TALKING about depression and anxiety has been a recurring theme for me this month.

From a radio interview discussing links between digestion and depression, to running corporate wellbeing workshops on the effects of stress: this month has focused sharply on mental wellbeing.

According to the Mental Health Foundation, one in six of us will have experienced a mental health problem within the last week. It might be one of the many kinds of depression, or anxiety, or a behavioural problem.

These issues can strike any one of us, at any time, regardless of age, gender or occupation. This time of year can be particularly challenging on our mental health with shorter daylight hours and social pressures of Christmas looming large.

If you are dealing with a bout of depression and anxiety, do look at what you are eating. The irony of these conditions is that eating well can help, but you don't have the energy or motivation to do it. So, take some short cuts.

Dark green vegetables provide magnesium and B-vitamins which are important for energy levels and mood balance. Fresh kale, broccoli, peas, spinach, watercress and rocket are all great choices, but frozen versions are easily the next best thing. Keep a few bags of frozen chopped green vegetables handy for making soups or adding to your evening meal. No prep needed, and they cook in minutes.

Oily fish such as salmon, sardines, mackerel and pilchards are rich in omega-3 fats. These fats are vital for communication between brain cells. Again, fresh fish is excellent, but can be time consuming and fiddly to prepare. Tinned oily fish is quick and easy to serve and makes a great lunch option with oatcakes and green salad.

You might feel you need tea and coffee to get through the day when your mood is low, but caffeine can worsen anxiety. Herbal teas like chamomile, lemon balm and tulsi are calming for the mind, helping to ease anxiety and support clear thoughts. Swap some of your regular teas for herbal and see if you notice a difference in your mood.

Eating well doesn't have to be time consuming or difficult. Make a few simple changes this winter and give your mental wellbeing some extra care.

Sally Duffin is a Registered Nutritionist (MBANT). Find her online at www.nutritioninyork.co.uk or join the Facebook group ‘Nutrition in York’.