connelly63

Hi Jane,

I work in an office in the middle of a large building, and my room has no windows, and with it being winter I'm getting no sunlight outside of work - I'm worried that this is making me depressed. Can you recommend any foods that would help offset this?

Hi connelly63. What we eat can have a big impact on our moods, so a few tweaks to the food you eat at work (and at home) may help to lift your spirits. Try to ensure that you eat enough protein, which is essential for the production of endorphins, our body’s ‘happy hormones’. Some Greek yoghurt with breakfast, an egg sandwich or tuna salad for lunch, and a bean casserole or lovely beef stew are all tasty ideas. Add in some slow-release carbohydrates for consistent energy (think about wholegrain bread, roasted root vegetables and grains). Try not to give in to sweet cravings, as they make us feel great one minute, swiftly followed by a crash as our body deals with the excess sugar.

Don’t overlook drinks, as a mug of your favourite herbal tea or a decent cup of fresh coffee will raise your mood far more than a lousy cup from the work machine. You could also take in a flask of homemade soup, or hot chocolate made with cow’s milk or a non-dairy alternative, with a few squares of good-quality dark chocolate melted into it.

Finally, our body gets most of its vitamin D from sunshine. If your office doesn’t have a window, I suggest you take a vitamin D supplement (it’s one of the few supplements I recommend) and increase your intake of vitamin D-rich foods, such as oily fish, dairy produce and eggs. You might want to ask if your employer could invest in a light-therapy lamp.

granoffour

Hi Jane, thanks for coming on again. I find this time of the year particularly bad for sleeping for some reason. I've limited my caffeine to just one coffee and one cup of tea per day and I never have anything after lunchtime. I don't think I'm worrying about anything particularly. Any advice?

Hi granoffour. It’s a good idea to reduce your caffeine intake if you’re having trouble sleeping, so that’s a good start. Before bed, you could also drink a cup of traditional sleep-inducing tea, such as chamomile, valerian, skullcap, blue vervain and hops. And if you enjoy the floral taste of lavender, try my recipe for lavender milk, which I find really soothing. Mindfulness practice may be helpful; I’ve found the book Mindfulness: A Practical Guide to Finding Peace in a Frantic World by Dr Mark Williams very helpful.

deaneke

Hello, can you suggest foods to help someone with a hiatus hernia. I'm off many things and just got rid of an ulcer( aspirin) they think was the culprit! I try to eat small meals often and not later than 6. I still get reflux but am anti taking the tablets unless really bad! I'm going on a 12 hour plane journey and am worried about the food and sitting and causing reflux! Many thanks.

Hi deaneke. You’re right to think ahead for the journey as plane pressure can aggravate reflux. You’re already eating regular small meals, which is ideal. It’s best to have something small in your stomach every couple of hours, so ideally you should take your own food on to the plane. You may not want to pack a lunchbox along with your luggage, but thankfully there are better places to buy food at most airports these days – Pret, Leon and Eat all have some good options.

Swerve citrus and acidic foods, and don’t drink too much in one go as large volumes of liquid can cause acid to creep back up into the oesophagus, causing heartburn. Fatty foods can cause problems, too, so stick to rice and pasta, or a simple mayo-free sandwich. Or take some crackers and lean proteins, and a few dried fruits and nuts. Avoid alcohol at all costs, as tempting as it is to knock yourself out; it can be the roughest thing on a sensitive gut.

At home, having regular small glasses of milk can help coat the lining of the oesophagus and ease heartburn. If you have mint tea, be careful not to brew it for too long, as it may aggravate the stomach if it’s too strong.

nellgwin

I found your article helpful, but was told this week that I have kidney problems plus kidney stones.
I am a vegetarian but have been told I now need to follow a vegan diet, no animal protein, eggs cheese dairy etc so low protein diet but no treatment for low hemoglobin count as medication can damage kidneys? Also low thyroxin levels, So need advice on diet but also still heart broken by my son's death and feel very low anyway.

