Eat for Energy, Mood & Mental Clarity
Weekly Wellness Challenge
Eat Like Your Brain Depends on It — Because It Does
We often think about food in terms of weight, cravings, or restriction. But what we eat — and how consistently we eat it — directly affects how we think, feel, focus, and function.
This week’s challenge: Prioritise balanced, nutrient-dense meals at regular intervals — 3 meals a day, with brain-friendly ingredients.
It’s not about being “perfect” or tracking calories. It’s about fuelling your mind and body with the right building blocks to show up clear, calm, and energised.
Why?
Your brain needs fuel to function — not just any fuel, but the right mix of nutrients to keep neurotransmitters firing, hormones balanced, and stress levels in check.
Here’s what happens when you get it right:
🍳 Stable blood sugar = stable mood
Balanced meals with protein, fats, and complex carbs prevent crashes in energy and irritability.
🥦 Micronutrients power your mind
B-vitamins, magnesium, omega-3s, and iron all support memory, focus, and emotional regulation.
🥑 Fats feed your brain
Your brain is nearly 60% fat. Healthy fats like omega-3s (found in salmon, flaxseed, walnuts) are essential for cognition, resilience, and mood.
🍗 Protein builds neurotransmitters
Protein provides amino acids like tryptophan and tyrosine, which your brain uses to make serotonin, dopamine, and other mood-regulating chemicals.
🥗 Gut health = brain health
A well-fed gut microbiome produces short-chain fatty acids and supports serotonin production — over 90% of which is made in the gut.
Recommendations
✅ 3 Solid Meals a Day
Each meal should include:
Protein: eggs, beans, yogurt, chicken, tofu, fish
Healthy Fats: olive oil, avocado, nuts, seeds
Complex Carbs: oats, brown rice, quinoa, fruits, veg
🥤 Stay Hydrated
Even mild dehydration impairs cognitive function. Aim for 2+ litres of water per day. Add lemon, mint, or cucumber if plain water feels boring.
⏰ Eat Every 4–5 Hours
Avoid long gaps. Your brain performs best when it has steady fuel — not spikes and crashes.
🌈 Eat the Rainbow
Colour = nutrients. Bright fruits and vegetables are loaded with antioxidants that protect the brain and reduce inflammation.
🧘♀️ Eat Mindfully
Don’t scroll while eating. Take a few deep breaths. Chew slowly. Digestion and absorption begin in the mouth and the mind.
📊 Nutrition & Mental Health - Stats
A 2019 review in The Lancet Psychiatry found that poor diet is a leading risk factor for mental illness, especially depression and anxiety — and that dietary improvement alone can significantly improve symptoms.
The SMILES Trial (University of Melbourne) showed that people with moderate-to-severe depression who switched to a Mediterranean-style diet experienced a 32% improvement in mood — equal to or greater than antidepressants in some cases.
Nutritional psychiatry now recognises that brain-related conditions like ADHD, anxiety, and brain fog can be nutritionally influenced or worsened by imbalanced eating.
Tools to Help
📱 Apps for Healthy Eating Habits
YouAte – photo-based meal logging, no calories
MyFitnessPal – track macros without obsessiveness
Cronometer – daily micronutrient intake tracker
Further Information
📖 Book:
Brain Food by Dr. Lisa Mosconi
A powerful, science-backed guide to how diet affects memory, focus, and long-term brain health — with actionable food lists.
