The COVID 19 pandemic not only brings significant physical health issues for some people but may also be having a significant effect upon mental health.
COVID 19 is known to cause respiratory symptoms and high levels of inflammation that may cause severe issues with many organs in the body. Recovery from COVID 19 may be slow and ‘Long COVID’ – the situation where symptoms may persist for weeks or months is now thought to affect over 60,000 people. In fact, Public Health England have recognised the extent of the issue and recently announced that they are setting up more than 40 specialist clinics to deal with the lasting effects of Long COVID.
The impact of long term health issues is known to have an influence on mental health and a person with one or more long term health issues may be seven times more likely to develop depression.
Other factors that are causing a rise in mental health issues include job losses, bereavements, financial concerns, increased stress and anxieties about contracting the virus or returning to socialising.
It is clear that the effects of the pandemic may have lasting effects on mental health. So, how can you support mental health?
Nutrition
There are many theories why conditions like depression and anxiety occur, or why they may be more common in certain individuals. What is clear is that the food you eat, and specific nutrients, may play a positive or negative role in mental health.
Being aware of the following can be a good step to take in supporting good mental health:
Eat oily fish, walnuts, chia and flax seeds – rich in omega-3 fatty acid, they are known to have an anti-inflammatory effect and influence mood patterns. Aim for 2-3 portions of salmon, sardines, pilchards, herring, trout or mackerel a week. A high quality, high strength fish oil supplement may support omega-3 levels.
Avoid sugar – fluctuating blood sugar levels can cause adrenal hormones to be released which can impact anxiety and mood.
Eat good protein with each meal – this helps you to feel fuller for longer, reduces cravings or emotional eating and helps maintain a healthy blood sugar. Good proteins include eggs, fish, beans, lentils, nuts, seeds, poultry and meat.
Mood and motivation neurotransmitters (messengers) are derived from amino acids in proteins and serotonin, the ‘happy’ neurotransmitter, is made from tryptophan found in poultry, fish, cottage cheese and tofu.
Dopamine, involved in mood and motivation, is made from the amino acid tyrosine, found in red meat, fish, tofu and poultry. Tofu once or twice a week alongside a good intake of oily fish and organic chicken or grass fed beef can help supply the amino acids needed.
Avoid caffeine and alcohol – although it is common to reach for either of these when feeling low or worried, both of these are best avoided as they may influence the production of stress hormones and impact blood sugar.
Eat 8-10 portions of fruit and vegetable a day – these provide key antioxidant nutrients that not only offer protection for the body but aid in reducing inflammation. There is a district link between inflammation and depression. Choose a variety of colours, particularly useful fruits include the berries with their rich, dark colours.
Eat to feed your gut bacteria – the healthy bacteria in the gut, the microbiome, have an important role to play in mental health. They have been shown to communicate with the brain through the vagus nerve and also have the ability to produce key neurotransmitters.
The gut bacteria thrive on fibre and including prebiotic foods like oats, Jerusalem artichokes, asparagus, onions, leeks, garlic, chicory, soy beans, lentils and chickpeas can encourage them to thrive.
From time to time, such as after antibiotics or intense periods of stress, you may need to replenish the good gut bacteria through a quality supplement. This ensures there is a good balance and diversity of species in the gut.
Choose wholefoods – avoid pre-packaged and processed foods, although they are convenient when struggling to think of or cook meals, they are often high in additives, fat, sugar or salt and may have much lower nutritional value. Foods that are eaten whole have a better nutritional profile. Choose brown rice or wholegrain pasta and bread and try quinoa or buckwheat for a change.
Spice it up! – turmeric and ginger not only add delicious flavours to food but contain compounds that may positively influence inflammation and support a healthy mood. Try some Golden milk, chop up ginger and add to breakfast, add ground turmeric to scrambled eggs or indulge in a chick pea and vegetable curry.
Stay hydrated – the human body contains a staggering amount of water and it is vital to stay hydrated to ensure healthy functioning. Even a small amount of dehydration can impact the mind and may impact concentration, learning and behaviour. Drink fresh water, hot water with lemon, herbal teas, coffee substitutes like dandelion or chicory root coffee, rooibos tea or diluted fresh fruit juice. Aim for at least 8 glasses a day. If it helps, use a water bottle so you can monitor how many times you refill it and measure your intake
Exercise
Mental health issues can severely impact motivation and make it difficult to remain active. Taking part in 3 or more sessions of exercise per week is known to elevate mood and reduce stress levels. Activities that raise your heart rate including jogging, running, cycling, rowing, cross training and swimming get feel good endorphins flowing. If COVID closures are limiting your normal exercise routine then think outside the box – try something new, borrow your other half’s bike and cycle instead of jog. Try some HIIT up and down the street. Tune into YouTube and find an online exercise video. Get competitive with relatives or friends and neighbours and set weekly challenges.
Whatever exercise you do – stick with it.