Dear nellgwin, my huge sympathy for the loss of your son. It must be such a trial to deal with your current health issues when you already suffering so much emotionally. When conditions coincide and possibly interact, as with your kidney problems, low thyroxine levels, bereavement, etc, it can be useful to consult an expert who can look at the overall picture. Could you ask your doctor/consultant to refer you to an NHS dietitian? Or do contact me if you would like to discuss a face-to-face or Skype/Facetime consultation.

creativz

Great article with lots of helpful advice, I think frequent exercise or taking brisk walks is number one for me, followed by the instant relief of a cosy hot water bottle, with plenty of fruit/veg and some decent chocolate it’s a recipe that does wonders for helping to ease the load and lift the spirit from the gloom, having the radio on is also a really good distraction, as it can often lighten the darkest corners of the mind.

I totally agree. Being active (I love my weekly ballet class), feeling warm and cosy, and eating balanced meals made with fibre- and nutrient-rich fresh fruit and vegetables, which don’t have to be expensive, is key to a feeling of wellbeing. And a bit of dark chocolate always helps! I like a few squares melted in warm milk as a hot chocolate; much tastier than the sugar-packed instant versions.

Caztown15

My husband was diagnosed with diabetes 2 a year ago, so we have been on a low carb, high fat diet with as little sugar as possible. We’ve both lost weight, his diabetes numbers are now in the normal range, and at the same time, my panic/anxiety attacks have all but disappeared. Best of all we’ve really enjoyed the new way of eating.

That’s fantastic Caztown15. It’s what I see so much – how paying attention to what we eat can impact on not just our physical health but our emotional wellbeing, too. It’s experiences like yours that we’d love to share in our Nourish community. We’d love you to stay in touch on our Facebook page. And if you’d like to keep up to date with our news, nutrition insights and healthy, delicious recipes, do sign up to our monthly newsletter.

bobbin

hello Jane, I suffer from a very underactive thyroid and take a whopping great dose of thyroxine every day. In the summer, I'm fine, but as winter comes around I find the cold really gets to me (the disease means I feel the cold acutely) and can leave me unwilling to get out of bed in the morning. I often turn to comfort food - and too much of it - to keep me going, which just makes me feel worse in turn. Do you have any advice?

Hi bobbin. I also have underactive thyroid and feel the cold very easily, especially at night. You could take a flask of soothing herbal tea to bed with you, so you have a warm drink to wake up to. When we turn to comfort food, it’s often because we crave a sensation of warmth and satiety in our stomach. Soup can hit the spot, so throw convention out of the window and have a small bowl of soup at classic snack times – late morning or when it starts to get dark in the afternoon – as this can stop you overeating later. Soup is also cheap to make and a great way to add extra vegetables to your diet. You might want to invest in a slow cooker so that you can easily make soups and casseroles to freeze, then quickly heat in the microwave when you have the craving for comfort food. (I don’t have a problem with microwaves as they don’t irradiate food; they heat by energising water molecules.) You may also want to keep a food and mood diary, as simply noting the times when you feel tempted to comfort eat can help you to make tweaks to your routine that can help change habits.

JackyB

This may be due to my having lived in Germany for over 40 years where people are notoriously obsessed with their bowel movements, but I do find that keeping the digestion active is extremely vital for the general well-being. This would have been the No. 1 priority for me and I am surprised it is not mentioned at all in the opening post.

At the other end of the system, going hungry is also a bad idea - small children are always miserable and difficult when they are hungry, as we all know. This also applies to most men. It may affect women, but I can't think of any examples; perhaps it's because we're the ones who put the food on the table, so we know when it's coming and can be patient.

PS. I once invited my sister-in-law for a meal of "foods that make you happy", which I put together after some light-hearted internet research. It certainly seemed to work. Afterwards, we were all in a good mood, and the main reason seemed to be that it left us feeling less bloated and "full-up" than usual.

Hi JackyB. We obviously share a similar approach to eating and enjoying food. It’s something we’re keen to shout about with Nourish, and to build a community to share ideas and inspiration for foods that make us feel great and recipes we love. Do sign up to our newsletter for monthly updates, and follow us on Facebook, Twitter or Instagram for daily tips and inspiration.

NanKate

Thank you Jane for your sensible down to earth advice on self help through stressful times.

'Above the clouds the sun is shining' really is a wonderful saying which I shall pass onto my DS who is going through a very difficult time in his life.

Because I am going through the upset with my DS and also have Polymyalgia I do not want another flare up as I am slowly managing to reduce my steroids.

