Simple swaps for health and happiness

• Processed snacks for fresh fruit: Instead of reaching for a bag of chips or chocolate chip cookies, try snacking on fresh fruit. Bananas, in particular, are a good source of vitamin B6, tyrosine and tryptophan, which are all essential to make feel-good neurotransmitters dopamine and serotonin.

• Sugary drinks for water or herbal tea: Instead of drinking soft drinks or energy drinks, focus on drinking your daily 6-8 glasses of water. If you’d like something flavoured, try herbal tea or fruit-infused water. Sugary drinks can cause your blood sugar to spike and then crash, leading to feelings of fatigue and irritability.

• Alcohol for matcha: High in flavonoids and L-theanine, matcha has relaxing e ects on the body. L-theanine is particularly helpful for combatting high levels of stress and anxiety, increasing relaxation without causing drowsiness. With a low level of ca eine, matcha can also gradually boost your energy. Of course, you also won’t experience the same impact of alcohol the next day!

• Refined carbohydrates for whole grains: Instead of eating refined carbohydrates such as white bread, pasta, or white rice, try eating whole grains such as quinoa, brown rice, or whole-wheat bread. Whole grains are rich in fibre, vitamins and minerals that can help stabilise your blood sugar and improve your mood.