Coping with Lockdown: Foods to boost your mood on down days

Lockdown has been tough for many. Not seeing your family and friends and not being able to go out to work has been a shock to us all. Many people have lost loved ones and countless have lost their jobs. Routines have gone out of the window and rightly so, it’s left many people feeling a bit down.

There are lots of ways to boost your mood that are currently being spoken about. Exercise, reading, decorating and watching TV are common methods we are hearing about. But what many people don’t realise is, there have been many studies to show that food can help lift and stabilize our mood.

Regardless of how you are coping with the lockdown, it’s easier to face the day when your spirits are high. And it’s difficult to be in a good mood if you’re feeling hungry or if your body is lacking key nutrients.

A balanced diet is a must for a healthy mind. You need fibre, nutrients, protein and fats in your diet to keep your mood positive. Here’s a look at what types of food you should be eating to help boost your mood and keep your spirits up.

Eat a regular, nutritious breakfast

Everyone knows that eating breakfast is important, but many people will continue to skip it – saying they don’t have time or aren’t hungry in the mornings. But countless studies have shown that having a regular, nutritious breakfast is associated with fewer depressive symptoms. It will enable you to get the day off to a good start and will give you more energy throughout the day. Oats, eggs and fruits are all great ideas for a nutritious breakfast. So next time you think about skipping your morning fuel, don’t!

A bright, colourful breakfast is also the perfect way to lift your mood in the mornings. During lockdown, I have been having smoothie bowls (see previous blog post for recipe ideas). Rather than beige toast or cereal, smoothie bowls are bursting with colour and nutrients. They are also super simple and easy to make. If you find you struggle to eat your five a day, put it all in a blender and there you have it. Smoothies are a great way to get in your essential vitamins and minerals, making it the perfect healthy breakfast.

Oats are another great breakfast idea to keep you in good spirts all morning. Oats come in the form of porridge, muesli, granola and overnight oats. They are all a great source of fibre and they also help to slow your digestion of carbs, allowing a gradual release of sugar to the bloodstream, keeping energy levels stable.

Eat foods that boost your serotonin levels

Serotonin, a chemical known as a ‘feel-good’ neurotransmitter communicates positive messages to your brain. Carbohydrates contain serotonin, which is perhaps why many people find it extremely easy to overeat carbs. However, too much carbs can make you feel lethargic and bloated, so be careful not to get too carried away. Other foods that may influence serotonin levels in our brains include spinach, lentils, beans, broccoli, asparagus and orange juice.

Consume foods rich in Omega-3 fatty acids

Foods such as fish, containing omega-3 fatty acids have been regarded by researchers as mood stabilizers. Growing research also shows that omega-3 fatty acids may have a role in brain functioning. Salmon, sardines, mackerel and any other oily fish will increase your intake of omega-3 and are vital for a balanced diet.

Opt for whole grains rather than white alternatives

While I much prefer white pasta to brown and often reach for white bread, whole grains are important sources of B vitamins - nutrients vital for brain health. B vitamins are involved in the production of neurotransmitters such as serotonin and dopamine which can help regulate your mood. Foods such as quinoa, brown rice and bulgar are great sources of B vitamins and should be consumed regularly to keep your spirits up.

Load your plate with green vegetables

I think we all recognise that the majority of foods that are green are good for us. Many studies have shown that leafy green vegetables are essential in our diet and should regularly take up half of your plate. Spinach, edamame, avocado and broccoli are folate-rich vegetables and are great for keeping your mood positive.

Be careful with snacks

When you’re feeling down, it can be very tempting to turn to food to lift your spirits. I’m guilty of it I know. Whether it’s psychological or not (it probably is) I always find that a cup of tea and something sweet can really boost my mood. I’m not sure what it is but chocolate just does something to me.

It’s easy to reach for calorie-rich, high sugar foods to try and lift your spirits. While this may work and will give you a sugar rush, it’s unlikely to help you in the long term, so it’s an idea to try to aim to eat more wholesome foods (it’s difficult I know), but they will make you feel better in the long-run.

Dark chocolate

An alternative to stuffing your face with chocolate is to reach for dark chocolate instead of milk or white (I should take my own advice I know). Dark chocolate is found to be rich in many mood-boosting compounds and has been shown to increase blood flow to your brain and boost brain health, both of which can support mood regulation.

Fruit

We need our five-a-day for a reason. Some people see eating fruit as a bit of a chore and it can be if you regularly consume the same boring fruits. If you’re getting bored of apples, pears, bananas and oranges, it’s an idea to introduce more exotic fruits into your diet, such as berries, papaya, mango or pineapple. The sweet flavours are perfect for tricking your mind, masking that you are eating something healthy.

Berries in particular are full of antioxidants, playing a key role in combatting stress. Bananas are also a great way to turn your frown upside down. They are high in vitamin B6 which helps synthesize dopamine and serotonin.

Yoghurt

There’s a lot of talk these days about probiotic-fermented foods like yoghurt, kefir, sauerkraut and miso that can help to keep gut bacteria in check. Some recent studies have shown that an increase of yoghurt in the diet can not only balance gut bacteria but also link to a better mood, with less stress and anxiety. Yoghurt and fruit is a great snack if you’re feeling peckish.

Stay hydrated with the right drinks

Water

Not only is water essential for the body to function, drinking water regularly will keep you feeling full, decreasing cravings for sweet foods. It will also keep you feeling hydrated and will avoid you feeling sluggish, helping to make you feel healthier and happier.

Coffee

We all know that the caffeine in coffee can increase alertness and energy levels. I like to start my day with a caffeinated drink, normally a tea or coffee, to give me the much needed energy to carry out my daily tasks. Having said that, it is also important to not overdo it on the caffeine. However, a coffee here and there will make you feel more alert and ready to take on the day.

Green tea

When you’re feeling stressed and want a break to bring you back down to reality, a cup of hot tea can be just the thing to soothe your senses and brighten a dark mood. Green tea is a great drink that serves even more benefits that most people’s choice of standard English Breakfast blends. Green tea has enough caffeine to pick-you-up when you’re feeling down, but won’t give you the jitters.

A note from me

Small dietary changes can make a big difference to your mood. It may be tempting to reach for certain foods to treat hunger, boredom and sadness, and that’s fine, but try and introduce new foods into your diet to stop yourself becoming reliant on calorific foods that won’t have a long-lasting effect on your mood.