I am about to have a session of acupuncture and an lucky to have good supportive friends.

I really would benefit from losing a stone. I have been investigating all different types of diets. I am not a big eater but obviously I am eating more than my body needs, I walk every day for about 25 minutes. I should add I also have an under active thyroid.

Can you Jane give me some of your sensible advice on how I can approach weight loss whilst also coping with a very stressful situation.

Many thanks.

Hi NanKate. I’m glad that you have the support of friends during a stressful time. While a crash diet would pile on more pressure, there are simple steps you can take to adjust your calorie intake and help with weight loss. First, I always recommend keeping a food diary, as it helps you make the connections between what and why you eat (for example, if a difficult conversation is a trigger time for comfort eating, or if you snack more in the evening). Also, take a look at your portion sizes, as it’s easy to overload our plates. Try to make at least half your meal wonderful fresh vegetables, then have a portion of protein around the size of your palm and a portion of fibre-rich carbohydrate such as sweet potato, parsnips or pulses (avoid starchy foods such as bread, pasta and potatoes for the time being). Drinking lots of water will swell the food in your stomach, helping you to feel full, while herbal teas such as dandelion and fennel will reduce fluid retention.

I suggest having a light breakfast such as fresh fruit and live yoghurt with seeds, or scrambled eggs, to set your metabolism on a weight-loss path. For lunch, a hearty vegetable soup is a good option. Steamed or grilled lean meat, oily fish, tofu or pulses, plus lots of vegetables (as above) will make a healthy, satisfying supper. If you crave sweetness, have a couple of Medjool dates or fresh fruit (mango is good), or even sniff some vanilla essence! And steer clear of alcohol, especially on an empty stomach, as it will sharpen your appetite.

Finally, it would be a good idea to ask your GP for a thyroid function test, to check that’s not the reason for your weight gain.

billynan

Hello Jane I find this time of year difficult - I don't think I am depressed but I am a bit down and sleeping badly and all I want to eat is carbs. I suspect this is not helping and would welcome some easy fixes to my carb addiction that will improve my mood and sleeping

Thanks for getting in touch, billynan. I find I have trouble sleeping sometimes, so I do sympathise. Let’s start with those carb cravings, which often occur because our body is tired and is looking for a source of energy. Try to opt for complex carbohydrates (deliciously nutty brown rice, a comforting baked sweet potato) and partner them with protein (a piece of chicken or fish, say) so they release their energy more slowly. If you have a sweet tooth, you could enjoy a fruit-based treat, such as stewed apples and poached blackberries, as they contain fibre that reduces the sugar rush.

At night, follow guidelines for a good sleep routine by avoiding technology for at least an hour before bed, making sure your room is neither too hot nor too cold (experts suggest 16-18°C is ideal), and perhaps having a warm bath before slipping between the sheets (the sleepy response is triggered as our body cools). Lavender is traditionally calming and sleep inducing, and magnesium (which is found in milk, among other foods) is known to help relieve insomnia, so try my recipe for lavender-infused milk. You may also want to take a remedy such as the new Kalms Lavender Capsules or magnesium citrate supplements (check with your GP if you’re taking any medication).

Riverwalk

I note that Jane is a proper State Registered Dietician which explains all the good sense and wise words.

I'd like to ask her opinion on vitamins and supplements - so many people seem to take them by the handful.

Hi Riverwalk. Generally, I recommend that we get all the vitamins and minerals we need from our diets, as foods contain a balance of micronutrients that work together. However, there are occasions when supplementation is required – if you’ve been poorly, had treatment that effects levels of certain nutrients, etc. There may be lifestyle issues that can be helped with supplements, too. For example, magnesium citrate may help with insomnia (see my answer to billynan, below), while a lack of sunlight (during the winter, or if we tend not to go outside much) can lead to low levels of essential vitamin D, which can be topped up with a supplement, as well as oily fish, eggs and dairy products. It’s always best to see advice about taking supplements as some may interact negatively with medication, or simply not be necessary. Your GP, a dietician or qualified nutritionist can offer advice.

Pittcity

Is the old adage "A little of what you fancy does you good" true?

