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.

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.

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.

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.

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.