WHAT TO EAT TO BEAT THE BLUES

There are key strategies that you can use to help keep your energy and mood levels on an even keel, says ray Kaur, nutritionist at WW. These include:

CONSUME more protein, which contains essential amino acids such as tryptophan — found in nuts, eggs, meat, fish tofu and poultry — and is associated with healthy brain function. Tryptophan is key to producing the feel-good brain chemical serotonin and low levels have been associated with irritability and depression.

Oily fish, such as salmon and mackerel, also contain omega 3 fatty acids, which have been linked by scientific studies to a reduced likelihood of anxiety and depression.

EAT your greens. Lack of folate, or vitamin B12, in the diet has been connected to a raised risk of developing depression, extreme tiredness, lethargy

and memory problems. Good sources of folate include broccoli and dark leafy greens, including kale and cabbage.

CUT down on caffeine. It can be so easy to have more coffee breaks than usual in lockdown, but too much caffeine — also contained in tea — can leave you feel jittery and tired.

Be mindful of how much coffee and tea you’re drinking and make an effort to switch to caffeine-free herbal teas.

DRINK enough water — if you do not, you can easily be left feeling depleted, lacking in concentration and low spirits. Put a full water jug on your desk to remind you to drink. Aim to have 1.5 to 2 litres a day.

MOVE more. It’s well known that exercise releases endorphins in the brain, which can boost your mood as well as help you to sleep better at night.