Absolutely Pittcity! I would never recommend diets that exclude total food groups. I believe a balanced diet that’s rich in nutrients is best for our wellbeing. We should also enjoy what we’re eating – all those fabulous flavours, textures and aromas of food. And a few treats here and there are a part of that.

Hi Jane,

I work in an office in the middle of a large building, and my room has no windows, and with it being winter I'm getting no sunlight outside of work - I'm worried that this is making me depressed. Can you recommend any foods that would help offset this?

Hello Jane I find this time of year difficult - I don't think I am depressed but I am a bit down and sleeping badly and all I want to eat is carbs. I suspect this is not helping and would welcome some easy fixes to my carb addiction that will improve my mood and sleeping

Hi Jane, thanks for coming on again. I find this time of the year particularly bad for sleeping for some reason. I've limited my caffeine to just one coffee and one cup of tea per day and I never have anything after lunchtime. I don't think I'm worrying about anything particularly. Any advice?

Hello, can you suggest foods to help someone with a hiatus hernia. I'm off many things and just got rid of an ulcer( aspirin) they think was the culprit! I try to eat small meals often and not later than 6. I still get reflux but am anti taking the tablets unless really bad! I'm going on a 12 hour plane journey and am worried about the food and sitting and causing reflux! Many thanks.

I found your article helpful, but was told this week that I have kidney problems plus kidney stones.
I am a vegetarian but have been told I now need to follow a vegan diet, no animal protein, eggs cheese dairy etc so low protein diet but no treatment for low hemoglobin count as medication can damage kidneys? Also low thyroxin levels, So need advice on diet but also still heart broken by my son's death and feel very low anyway.

Great article with lots of helpful advice, I think frequent exercise or taking brisk walks is number one for me, followed by the instant relief of a cosy hot water bottle, with plenty of fruit/veg and some decent chocolate it’s a recipe that does wonders for helping to ease the load and lift the spirit from the gloom, having the radio on is also a really good distraction, as it can often lighten the darkest corners of the mind.

My husband was diagnosed with diabetes 2 a year ago, so we have been on a low carb, high fat diet with as little sugar as possible. We’ve both lost weight, his diabetes numbers are now in the normal range, and at the same time, my panic/anxiety attacks have all but disappeared. Best of all we’ve really enjoyed the new way of eating.

hello Jane, I suffer from a very underactive thyroid and take a whopping great dose of thyroxine every day. In the summer, I'm fine, but as winter comes around I find the cold really gets to me (the disease means I feel the cold acutely) and can leave me unwilling to get out of bed in the morning. I often turn to comfort food - and too much of it - to keep me going, which just makes me feel worse in turn. Do you have any advice?

Hhhhj

This may be due to my having lived in Germany for over 40 years where people are notoriously obsessed with their bowel movements, but I do find that keeping the digestion active is extremely vital for the general well-being. This would have been the No. 1 priority for me and I am surprised it is not mentioned at all in the opening post.

At the other end of the system, going hungry is also a bad idea - small children are always miserable and difficult when they are hungry, as we all know. This also applies to most men. It may affect women, but I can't think of any examples; perhaps it's because we're the ones who put the food on the table, so we know when it's coming and can be patient.

PS. I once invited my sister-in-law for a meal of "foods that make you happy", which I put together after some light-hearted internet research. It certainly seemed to work. Afterwards, we were all in a good mood, and the main reason seemed to be that it left us feeling less bloated and "full-up" than usual.

Thank you Jane for your sensible down to earth advice on self help through stressful times.

'Above the clouds the sun is shining' really is a wonderful saying which I shall pass onto my DS who is going through a very difficult time in his life.

Because I am going through the upset with my DS and also have Polymyalgia I do not want another flare up as I am slowly managing to reduce my steroids.

I am about to have a session of acupuncture and an lucky to have good supportive friends.

I really would benefit from losing a stone. I have been investigating all different types of diets. I am not a big eater but obviously I am eating more than my body needs, I walk every day for about 25 minutes. I should add I also have an under active thyroid.

Can you Jane give me some of your sensible advice on how I can approach weight loss whilst also coping with a very stressful situation.

Many thanks.

I note that Jane is a proper State Registered Dietician which explains all the good sense and wise words.

I'd like to ask her opinion on vitamins and supplements - so many people seem to take them by the handful.

Ann, wine is made from grapes - therefore fruit!