6 to 8 glasses of water per day

A minimum of 5 portions, daily, of fresh fruit and vegetables

It's important to eat some protein foods, such as meat, fish, beans, eggs, cheese, every day. You will find also ‘good mood' nutrients in seeds and nuts, such as sunflower seeds, pumpkin seeds, brazil nuts and walnuts.

Maintain your brain healthy functioning with the omega-3 essential fatty acids found in oil-rich fish, such as mackerel and sardines, linseeds (flax), hemp seeds and their oils.

Moreover it’s best to choose foods that release energy slowly, such as oats and unrefined wholegrain.

Eat daily moderate portions. Too much of tasty or comfort food is not a good thing. Be careful with caffeine! If you use caffeine for the short-term relief of fatigue everything is ok because caffeine is not harmful, but overuse of caffeine could be (which is a different amount for each of us). Caffeine is absorbed and passes quickly into the brain and overuse can cause anxiety, nervousness and depression (see US National Library of Medicine)¹