Good Health - May 2014

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N E W S PA P E R S

Update On Mental Health

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ome people think that only people with mental illnesses have to pay attention to their mental health.

But the truth is that your emotions, thoughts and attitudes affect your energy, productivity and overall health.

Good mental health strengthens your ability to cope with everyday hassles and more serious crises and challenges.

Good mental health is essential to creating the life you want.

Now, during Mental Health Month, is a good time to take stock of your mental well-being and its connection to overall health.

Just as you brush your teeth or get a flu shot, you can take steps to promote your mental health. A great way to start is by learning to deal with stress.

How stress hurts Stress can eat away at your well-being, like acid eating away at your stomach. Actually, stress can contribute to stomach pains and lots of other problems, like headaches, insomnia, overeating, back pain, high blood pressure, heart disease and stroke, irritability, vulnerability to infection, and

poorer brain functioning.

Stress also can lead to serious mental health problems, like depression and anxiety disorders. If you think you have such a problem, you can get help.

Of course you can't magically zap all sources of stress. But you can learn to deal with them in a way that promotes the well-being you want — and deserve. You can figure out ways to cope better with whatever comes your way. And decades of research suggest which steps are most likely to work.

Are you too stressed?

Your stress reaction can boost your performance and get you through a crisis. But too much stress can lead to serious problems.

If you're concerned about your well-being, take a look at the symptoms of stress overload: • fatigue • headaches • loss of concentration • difficulty making decisions • inability to control anger

• increased use of alcohol, caffeine, cigarettes or drugs • increased or decreased eating • feeling overwhelmed • thinking often about what you need to do

The evidence The concrete steps mental health professionals suggest are not based on guesses, fads or advice from grandma (though she probably got a lot right). They represent hundreds of research studies with thousands of participants, often conducted over decades and backed by major univerContinued on page S-3

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NASSAU HERALD — May 1, 2014

good health

COMMUNITY

May 1, 2014 — NASSAU HERALD

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SOUTH NASSAU: Award-Winning Nursing Care There is no substitute for excellence — and at South Nassau Communities Hospital, our highly trained nurses and medical staff are completely dedicated to providing compassionate, patient-centered care.

Our nurses’ dedication to quality of care has earned many awards and distinctions, including: s !MERICAN .URSES #REDENTIALING #ENTER !.## Recognized as a Magnet Hospital

s !MERICAN #OLLEGE OF 3URGEONS #OMMISSION ON #ANCER Outstanding Achievement Award

s 5 3 .EWS 7ORLD 2EPORT High-performing ranking in Gastroenterology/GI Surgery and Neurology/Neurosurgery

s !MERICAN (EART !SSOCIATION !MERICAN 3TROKE !SSOCIATION Get With The GuidelinesÂŽ Gold Performance Achievement Award for coronary artery disease for the third consecutive year

s !MERICAN 3OCIETY FOR -ETABOLIC AND "ARIATRIC 3URGERY Recognized as a Bariatric Surgery Center of Excellence for the sixth consecutive year s !ETNA Designated an Aetna Institutes of QualityÂŽ Orthopedic Care Facility for total joint replacement

s !MERICAN (EART !SSOCIATION !MERICAN 3TROKE !SSOCIATION Get With The GuidelinesÂŽ Stroke Gold Plus Quality Achievement Award s %MPIRE "LUE #ROSS "LUE 3HIELD Designated as a Blue Distinction Center for Knee and Hip Replacement

For more information about South Nassau Communities Hospital, call 877-SOUTH-NASSAU or visit www.southnassau.org.

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SOUTH NASSAU COMMUNITIES HOSPITAL | ONE HEALTHY WAY, OCEANSIDE, NY 11572 | 877-SOUTH-NASSAU | WWW.SOUTHNASSAU.ORG

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sities or government agencies.

This research shows that how good you feel is to a fairly large extent up to you.

No matter how stressful your situation, you can take steps to promote your well-being.

