So, What Do We Know?

Dopamine is often referred to as the happy hormone and is produced naturally by the body. It is responsible for that good feeling we get when we see photos of puppies, give a loved one a hug or more recently receive a “like” on a social media post. Dopamine works in the body with serotonin (another hormone) to regulate our mood, sleep appetite and memory₍₃₎.

When it comes to food there is no single food which can improve our mood or mental health however there are some which positively contribute to how we feel through promoting serotonin and dopamine production. Tryptophan is an amino acid found in protein and it also promotes serotonin production. So including foods which are good sources of tryptophan, such as oily fish, poultry, nuts and seeds, dairy, eggs and even chocolate can help₍₄₎.

Vitamin D can be really important in our mental health. It comes in two forms, D2 and D3, and is a fat-soluble vitamin. The majority of vitamin D3 comes from being synthesised in the skin with the presence of sunlight₍₅₎ and one of the main benefits of adequate vitamin D levels include a reduction in depressive symptoms₍₆₎.

In the UK, from October to March the sun often isn’t strong enough to work with the skin and generate enough vitamin D3 so a supplement of 10mcg per day is sometimes recommended. And since the covid-19 pandemic started in March 2020, many of us are now being advised to take this supplement all year round due to much more time being spent indoors. Those with dark skin pigmentation, or who spend all their days inside might consume a vitamin D3 supplement all year round and may want to get their levels regularly tested due to being at a higher risk of deficiency₍₅₎.

Spending time outdoors is always the best option though, as not only does the sunlight help you to produce vitamin D3, but being out in the fresh air, maybe walking around the countryside or local park, is brilliant for your mental wellbeing. Getting into a daily routine of a lunch time or after-work walk is a brilliant way to achieve your daily step target, get some fresh air and soak up some sun to help your body produce that all-important vitamin D3!

Cooking can also be a great way for some to improve their wellbeing, whether it's taking time to create something for loved ones, clear the mind or reduce stress, plus cooking from scratch means you always know exactly what is going into your food. It is worth reminding yourself that cooking food from scratch isn’t complicated, Mellow Yellow have many brilliant, quick, cheap and nutritious recipes that you'll find easy to integrate into your weekly menu:
• Classic Vegetarian Protein Salad
• Smoky BBQ Beans
• Chilli Cumin Salmon Salad

More recipes can be found here.