World Mental Health Day 2024: A Mental Health Coach Approach Through Better Nutrition

Have you ever noticed how your food choices affect your mood, energy levels, or mental clarity? While nutrition is often overlooked in mental health conversations, it plays a vital role in emotional wellbeing. A mental health coach understands the powerful link between what we eat and how we feel — and can guide clients to use food as a foundation for building better mental resilience. In this article, we explore how nutrition impacts mental health and share practical strategies to support a healthier mind and body through food.

The Link Between Nutrition and Mental Health

Recent research from the University of Warwick has shown that individuals who choose a balanced diet demonstrate better mental health. This balanced approach to eating is also linked to superior cognitive functions and even higher amounts of grey matter in the brain, which is associated with intelligence. 

Unfortunately, poor diets can affect mental health and also increase the risk of physical conditions such as high blood pressure, high cholesterol, and obesity, which in turn can affect mental wellbeing. 

Moreover, unhealthy eating habits often mean missing out on essential nutrients for maintaining good mental health, which can cause a decline in your mental wellbeing.

7 Tips for Eating Healthily

Mental Health Coaches can recommend simple strategies to improve your diet, maintain balanced blood sugar levels and, consequently, support your mental health:

1. Start small

Don't try to overhaul your entire diet at once. Make one change at a time. That may be something as simple as adding one extra vegetable to your daily meals, eating protein with every snack or meal to keep your blood sugars stable or being selective about the amount of starchy carbohydrates that you consume.

2. Eat a balanced plate

Aim for a balanced diet over a day or week, not necessarily at every meal. Aim to fill half of your plate with vegetables, one-quarter with protein, and one-quarter with complex carbohydrates.

3. Increase your intake of fruits and vegetables

In school, we're taught to eat at least five portions of fruit and vegetables a day, which is also the recommended guidance from the NHS. However, recent research suggests that aiming for more variety - specifically 30 different plant types each week - can have a significant impact on your health. That’s because diversity in your diet supports a healthy gut microbiome, the community of bacteria and other microbes that live in your gut. 

4. Select whole grains

Be selective about the amount and type of starchy carbohydrates that you consume. Instead of white bread, rice and pasta, opt for wholegrains to benefit from more fibre, vitamins, and minerals than refined grains. Whole grains also help with digestion, keep you fuller longer, and support balanced blood sugar.

5. Include protein with every snack and meal

In today's Western diet, the wrong types of carbs are consumed excessively leading to high blood glucose, which can negatively affect mood. By adding protein to every meal and snack you can slow down the release of sugar into your bloodstream and maintain mental clarity.

6. Stay hydrated

Aim for 6-8 glasses of fluid daily, including water and herbal teas. Limit your caffeine consumption to 1-2 cups per day.

7. Limit ultra-processed foods

Avoid sugar and foods that contain fast-releasing carbohydrates. Avoid fats such as processed vegetable oils and hydrogenated fat. e.g sausages, fried food and junk food.

The Role of a Mental Health Coach in Overcoming Barriers to Healthy Eating

Whilst the benefits of a nutritious diet are clear, many people face challenges in maintaining healthy eating habits. Some common barriers include:

Financial constraints

The cost of healthier food options can be a significant barrier for many.

Time limitations

Busy schedules often lead to reliance on convenient but less healthy food choices.

Lack of knowledge

Understanding what constitutes a balanced diet can be confusing.

Work and family commitments

These can make prioritising meal planning and preparation challenging.

Mental Health Coaches play a crucial role in helping individuals navigate the complex world of nutrition and its impact on mental health. They provide personalised guidance, considering each person's unique circumstances, preferences, and health goals. 

A Health and Wellbeing Coach can help you:

• Understand the connection between your eating habits and mental health

• Identify barriers to healthy eating in your life

• Develop strategies to overcome these barriers

• Create a personalised nutrition plan that supports your mental health

• Stay motivated and accountable as you make changes to your diet

  
  

Embracing a Healthier Lifestyle with Health Coaches Academy

At Health Coaches Academy, we're committed to training the next generation of Mental Health Coaches who will make a real difference in people's lives. 

Our Diploma in Health Coaching provides comprehensive training in nutrition, coaching methodologies, and health sciences, equipping our graduates with the skills needed to guide others towards better health and wellbeing.

Our HCA course offers:

• A Level 5 Diploma in Health Coaching, recognised by leading industry bodies, including the Association for Coaching, UKIHCA, Qualifi, and COMENSA

• Flexible, part-time study options to fit around your current commitments

• Practical experience from day one of the course

• Weekly mentoring sessions in small groups

• Live coaching practice throughout the course, including unique 3-Day Live training events twice a year in London, UK and once a year in Johannesburg, South Africa

• Access to a vibrant community of like-minded professionals

The Importance of Nutrition Education

Understanding the fundamentals of nutrition is crucial for anyone looking to improve their mental health through diet. Many people turn to nutrition courses online to gain this knowledge. These courses can provide valuable insights into nutrition science, helping individuals make informed decisions about their diet.

A comprehensive health and wellness course can be an excellent starting point for those interested in pursuing a career in health and wellness. Such courses often cover various topics, including nutrition, exercise science, and behaviour change strategies, providing a holistic approach to health and wellbeing.

Pursuing a Career in Health Coaching

If you're passionate about helping others improve their health through better nutrition, consider pursuing health coach training. This field combines nutrition education with coaching skills, enabling you to effectively guide clients towards healthier lifestyles.

At Health Coaches Academy, our health coaching training UK programme is designed to provide you with the skills and knowledge needed to become a successful Health Coach.

We're here to guide you on your journey to better health and a fulfilling career in health coaching. Join a free introductory webinar with the HCA Senior Team to find out more. 

Remember, good nutrition is not just about physical health – it's a fundamental pillar of mental wellbeing. By making informed choices about what we eat, we can nourish our bodies and our minds.