We're not talking about huge changes to your lifestyle, either. We're talking about reasonable steps that if used consistently can increase your comfort and boost your ability to build a rewarding life.

People can thrive even in the face of stress and you can build more of the life you want.

Keep in mind that your mental health is one of your greatest assets. It helps you focus at work, overcome obstacles, get along with the people around you and even fight off illness. And there are simple, effective tools you can use to support this vital asset.

*****

The 10 Tools These proven tools, according to Mental Health America, can help you feel stronger and more hopeful.

Improve mental and emotional health by taking care of yourself In order to maintain and strengthen your mental and emotional health, it’s important to pay attention to your own needs and feelings. Don’t let stress and negative emotions build up. Try to maintain a balance between your daily responsibilities and the things you enjoy. If you take care of yourself, you’ll be better prepared to deal with challenges if and when they arise.

Taking care of yourself includes pursuing activities that naturally release endorphins and contribute to feeling good. In addition to physical exercise, endorphins are also natu-

NASSAU HERALD — May 1, 2014

what is good, positive, and beautiful as you S-3 go about your day.

Limit unhealthy mental habits like worrying. Try to avoid becoming absorbed by repetitive mental habits — negative thoughts about yourself and the world that suck up time, drain your energy, and trigger feelings of anxiety, fear, and depression.

rally released when we: Do things that positively impact others.

Being useful to others and being valued for what you do can help build self-esteem.

Practice self-discipline. Self-control naturally leads to a sense of hopefulness and can help you overcome despair, helplessness, and other negative thoughts.

Appeal to your senses. Stay calm and energized by appealing to the five senses: sight, sound, touch, smell, and taste. Listen to music that lifts your mood, place flowers

where you will see and smell them, massage your hands and feet, or sip a warm drink.

Engage in meaningful, creative work.

Do things that challenge your creativity and make you feel productive, whether or not you get paid for it – things like gardening, drawing, writing, playing an instrument, or building something in your workshop.

Make time for contemplation and appreciation. Think about the things you’re grateful for. Mediate, pray, enjoy the sunset, or simply take a moment to pay attention to

1. Connect with others 2. Stay positive 3. Get physically active 4. Help others 5. Get enough sleep 6. Create joy and satisfaction 7. Eat well 8. Take care of your spirit 9. Deal better with hard times 10. Get professional help if you need it

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“

The Attentiveness and Treatment I received at St. John's Emergency Room was Superb.

David Sachs

”

MEET MEMBERS OF THE EMERGENCY DEPARTMENT TEAM Maureen Quinn, RN; Victoria Backus, RN, Director, Emergency Services; Rajiv Prasad, MD, Chairman, Emergency Department; and Gerard Francois, Physician Assistant

Dedication. Experience. Caring.

327 Beach 19th Street, Far Rockaway, New York 11691

718-869-7000 • www.ehs.org

May 1, 2014 — NASSAU HERALD

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Somewhere over “The Rainbow of Food Colors”

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By Linda Fiveson

more flexible and adaptable.

Synthetic colors are most often found in processed foods to make them look more appetizing and tasteful although they add no flavor at all. This is perceived as a benefit in many cases. Synthetic colors are more desirable than natural ones because they are less expensive, easier to blend and they impart a deeper, more extensive range of colors.

It's always important to read labels to see what's in them. The fewer ingredients, the healthier the food. Natural is better than artificial and unprocessed is healthiest of all.

We want to eat colorful diets but we want to know where the color is coming from. It will determine where your health is going.

Believe it or not, studies show that the colors of home and dining furnishings influence our appetites and the foods we eat. And, the colors of our dishes too. Look for a follow-up article coming in the near future.

Linda Fiveson is a nutritionist in Syosset. In addition to counseling, she manufactures and sells her own line of foods that are all free of flour, sugar, gluten and refined carbohydrates. For more information call (516) 496-2300 or visit her website at www.lindafiveson.com.

*****

The Bristal Assisted Living | Where Every Day Means More TM

I am living a new chapter in my LifeStory

Tom, Resident of The Bristal

Visit thebristal.com/truelifestories to listen to my LifeStory.

