Q&A with nutritionist Elly Ling on diet links to mental health

Nutritionist Elly Ling is among 1000 therapists to support Duty to Care’s work in providing NHS staff with mental health and wellbeing support. A member of RSPH (Royal Society of Public Health) and qualified with Level 4 Award in Nutrition. Elly’s work focuses on giving personalised one-to-one coaching to help you achieve your health goals. She specialises in Weight Management, Nutrition for Exercise, Plant-based Diets and Pre- & Post-Natal Nutrition.

How have you found lockdown?

E: It coincided with my partner moving in with me and the house being upside down because I was renovating. The first month was seriously trying, my partner was working from home and I started freelancing around this time as well. Luckily we get on really well, I know it can be difficult for people if they are feeling stressed at home. 

Everything slowed down completely, so I focused on my business and taking more mental space for myself. Lockdown feels like it’s been two chapters and the second part has been totally different. 

You try to live as normally as possible but it’s a complete behaviour change.

How has lockdown affected your clients?

E: The scenarios of my clients are so varied. One client was furloughed from a job in hospitality, and now has been told they have lost their job. Some clients work in tech and have been working from home which means they’re dealing with a lack of movement and snacking between conference calls. Other people are finding that they actually now have the time to focus on nutrition.

How are nutrition and mental health linked? How can we be more mindful of this?

E: It’s not always about losing 10kilos, sometimes it’s just about how you feel in yourself. Your mental and physical health go hand-in-hand. There is a direct correlation between food and low mood or irritability. There’s also varying degrees of mental health. If you eat a bag of chocolate, you’ll crash afterwards. Other people might not drink enough water and not be able to focus or suffer headaches. If you’re struggling with PTSD, you might not be eating well or taking care of yourself. Your gut microbiome can really affect how you feel.

Even people who aren’t eating enough food – perhaps they’re trying to lose weight. You might not feel bad, but if you keep it up long-term your body will feel the effects. I think people think they’re invincible, and when you’re young your body can cope with a lot more. But it creeps up on you if you’re not careful, and mental health can do the same.

It’s very important to be mindful of your nutrition, there are people out there who are able to tolerate higher levels of stress. If you work in A&E, you might have higher stress levels and you may be able to work like this for a while. But long-term this can affect your body and mental health.

What advice would you give to NHS staff who might not have access to a kitchen, or may struggle to stay healthy at work?

E: It’s focusing on fresh produce – fruit, salads that you can buy and prepare even if you don’t have a kitchen. Pick whole grains – if you choose bread make sure it’s whole wheat. The lack of cooking can be a challenge and some people may find they’re living off takeaways. I tell my clients it’s about making a conscious effort. For example, choosing a Vietnamese noodle soup might be better than a creamy Indian curry. When lockdown happened, even places like Pret and Leon closed – it’s fast food but it’s a bit healthier. It’s been harder for people to get quick and healthy options.

What healthy snacks would you recommend for NHS staff?

E: Cut up some vegetables, like carrots and have them with hummus. Buy healthier bars like Naked bars. Choose oat biscuits instead of chocolate biscuits. Fruit and yoghurt, or even cereal can be a great snack. I quite like making energy balls, but this might be hard if you don’t have access to a kitchen.

What advice would you give to anyone who is struggling with food during lockdown?

E: All of a sudden people are in the kitchen or near it 24/7. I think looking at the environment they create for themselves. If you’re working in the kitchen, perhaps you need to remove yourself from there. Maybe their routine has gone out of the window and they are sleeping until 11, this lack of structure can mean people are snacking more.

The ‘out of sight, out of mind’ thing does work. Making it harder to get a snack, or buying healthier items can really help. I tell clients to be more mindful of what they are eating. Assessing on a scale of how hungry they are. If they’re actually hungry, then eat, but if they’re just craving chocolate, this might stem from boredom. It’s diverting your attention from boredom eating and snacking to deciding to read a book or go for a walk. Ask yourself, how can I better use this time other than reaching for food?

How can stress or anxiety affect our relationship with food?

E: If you’re struggling with stress or anxiety, you may find yourself reaching for food for comfort. You may find you’re craving this ‘instant reward’ but it is about teaching yourself that in the long-term this won’t make you feel better. There might be some people who are prone to not eating due to anxiety. If they haven’t eaten in five or six hours and are feeling irritable, they might need to push themselves to eat. It’s all about being more mindful of what and when you are eating.

Are there foods that can benefit those struggling with stress and anxiety?

E: High fibre foods and complex carbohydrates are great as they slow down digestion. Make sure you’re getting enough fruits and vegetables. Avoid anything high in sugar as it makes your body go on a rollercoaster ride.

What about caffeine?

E: Everyone’s caffeine tolerance is different, I know if I have coffee late in the day it will affect my sleep. On the whole, the general advice is not to drink caffeine too late in the day, to stop at least six or seven hours before you sleep as this is how long it takes to leave your system.

Too much caffeine can cause anxiety in some people, it can give you the shakes and lead to lack of sleep. It’s also a diuretic so make sure to stay hydrated. It’s all about moderation and understanding if there is a dependency on it, and whether they are using it to replace nutrition.

For more information about sessions with Elly, visit her website WWW.ELLYLING.COM or book in for a session by emailing: NUTRITION@ELLYLING.COM