COVID-19 virus has brought much panic and disruption, dramatically changing normal life in a very short space of time. We are in uncharted territory and if the outbreak has left you feeling scared, anxious, confused, overwhelmed, angry, sad and/or hopeless, it’s okay, these are all normal and expected reactions to the uncertainty around the virus and its potential for harm. You may be experiencing fear for your own health or your loved ones, difficulties with sleep and/or concentrating, changes to your appetite and worsening of chronic health conditions, as well as more reliance on substances like alcohol or nicotine. These are understandable effects of the current health crisis we are facing. 

As part of the critical steps of social distancing and isolation, to try to slow the spread of the virus , we are now having to spend the vast majority of our time at home.  For some this can also be an enormous challenge, for example, if you live on your own, in a confined space, or unable to access social support and the connections that you would ordinarily have. Furthermore, with constant updates available on news and social media, it can be really challenging to stay calm, and the negative impact the current situation may be having on our mental health is unfortunately, unsurprising. 

As a member of our community, we want to let you know that we are in this with you. Like many other organisations, our Food For the Brain family is working from home and we want to provide some tips on how you can look after your mental health, whilst social distancing and in isolation, in this undoubtedly challenging time. 

1. Stick to a routine

It’s completely understandable that your appetite may have changed (up or down) due to the anxiety around COVID-19, and the disruption to your normal routine. Disrupted sleep-wake patterns (i.e. less active in the day, and more active in the night) are well recognised in mood disorders and may lead to an increased susceptibility to these conditions. Furthermore, by being more active in the day compared to at night is associated with healthier sleeping cycles and therefore may contribute to  better mental health. Therefore, now, more than ever, keeping to a routine can be really helpful in giving your day some more structure and meaning. Try some of the following: 
 

• Start by thinking about activities you do on a daily basis and allocating time for each of these. For example, if you enjoy a morning cup of coffee, set aside 15 to 20 minutes for this. 
• Find time to incorporate 30 minutes for exercise if you can. Exercise is hugely important for good mental health. If exercise is not currently part of your routine, start small with walking and low impact exercise for short periods, and build up to 30 minutes at a time.
• Practice good sleep hygiene to give yourself the best chance of getting a good night’s rest. This can include dimming  the lights before your bedtime, having a warm (but not hot) bath or shower before bed, and staying off your electronic devices for at least 30 minutes before bed

2. Limit your consumption of the news and social media, and stay reliably informed

The amount of information currently available from official organisations, news and media outlets and social media can be completely overwhelming and at times confusing. Messages received through email and other communication channels can be overwhelming, allowing for inaccurate or mis-information to spread like wildfire. All of this serves to increase anxiety around COVID-19. Here are our tips for managing anxiety caused by the influx of media:

• Use trusted sources: including www.gov.uk and https://www.nhs.uk to ensure you’re getting the most up-to-date, current advice.
• Consider limiting your reading of sensationalist news headlines if it makes you feel more anxious.
• Consider turning off the ‘breaking news’ notifications on your phone (through your settings on your phone).
• Limit social media if you find  the wealth of information, opinions and posts on COVID-19 overwhelming.

3. Try enjoying some brain-stimulating exercises 

The COVID-19 lockdown, as hard as it is, offers a great opportunity to practice exercises that help your brain health. Research has shown that playing games may help preserve cognitive functions in people vulnerable to Alzheimer’s Disease and may prevent disease onset. Activities such as jigsaw puzzles, card games, checkers or crosswords and reading magazines, journals and/or books, learning a new language, all count as cognitive activities so try incorporating this into your daily routine. 
 
4. Connect with your loved ones, remotely if necessary

Social connection is really important for our mental health and general sense of wellbeing. Despite current social distancing guidelines being absolutely vital, it can take its toll on your mental wellbeing. Although it’s not quite the same, luckily we have the benefit of technology to help us connect with others, without leaving your home. Here’s some tips on how to connect with others online:

• Consider holding pub quizzes or online dinner parties with your friends to keep you occupied, entertained and connected during the COVID-19 lockdown.
• Consider starting or joining an online book club. Many are appearing online and are being run through private messaging groups. 
• Workout online with friends. Many fitness clubs and trainers are holding ‘live’ sessions online through social media channels and some are offering free online fitness workouts. 
• Check in with your friends, colleagues and family to see how they are and share what you’ve also been up to.
• Watch a film and/or cook a meal with a friend online. 

If you do share your home with others, remember to also connect with those at home. A great way to do this is through shared activities such as cooking and also through playing games. 

