwhereyourlocalmarketsareandwhentheyrun, isthereafruitandvegvaninyourarea?CanyouvisitaFarmer’smarketsforideas?

• Isthereafoodandmoodgrouprunninginyourareathatyoucouldjoin?Somelocalcollegesandadulteducationcentresruncookeryclassesthatyoucantake.

Do you have any ideas about other ways you can make eating moresociable?Notethemdownhere:

Top Tips

Tohelpyougetstarted,herearesometoptipsandcomments,allofwhichhavebeenkindlysuggestedbythestaffandvolunteersattheHARPCafé,acommunitycaférunbyusersofmentalhealthservicesinManchester.Trythemoutforyourself.

• “Chopupcarrotandcucumberintostickstosnackonthroughtheday”

• “Ifillup2bottleswithwaterandcarrythemwithmethroughthedaytodrink.Ifeelmuchmorehealthy.”

• “Yougetanicenaturalfeelingfromdrinkingwater”

• “Icookfishinmysteamer.Itmakesitreallyeasy,justputitin,sprinklewithsomeherbsandit’sdone”.

• “Usingasteamerisareallyhealthywaytocookfood,andyoucanthrowjustaboutanythinginthere–meat,potatoes,rice–it’seasy!.”

• “Cooksomepasta,andthenstirinsometinnedtomatoesandtuna.Sprinklewithcheeseandbakeintheoven‘tilitmelts.”

• “Icarryseedswithmetosnackon–sunflowerseedsandpumpkinseedsarereallynice.”

• “WhenIcookImakeabigbatch.ThenputsomeincontainersandfreezeitsoIhaveastockofmealsreadymade”.

��

Stepping Stones

Writebelowthechangesorstepsyouthinkthatyoucouldmake.Hopefullythisbooklethasgivenyousomeideasthatyoumightliketouseoryoucouldthinkofsomeofyourown.

Overthenextweek…

Overthenextmonth…

Overthenext6months…

Beyondthis…

Added Bonuses!

Thereareotherbenefitsofmovingtowardsahealthierdiet.Itcan:

• Preventandtreatcertaindiseases.Yourdietmaypreventtheriskofdevelopingcertaindiseasessuchascancerandheartdisease.Itisalsohelpfulintreatingdiabetesandhighbloodpressure.Followingahealthydietmayalsoreducesymptomsandmayhelpyoubettermanageanillness.

• Feelenergeticandmanageyourweight.Ahealthydietmayalsomakeyoufeelbetter,provideyouwithmoreenergy,andhelpyoufightstress.Teamedwithregularexerciseit’sawinningcombinationtomanageyourweight.

• Enjoy life. Food is an important part ofsocialandculturalevents.Notonlydoesit provide nutrition, but it can bringpeopletogether.Cookingfresh,healthymealscanalsobeanenjoyablewaytospendtime,eitheronyourownorwithothers.

m

anchester

health matte

rs

��

Further reading

FoodandMoodHandbook(2001)AmandaGearyISBN:0007114230

HealingWithoutFreudorProzac(2004)DavidServan-SchreibeISBN:1-4050-6718-7

TheOmega3Connection:TheGroundbreakingOmega3AntidepressionDietandBrainProgram(2002)Stoll,A.L.ISBN:0684871394

Visit your local Health Information Point located in public libraries inManchester.

�7

Some useful contacts

• Samaritans08457909090(24hourseveryday) • MINDInformationline01612728205 • Crisisline08088082007(8pm—12midnighteveryday) • Crisispoint01618395030(Crisisaccommodation/daytimesupport) • 42nd Street 0161 832 0170 (for young people: Mon, Tues, Fri

10.30am—5pm.Wed&Thu1.30pm—5pm) • NHSDirect08454647(24hourseveryday) • SelfHelpServices(arangeofselfhelpgroupsincludingfood&

mood group) and the National Phobics Society (info & adviceaboutanxiety,panicandphobias)01612327312

• EatingDisordersAssociation Adultline:08456341414(Mon-Fri8.30amto8.30pm,Sat1-4pm) Youthline:08456347650(Mon–Fri4.30pmto6.30pm,Sat1-4.30pm) • Diabetes UK Careline 0845 120 2960 (Mon – Fri 9am to 5pm

includestranslationservice) • HeartInformationline08450708070Mon-Fri(9amto5pm)

Some useful websites:

www.mentalhealthinmanchester.org.uk www.manchesterpublichealthdevelopment.org www.mind-in-manchester.org.uk www.selfhelpservices.org.uk www.edauk.com(EatingDisordersAssociationUK) www.diabetes.org.uk www.bhf.org.uk(BritishHeartFoundation) www.eatwell.gov.uk www.foodandmood.org.uk www.5aday.nhs.uk www.bda.uk.com

PublishedbyManchesterPublicHealthDevelopmentService,01618612900September2006