The Impact of COVID-19 on Children and Adolescents’ Mental Health in Germany: Challenges and Solutions

Resisting sugar-containing foods like candy and some soft drinks is difficult, but it is essential to maintaining a healthy mind in a healthy body. Researchers from the Universities of Lancaster and Warwick in (British) and Humboldt (German) discovered that those who eat a lot of foods that contain a large percentage of sugar suffer from a bad mood, compared to those who control their consumption of sugars, and even feel sleepy and tired after eating them.

Vitamin B plays a pivotal role in maintaining a healthy mind, as it activates the nervous system and combats drowsiness and stress. Among the most important types are vitamin B1, vitamin B2 and niacin (or B3) in addition to folic acid (B9). Some foods that contain vitamin B are vegetables, lean meat, nuts, fish, bananas, potatoes and dairy products.

Probiotics are products that contain beneficial organisms and yeasts for the digestive system. They contribute to the maintenance of beneficial stomach bacteria, and they also help reduce anxiety and depression disorders. Products that contain these probiotics include dairy products such as yogurt, as well as pickles. Probiotics can also be obtained from dietary supplements in the form of capsules.

Some scientists link vitamin D deficiency in the body to increased symptoms of depression and a negative impact on mood. It’s not clear if a vitamin D deficiency directly causes depression, but it’s known that people with depression don’t go outside as much and therefore aren’t exposed to enough sunlight. Therefore, it is recommended to be exposed to the sun whenever possible, especially for those who live in areas where winters are long.

Studies conducted on rats showed that magnesium deficiency leads to an increase in fear and anxiety disorders. Therefore, foods rich in magnesium contribute to a person’s sense of calm and maintaining a healthy nervous system. Among the foods rich in magnesium are leafy vegetables such as spinach, cabbage, and chard, in addition to legumes, almonds, and whole wheat flour products.

Zinc is one of the most important minerals for the body, and it helps reduce fear and anxiety. Zinc deficiency in the body causes increased symptoms of depression, nervousness, and violent behavior. Many foods contain zinc, such as oysters, liver, egg yolks, whole wheat flour products, as well as pumpkin and sesame seeds.

Healthy eating doesn’t mean not enjoying a steak from time to time, as long as the meat is not processed or full of fat like hot dogs. Small slices of red meat can be eaten up to three times a week. Red meat contains iron, which fights symptoms of stress.

Brazil nuts contain selenium, which many people don’t get enough. Selenium deficiency in the body causes a bad mood, so it is recommended to eat small amounts of walnuts and nuts on an ongoing basis. Black honey, seafood and vegetables also contain selenium.

Turmeric (or turmeric in some countries) helps to calm inflammation in the body and relieve chronic inflammation that some people suffer from, which affects brain function. The active ingredient in this spice is curcumin, which raises the level of beneficial omega-3 fatty acid in the brain, which helps relieve stress and anxiety.

Mediterranean cuisine is characterized by a variety of healthy and delicious foods. The meal usually consists of vegetables, fish and wholemeal bread with the addition of olive oil, herbs and spices. After the meal can be sweetened with a piece of fresh fruit. Consistently following the Mediterranean diet and giving up foods that contain sugar and white flour leads to improved mood and lower rates of depression, according to a study.

Some mental health organizations advise caution when consuming caffeinated beverages. Although it gives the person a sense of activity, but too much of it leads to stress, depression, and sleep disturbances. Therefore, it is advised to moderate and reduce the amount of coffee or tea, especially before bed.

It is recommended to drink water in sufficient quantities daily to maintain the health of the body and brain. Those who do not drink enough water find it difficult to focus and think clearly. It is usually recommended to drink 6 to 8 glasses of water daily. Drinking a cup of chamomile tea in the evening may also help calm the nerves after a hard day.

A person feels happy after eating a piece of chocolate, which is a pleasant and desirable feeling. Therefore, it is also possible to eat chocolate, provided it is dark, that is, it contains a high percentage of cocoa. You should also pay attention to quantities to maintain weight.