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A study showed that 4 out of 10 people reported the symptoms of anxiety or depressive disorder. This pandemic left behind a negative mark on sleeping, eating, increase in alcohol consumption or substance use, worries and stress over. The dietary habits and lifestyles have been changed during the pandemic lockdown.

People are getting anxiety and depression that are directly related to grief, loss, and isolation. Nutritionists are saying this is also because of poor diet.

poor diet is responsible for declination in mental health. Therefore, during such a situation when you are isolated from society a good diet and food significantly work on these issues and stop your brain from getting into negative thoughts.

As per guidelines, stay at home with more access to fresh fruits and vegetables. People, especially children, and teenagers eat less nutritious meals.

They tend to eat more snacks than fruits.

Specialists are also recommending indulging in exercise. negative changes in both diet and exercise showed a significant increase in obesity.

How covid situation affected our mental health

It has been said that people who go through long-term anxiety or depression might have a chance to meet mental disorders.
In recent years many people reported frequent mood swings.

These severe symptoms have increased from 6%-9% during the pandemic especially in under the age of 60. Researchers found that mothers and women, in general, are being the victim in a large number.

Changes that have been noticed in people's lives in quarantine are related to changes to their dietary and physical activity habits.

One survey recorded the fact that people who are seeing negative changes in their exercise, simultaneously reported poor mental health conditions.

Another survey proved that people with high nutritious food reported fewer symptoms of depression and anxiety.

How covid pandemic changed eating habits

WHO world health organization stated to change them from tasty one to a healthy one. Only one's immune system can fight against the coronavirus.

Therefore WHO specifically gave much emphasis on highly nutritious food.

Fast foods and packaged food

Multiple studies proved that people eating less but eating only fast foods, snacks, and packaged foods. Whereas some of the people brought healthy changes like consumption of fruits and vegetables.

Many of them suffered from food insecurity. this is because of loss of job and sudden changes to their living situation. That's why they bought cheaper foods and eating less.

Effect on people with an eating disorder

People with eating disorders experienced increased restricting, binging, purging, and exercising behavior during the pandemic situation. Still people with eating disorders experiencing a greater level of binge eating behavior.

Changes in physical activity

With the changes in dietary style, people are also reporting changes in exercise levels. There has been seen a considerable decrease in physical activity.

People are more tended to sedentary behavior. An estimate shows that University students and women, in general, are getting more into exercise activities while young people are losing interest in it because of the increase of sedentary behavior.

Weight

Over the past years, people reported that they are gaining weight. One study showed that people who have excess weight before the pandemic tended to get more weight gain during a pandemic.

But obviously, not everyone is the same. Furthermore, some studies showed up 19% of US people losing weight. These factors are specifically linked to inadequate sleep, eating snacks after dinner, stress eating, and a heavy breakdown in physical activity.

How diet can support mental health

Diets vary widely all over the world, influenced by incomes, lifestyle, culture, etc.
Yet some common dietary habits go for every person. Particularly now when people are staying at home due to covid, drink plenty of water and 60 minutes exercise every day.

The gut microbiome is highly influenced by what we eat, drastically affects our mood and behavior. food that is nutritionally rich and high in fiber such as fruits and vegetables, increases the consumption of those to improve overall health. These factors protect against depression. adversely highly processed foods leave a negative function on the brain and mental health.

Following a Mediterranean diet that is high in vegetables, fruits, whole grains, seafood, and olives and low in red meat and dairy products may help reduce the risk of depression. A Mediterranean diet with fish oil improves mental health. This diet carries healthy unsaturated fats such as omega 3 fatty acids to help reduce symptoms of depression. As we know there's a significant connection between diet and mental health, keep yourself more into healthy proteins.

Tips to mold into new normal

As we are almost the end of the quarantine phase, everything is getting back to normal. Therefore here we go with 5 tips for a New Normal.

Envision

After this lockdown, things won't be same as it was before. Instead of regretting old things, cherish the same and welcome the new Normal. For this start with blank paper. likewise, if you are not able to attend your favorite workout group then simply call a friend and go for a walk with her.

Set a goal

As soon as you draw your vision just set a mindset to the goal you want to achieve. Keep in mind that your goal must be realistic, actionable, motivating, measurable.

Make a plan

Set a schedule to work out those goals you have decided. this is the quickest way to reach. But don't plan something overwhelming or anxiety-provoking schedules. These don't work eventually.

Focus on nutrients

Try to boost your body with new healthy intakes which are rich in nutrients, iron, omega 3, vitamin B12, and zinc. Fill your plate with fruits, veggies, dairy, and whole grains. You may add some for taste buds such as sweets, refined grains, and processed meats.

Be relax

Don't overthink in this new situation. Just have realistic expectations and practice self-acceptance. Talk more positive words and get the company of positive support.

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