Lynbrook | 8 Freer Street (516) 593.2424 North Woodmere | 477 Hungry Harbor Rd (516) 336.2600

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That their nutritional value can be determined by their color?

Well, there’s definitely some truth to it and scientists say that color also has a significant impact on how appealing or unappealing a particular food is to us.

Color psychology, as applied to food, is a relatively new branch of study but it is already changing the way we think about food and the food choices we make. Different color edibles provide different nutrients so it makes sense that we should “mix it up” and consume a variety of colorful foods.

With foods that span across a rainbow of colors and beyond, our options are limitless. Think about how colorful fresh fruits and vegetables are for example. Not only do they come in many different colors and shades, they provide many different vitamins and minerals as well.

The GREEN color of many fruits and vegetables comes from Chlorophyll, a natural plant pigment. These foods contain folates and lutein, which is a natural yellow pigment.

They are excellent sources of vitamin K, folic acid, potassium, carotenoids and omega-3 fatty acids. These can help prevent neural tube defects in pregnancy, lower blood pressure, assist with blood coagulation and fight bladder and colon cancers.

YELLOW fruits and vegetables get their coloring from lutein too, which is mainly known for maintaining eye health. These foods also offer benefits from the vitamin C they contain.

ORANGE fruits and vegetables are rich in beta-carotene. This antioxidant is often referred to as the “vision vitamin” even more so than lutein. It also benefits the immune system and is believed to reduce heart disease and prevent lung, stomach and esophagus cancers. Beta-carotene is good for our skin and bone health as well.

The RED color of fruits and vegetables is predominantly from lycopene, the carotenoid that is believed to reduce the risks of heart attacks and prostate cancer. Tomato based products have the highest concentration of lycopene. When heated, they are more easily absorbed by the body giving us better health benefits. Red fruits and vegetables contain vitamin C, folic acid and flavonids. They have antioxidant, anti-inflammatory and antiviral properties and help maintain the health of small blood vessels and connective tissues.

Cranberries are an exception; they are unlike other red fruits in that they get their color from anthocyanins rather than lycopene. They are a good source of tannins which protect cells by not allowing bacteria to become attached to them.

BLUE and PURPLE fruits and vegetables

(even those which have reddish hues) get their colors from the phytochemical known as anthocyanin. They are good for healthy hearts and blood pressure. Darker shades of blue and purple have higher concentrations of anthcyanin and are therefore, more beneficial to our health. As a side note, blueberries have the highest antioxidant activity of all foods.

Despite the many healthy options out there, did you know that the majority of Americans do not diversify the food colors in their diet? Instead they sadly stay focused on BROWN, BEIGE and WHITE! You might be puzzled for a minute trying to bring an image to mind of brown, beige and white fruits and vegetables. That’s because there aren’t too many. Except for maybe mushrooms or the leaves on old, rotting vegetables, what is there?

Potatoes? Too much starch. You know what I’m talking about — brown and beige foods are the ones with a lot of refined starches, sugars and fats. They are the ones that harm rather than help us. The reality is that beige and brown foods lack the vibrant colors that make up a wholesome and nutritious diet and if you take note, there’s no place for these dull colors in the rainbow. These non-nutritious foods include breads, pasta, French fries, breaded foods, grains, wheat, matzah, wraps, sweets, nuts, peanut butter, pretzels, chips. In other words, the junk foods, the ones that are making us fat and unhealthy!

Remember, colorings are added to foods too so not all colorful options are healthy ones. In this day and age I don’t think many of us would be surprised to learn that some of the foods we eat aren’t“really” the color they appear to be at all.Instead, they’ve been enhanced or changed with natural and artificial dyes. This might sometimes be done to make it taste better but more often, it’s to make it look better because many food colorings have no flavor at all.

Spices and seasonings have long been added to food to enhance its taste. Preservatives have been added to slow spoilage, improve or maintain its freshness and safety and preserve it. Vitamins and minerals are added to fortify food and make up for all that was lost in the processing stages. Coloring's prime purpose is to beautify.

