Here are some nutrition tips to help you get back on track.
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- Make friends with fibre. Since your gut bacteria are so important in determining the amount of the feel-good hormone that is made, you need to make sure you keep them well-nourished as well. Gut bacteria like fibre-rich foods. Ensure that your diet does not totally cut out the carbs, but rather includes wholegrains, beans and lentils, as well as a variety of vegetables and fruit.
- Go easy on the processed food. Highly processed foods, which are high in food additives and preservatives, disrupt the healthy bacteria in your gut, so keep these foods to a minimum.
- Eat at regular times. Steady and stable blood sugar levels help you stay focused. Avoid skipping meals, particularly when you are feeling stressed. Eat at regular intervals.
- Have a handful of nuts a day. Nuts like brazil nuts, almonds and pine nuts are particularly high in zinc, selenium and tryptophan, I also love Walnuts – all these nutrients support brain function and lower your risk of depression.
- Indulge in chocolate. Dark chocolate (>70%) is rich in many mood-boosting compounds , which have all been linked to improved mood. The bonus is that research also shows that the bitterness in chocolate is also thought to help diminish cravings for sweet things. I know it’s difficult with children but my house has gradually converted to dark chocolate- who knew dark chocolate Kit Kats tasted so good!