Patricia Naeder, RN, BS.

pat@billbaur.com/public

December, 2009 Edition Supplement

RAISE YOUR MOOD FOR THE HOLIDAYS

1-      EAT FOODS WITH B12 AND FOLIC ACID:

Certain foods promote a better mood like foods with B12 and Folic acid. That would be foods like kidney beans, lean beef, broccoli, salmon, spinach, crab, salmon, eggs, low fat cheese.

2-      CARBS CAN PUT YOUR BRAIN IN HAPPY MOOD:

Have your pasta, potatoes, whole grain bread, fortified cereal, pasta and double up on vegetables and fruit because they have key nutrients in them, and anti-oxidant phytochemicals. People generally feel better with these foods. Keep your portions reasonable.

3-      EAT SELENIUM RICH FOODS:

Studies show that selenium’s anti-oxidant properties reduces stress on the brain, which is a contributor to depression. Foods with selenium are: beans, nuts, oatmeal, whole grains, brown rice, nuts, seeds,  seafood, lo fat dairy.

4-      LIMIT ALCOHOL INTAKE:

You will be happier if you do. Alcohol is a depressant in large and regular doses. A few glasses of alcohol can relax you, but when it goes beyond that, it just extracts the Vit B 1 out of your brain, and it destroys the brain nerve circuits.

This can cause memory loss, and disturbances in thinking and reasoning. It also slowly destroys nerves throughout whole body. Most people who drink too much alcohol have numbness in feet and hands. So “Cheers!” but in moderation.

5-      DON’T GO CRAZY WITH CAFFEINE:

One cup of coffee can sharpen you, but beyond three cups it can cause anxiety and even panic attacks.

6-      TAKING A DAILY MULTI-VITAMIN WILL MAKE YOU FEEL BETTER:

      Multivitamins balance your body daily. I also recommend taking an over the counter CoQ10  capsule which strengthens cell energy and repair.

7-      EAT FOODS RICH IN VIT D:

      Salmon, tuna, mackerel, cheese, egg yolk. Fortified foods like breakfast cereals, breads, and milk. Your better health will increase your good mood.

8-      EAT YOGURT AND SOUR CREAM FOR YOUR DIGESTION:

They have probiotics that help keep your intestinal digestion normal. Look for acidophilus, bifidus, and lactobacillus on the label. These are the good bacteria that keep the bad bacteria in check in your intestines, where most of your Immune System actions occur.

9-      EAT LOW SATURATED FAT DIET:

Try to avoid any fat that is solid at room temperature, i.e. butter, fat on meats, cold cut and sausage fats. High fat foods such as steak  inflame the brain and blood vessel walls. Lowering this risk will give you a better mood. New research suspects saturated fat of playing a role in depression.

10-  TREAT YOURSELF TO HALF A BAR OF DARK CHOCOLATE A DAY: Chocolate raises endorphins in your brain and your mood will be elevated. A Dutch study even studied chocolate for lowering blood pressure, and lowering of cardiac disease.  

11-  CUT BACK ON YOUR SMOKING

You will feel so much better if you conquer the smoking demon. Smoking inflames the blood vessels throughout your entire body. It also displaces oxygen, and paralyzes the lungs little sweeping hairs, (cilia) from clearing out mucus for you. You will feel much better not smoking.

The best current method is replacement with anti-smoking mints that you buy in the drug store, and suck on. They come in cherry, mint and cappuccino flavors. You can even throw the cappuccino one in your coffee and drink it.

Good Health to you,

Patricia Naeder, RN, BS

Medical Advisor