Color additives include all substances capable of imparting color. They fall under the jurisdiction of the FDA in the United States to ensure that they are accurately labeled and safe. It makes one wonder how safe they really are when millions of Americans have allergies and bad reactions to them. Nonetheless, color additives are in many food products. They are classified as either natural or synthetic.

Natural colors come from (natural) sources such as fruits, vegetables, minerals and animals. Not only are these more expensive than their synthetic counterpart, their colors are more subtle and they often add flavors to food which may or may not be desired. On the other hand, synthetically produced colors are made and used by man. This makes them

NASSAU HERALD — May 1, 2014

Who would have thought that the color of foods are a criterion for how healthy the foods are?

HEALTH MEMOS

Bristal Assisted Living offers advice on coping with depression

Comfort Keepers: Expanding to your community

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omfort Keepers is owned by Oceanside resident Judy Geier. Comfort Keepers is a worldwide franchise servicing Nassau County and surrounding areas. Its main goal is enabling independent living at home with respect and dignity.

Comfort Keepers aims to keep seniors in their own homes while providing non-medical care and companionship. Although elders are the main focus, all adults are serviced, including pregnant women.

The many services provided by Comfort Keepers include conversation, companionship, meal preparation, light housekeeping, errand services, grocery shopping, respite or relief for the family, medication reminders, grooming and dressing guidance, incidental transportation, laundry and linen washing, recreational activities and crafts, mail assistance and organization, periodic review and communication, and emergency monitor systems. Caregivers are certified by The Alzheimer’s Association of Long Island.

Each caregiver is equipped to meet the needs of any and all patients. All have cars and have been subject to criminal and DMV background checks. In addition, all employees are bonded and insured.

A free in-home client assessment is done so that your loved one is assured the correct caregiver “match” for his/her specific needs.

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Comfort Keepers 516-442-2300 Email: CK786@comfortkeepers.com

Health memos are supplied by advertisers and are not written by the Herald editorial staff.

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The Bristal Assisted Living Communities • www.thebristal.com

Health memos are supplied by advertisers and are not written by the Herald editorial staff.

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any of the changes we face as we grow older such as retirement, the death of friends and loved ones, increased isolation, or medical problems can lead to depression.

Left untreated, depression can impact your physical health, impair your memory and concentration, and prevent you from enjoying life.

However, Karen Caroppoli, LPN, Executive Director at The Bristal at East Northport says, “Depression is not a normal or necessary part of aging, and there are many steps you can take to overcome the symptoms.”

• Get enough sleep. When you don’t get enough sleep, your depression symptoms can be worse.

Aim for somewhere between 7 to 9 hours of sleep each night.

• Maintain a healthy diet. Avoid eating too much sugar and junk food. Choose healthy foods that provide nourishment and energy, and take a daily multivitamin.

• Participate in activities you enjoy. Pursue whatever hobbies or pastimes bring or used to bring you joy.

• Volunteer your time. Helping others is one of the best ways to feel better about yourself and expand your social network.

• Learn a new skill. Pick something that you’ve always wanted to learn, or that sparks your imagination and creativity.

The Bristal Assisted Living communities have facilities in Armonk, East Meadow, East Northport, Lake Grove, Lynbrook, Massapequa, North Hills, North Woodmere, Sayville, Westbury, White Plains and Woodcliff Lake, N.J. For information on The Bristal Assisted Living Communities, visit www.thebristal.com.

Mercy Medical Center delivers state-of-the-art diagnostic services

Oceanside Care Center is ready for another 50 years of supporting the community

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ceanside Care Center has been proudly serving the community of Oceanside for 50 years. OCC is a premier 100bed skilled nursing and rehabilitation care center, providing high-quality care to each resident according to his or her needs.

In honor of reaching its Jubilee year, Oceanside Care Center will be revamping its building and rejuvenating its image. Besides the exciting aesthetic developments, OCC will soon be enjoying a brand-new website with visitors able to take a stunning video tour of the home.

