Written by: Christine Wan | Edited by: Zainab Bhatti and Nicole Xu

The Pandemic Diet

Since the start of quarantine, people have found themselves increasingly bored. This state is often associated with a greater energy intake and greater consumption of fats, carbohydrates, and proteins (Muscogiuri et al.). The increased stress associated with quarantine pushes many people to overeat and look towards sugary “comfort foods.” This desire to consume a specific kind of food is defined as a “food craving.” Food cravings involve a broad range of processes including those in the emotional, behavioral, cognitive, and physiological domains.

In particular, craving carbohydrates is associated with increased serotonin production which has positive impacts on a person’s mood. As such, carbohydrate-rich diets could be utilized as a form of self-medicating against stress (Muscogiuri et al.). However, carbohydrate craving is a relatively unhealthy nutritional habit, holding the potential to increase the risk of developing obesity. Obesity stands as a serious medical condition, given that it is associated with chronic inflammation as well as complications related to heart disease, diabetes, and lung disease. Furthermore, all of these conditions have been demonstrated to increase the risk for more serious complications of COVID-19 (Muscogiuri et al.).

Stress resulting from quarantine has also led to sleep disturbances, which positively reinforce the worsening of stress and increased food intake (Muscogiuri et al.). As such, a dangerously vicious cycle emerges. Thus, it is important to consume food containing or promoting the synthesis of serotonin and melatonin during meals, especially dinner.

A large variety of plant species, like roots, leaves, fruits, and seeds, contain melatonin. Specific foods include almonds, bananas, cherries, and oats. All of these may also contain tryptophan- a precursor of melatonin. Protein foods, such as milk and milk products, on the other hand, are the main sources of this sleep-inducing amino acid. Moreover, beyond sleep-inducing properties, milk products can also augment natural killer cell activity and reduce the risk of respiratory infections (Muscogiuri et al.). In other words, these products are able to strengthen the immune system and the immune response.

Other dietary advice includes some information disseminated by the World Health Organization (WHO). A bulk of this information includes limiting salt, fat, and sugar intake as well as increasing consumption of fiber and plant species-echoing the statements referenced above. The WHO also indicates the importance of staying hydrated, limiting alcohol consumption, prioritizing fresh ingredients, making home-cooked meals, taking advantage of food-delivery services, and enjoying family meals. The organization also recommends cooking food thoroughly as well as keeping all utensils and kitchen areas clean (World Health Organization). Additionally, the WHO recommends purchasing long-lasting fruits and vegetables, whole grains, starchy roots, eggs, general milk products, and reduced-fat, shelf-stable milk.

Overall, quarantine and its related aspects have caused nutrition to become a larger priority. From ensuring certain foods are included in our diets to limiting our intake of certain foods, our diets have become increasingly important as a means to decrease and keep negative health effects at bay. 

 Bibliography

Muscogiuri, Giovanna et al. “Nutritional recommendations for CoVID-19 quarantine.” European

journal of clinical nutrition vol. 74,6 (2020): 850-851. doi:10.1038/s41430-020-0635-2.

World Health Organization (WHO). “Food and Nutrition Tips during Self-Quarantine.” World 

Health Organization, 2019, https://www.euro.who.int/en/health-topics/health-emergencies/coronavirus-covid-19/publications-and-technical-guidance/food-and-nutrition-tips-during-self-quarantine. Accessed 7 Feb. 2021.