Stress and mood can also be regulated through diet.

The essential amino acid tryptophan is responsible for improving mood, as it acts in the body as an important precursor of the hormone serotonin. Tryptophan is one of the basic building blocks of proteins, but since the body cannot produce it on its own, we must obtain it through our diet. The highest amounts of this amino acid can be found in poultry meat, milk, fish, eggs and beans.

Adequate intake of essential omega-3 fatty acids also plays an important role, as they help prevent rapid mood changes, improve memory and increase the ability to concentrate. Omega-3 fatty acids can be found in fatty fish (fish oil), leafy green vegetables, flax seeds and others.

For a person’s well-being it is important to avoid large fluctuations in blood sugar levels, which can lead to a loss of energy. This can be prevented with a regular meal schedule and proper food combinations.

It is important to ensure adequate nutrient intake and proper nutrient density and food structure already at breakfast. Suitable breakfast meals that enrich us with energy and nutrients and have a very positive effect on our psychological well-being include, for example, probiotic yogurt with seeds, nuts, millet porridge and some seasonal fruit, an egg omelette with seasonal vegetables and whole-grain bread, cottage cheese spread with herbs on buckwheat bread with walnuts and similar options.

During the day, I also recommend meals that ensure the slow release of glucose. This allows our energy to remain more stable and last longer. For our body and brain this means a longer and more constant source of energy – for example complex carbohydrates found in quinoa, oatmeal, buckwheat and millet porridge, beans, soy, vegetables and so on.

For lunch or dinner, prepare fresh high-quality fish more often. Highly recommended are, for example, oven-baked sardines with stewed Swiss chard and quinoa in olive oil. Also regularly include leafy green vegetables in your meals, sprinkled with seeds – freshly ground flax seeds, chia seeds, hemp seeds and roughly chopped walnuts.

In recent years, there has also been increasing discussion about the connection between mental health and the gut microbiota, which is why I have enriched the menu and recipe with foods that support microbiota health.