Oceanside Care Center has also greatly expanded its online presence and social media efforts.

Oceanside Care Center provides top-notch short-term rehab and long-term care to its residents, consisting of physical, occupational and speech therapy. OCC is known for its first-rate stroke rehab program, which utilizes unique Saebo-Flex rehab technology that is the only one of its kind in Nassau County. OCC also has a renowned Alzheimer’s/ Dementia program and an excellent hospice program. Other specialty care services include cardiology, dentistry, podiatry, neurology and psychiatry.

Mercy Medical Center, Rockville Centre 516-62MERCY www.MercyMedicalCenter.info

Health memos are supplied by advertisers and are not written by the Herald editorial staff.

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Oceanside Care Center 2914 Lincoln Ave., Oceanside 516-536-2300 Health memos are supplied by advertisers and are not written by the Herald editorial staff.

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ercy’s Department of Radiology and Imaging provides the highest level of care and service in the area of diagnostic imaging, therapeutic, and consultative services to doctors, inpatients and outpatients.

The department contains the most modern facilities and equipment for the diagnosis and treatment of cancer and other serious illnesses.

The hospital’s stellar Imaging Department includes PET/CT scanning, a critical test in managing cancer and other illnesses. Also, our two new, low-radiation dose, 64-slice CT scanners rapidly perform sophisticated exams. Convenient appointment times are available day, evening and weekends.

Mercy is a leader in providing comprehensive breast health care — with screening, diagnosis, treatment and follow-up all in our on-campus Women’s Imaging Center. Highly-skilled radiologists and breast surgeons offer a complete range of treatment options, and the latest in full reconstructive procedures. Mercy has a Patient Navigator to assist newly diagnosed, living with, or survivors of cancer.

For information, call 516-62MERCY.

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May 1, 2014 — NASSAU HERALD

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HEALTH MEMOS

A new standard of care in dental implants

Health memos are supplied by advertisers and are not written by the Herald editorial staff.

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Health memos are supplied by advertisers and are not written by the Herald editorial staff.

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hanks to the field of oral implantology, or dental implants, a new standard of care has emerged and teeth can now be restored for both functionality and aesthetics.

Dental implants can also help people with increased chewing capacity and improved speech in addition to their appearance.

Tooth loss can result in shrinkage of gums and jawbones, and up until recently there were many folks with partial tooth loss who could not live normally. Dental implants and oral rehabilitation has opened the doors and mouths with increased treatment possibilities for many patients.

Dental implants rely on the bone for support and are substitutes for natural tooth roots. If you are missing one or more of your natural teeth, oral implants might be the right solution for you. People with adequate bone level and density who are not prone to infection and can maintain the best oral hygiene would be good candidates for dental implants.

There are varying types of implants that are available, but the basic definition is that it is a device, or fixture, that is surgically placed into the jaw bone to replace one or several lost roots of teeth. Implants are the surgically placed part which goes either into, or sits on top of the jawbone, while the actual tooth or teeth that go on top of the implant(s) are referred to as the prosthesis.

There are basically two distinct phases to the implant procedure, including a surgical phase, and a prosthetic phase. If you are missing one or more of your natural teeth, no matter what age you are, dental implants may be your best solution. They are a long-lasting and pleasing alternative to missing teeth.

Multi-Specialty Group at Clocktower Dental Associates 110 New Hyde Park Rd., Franklin Square 516-352-1000 • info.ctd@clocktower-dental.com

Our patients are happy to choose Mercy for their physical rehab.

You should choose Mercy, too.

NEW EXPANDED DAY, EVENING & WEEKEND APPOINTMENTS AVAILABLE FOR YOUR CONVENIENCE! Among Mercy’s premier services is its comprehensive Outpatient Physical Medicine and Rehabilitation program. Led by our board certified physiatrist, Perry Stein, MD, acknowledged as a top rehabilitation specialist by U.S. News and World Report and New York Magazine, our expert team is dedicated to getting you up and functioning at your maximum abilities as quickly as possible.

