Zoe Bingley-Pullin is a Nutritionist, Mother, Chef and 2025 Sydney Coastrekker. She regularly features on the 'House of Wellness' TV and radio shows and her passion for food has empowered her to help many people embrace the benefits of food through education. She believes by improving people's knowledge and understanding of food, they're able to create and sustain a healthier and more delicious life. She kindly shared her wisdom below:
Our mental health is deeply connected to how we nourish our bodies and move our bodies - yet too often, we underestimate the power of these daily habits. A nutrient-rich diet paired with regular movement plays a huge role in supporting mood, focus, and emotional balance. This is something I remind my clients of all the time - especially when they're feeling stressed, overwhelmed or run down. If you're preparing for Coastrek, training for an adventure or simply balancing the ups and downs of everyday life, these nutrition and lifestyle practices will help keep your energy, focus, and mental clarity strong.
Essential Fats for a Happy Brain
Omega-3 fats are critical for brain function, emotional balance and reducing inflammation. since our brains are 60-70% fat, what we eat directly impacts how we feel.
- Best sources: Fatty fish like salmon, sardines and mackerel (aim for twice per week).
- Plant-based options: Chia seeds, flaxseeds, hemp seeds, walnuts, and flaxseed oil.
Tip: If you don't love fish, increase your intake of plant-based omega-3s daily or consider a good-quality supplement.
The Three Minerals Your Brain Loves
Zinc, magnesium, and selenium are essential for mental clarity, focus, and mood regulation. A lack of these minerals can leave you feeling tired, foggy, or emotionally drained.
- Magnesium: Almonds, spinach, cashews, black beans, edamame, leafy greens.
- Zinc: Oysters, beef, pumpkin seeds, yoghurt, chickpeas, Swiss cheese.
- Selenium: Brazil nuts (just two per day), tuna, sardines, eggs, brown rice.
Balancing Blood Sugar = Balanced Mood
Ever feel "hangry"? That shaky, irritable feeling that makes everything seem harder? That's blood sugar imbalance in action, and it can mimic feelings of anxiety, irritability, and overwhelm.
- Some people thrive on three structured meals, while others feel better eating every three to four hours.
- Pay attention to your body's signals - brain fog, mood swings, or energy dips might mean you need a better balance of nutrients.
- If you find yourself skipping meals due to stress, opt for small, nourishing snacks: smoothies, nut butter with fruit, eggs, wholegrain toast with avocado, or a protein-packed trail mix.
Protein: Your Brain's Best Friend
Protein contains amino acids, which are the building blocks of neurotransmitters - your brain's mood and motivation chemicals. Without enough protein, you might feel flat, tired, or unmotivated.
- Include a source of protein in every meal: eggs, fish, lean meats, dairy, tofu, legumes, nuts or seeds.
- Quick check in: When planning your meals, ask yourself - "Where's my protein?"
What to Limit (Without Obsessing Over It)
Certain foods and drinks can disrupt mental clarity and emotional balance. You don't need to eliminate them completely, but being mindful of their impact can make a huge difference.
- Refined Sugar: Quick, high crashes can lead to mood swings, energy dips and brain fog. Instead of cutting sugar completely, pair it with protein and fibre to keep blood sugar stable.
- Alcohol: Can worsen anxiety, disrupt sleep, and lower mood - especially when used as a stress relief tool. If you're already feeling overwhelmed, lean into movement, connection, or self-care instead.
- Caffeine: Some people can drink coffee without a problem, while others feel jittery, anxious or tired. If caffeine exacerbates stress or poor sleep, experiment with herbal teas, matcha, or tumeric lattes.
How You Eat Matters, Too
It's not just what we eat - it's how we eat. Eating while stressed, distracted, or on the go can impair digestion and nutrient absorption.
- Take a breath before eating, sit down and eat slowly.
- A relaxed body digests good better, leading to more energy, better digestion, and fewer cravings.
Movement: The Ultimate Mood Booster
Movement is one of the most effective tools for mental health. Whether it's Coastrek training, a daily walk, yoga, or strength training, movement reduces stress, releases endorphins, and builds resilience.
- Find movement you genuinely enjoy, and make it a consistent part of your routine.
- Even ten minutes of movement can shift your mood - so don't overthink it. Just start.
The Bottom Line: Small Shifts, Big Impact
Your mental health isn't just about what's happening in your mind - it's deeply connected to what you eat, how you move, and how you care for yourself. By making small, intentional choices each day - eating nourishing foods, prioritising movement, and listening to your body - you'll build mental resilience, emotional balance and lasting energy for both life and adventure. Fuel well, move often, and take care of your mind like it's your greatest asset. Because it is.
Republished with kind permission from Zoe Bingley-Pullin
