Zoom/lockdown fatigue getting to you? Here are some diet fixes to help!
When we live in a constant state of high alert such as during a pandemic, our adrenal glands are overworked and produce too many stress hormones such as cortisol. When these levels are too high, we’ll start to experience weight gain (lockdown pounds, anyone?!), sleep problems, and increased anxiety - ultimately leading to adrenal fatigue.
Balancing our blood sugar levels and boosting serotonin (the happy hormone) through diet will combat this, so we store less fat around the middle, improve our mood, reduce symptoms of depression and experience better sleep.
Coteam’s Nutritional Therapist, Natalie McAdam, has put together her top 10 diet fixes:
Do not go for long periods without food - blood sugar levels will dip which will lead to cravings, and to you dipping your hand in the biscuit tin
Incorporate good quality protein such as nuts and seeds, fish, eggs, chicken and lentils into every meal
Same goes for fibre (fruit & veg). Try and aim for a plate half full of veggies, fruit or salad when you eat
Swap refined carbohydrates (often found in white rice, pastries, pasta and breakfast cereals) for whole-grains such as brown rice
Avoid processed foods such a white bread, cakes and biscuits, which are high in sugar
Eat foods rich in the amino acid tryptophan which converts to serotonin - tofu, turkey, cottage cheese and bananas are a great start
The brain is made up of around 60% fat. Healthy fats such as those in oily fish help reduce rates of depression. For vegans, Omega 3 supplements and flax seeds will do the trick
Add B vitamins found in spinach, black-eyed beans, broccoli, oranges, baked beans and peanuts
Boost your Vitamin D levels! These are seriously depleted by March. Salmon, dairy foods or a good quality organic VItamin D supplement are your go-to
To improve sleep - Magnesium found in dark leafy greens, nuts, seeds, unprocessed wholegrains and good quality chocolate is nature’s tranquilliser and chamomile tea has a wonderful calming effect on the body
Good nutrition is at the heart of Coteam’s ‘Looking Inward’ philosophy and forms a key part of our Transform programme which helps you to lead from within. Our next cohort starts on 10th May 2021. Drop nicola@coteam.co.uk a line to come and join us!