Mercy’s outpatient services include physiatry, physical therapy, occupational therapy and speech therapy. Utilizing state-of-the-art equipment and techniques to help patients reach their highest possible level of function and independence.

For information and appointments, call (516) 62MERCY (63729)

Catholic Health Services

1000 N. Village Avenue Rockville Centre, NY 11571 (516) 62MERCY mercymedicalcenter.chsli.org

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our heart works hard for you, maybe it’s time to consider taking some steps to help that vital organ do its work. Dr. Yating Lee, of Belle Harbor Family Practice, offers these recommendations for maintaining a healthy heart.

• Control your blood pressure. Blood pressure is the force of your blood against your arteries. High blood pressure increases your chances of heart disease. Worse yet, high blood pressure has few symptoms. You can lower your blood pressure by reducing your salt intake, staying active and exercising regularly and maintaining a healthy weight.

• Lower your cholesterol. High levels of blood cholesterol increase your risk of heart attack and stroke.

• Try to keep your intake of salt to one teaspoon a day, including the salt contained in packaged and prepared foods.

• Maintain a healthy diet. Try eating plenty of fruits and vegetables, low fat dairy foods and limit saturated and trans fats. Saturated fats are solid at room temperature. The majority of saturated fats come naturally from animal fats and dairy products. Try replacing them with fish, nuts and beans. Another name for trans fats is “partially hydrogenated oils.” They can raise your risks for heart disease, stroke and diabetes.

• Be active for one to two hours a day. Limit tv watching and time spent in front of the computer.

• Maintain a healthy weight.

• Quit smoking.

St. John’s Episcopal Hospital 327 Beach 19th St., Far Rockaway • 718-869-7000

NASSAU HERALD — May 1, 2014

Healthy tips for your heart

May 1, 2014 — NASSAU HERALD

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Healthy diet Eating with mental health in mind

Feed the brain

Superfoods that benefit mind as well as body problem-solving speed. It also has anti-inflammatory properties and it’s high in Vitamin K (which is also known as a brainfriendly vitamin).

We all know the important of eating well to improve our physical health, but the all-important superfoods can do wonders for a mental health as well. Recent research indicates that dietary changes may improve cognitive function and reduce symptoms of depression, anxiety and other mental health disorders.

#6 Broccoli Broccoli is also high in Vitamin K, which has been found to enhance brain function. Vitamin K has been found to reduce your chances of developing agerelated dementia.

#1 Oily Fish Numerous studies have revealed that “oily” fish like salmon, mackerel and trout promote optimal brain health. These fish contain high levels of the Omega-3 fatty acid DHA. Other “oily” fish that are high in DHA include sardines. and certain shellfish, such as mussels.

You’ve probably heard the expression, “you are what you eat,” but what exactly does that mean? Put simply, food is fuel, and the kinds of foods and drinks you consume determine the types of nutrients in your system and impact how well your mind and body are able to function.

Drinks Avoid: Sugary drinks and excessive amounts of caffeine. Sugary drinks have empty calories and damage tooth enamel. Caffeine dehydrates you. Studies show that even mild dehydration can cause fatigue, difficulty concentrating, and mood changes1, in addition to physical effects like thirst, decreased or dark urine, dry skin, headache, dizziness and/or constipation.

Try to: Drink at least eight glasses of water a day (about 2 liters) to prevent dehydration. If you feel like you need some caffeine, limit yourself to one cup of coffee, or try tea. Tea has lower amounts of caffeine than coffee and has lots of antioxidants-chemicals found in plants that protect body tissues and prevent cell damage.

Breakfast Avoid: Skipping breakfast. Breakfast is needed to fuel your body (including your brain) after going without food during sleep and also jump-starts your metabolism for the day.

Skipping meals leads to fatigue and feelings of “brain fog.”

Try to: Incorporate a healthy breakfast into your routine. If you’re tight on time in the mornings, grab a whole grain granola bar, yogurt and a piece of fruit to get you off to a good start.

