Donate
Find Help Now

Food and Mood

Disclaimer:

This publication is based on a Mind UK publication and the original version may be found here: https://www.mind.org.uk/information-support/a-z-mental-health/

Thank you to Mind UK for sharing their valuable content with us. Content included in Mental Health A-Z is made available free of charge and does not form part of any commercial activity. The adaptation has been done independently by Mind HK and is intended for general information purposes only.

How can food affect mood? 

Knowing what foods we should and shouldn’t be eating can be really confusing, especially when it feels like the advice changes regularly. However, evidence suggests that as well as affecting our physical health, what we eat may also affect the way we feel. 

Improving your diet may help to: 

  • Improve your mood
  • give you more energy
  • help you think more clearly

Eating Regularly 

If your blood sugar drops you might feel tired, irritable and depressed. Eating regularly and choosing foods that release energy slowly will help to keep your sugar levels steady. 

Slow-release energy foods include: pasta, rice, oats, wholegrain bread and cereals, nuts and seeds.

Quick tips:

  • Eating breakfast gets the day off to a good start. 
  • Instead of eating a large lunch and dinner, try eating smaller portions spaced out more regularly throughout the day. 
  • Avoid foods which make your blood sugar rise and fall rapidly, such as sweets, biscuits, sugary drinks, and alcohol.

“I made a decision that I was going to […] make positive lifestyle changes to try and live as happily and stress-free as I could. I gave up red meat and try to eat no sugar [and drink] hardly any alcohol.”

Staying hydrated

If you don’t drink enough fluid, you may find it difficult to concentrate or think clearly. You might also start to feel constipated (which puts no one in a good mood). 

Quick tips:

  • It’s recommended that you drink between 6-8 glasses of fluid a day. 
  • Water is a cheap and healthy option. 
  • Tea, coffee, juices and smoothies all count towards your intake (but be aware that these may also contain caffeine or sugar). 

Looking after your gut

Sometimes your gut can reflect how you are feeling emotionally. If you’re stressed or anxious this can make your gut slow down or speed up. For healthy digestion you need to have plenty of fibre, fluid and exercise regularly. 

Healthy gut foods include: fruits, vegetables and wholegrains, beans, pulses, live yoghurt and other probiotics. 

Quick tips:

  • It might take your gut time to get used to a new eating pattern, so make changes slowly to give yourself time to adjust. 
  • If you’re feeling stressed and you think it is affecting your gut, try some relaxation techniques or breathing exercises. 

Managing caffeine

Caffeine is a stimulant, which means it will give you a quick burst of energy, but then may make you feel anxious and depressed, disturb your sleep (especially if you have it before bed), or give you withdrawal symptoms if you stop suddenly. 

Caffeine is in: tea, coffee, chocolate, cola and other manufactured energy drinks. 

Quick tips:

  • If you drink tea, coffee or cola, try switching to decaffeinated versions. 
  • You might feel noticeably better quite quickly if you drink less caffeine or avoid it altogether. 

Getting your 5 a day

Vegetables and fruit contain a lot of the minerals, vitamins and fibre we need to keep us physically and mentally healthy. 

Eating a variety of different coloured fruits and vegetables every day means you’ll get a good range of nutrients. 

Quick tips:

  • Fresh, frozen, tinned, dried and juiced (one glass) fruits and vegetables all count towards your 5 a day. 
  • As a general rule, one portion is about a handful, small bowl or a small glass. 
  • For ideas on how to get your 5 a day, visit the Centre for Health Protection’s website. 

Getting enough protein

Protein contains amino acids, which make up the chemicals your brain needs to regulate your thoughts and feelings. It also helps keep you feeling fuller for longer. 

Protein is in: lean meat, fish, eggs, cheese, legumes (peas, beans and lentils), soya products, nuts and seeds. 

Quick tip:

Eating the right fats

Your brain needs fatty acids (such as omega-3 and -6) to keep it working well. So rather than avoiding all fats, it’s important to eat the right ones. 

Healthy fats are found in: oily fish, poultry, nuts (especially walnuts and almonds), olive and sunflower oils, seeds (such as sunflower and pumpkin), avocados, milk, yoghurt, cheese and eggs. 

