What to Eat to be Healthy During COVID-19
Right now more than ever, taking care of ourselves is important as we learn to deal with the stress COVID-19 has brought to our lives. I recently wrote an article about eating well to improve mental health and it inspired me to share a list of things I eat throughout the week and ones I try to avoid (emphasize on try).
Stress shows up in a lot of ways especially in how we eat. By now, the majority of us have settled into a stay at home lifestyle and broken our outdoor routines. In talking with friends and family, some are working more, eating more, exercising less, and paying less attention to ingredients for the sake of convenience. As a result, a poor diet can affect your body and brain increasing anxiety, depression, and inflammation - what I call the three beasts. Simply put, what you put in your mouth affects your body and your brain according to my favorite health food expert, Dr. Mark Hyman, but adding healthy options to your plate will make a big difference to how you feel (and look)!
Here is a list of foods I eat and try to avoid.
Foods to eat:
The Rainbow – according to Hyman, consuming fruits and vegetables that are bright in color can provide anti-inflammatory antioxidants and energy-boosting, brain-powering molecules. These include dark leafy greens, avocados, peppers, and berries.
Omega-3 Fatty Acids – as a staple in the Mediterranean diet, fish like salmon can help fight depression. This as well as oysters, walnuts, soybeans, and chia seeds, are all high in Omega-3 fatty acids – fats we need in our diet that our bodies don’t produce on their own.
Melatonin – known for aiding with sleep, melatonin is a hormone in our body that helps make us sleepy. It can also be found in familiar snack foods such as cherries and nut butter which can be eaten throughout the day to help lower anxiety and instill a sense of calmness.
Whole Grains – complex carbohydrates such as whole-wheat bread, oats, wild rice, barley, beans, and soy, contain glucose, the main energy fuel for the brain.
Lean Protein – the amino acid tryptophan is found within lean proteins such as fish, turkey, chicken, eggs, and beans, and helps balance serotonin levels in the body. Serotonin, otherwise known as the happy chemical, stimulates our mood.
Yogurt – the active cultures in yogurt produce healthy bacteria known as probiotics which have been proven to lower stress and anxiety.
Herbal Tea – turmeric, passionflower, or chamomile as the main ingredient in tea, can help reduce anxiety and provide overall calmness. Turmeric specifically, is proven to improve mood and lower inflammation.
Dark Chocolate – rich in antioxidants, this sweet treat can improve brain function and lower the risk of heart disease. Be sure to purchase products that contain over 70% cacao to ensure you’re receiving the best quality of ingredients.
Foods to limit or avoid:
Alcohol – a glass of wine at the end of a long day can be relaxing. However, when focusing on improving and balancing mental health, it’s good to limit or avoid alcohol as it can affect mood and cause inflammation in the brain and body.
Simple Carbohydrates – unlike complex carbohydrates, these are broken down by our bodies for a quick and short spike in energy, leading to a sluggish feeling after they’re consumed. While these can also be found in healthy foods like fruit, avoiding ones in processed foods such as fast food, white bread, cookies, donuts, soda, and candy, is beneficial to your health.
Refined Sugar – similar to simple carbohydrates, refined sugar can be found in many processed foods like cake and ice cream. If you’re looking for something sweet, eat foods with natural sugar like fruit and dark chocolate. Read more about sugar in this article by the American Heart Association which suggests limiting sugar overall. On daily consumption of sugar, they recommend men consume no more than 36 grams and women 25 grams.
Next time before you eat, pay attention to how your body feels and think about what it needs. If you’re having a craving, choose a healthier version of it. As Dr. Hyman says, think of food as medicine. Try a week of eating ones that energize you and see how your health and happiness improve.