Lunch and Dinner Avoid: High-fat dairy, and fried, refined and sugary foods, which have little nutritional value.

In addition to contributing to weight gain, and conditions like diabetes, research shows that a diet that consists primarily of these kinds of foods significantly increases risk of depression.

Try to: Eat a diet that relies on fruits, vegetables, nuts, whole grains, fish and unsaturated fats (like olive oil). People who follow this kind of diet are up to 30 percent less likely to develop depression than people who eat lots of meat and dairy products

Mind and Body Boosting Nutrients Folate (Folic Acid, Vitamin B9): Increased intake of folate is associated with a lower risk of depression.4 Folate is especially important for pregnant women, but everyone needs folic acid for production of cells. It is especially important for

healthy hair, skin, nails, eyes, liver and red blood cell production.

Leafy green vegetables like spinach and kale, fruits, nuts, beans and whole grains have high amounts of folate, or folic acid.

Vitamin D: Rates of depression are higher in people with Vitamin D deficiency compared to people who have adequate levels of vitamin D. Lack of Vitamin D is thought to play a role in Seasonal Affective Disorder, which is depression that commonly starts in the fall, lasts through winter and subsides in the sunnier spring and summer months.

Vitamin D is needed to help the body absorb calcium for strong teeth and bones, and the health of muscles and the immune system.

Vitamin D deficiency is associated with heart disease and increased risk of heart attacks.

Most foods do not naturally have Vitamin D, but many are “Vitamin D fortified.” Fatty fish like salmon and tuna have the most naturally occurring Vitamin D. Other foods like milk, orange juice and breakfast cereals have Vitamin D added.

Our bodies also produce Vitamin D as a result of being in the sun. Five to thirty minutes of sun exposure twice a week generally produces enough Vitamin D, with lighter-skinned people requiring less time than those with darker skin. Keep in mind that time in the sun beyond the suggested amounts above requires use of sunscreen to prevent skin damage and reduce risk of skin cancer. Vitamin D supplements may be used in fall and winter months.

Omega-3 Fatty Acids: Some studies suggest that omega-3s may be helpful in the treatment of depression and seem to have a mood-stabilizing effect. Omega-3 essential fatty acids may also help boost the effectiveness of conventional antidepressants and help young people with ADHD. Omega-3 fatty acids are thought to be important in reducing inflammation, the primary cause of conditions like arthritis and asthma, and play a role in heart health by reducing triglycerides (blood fats). And, as has been widely reported, they may also reduce risk for certain kinds of cancer.

Oily fish (salmon, trout, mackerel, anchovies and sardines) are the most highly recommended sources of omega-3 fatty acids, and the American Heart Association suggests eating these types of fish at least twice a week.

Omega-3s can also be found in walnuts, flax (or flaxseed oil), olive oil, fresh basil and dark green leafy vegetables.

#7 Pumpkin Seeds Pumpkin seeds are high in zinc, which serves to boost your memory, problem-solving skills, and mental speed. They also contain niacin, which serves to enhance GABA activity in the brain (while also reducing LDL cholesterol levels); this results in decreased anxiety.

#2 Tomatoes Lycopene-rich tomatoes have been found to help individuals maintain optimal brain health for longer, enabling their bodies to stave off the impact of damage that’s caused by free radicals, which progressively damage the brain over time, resulting in an age-related decline in mental capabilities.

#8 Whole Grains Whole grains such as wheat and oats contain choline, which enhances the body’s ability to produce acetylcholine.

Acetylcholine is a neurotransmitter that improves memory.

#9 Walnuts Walnuts are another source of polyunsaturated fats and omega3 fatty acids, particularly alpha linolenic acid or “ALA.” Multiple studies have found that just a handful of walnuts per day will improve memory function, cognitive abilities and concentration.

#3 Blueberries Blueberries, which are rich in antioxidants and compounds called polyphenolics, have been found to improve short-term memory and concentration, while also delaying the onset of conditions such as dementia and Alzheimer’s disease.

