Let's be real, we are all feeling the effects of COVID fatigue, but did you know that certain lifestyle choices may help boost your brain power?
Everyone has their struggles whether its reaching for your favourite salty snack or the quick fix of cakes and cookies for the sweet tooth. Processed foods and shelf-stable items like baked goods contain a lot of simple carbohydrates that create a yo-yo effect on our blood sugar, which can drive anxiety and worsen mood.
A growing field of research in neuroplasticity (studying how neural networks change and grow) offers ways we can help our brain stay healthy and functioning at its best. Below are some eating tips to help keep your brain healthy and you happy during these challenging times.
How then can we mindfully make good food choices?
Make a schedule or a daily meal plan. A schedule is more predictable for you and for everyone in your household.
Consider apps to stay connected around a meal. Talk to friends and family online, create a recipes club to share ideas in, or even cook virtually together.
Plan for groceries. Try to buy fewer processed, high-salt or high-sugar snacks.
Load up on fruits, vegetables, whole grains, healthy fats and lean proteins.
Save money. Skip the high-sugar soda and juices - put lemon in your water instead.
Plan and enjoy an occasional comfort food for a weekly treat — pick a day and enjoy whatever you want, just not all your favorites on the same day!
Manage your environment. If candy is simply not in the cupboard, then you can’t eat it.
Stay active. Don't forget to keep your body moving and active, this is a great way to entertain the mind and manage the boredom eating urges.
COVID-19 resources for the general public
A collection of information sheets, links to apps and other resources for the general public and industry to help you stay informed and share important messages.
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Looking more specifically at the food types, below are a few things I'd encourage you to incorporate in your diet during this unusual time of stress and uncertainty. We all have to eat, so attending to our nutrition is something we can all control and in turn reap the benefits of an improved mood.
Reduce anxiety and boost immunity by choosing:
Citrus fruit and red bell peppers
The link between vitamin C and mood might seem surprising, but people who have vitamin C deficiency often feel fatigued or depressed. Vitamin C has also been shown to support your immune system. Citrus fruits, guava, kiwifruit, broccoli, kale, tomatoes and bell peppers are rich in vitamin C.
Spices
I love using spices in my cooking, it's a great way to flavour your food. My favourites include ginger, garlic, turmeric, and capsaicin (from chili peppers) as they can be easily added to soups, stews, stir-frys or salad dressings.
Foods rich in zinc
Zinc deficiency can lead to depression, increased anxiety, irritability, emotional instability, and induced deficits in social behavior. My favourites and go to ingredients include oysters, clams, mussels, cashews, liver, beef, spinach and egg yolks. And for the sweet tooth's out there, dark chocolate!
Magnesium-rich foods
Magnesium plays an important role in relaying signals between your brain and body. Research shows that magnesium can be helpful in stabilizing the mood, help you to feel calmer and help support immunity. Worth noting that stress can deplete our magnesium levels too, so if you're a stress pot best starting exploring meditation or boxing! Examples are legumes, nuts, seeds, leafy greens, and whole grains.
Fatty fish
Overall, fatty fish is an excellent choice for brain health. Most recently, a 2020 analysis of over 7,000 participants found that higher fish intake was associated with higher brain function and slower rates of mental decline. A separate 2017 study of over 500 children found that “frequent fish consumption was related to both fewer sleep problems and higher IQ scores.” Lastly, another study on medical students in 2011 was one of the first to show that omega-3s may help reduce anxiety. You should enjoy fatty fish like wild Alaskan salmon, shrimp, trout and mackerel.
Eat probiotic-rich foods
Perfect as side condiments, think along the lines of pickles, sauerkraut, miso and kefir.
Add some antioxidants
Antioxidants are especially important for brain health. Add some antioxidants to your anti-anxiety diet to help support your immune system and mental health. The best part is they are really easy and delicious to add to your diet. In my opinion one of the cutest fruits, Berries are pack with antioxidants and have been found to boost memory and brain performance. A 2017 study found that older adults who ate blueberries daily had significantly better scores on a variety of cognitive tests after 90 days.
Leafy greens for the win
We all know that we should eat a heathy amount of veg in our diet - did you know that it not only helps with weight loss and overall body health but also mental health? A 2017 study of 960 middle-aged to elderly people found there was less decline in brain function with aging in those who consumed more. A separate 2020 analysis found lower vegetable intake was associated with worse overall brain health and decision making.
The bottom line:
Staying at home during the COVID-19 pandemic is challenging for everyone - never forget you are not alone! The increased anxiety (and boredom) can cause people to abandon their healthy eating intentions and snack on whatever is around. But with a little thought and planning, you can continue to make good food choices and boost your mood and productivity, and immunity.
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