Eat your way to a better day: Q&A with Dr Tsang 

From berry-powered brain boosts to food swaps that can make everyday life feel a bit brighter, what we eat can play a bigger role in our emotional wellbeing than most of us realise. Dr Catherine Tsang, nutrition expert at QMU, discusses how what we eat shapes how we feel. Whether you’re feeling stressed, are a serial meal-skipper, or just someone who loves to snack, Dr Tsang’s top tips offer plenty of food for thought. 

How closely are mood and diet connected?   

 The two are closely linked and are the focus of recent scientific interest due to the increasing prevalence of mood disorders such as depression, cognitive dysfunction and anxiety. Globally, mental health conditions are a major public health concern, with an estimated 280 million people suffering from depression and 970 million affected by mental illness, according to the World Health Organization¹.  

The brain requires optimal nutrient intake to maintain cognitive function and psychological wellbeing. What we eat influences our blood sugar, gut health, and the nutrients available to our brain – all of which impact mood and energy. Eating well most of the time, even around 80%, can make a noticeable difference.    

Can what we eat make us happier?    

Yes! Foods that are rich in polyphenols have antioxidant and anti-inflammatory properties that may help lower the stress hormone, cortisol. Polyphenols are plant compounds that enhance brain-derived neurotrophic factor (BDNF) expression, which is essential for neuroplasticity (brain's ability to reorganise and rewire its neural connections) and resilience to stress ².     

A healthy gut is important for maintaining good immune function and metabolic regulation, which can have a significant impact on mental health and emotional wellbeing. Fibre-rich foods (eg berries and broccoli), bioactive compounds found in plants such as polyphenols (eg onions, fruit, green tea), fermented foods (eg kefir, kimchi, sourdough bread), and a varied diet, all promote the growth of beneficial bacteria in the gut. This helps improve the production of gamma-aminobutyric acid (GABA) and serotonin, both of which are key neurotransmitters that regulate mood and stress responses.   

What common foods can boost your mood and why?   

Scottish berries, oats, leafy greens, nuts, and oily fish such as salmon, are brilliant options. They’re packed with polyphenols, micronutrients, fibre, and healthy fats that support brain health – and they’re locally sourced and often more affordable.   

If you are a chocolate lover, opt for dark chocolate, and if you enjoy alcohol, red wine is the better option. Both are full of antioxidants, but moderation is key!   

Reaching for sugary snacks when stressed or tired – can it make us more stressed?   

 Sugar gives a quick energy spike due to rises in blood glucose, so it feels instantly rewarding, but that crash afterwards can worsen your mood. Diets high in processed foods, refined carbohydrates, and unhealthy fats such as trans fats, enhance inflammation, which can negatively influence mood. Whereas, consuming mostly whole grains, vegetables, fruits and healthy fats such as monounsaturates, common to the Mediterranean diet, are anti-inflammatory and may help to reduce depression ³    

Skipping meals - does this affect mood and energy levels?   

Skipping meals during dieting or busy periods often leads to low blood sugar, which can make you irritable, tired, and unfocused. Eating regularly helps stabilise energy and improves resilience throughout the day.   

Caffeine - helpful or harmful for emotional wellbeing?   Caffeine stimulates the central nervous system, so it can boost alertness and mood. Too much can increase anxiety and disrupt sleep, negatively impacting emotional wellbeing. However, coffee and tea contain high levels of polyphenols and are major dietary sources of polyphenol intake in the UK diet. However, due to their caffeine content, pay attention to how your body responds and adjust accordingly.    

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Interested in a career in nutrition?  

QMU offers a comprehensive four-year undergraduate Master of Nutrition (MNutrition)/BSc (Hons) Nutrition. Course details at www.qmu.ac.uk