Sleep
The importance of good sleep cannot be overestimated. It is a time when the body, and mind, processes, repairs and regenerates. A lack of sleep is known to increase inflammatory messengers called cytokines, reduces resilience to stress and increases the risk of developing health conditions like heart disease.
There is a strong link with the incidence of sleep disorders in mental health issues and it is still not clear whether mental health disorders cause sleep issues or whether it is the sleep issues themselves that cause poor mental health.
Either way, setting a good sleep routine is vital. Try the following:
- Create the perfect environment – ensure bed covers are clean, comfortable and not too warm. Keep the room dark and use blackout curtains if needs be. Set the thermostat to no more than 180C – the optimum sleep temperature. Remove all digital devices from the room.
- Wake up at the same time every day – studies show that setting your circadian rhythm, your internal body clock, is an important factor in long term sleep and health. One way to do this is to have a regular wake up time. You may need to set an alarm to begin with but after time you will find you naturally wake at the same time every day. Avoid staying up late or sleeping in at weekends as you never really regain lost sleep.
- Get good light exposure – another important way to set your circadian rhythm is to make sure you are out and about in daylight before midday. In the darker months a SAD lamp can be useful. Make sure on work days you make a point of scheduling in a walk outside on your break. Even eating lunch outside can contribute to light exposure.
- Avoid blue light in the evenings – whilst light is important in the first half of the day, blue light from digital devices like TV’s, smartphones, eBook readers, laptops, tablet and computers, can play havoc with your circadian rhythm. The blue light emitted inhibits production of the sleep hormone melatonin. It is best to avoid over using devices at least 2-3 hours before bed.
- Set the scene – make evenings a time for relaxation and calming activities. Avoid working late or tackling items on your to do list that require a lot of thought. Opt for submerging in a hot bath enriched with magnesium salts and lavender oils, or get stuck into a thrilling novel. Guided meditation or breathing exercises can help you to unwind, put issues into perspective and reduce stress levels as well as improve sleep patterns.
Get support
Mental health issues can be overwhelming and knowing where to start, or what may help, can be difficult. One vital aspect of good mental health is finding support. Whether that is through a forum, or support group, where you can discuss things with others in a similar situation or through more formal means like counselling, it is important to open up and share your feelings.
They say a problem shared is a problem halved, this may not always hold true but having social connections or talking to friends and relatives can sometimes help to break the cycle of negative feelings and self-talk that may come with having a mental health problem. You may feel lighter, be able to put things into perspective, or discover how others have found a way forward.
Positive activities
Staying positive isn’t always possible but scheduling in positive activities may be useful for tackling issues. You may not feel able to take on many new activities and take things at your own pace – it only increases stress levels if you feel you ‘should’ be doing X, Y and Z every day. Start with one activity and see how you get on. Some of the following may help:
Get physical
No, I am not talking about going out and doing physical exercise….I have already discussed the positive effects of exercise. I mean schedule in time for close physical contact with your loved ones (obviously within your ‘bubble’)
Mental health issues can make you feel like you want to push everyone away and be by yourself but having intimate contact (steady on…I am talking about holding hands, hugging and the like..) can help with the release of feel good chemicals and hormones like oxytocin, serotonin and endorphins.
Hugging can reduce stress levels, support the immune system, promote good cardiovascular health and help to build closer relationships.
Gratitude journal
A very simple idea is to sit down in the evening with a journal, or even just a piece of paper and pen, and write down a selection of things you are grateful for that day. They can be small things like a long hot shower without being disturbed or seeing the robin in your garden come close to the window. If you find you are having day when you are drawing a blank and can’t write anything down, don’t beat yourself up. Spend the time re reading what you have previously written. This not only cements your gratitude but may get your mind flowing and you may suddenly have the urge to put pen to paper.
Plan ahead
Make plans for the future, you may not be able to act on things at the moment due to restrictions, but there will come a time when you can. Making plans doesn’t always need to have immediate financial contributions and you can research and gather the necessary information from your own home.
You may want to look at work and plan for a move in another direction, or investigate further education to get you to your goal. It may be that a family holiday or long term travel plans are on your mind. It could be something as simple as a picnic in the park with friends – there is nothing from stopping you planning the menu, location and guest list now!
Dance
Putting on a few of your favourite tunes and dancing around the house or garden can significantly improve your mental wellbeing! Apart from a device to play your chosen tunes on, no other equipment is needed – there is no excuse. You may feel a bit daft to start with but give it time; it will put a smile on your face. Much like exercise and hugging it encourages the release of feel good chemicals.
If you happen to be boogying in the garden you may find your neighbours joining in…
The impact of the COVID 19 pandemic is likely to have long term repercussions on mental health. It may not impact everyone now but at some point you may feel that you experience fluctuating mood, anxiety or depression. Even if you are not experiencing these issues right now, making simple changes to diet and lifestyle may help to reduce the incidence of mental health issues in the future.
Wishing you the best in health.
Kelly
Stay in touch – Join me on Facebook for more health updates
Kelly Rose Nutrition Consultancy 