Qualified nutritionist Phil Beard shares the nutrients, daily habits and midlife food swaps that can steady your mood, clear brain fog and help you feel calmer and happier this 2026
Words: Phil Beard | Images: Viridian Nutrition and Shutterstock
By midlife, the mix of hormones, hot flushes and life’s daily chaos can leave even the most grounded of us feeling anxious, snappy and foggy brained. Add in dark mornings, late nights and too much caffeine and parties in the lead up to 2026, and it’s easy to see why so many of us feel wired yet tired. But according to qualified nutritionist Phil Beard, the right foods can act like emotional first aid, smoothing stress, stabilising energy and even brightening your mood.
Magnesium: the calm mineral
‘Every single energy-producing reaction in the body relies on magnesium,’ says Phil. ‘It’s also the mineral that helps us relax, both mentally and physically.’
Low magnesium can increase anxiety and poor sleep, yet 80 per cent of us don’t get enough due to stress, alcohol and medication that affect absorption. ‘Magnesium calms the excitatory signals in the brain that make us feel on edge,’ explains Phil. ‘It’s like turning down the volume on internal noise.’
Mood foods: Leafy greens, mixed nuts, wholegrains and yes, dark chocolate (70%+). For a top up, Phil suggests a liquid magnesium supplement. TRY IT: Viridian Ionic Magnesium Liquid, £24.70, viridian-nutrition.com.
Omega 3: inflammation’s antidote
The brain is around 60 per cent fat – and the right fats matter. ‘Omega 3 fats from oily fish are the ultimate anti-inflammatory,’ says Phil. ‘They help to regulate the serotonin pathway, supporting better mood and sharper thinking.’
Most of us eat too many omega 6 fats from processed foods and seed oils, which can fuel inflammation and low mood. ‘Balancing that ratio makes a huge difference to how you feel,’ he adds.
Mood foods: Sardine pâté on toast, tinned mackerel or wild salmon, or a sustainable fish oil supplement if you’re not a fan of fish. Vegans can opt for algae-based DHA and EPA.
Protein and choline: brain fuel for focus
Eggs are Phil’s personal superfood. ‘They’re rich in choline, which supports memory, focus and brain function, all essential for midlife women dealing with brain fog,’ he says.
Mood foods: Start the day with poached eggs and avocado on wholegrain toast, or add a scoop of protein powder to a smoothie for an easy breakfast boost.
Mindful snacking: balance, don’t banish
‘We often undereat during the day, then crash and crave sugar or alcohol later,’ Phil warns. Instead, plan balanced meals with protein, fibre and healthy fats to feel satisfied and stable.
Mood foods: Hummus and oatcakes, Greek yoghurt with berries, or a handful of roasted chickpeas instead of crisps. Smarter caffeine swaps Caffeine isn’t the villain, it’s all about timing and tolerance. ‘After midday, swap your latte for a herbal tea or try mushroom-based coffee alternatives like lion’s mane,’ suggests Phil. Studies show they support focus and calm without the jitters.
Daily mood habit: consistency over perfection
‘Don’t chase fads,’ says Phil. ‘Focus on eating real, colourful food with good fats and protein, and eat enough. Never leave a meal still hungry. Nourishment, not deprivation, is what keeps your mood steady.’
Mood foods mantra: Eat colourfully. Snack mindfully. Don’t fear fat. And if all else fails, have the dark chocolate.