Quick tip:

  • Try to avoid anything which lists ‘trans fats’ or ‘partially hydrogenated oils’ in the list of ingredients (such as some shop-bought cakes and biscuits). They can be tempting when you’re feeling low, but this kind of fat isn’t good for your mood or your physical health in the long run. 

Managing medication

Some foods can be dangerous to eat if you’re taking certain medications. For example: 

  • If you’re taking an MAOI (a kind of antidepressant) you should avoid eating anything which has been fermented, spoiled pickled, smoked, cured, hung, dried or matured. This is because when food is exposed to the air, a substance called tyramine rises to high levels, and the interaction between tyramine and the MAOI can be very dangerous. You may also want to avoid foods and drinks containing caffeine such as chocolate, tea and coffee as these can also contain tyramine. 
  • If you’re taking lithium, you will need to be very careful about the amount of salty foods and liquid in your diet. This is because suddenly changing the amount of salt and fluid in your body can affect your lithium level, and if your lithium level becomes too high it can be very dangerous. 
  • If you’re taking an anti-anxiety medication such as buspirone you may need to avoid drinking grapefruit juice or eating grapefruit. This is because grapefruit can affect the way that enzymes break down medications, which can cause too much or too little of the drug to be absorbed into your blood. 

Before prescribing you any medication, your doctor should fully explain any possible risks or side effects, so you can make an informed decision. If you are currently taking medication and are unsure or worried about what foods and drinks to avoid, it might help to speak to your GP. (See our pages on psychiatric medications for more information.) 

For more information how to avoid interactions between food, drink and medication, see the Drug Office from the Department of Health’s information on drug and food interactions. 

For more information about healthy eating and how food can affect your mood, visit the HK Gov Food Safety and Nutrition (Healthy Eating) website to read their range of food fact sheets.

Instagram Facebook-f Linkedin
What is iACT Service?

Improving Access to Community Therapies (iACT®) is one of the services from Mind HK. Trained Wellbeing Practitioners will offer initial assessment and early intervention for people dealing with mild to moderate symptoms of depression, anxiety, or other emotional difficulties.

 

The service includes 6-8 sessions of low-intensity psychological support, the flexibility of the service allows individuals to receive free and timely support when needed.

If you’re aged between 18 – 65 and are facing some emotional challenges, we would like to invite you to take an online assessment for us to gain a better understanding of your current emotional struggle.

 

If you’re eligible, we’ll get you connected with a Wellbeing Practitioner within two weeks to sort out the next steps.

The service runs for about 3 months and includes 6-8 support sessions, tailored to your needs.

 

We encourage you to attend all sessions and actively practice the tips and exercises provided by your Wellbeing Practitioner.

We take your privacy seriously. Your chats with the Wellbeing Practitioner are confidential.

 

We won’t share any of your info unless you’ve provided consent or if there are risks detected.

This programme isn’t suitable for people facing emergencies, major setbacks, or those diagnosed with serious or complex mental health conditions.

 

If you’re having thoughts of suicide or self-harm, this programme might not meet your needs, so please seek help right away. You can check out Mind HK’s “Find Help Now” page for immediate information and services.

Most of our Wellbeing Practitioners have backgrounds in psychology or counselling and are passionate about mental health. They’ve gone through about 140 hours of intensive training and completed at least 120 hours of supervised clinical practice over 9 months to ensure the quality of service.

 

They’re trained by accredited local experts in the mental health field, including clinical psychologists, counselling psychologists, counsellors, and psychiatrists. Plus, we regularly check how effective our services are. All service outputs and performances are subject to consistent monitoring.

Who is suitable for participating in this programme?

This programme welcomes anyone between the ages of 18 and 65 who may be feeling lost or facing emotional difficulties. Please note that this programme is not suitable for individuals diagnosed with severe or complex mental health conditions.

This programme is not suitable for individuals diagnosed with severe or complex mental health conditions, but suitable for those who experience mild to severe moderate anxiety, mild to moderate depression, or other emotional challenges. If you are currently experiencing a major setback or even having thoughts of suicide or self-harm, please visit the “Find Help Now” page on our Mind HK’s website for immediate information and services.

