Over the course of 2020, the mental health of men, women and children in the face of the pandemic has been constant in the national headlines. Increased cases of depression, anxiety and suicide have been reported in the last year.

Despite the hope of most for a better New Year, January 2021 has followed the tradition of being known as the most depressing month of the year due to limited finances, gloomy weather and short days, combined this year with Covid-19 and its restrictions.

This leaves many with little hope and several questions. What impact will such long absence from the class room have on our children’s health and wellbeing? How will working from home and prolonged social isolation affect our mental health? How do we cope with the loss of friends and loved ones without being able to see them during their last moments?

Though we may not have the answers to all the questions, there is some practical action that can be taken to combat the January blues and to ensure long-term optimal physical and mental wellbeing.

Eating well not only helps us to look and feel our best physically, but what we eat also has significant impact on our mental health. There is vast evidence that shows a healthy, balanced diet (rich in all the essential nutrients from the 5 food groups) can help us improve mood, think clearly, feel more alert, as well as, improve attention and concentration span.

Conversely, research confirms that a poor diet (processed foods – high in fat and sugar as well as carbonated beverages) can lead to stress and depression. Anecdotal evidence from service users I’ve been involved with over the years also supports this.

Processed foods/drinks are seriously addictive and act as stimulants. They affect/stimulate the dopamine centres of our brain, which are associated with pleasure and reward. Our brain’s physiology will actually alter when we cut down and remove processed foods from our diet. Sugar and processed food cause the environment inside our body to become acidic which leads to inflammation throughout the body and brain, which may give rise to mood disorders, including anxiety and depression.

It’s a vicious cycle – when we are stressed or depressed we crave processed foods, we may also eat too much or too little, leaving us feeling sluggish and gaining weight or exhausted, only making matters worse. The old adage ‘you are what you eat’ drives home the strong connection between our gut and brain. Our intestines and brain are physically linked via the vagus nerve and the two send and receive messages from one another.

Eating to support mental health

Nutritionists suggest that eating a balanced diet provides vital nutrients to improve mental wellbeing. Here are some foods we can incorporate in our diet to support optimal mental health:

Dopamine-rich foods – For focus and motivation: foods rich in omega 3 (salmon, nuts, healthy plant oils), blue berries and strawberries, foods rich in sulphur (collards, brussels sprouts, cabbage, cauliflower, kale and chard) and folate foods (leafy greens, broccoli, chickpeas, black beans, papaya.

Serotonin-rich foods – For mood, sleep, pain and craving control: chickpeas, nuts and seed, healthy carbohydrates, such as sweet potatoes and quinoa.

Gaba-rich foods – For anti-anxiety: almonds, walnuts, lentils, bananas, brown rice, halibut, gluten-free whole oats, oranges, rice bran, spinach.

Fruits and vegetables – a variety of 8 different types per day is recommended.

Water – 8 glasses a day is recommended.

The above is not in silo of the support and treatment from your health profession/mental health specialist.

Local support:

Newham Perinatal Mental Health Team

0207 363 8801/8258

www.elft.nhs.uk

Newham Talking Therapies

Newhamtalkingtherapies.nhs.uk

0208 475 8080

Newham KidsTime workshop (Fun group workshop for your people age 10-18 and their parents/carers)

Fawn.bess-leith@ourtime.gov.uk

If you feel your mental health is deteriorating or if you are in distress call the out of hours crisis service on 0207 771 5888. During service hours contact your GP and in an emergency call 999.

Fawn Bess-Leith is a specialist health visitor in perinatal and infant mental health working in Newham.

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