Derval O’Rourke on how food impacts our mood

This week I’m chatting about food and mood. I’m focusing on fish for my recipe, writes Derval O’Rourke.

In this column and on my social media I chat about how the food we eat can have a major impact on our sports performance, physical health and how we function day to day. However, did you know that the food you eat can have an impact on your mood, energy levels and overall wellbeing as well?

Here are my top 10 food and mood tips:

Eating regularly provides your brain and body with a steady supply of fuel. It prevents blood sugar levels from falling or fluctuating up and down, which can leave you feeling tired, nervous and irritable.

Add protein to every meal and snack to help further balance blood sugars and to ensure a continuous supply of amino acids to the brain and body. For example, the amino acid tryptophan is a precursor to the chemical messenger, serotonin, which in turn helps regulate mood.

Don’t fear carbohydrates, they are a great source of energy for our brains, helping us to concentrate and focus, and are a vital source of fuel for our muscles. Aim for those which release their energy slowly and evenly like oats, brown rice and sweet potatoes.

Focus on whole foods: Whole grain cereals, nuts, beans, lentils, fruit and vegetables are super nutritious and are packed with the minerals, vitamins, healthy fats and fibre our bodies need to function at their best. I know when you are stressed, turning to treats can be tempting but these high sugar, high-fat foods generally only may make us feel better in the short term, and once this initial high wears off, we can be left feeling tired and low.

Add in if needed: I always advocate real food first but vitamin and mineral deficiencies can affect every aspect of our health, including mood, so in certain circumstances, supplements may be beneficial. Important nutrients to consider for brain health include Omega-3 fatty acids, vitamin D and B Vitamins but always chat to an expert first.

Stay hydrated:This is important because if you don’t drink enough you may find it difficult to concentrate or think clearly.

Look after your gut: There is lots of evidence suggesting that our gut bacteria can impact virtually all aspects of body function, including our mental health. For healthy digestion aim for lots of fibre (that’s seeds, beans, lentils, fruits, vegetables and whole grains) along with plenty of water and regular exercise. Taking a daily probiotic and eating probiotic-rich foods like sauerkraut and live natural yoghurt can also help keep your gut happy and healthy.

How are you eating: Taking time to sit down, relax and enjoy your meals can make a huge difference especially if you get the opportunity to share that time with others.

Manage your caffeine intake: I love my coffee but it is a stimulant, which means it will give you a quick burst of energy, but can leave some feeling anxious and can disturb your sleep if you are sensitive to it. Alcohol can also exacerbate these feelings.

Eat the right fats: Your brain needs certain fats, such as omega-3 and 6, to keep it working well. Aim to include more oily fish in your diet and add in things like chia seeds, flax seeds and walnuts to your meals and snacks for a boost.

Fitspiration: A really enjoyable person to follow on social media is performance psychologist Gerry Hussey. Give him a follow and enjoy his musings! @gerryhussey

Lime-cured Sea Bass with Avocado and Red Onion

Ceviche is a great way to get your fish in. This method has been used in South America for centuries. It’s a no-cook dish, you literally cannot get it wrong.

Prep time: 15 minutes

Cook time: 0 minutes

Serve: 4 as a starter

2 sea bass fillets (200g each), pin-boned and cut into chunks (your fishmonger can do this for you)

2 limes, juiced

1 red chilli, finely chopped

1 tsp fresh mint, finely chopped

1 tbs celery, finely chopped

1 tbs red pepper, finely chopped

1 tbs green pepper, finely chopped

1 avocado, stoned and cut into chunks

3 tbs extra virgin olive oil

Salt and pepper

In a large bowl, mix all the ingredients, except the salt & pepper, together.

Cover and leave for 5 minutes.

Season to taste and enjoy!

Poached Cod with Orange, Fennel and Pomegranate

This is a gorgeous dish that is bursting with flavour and colours. It makes a lovely weekday supper and the leftovers are perfect for lunch the next day.

Prep time: 10 minutes

Cook time: 25 minutes

Serves: 4

300g piece of cod

1 orange, peeled and cut into segments

1 small fennel bulb, finely shaved

Half a red onion, finely sliced

Seeds of half a pomegranate

Fresh coriander, to serve

For the dressing

200ml orange juice

100ml lemon juice

Zest of half an orange, finely grated

2tbs white wine vinegar

5 coriander seeds

100ml olive oil

Preheat the oven to 180 degrees. Place the cod in a roasting tin and cover with water.

Put in oven for 15 minutes, remove set aside and allow to cool completely.

Combine all the ingredients for the dressing, except the olive oil in a small saucepan. Simmer over a medium heat until reduced by half. Remove the spices, then whisk in oil.

Combine the orange segments, fennel and red onion in a bowl, then add the dressing and turn to coat. Flake the cod and scatter the pomegranate and coriander seeds over it. Enjoy!