Throughout this period of forced social isolation, many are fortunate enough to be living with family and therefore may not feel the negative effects of social distancing as much. However, many are also completely alone and will be vulnerable to the negative impact of isolation on the brain. So in light of this knowledge and in the interest of maintaining our mental wellbeing throughout this time of uncertainty and lack of human connection, we at Food for the Brain, have put together a few tips that we hope will help to keep you healthy, both physically and mentally. 

Avoid Sugars and Processed Foods

When we eat foods that are high in refined sugars such as biscuits, chocolates, confectionary, fizzy drinks and fruit juices, as well as processed foods such as commercial cereals, crisps and snack bars, our blood sugar levels fluctuate wildly, which can have a negative impact on our mental health. This is because our brain is an extremely energy-hungry organ and takes up 20% of the body’s total expenditure, so it’s no wonder that the brain is sensitive to fluctuating blood sugar levels. Avoiding these foods can therefore prevent mood swings, fatigue and poor concentration and protect the brain from shortages in energy. 

Eat Blood Sugar Balancing foods

Eating meals that contain rich sources of protein such as animal meat, eggs, fish and pulses, eaten with complex carbohydrates such as brown rice and bread, quinoa, millet, buckwheat, sweet potatoes, beets, butternut squash, swede and parsnips, can help to maintain steady blood sugar levels. If you’re vegetarian or vegan, it is important to combine pulses and grains together to make sure you’re getting all of the essential amino acids – eating brown rice and lentils together, is a good example. 

Stay Active

When we exercise, our body produces molecules called endorphins, which is our brain’s very own opioids that are both pain-relieving and mood-lifting. Exercise also stimulates a molecule called brain-derived-neurotrophic-factor (BDNF), a mechanism that triggers the creation of brand new brain cells and cellular repair. Whilst in quarantine or social isolating, it is even more important to stay active to keep the brain functioning optimally. This can help to offset the negative impact that the stress of loneliness can have on the brain. Level of exercise requirement is dependent on age and mobility. For elderly, engaging in some light aerobic exercise, as well as gentle yoga is great, and for younger generations, doing some HIIT routines or body weight training exercise would be more suitable. Both will help to stimulate blood circulation to the brain, helping to deliver vital oxygen and nutrients, which nourish the cells. Here are some great online channels to help get you started:

Fitness videos for elderly: watch here

Fitness videos for younger generations: watch here
Support the Gut Microbiome

Our gut has tens of trillions of microorganisms, including at least 1000 different species of known bacteria with more than 3 million genes (150 times more than human genes), weighing up to 2kg. Scientists say that we are just as bacteria as we are human, highlighting the importance of these critters to the basic functioning of the body. Indeed, research has exploded in the area investigating the relationship between the gut and the brain, showing that bacteria are not only important for helping us digest and for protecting our immune system, but they are also essential for maintaining a stable mood. Scientists at the University College Cork, Ireland, were the first to discover that transplanting gut microbes from a depressed rodent to a non-depressed rodent causes behaviour changes that indicate depression. Other research at the University College Cork has discovered that some gut bacteria such as Bifidobacteria produce an amino acid called tryptophan, which is an important building block for serotonin, the brain chemical known to influence mood. According to resident Professor Ted Dinan “the brain needs a constant supply of tryptophan and the microbiota play a part in providing it”. 

Key ways to diversify the gut microbiome and ensure healthy levels of ‘good’ bacteria, such as bifidobacteria, is to eat a wide range of vegetables varying in colour as much as possible. This helps to expose bacteria to a range of different types of fibre and plant nutrients, which help to nourish them and keep them healthy. In addition, eating fermented food such as sauerkraut, natural live yoghurt and fermented soy like miso and tempeh, also help to provide a natural source of probiotics or good bacteria, helping the keep the gut populated with optimal levels of bacteria strains that have a positive impact on health. 

Prioritise Winding Down

In a recent study using a stress-relieving technique called progressive muscle relaxation in covid-19 patients, it was found that engaging in this activity where muscles are individually tensed and relaxed for about 30  minutes per day for five consecutive days, improved sleep quality and reduced anxiety in comparison to the control group that received standard treatment. This study was carried out in response to clinical observation of increased rates of insomnia and anxiety in patients self isolating. In addition, sleep medication is known to depress the lungs, so it is therefore contraindicated in those suffering with covid-19 and those with respiratory conditions. This study demonstrates just how powerful stress reduction techniques can be in mitigating the negative impact that isolation can have on mental health. 

Other techniques include mindfulness meditation and yoga. If you’d like to practice progressive muscle relaxation in the comfort of your own home, please click here.