After signing up, our Wellbeing Practitioner will contact you within two weeks to schedule a convenient time for a 45-minute conversation, either via video or phone call, according to your preference. During the conversation, the Wellbeing Practitioner will understand your current situation and help you gain a better understanding of your emotional state based on the questionnaire you filled out during application. Additionally, they will provide recommendations for appropriate community resources based on your needs, helping you take an important first step in taking care of your mental health.

Although the intervention procedure is mostly standardised, Wellbeing Practitioners will work flexibly with clients to address individual presenting problems and unique characteristics.

Our Wellbeing Practitioners are trained to support people who experience mild to moderate mental health difficulties primarily. This programme is not suitable for the situations mentioned above. If you are currently experiencing a major setback or even having thoughts of suicide or self-harm, please visit the “Find Help Now” page on our Mind HK’s website for immediate information and services.

Your conversations with the Wellbeing Practitioner are absolutely confidential. Any information about you will not be shared with anyone without your consent unless you or others are at immediate risk or the Wellbeing Practitioner has reason to believe that you may be in imminent danger.
Supervisors will monitor trainees’ development throughout the placement to ensure that they are meeting the required level of competency to pass the training course at the end of the placement.

Yes, it is necessary to book an appointment in advance by filling out the form. Additionally, you can select one of the five stores yourself. We will allocate clients to different Wellbeing Practitioners based on their chosen location.

Before having the conversation, we will ask you to fill out a basic questionnaire for preliminary screening assessment. This screening process aims to ensure that the training received by the Wellbeing Practitioners is sufficient to meet the needs of the individuals receiving the service. If it is determined after the screening assessment that the service is not suitable for you, Mind HK will provide alternative recommendations to ensure your safety and support.

For adults who are suitable for this service, all Wellbeing Practitioners have received training on how to identify and respond to safety and risk issues. If you have any concerns about the support process, the Wellbeing Practitioners have appropriate measures in place and will develop response plans based on the urgency of the situation. They can also access support from clinical practitioners from Mind HK or participating organisations.

What private training does Mind HK provide?

Mind HK provides 4 themes of mental health training, including: Supporting Self, Supporting Others, Family Wellbeing and DEI (Diversity, Equity and Inclusion).

 

Check out the brochure here for more information.

Mind HK provides a wide range of standardised mental health training, which can be tailored to different circumstances. Chat with our team to explore more! 

Our trainers come from a diverse, accredited pool of clinically experienced professionals. Check out our trainers’ biographies here.

Yes, the Mental Health First Aid class of Mind HK is internationally accredited by the MHFA International. The content and certification is delivered by trainers certified from the Mental Health Association of Hong Kong. You can find out our trainers accreditation here.

We are here to support your mental health education journey! Reach out to us and chat with our team.

How can food affect mood?

How can food affect mood? 

Knowing what foods we should and shouldn’t be eating can be really confusing, especially when it feels like the advice changes regularly. However, evidence suggests that as well as affecting our physical health, what we eat may also affect the way we feel. 

Improving your diet may help to: 

  • Improve your mood
  • give you more energy
  • help you think more clearly

Eating Regularly 

If your blood sugar drops you might feel tired, irritable and depressed. Eating regularly and choosing foods that release energy slowly will help to keep your sugar levels steady. 

Slow-release energy foods include: pasta, rice, oats, wholegrain bread and cereals, nuts and seeds.

Quick tips:

  • Eating breakfast gets the day off to a good start. 
  • Instead of eating a large lunch and dinner, try eating smaller portions spaced out more regularly throughout the day. 
  • Avoid foods which make your blood sugar rise and fall rapidly, such as sweets, biscuits, sugary drinks, and alcohol.

"I made a decision that I was going to [...] make positive lifestyle changes to try and live as happily and stress-free as I could. I gave up red meat and try to eat no sugar [and drink] hardly any alcohol."

Staying hydrated

If you don’t drink enough fluid, you may find it difficult to concentrate or think clearly. You might also start to feel constipated (which puts no one in a good mood). 

Quick tips:

  • It’s recommended that you drink between 6-8 glasses of fluid a day. 
  • Water is a cheap and healthy option. 
  • Tea, coffee, juices and smoothies all count towards your intake (but be aware that these may also contain caffeine or sugar). 

