1. Eat regularly.

第一，吃得規律。

If your blood sugar drops it can make you feel tired, irritable or depressed.

如果你的血糖太低會讓你感到疲憊、易怒且憂鬱。

Eating regularly will keep your sugar levels steady.

規律地吃飯能穩定你的血糖。

Try food that releases energy slowly, like food high in protein such as nuts and seeds, oats and wholegrains.

吃些能慢慢釋放能量的食物，例如富含蛋白質的食物，像是堅果、種子類、燕麥和全麥。

2. Make sure you're getting the right fats.

第二，確保你攝取的是好的脂肪。

Your brain needs fatty oils such as omega 3 and 6 to keep it working well.

你的腦袋需要 omega 3 或 6 的油脂以正常運作。

So rather than avoiding all fats, it's important to eat the right ones.

所以比起都不吃，吃到正確的油脂才重要。

Try eating food high in the good fats, like oily fish, chicken, nuts like walnuts and almonds, olive and sunflower oils, sunflower or pumpkin seeds, avocados or milk, yogurt, cheese and eggs.

試試富含好的脂肪的食物，例如油性魚、雞肉；胡桃和杏仁等堅果、橄欖或葵花油、葵花或南瓜籽；酪梨、牛奶、優格、起司和蛋。

3. Increase your protein.

第三。增加蛋白質。

Protein has amino acids in it.

蛋白質內含胺基酸。

These make up the chemicals your brain needs to regulate your thoughts and feelings.

它們會組成你的腦袋用來整理思緒和感受的化學物質。

It also helps control your blood sugar levels.

它們也能幫助你掌控血糖濃度。

So, try eating protein rich foods- lean meat, fish, eggs, cheese, legumes like peas, beans, and lentils, nuts, and seeds.

所以，試試高蛋白質食物，例如瘦肉、魚、蛋、起司，和豌豆、蠶豆、小扁豆等豆類。

4. Drink more.

第四，多攝取水分。

If you're not hydrated enough you might find it difficult to concentrate or think clearly.

如果你體內的水分不夠多，你會發現你很難專注、清晰地思考。

You might also start to feel constipated, which puts no one in a good mood.

你可能也會開始感到遲鈍，這會使人心情變差。

Water is great, but why not try drinking herbal or green tea, or diluted fruit juice.

水很好，但不妨試試草本或綠茶，或是稀釋過後的果汁。

5. Eat a rainbow of fruit and vegetables.

第五，攝取七彩的水果和蔬菜。

Vegetables and fruit contain a lot of the minerals, vitamins and fibre we need to keep us physically and mentally healthy.

蔬菜和水果含有大量的礦物質、維他命和纖維，這些都能維持我們我們的身心健康。

Eating a variety of different colours every day means you'll get a good range of nutrients.

每天吃下各種不同顏色的食物代表你會攝取到非常多種的營養素。

6. Cut down on the caffeine.

第六，減少咖啡因的攝取。

Having too much caffeine can make you feel anxious and depressed, disturb your sleep, especially if you're having it last thing at night.

攝取過多的咖啡因會使你焦慮、憂鬱，干擾你的睡眠，尤其如果你在睡前最後喝下的東西是咖啡。

Or give you withdrawal symptoms when you stop suddenly.

或是在你突然停止攝取時出現戒斷症狀。

Caffeine is in things like coffee, tea, chocolate, cola, and energy drinks.

咖啡、茶、巧克力、可樂或能量飲裡都會有咖啡因。

You might feel better if you stop drinking caffeine completely, but just cutting down will help too.

完全戒斷咖啡因可能會讓你好一點，但減少攝取也會有幫助。

7. Pay attention to your gut.

第七，注意消化系統的健康。

Your gut and your brain use similar chemicals, so keeping your gut healthy can help to keep your brain healthy too.

你的消化道和腦袋使用的是相似的化學物質，所以確保你的消化系統健康，也能保持腦袋健康。

Healthy gut foods include fibre rich foods like fruits, vegetables and wholegrains, and alive yogurts which contain probiotics.

對腸胃健康的食物包含富含纖維的水果、蔬菜和全麥，和含有益生菌的活性優格。

Remember that it might take time for your gut to get used to a new eating pattern, so make changes slowly.

記住你的消化系統會需要時間適應新的飲食習慣，所以要慢慢地改變。

8. Are you intolerant?

第八，你有食物不耐的症狀嗎？

Sometimes people have food intolerances which can affect both your mental and physical health.

有時候人會對某些食物不耐，這會對你的身心健康造成影響。

If you're worried you might be intolerant, you could contact a professional dietitian or nutritionist.

如果你擔心你會有這些不耐症狀，可以向專業的飲食治療師或營養學家諮詢。

Remember that any changes you make might take time for your body and your mind to get used to.

記得當你做出任何改變時，你的身體和思緒都需要時間適應。

So, if you're changing to a new eating pattern, it might take a while for you to start feeling the benefits.

所以，當你嘗試了新的飲食習慣時，需要一段時間才能感受到他們的好處。