While it’s completely normal and common to have some days where you feel better than others—days when you’re in a good mood and days when you feel more stressed, tired, or irritable—if the latter is happening more often than your happier days, it’s time to look into what might be causing these mood changes. Lifestyle factors, including sleep, exercise, smoking, alcohol intake, and food choices, can all significantly impact your mood and how you feel on a daily basis. Today, we’re focusing on food choices and how your diet might be affecting your mood.

Can some foods make you feel better than others? Do certain foods leave us feeling sluggish, unhappy, and moody? Is it possible to follow a diet that helps boost your mood? Let’s explore!

Firstly, there is no quick-fix fad diet that will make you happy all the time—if you see this being promoted, it’s best to ignore it straight away! No pill or powder can achieve that; otherwise, everyone would be using it! The best approach to managing diet and mood is to ensure you have a well-balanced diet that includes a wide variety of food groups. Vitamins and minerals affect your energy levels, brain function, and overall mood. Each vitamin and mineral has different roles and functions in the body, which is why it’s important to have a varied diet that provides all the necessary nutrients. Sometimes supplements may be needed, which we will discuss later, but first, let’s look at micronutrients and macronutrients.

Micronutrients are vitamins and minerals that the body needs in smaller amounts. Ensuring your diet includes a wide variety of fruits and vegetables in all different colours will help you get a broad spectrum of vitamins and minerals. Each colour offers different nutrients, which is why you might hear the phrase “eat the rainbow.” There is truth in this—aim to include reds, purples, blues, greens, oranges, yellows, whites, and browns.

Take, for instance, a morning routine that includes stretching, eating a nutritious breakfast, and planning the day ahead. Repeating this sequence every morning helps form strong habits that can improve physical health, mental clarity, and productivity throughout the day. Once these habits are firmly established, they become the backbone of a more balanced lifestyle.

In addition to building good habits, routines can significantly reduce stress and anxiety. When we know what to expect each day, it removes uncertainty and helps us feel more in control of our lives. This sense of control is crucial for managing stress, particularly when life feels overwhelming.

Routines can provide comfort by offering consistency in times of uncertainty. For instance, maintaining a regular bedtime routine can improve sleep quality, which in turn enhances overall well-being. A predictable evening routine can help wind down the mind, signalling to the body that it's time to rest. Similarly, morning routines can set the tone for a productive and calm day ahead.

Another important vitamin is vitamin D, which may help regulate mood. Known as the “sunshine vitamin,” vitamin D is primarily obtained through direct exposure to sunlight, though it can also be found in foods such as egg yolks, salmon, sardines, and cod liver oil, as well as in some fortified plant milks and yoghurts. In the UK, it is recommended that everyone take a daily supplement of 10 micrograms of vitamin D during the winter months, and if you’re indoors most of the summer, consider continuing the supplement year-round. I’ve seen improvements in mood in clients who began taking a vitamin D supplement, so it’s definitely one to consider.

Having designated time for relaxation is just as important as time for productivity. It allows us to recharge and engage in activities that bring us joy, ultimately preventing burnout. Without a routine, it’s easy to overwork or procrastinate, leading to unnecessary stress or reduced performance.

Let’s also discuss one of our macronutrients—carbohydrates. Here’s an interesting fact: the brain uses 20% of the total energy the body requires daily. While fats and proteins can also provide energy, glucose (from carbohydrates) is the brain’s primary energy source. Therefore, having an adequate intake of carbohydrates in your diet is essential for optimal brain function.

There are different types of carbohydrates: simple and complex. For most people, it’s best to focus on consuming a variety of complex carbohydrates throughout the day, such as oats, grains, legumes, vegetables, and fruits. Regularly eating balanced meals helps control blood sugar levels, leading to consistent energy levels and a stable mood. Skipping meals or opting for high-sugar snacks like doughnuts can cause sharp spikes and drops in energy, leading to mood swings. Instead, aim for balanced meals that include carbohydrates, proteins, and fats.

Caffeine, found in coffee, some energy drinks, and chocolate, acts as a stimulant, increasing alertness and reducing fatigue. However, for some people, too much caffeine can cause adverse effects like headaches and irritability, which can negatively impact mood. Monitoring your caffeine intake is therefore essential.

There is growing research on the role of gut health in mood regulation, as the gut and brain are closely linked. The gut microbiome consists of trillions of microorganisms that interact with the brain through neural, inflammatory, and hormonal pathways. Promoting good gut health with a balanced diet rich in anti-inflammatory foods (fruits, vegetables, nuts, seeds, oily fish, olive oil, herbs, spices) and reducing pro-inflammatory foods (processed foods, processed meats, added sugars) can support mood and mental health.

In summary, your daily food choices can significantly impact your energy levels and mood. Prioritise a well-structured meal plan with balanced meals and snacks every few hours to manage blood glucose levels and maintain steady energy and mood. Aim for a varied diet with adequate carbohydrates, proteins, fats, fibre, and a range of vitamins and minerals. Drink plenty of water, and remember that a balanced diet supports long-term health and a positive mood.