Looking after your gut

Sometimes your gut can reflect how you are feeling emotionally. If you're stressed or anxious this can make your gut slow down or speed up. For healthy digestion you need to have plenty of fibre, fluid and exercise regularly. 

Healthy gut foods include: fruits, vegetables and wholegrains, beans, pulses, live yoghurt and other probiotics. 

Quick tips:

  • It might take your gut time to get used to a new eating pattern, so make changes slowly to give yourself time to adjust. 
  • If you’re feeling stressed and you think it is affecting your gut, try some relaxation techniques or breathing exercises. 

Managing caffeine

Caffeine is a stimulant, which means it will give you a quick burst of energy, but then may make you feel anxious and depressed, disturb your sleep (especially if you have it before bed), or give you withdrawal symptoms if you stop suddenly. 

Caffeine is in: tea, coffee, chocolate, cola and other manufactured energy drinks. 

Quick tips:

  • If you drink tea, coffee or cola, try switching to decaffeinated versions. 
  • You might feel noticeably better quite quickly if you drink less caffeine or avoid it altogether. 

Getting your 5 a day

Vegetables and fruit contain a lot of the minerals, vitamins and fibre we need to keep us physically and mentally healthy. 

Eating a variety of different coloured fruits and vegetables every day means you’ll get a good range of nutrients. 

Quick tips:

  • Fresh, frozen, tinned, dried and juiced (one glass) fruits and vegetables all count towards your 5 a day. 
  • As a general rule, one portion is about a handful, small bowl or a small glass. 
  • For ideas on how to get your 5 a day, visit the Centre for Health Protection’s website. 

Getting enough protein

Protein contains amino acids, which make up the chemicals your brain needs to regulate your thoughts and feelings. It also helps keep you feeling fuller for longer. 

Protein is in: lean meat, fish, eggs, cheese, legumes (peas, beans and lentils), soya products, nuts and seeds. 

Quick tip:

Eating the right fats

Your brain needs fatty acids (such as omega-3 and -6) to keep it working well. So rather than avoiding all fats, it’s important to eat the right ones. 

Healthy fats are found in: oily fish, poultry, nuts (especially walnuts and almonds), olive and sunflower oils, seeds (such as sunflower and pumpkin), avocados, milk, yoghurt, cheese and eggs. 

Quick tip:

  • Try to avoid anything which lists ‘trans fats’ or ‘partially hydrogenated oils’ in the list of ingredients (such as some shop-bought cakes and biscuits). They can be tempting when you’re feeling low, but this kind of fat isn’t good for your mood or your physical health in the long run. 

Managing medication

Some foods can be dangerous to eat if you're taking certain medications. For example: 

  • If you're taking an MAOI (a kind of antidepressant) you should avoid eating anything which has been fermented, spoiled pickled, smoked, cured, hung, dried or matured. This is because when food is exposed to the air, a substance called tyramine rises to high levels, and the interaction between tyramine and the MAOI can be very dangerous. You may also want to avoid foods and drinks containing caffeine such as chocolate, tea and coffee as these can also contain tyramine. 
  • If you're taking lithium, you will need to be very careful about the amount of salty foods and liquid in your diet. This is because suddenly changing the amount of salt and fluid in your body can affect your lithium level, and if your lithium level becomes too high it can be very dangerous. 
  • If you’re taking an anti-anxiety medication such as buspirone you may need to avoid drinking grapefruit juice or eating grapefruit. This is because grapefruit can affect the way that enzymes break down medications, which can cause too much or too little of the drug to be absorbed into your blood. 

Before prescribing you any medication, your doctor should fully explain any possible risks or side effects, so you can make an informed decision. If you are currently taking medication and are unsure or worried about what foods and drinks to avoid, it might help to speak to your GP. (See our pages on psychiatric medications for more information.) 

For more information how to avoid interactions between food, drink and medication, see the Drug Office from the Department of Health’s information on drug and food interactions. 

For more information about healthy eating and how food can affect your mood, visit the HK Gov Food Safety and Nutrition (Healthy Eating) website to read their range of food fact sheets.