Do you ...

... experience energy dips?
 ... have difficulties concentrating?
... easily lose focus on a task?
... feel less efficient?
... feel irritable, stressed or anxious?
... feel you have neglected your diet?

Your diet choices not only influence your overall wellbeing but also your
 energy levels, cognitive function and mood

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Science takeaways

Here you will find the main findings of some interesting scientific studies, which may help you make your everyday life better and healthier at work and in your free time. You can find more on my social media channels. 


Consuming 56g of walnuts per day for 4 months was associated with improved sleep quality and self-reported measures of stress & mental health in females, in a randomised control trial

Herselman et al., (2022), The Effects of Walnuts on Academic Stress on Mental Health, General Well-Being and the Gut Microbiota in a Sample of University Students 

Processed Food

A diet high in ultra-processed foods (making up 19.9% of daily calories) may lead to a 28% faster decline in cognitive function over 8 years

Goncalves et al., (2023), Association Between Consumption of Ultraprocessed Foods and Cognitive Decline 


Stress and a Western diet can negatively impact the gut microbiome and lead to a low diversity and an imbalance in gut bacteria, which may lead to health issues 

Madison et al., (2019), Stress, Depression, Diet and the Gut Microbiota. Human-Bacteria Interactions at the Core of Psychoneuroimmunology and Nutrition 

Omega 3  

Adequate omega 3 intake is associated with improved memory, learning ability and cognitive well-being. The best source is fatty fish. 

Dighriri et al., (2022), Effects of Omega-3 Polyunsaturated Fatty Acids on Brain Functions: A Systematic Review 

The gut-brain axis 

The gut and brain communicate directly with each via the vagus nerve, this is known as the gut-brain axis. The type of bacteria in the gut can influence emotional responses, such as anxiety.

Ke et al., (2023), Gut feelings: associations of emotions and emotion regulation with the gut microbiome in women

Stay hydrated

Being mildly dehydrated by a 1.36% body mass loss may lead to lower concentration, decreased mood and findings tasks more difficult to complete.

Armstrong et al., (2012), Mild Dehydration Affects Mood in Healthy Young Women

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