July / August Newsletter
Welcome to the Buncrana Medical Centre July / August Newsletter.
We are delighted to support the FEEL GOOD FORTNIGHT.
In that spirit we would like to highlight the role nutrition plays on our mood.
Here are 10 FEEL GOOD FOODS:
Almonds:
Almonds are one of the best sources of the mineral selenium, in recent years people have
been eating less selenium but by eating just 3 brazil nuts per day can give you your
recommended daily amount.
Studies have shown increased depression, anxiety and tiredness in people with low
selenium levels, so eating a few brazil nuts as a snack a few times a week can boost your
mood.
Oily Fish:
Omega 3 is an essential fatty acid found in oily fish that is essential for health brain tissue.
About 20% of our brain is in the form of omega 3 fatty acid. A diet high in salmon, sardine
and mackerel improves mood and gives a boost to our brains neurotransmitters.
Oats:
Oats are an extremely good start to the day especially whole oats or pinhead oats. This is
because they have a low glycaemic index, which acts slowly to release energy into the blood
stream, rather than a quick rush of sugar, and this helps prevent sudden dips in blood sugar
and helps keep mood stable. Oats also contain selenium which helps to regulate the thyroid
gland.
Bananas:
Bananas contain the important amino acid tryptophan and also vitamins A, B6 and C, fibre,
potassium, phosphorus, iron and carbohydrate. The amino acid tryptophan helps to build
serotonin, which is the feel good chemical in our brains
Lentils:
Lentils are complex carbohydrates that also have a low GI, they are also high in folate which
can help reduce anxiety and improve heart health. Lentils can also provide iron in the diet.
Chicken:
Chicken and turkey contain tryptophan the essential amino acid used to make serotonin in
the body, it also helps to make melatonin, which helps to regulate sleep and improve
anxiety.
Chicken and turkey also contain tyrosine which can help with depression.
Spinach:
Spinach is high in vitamin B. spinach and broccoli can help boost levels of folate, vitamins
B3, B6 and B12. Serotonin levels can be reduced by low vitamin B levels.
Water:
Water is extremely important for mental and physical wellbeing, even mild dehydration can
impair concentration.
Vitamin D:
Vitamin D is the sunshine vitamin, made by the action of sunshine on our skin, but as most
people in Ireland have low levels of vitamin D we may have to use a supplement or Vitamin
D and calcium rich foods such as yogurts, and other dairy produce.
Dark Chocolate:
Dark chocolate the darker the better, some studies have shown that eating 40g of
dark chocolate can help to boost serotonin levels, reduce stress hormones and
anxiety.
Whatever you eat, EAT IN MODERATION, ENJOY THE FEEL GOOD FORTNIGHT.
And if you are feeling good maybe now is the time to start a new resolution.
Quitting Smoking might be easier in the summertime.
Quitting smoking is one of the best things you can do for your health, but if you have been diagnosed with cancer it is now very important that you stop smoking, it’s never too late.
If you are having treatment for cancer you may respond better if you quit smoking now, you may have fewer side effects and reduce the risk of Cancer progressing. Chest infections are less and wound healing is better if you need surgery. Your ability to fight infection is improved if you need chemotherapy.
Benefits start on day one, in the first 24 hours your blood pressure and pulse rate begin to return to normal, there is more oxygen in your blood, there are less dangerous chemicals in your blood.
Over time your risk of heart disease is reduced, your ability to fight cancer is increased and you reduce the risk of getting another cancer in the future.
FEEL GOOD! KEEP GOOD! QUIT NOW!
WE OFFER SAME DAY APPOINTMENTS FOR ALL CHILDREN AND URGENT PROBLEMS.
THERE IS A REDUCED FEE OF €30.00 FOR CHILDREN UNDER 10!
We are proud to acknowledge 40 years (so far) of dedicated service by Dr. Michael Kennedy.
PLEASE CHECK OUT OUR NEW WEBSITE:Buncranamedicalcentre.ie and sign up for our NEWSLETTER. Leave a reply →