For many people, January is the hardest month of the year - the excitement and joy of Christmas are well and truly over; the days are long, dark and cold; finances are tight after overspending in December; and many of us have given up something we enjoy eating or drinking to counteract the indulgence of the festive season.
In fact, the third Monday in January has become well known as Blue Monday, as it is supposedly the most depressing day of the year. While this might just be a marketing gimmick, it serves as a reminder of the importance of looking after our mental health, whether through exercise, self-care or eating the right food.
It is not just our own emotional wellbeing we need to take care of, but our kids’ too. We often think that poor mental health is something that develops as we get older, but one in five youngsters between eight and 25 years old have a probable mental disorder, according to NHS figures.
Factors that affect young people are the cost of living crisis, bullying, concerns over climate change, family problems, schoolwork, traumatic events, and physical, emotional or sexual abuse.
As such, more and more children are self-harming, turning to substance abuse, having suicidal thoughts, and developing eating disorders. In fact, 12.5 per cent of teens between 17 and 19 years old had issues with food in 2023, compared with just 0.8 per cent in 2017.
This year’s Children’s Mental Health Week is taking place between February 3rd and 9th to raise awareness of the scale of the problem in the UK and promote ways to improve emotional wellbeing in the future generation.
This includes learning the importance of eating well, as food has a big impact on our mood.
What we put into our body affects how we think and feel; while this sounds obvious, many people dismiss the link between diet and mental health.
However, eating regularly, staying hydrated, reducing caffeine and sugar, and consuming healthy fats, whole grains, protein, fruits and vegetables all help avoid feelings of hopelessness and boost our energy.
They help to regulate blood sugar, release energy slowly, maintain hydration so you don’t feel sluggish and can concentrate better, and make us feel physically well. This is half the battle to having good mental health.
The question most parents want to know is what foods should their little ones be eating to improve their mental health.
Lots of water
The first one is simple and inexpensive; it’s water. Being dehydrated can make you feel lethargic and give you headaches, which is why it is important to encourage children to drink water regularly throughout the day.
Fruits and vegetables
Fruits and vegetables have a variety of vitamins and minerals, helping to boost nutritional intake. Some are particularly beneficial for moods, including bananas, berries, citrus fruits, apples, kiwi, and carrots, lettuce, cucumber and spinach.
Berries contain antioxidants to reduce depressive symptoms, citrus fruits help manage the stress response, and leafy greens are high in omega-3 and magnesium, which helps regulate emotions, relax the body, and treat insomnia.
Protein
Eating a protein-rich diet full of fish, poultry, meat, eggs, dairy, nuts, seeds, pulses and soya products can really help children with their emotions.
This is because protein contains amino acids, and these are used by the brain to create neurotransmitters, which are needed for emotional regulation.
Many children fail to get enough protein in their diet, so make sure you include a portion in every meal. This could include yoghurt, oats, or beans, as well as meat and fish.
Healthy fats
Healthy fats are known to help with brain health, but did you also know this has a knock-on effect with mental health too? Nuts, seeds, avocados, and oily fish contain omega-3 and omega-6, which help the brain to keep functioning well.
Fats have had a bad reputation over the last few years, but it is important to have fat in your diet, as it helps cells to function, allows the body to absorb vitamins, balances hormones, insulates the body, and provides energy, which can boost mood.
While fats are an essential component of a healthy diet, it is best to avoid having lots of trans fats, which are found in processed food like fried food, cakes, cookies, margarines and pastries.
Wholegrains
Carbohydrates are also essential for a well-balanced diet, as they provide a good source of energy. This is particularly important for children, as it encourages them to be active and avoids sharp energy drops after exercising.
However, carbs aren’t just bread and chips, as there are much healthier alternatives you can give to your little ones. These include wholegrain cereal, brown pasta or rice, starchy vegetables like sweet potatoes, whole fruit, legumes like beans and lentils, and quinoa.
Every meal should have a portion of carbohydrates for children, as they need these to grow, keep their brains alert and functioning, regulate their nervous system, and boost their immunity.
Probiotics and prebiotics
Looking after gut health has also been shown to improve mood by triggering the brain to produce the happy hormone serotonin, which is why including probiotics and prebiotics in a diet is sensible.
All foods are ok to have in moderation, and good luck to the parent who tries to eliminate sugar entirely from their child’s diet, but it is sensible to avoid eating some things all the time.
Sugary foods
Sugar is in so many things, it’s nearly impossible to avoid it altogether. However, some foods have an extremely high sugar content, such as fizzy drinks, cakes, sweets, and even tomato ketchup. So it is best to cut down on these.
White bread
White bread is highly processed and contains lots of sugar as well, resulting in spikes in blood sugar levels and, subsequently, big crashes. The same is true for white pasta and rice, so stick to the brown or wholegrain versions instead.
Sweeteners
Many people are quick to swap sugary foods for ‘sugar-free’ alternatives, such as Diet Coke or ‘light’ dressings. However, they contain lots of sweeteners instead, which could also exacerbate mental health problems.
A better idea is to use honey, date paste, or other dried fruit as natural alternatives to sugar.
Trans fats
Trans fats have also been linked to depression, so it is best to steer clear of them. The problem is foods with trans fats in, such as cakes, cookies, fries, and pizzas, are also moreish, making it hard to put them down.
There are a lot of trans fats in processed foods, which also contain high levels of sugar and salt. Therefore, the best solution is to make as much as you can from scratch.
Although this can sound daunting, many homemade dishes are incredibly quick and easy, while still being much healthier for you.
If you don’t know where to start our online cooking course teaches youngs people the basic kitchen skills they need to be able to master any recipe they come across.
Swapping a processed ready meal for a homemade dish full of protein, healthy fats, vegetables and wholegrains will help kids improve their mood and make them feel stronger and more confident, and most importantly, more like themselves again.
For more information on our online cooking course for your DofE skills contact Nikki Geddes.