Studies performed at Tufts University’s Human Nutrition Research Center on Aging have revealed that the antioxidants successfully cleared away toxins that had accumulated in the brain. These toxins inhibit brain functions, especially short-term memory, attention-span and concentration.

#10 Spinach Spinach (and other leafy greens) is high in lutein and folic acid, which cleanses toxins from the brain. Deficiencies in folate as well as other B vitamins have been linked with higher rates of depression, fatigue and insomnia.

#11 Avocados Avocados are another popular superfood high in omega 3 fatty acids and Vitamin K (among more than 20 other nutrients), which promote better brain function, while lessening the chances that you’ll develop agerelated brain health problems.

Avocados contain Vitamin E, which has the power to actually reverse the effects of Alzheimer’s disease by improving memory, attention span and cognitive abilities. Avocados also contain folate, which prevents nerve fibers from becoming “tangled” — a condition that has also been associated with Alzheimer’s disease.

#4 Strawberries Like blueberries, strawberries contain polyphenolics and flavinoids, which have been found to cleanse the brain, eliminating the toxins that serve to inhibit an array of functions, including memory.

According to a study published in the Annals of Neurology, researchers discovered that women who ate strawberries (and blueberries) saw a delay in the onset of age-related mental decline.

#5 Sage Sage is commonly used to add flavor to a wide range of different dishes, but it also contains powerful antioxidants and compounds that are similar to those in Alzheimer's medications.

Sage has also been found to improve the “interconnectivity” among the different regions of the brain, which serves to improve comprehension speed, concentration and

#12 Beets Beets (and beet juice) contain lots of natural nitrates, which serve to increase blood flow to the brain. More blood flow means more brain power, including better memory, sharper reasoning skills, improved attention span and better concentration.

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BALDWIN HERALD â&#x20AC;&#x201D; May 1, 2014

Update On Mental Health

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How stress hurts Stress can eat away at your well-being, like acid eating away at your stomach. Actually, stress can contribute to stomach pains and lots of other problems, like headaches, insomnia, overeating, back pain, high blood pressure, heart disease and stroke, irritability, vulnerability to infection, and

Are you too stressed?

Your stress reaction can boost your performance and get you through a crisis. But too much stress can lead to serious problems.

If you're concerned about your well-being, take a look at the symptoms of stress overload: â&#x20AC;˘ fatigue â&#x20AC;˘ headaches â&#x20AC;˘ loss of concentration â&#x20AC;˘ difficulty making decisions â&#x20AC;˘ inability to control anger

â&#x20AC;˘ increased use of alcohol, caffeine, cigarettes or drugs â&#x20AC;˘ increased or decreased eating â&#x20AC;˘ feeling overwhelmed â&#x20AC;˘ thinking often about what you need to do

The evidence The concrete steps mental health professionals suggest are not based on guesses, fads or advice from grandma (though she probably got a lot right). They represent hundreds of research studies with thousands of participants, often conducted over decades and backed by major univerContinued on page S-3

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But the truth is that your emotions, thoughts and attitudes affect your energy, productivity and overall health.

Good mental health strengthens your ability to cope with everyday hassles and more serious crises and challenges.

Good mental health is essential to creating the life you want.

Now, during Mental Health Month, is a good time to take stock of your mental well-being and its connection to overall health.

Just as you brush your teeth or get a flu shot, you can take steps to promote your mental health. A great way to start is by learning to deal with stress.

poorer brain functioning.

Stress also can lead to serious mental health problems, like depression and anxiety disorders. If you think you have such a problem, you can get help.

Of course you can't magically zap all sources of stress. But you can learn to deal with them in a way that promotes the well-being you want â&#x20AC;&#x201D; and deserve. You can figure out ways to cope better with whatever comes your way. And decades of research suggest which steps are most likely to work.

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ome people think that only people with mental illnesses have to pay attention to their mental health.

May 1, 2014 â&#x20AC;&#x201D; BALDWIN HERALD

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SOUTH NASSAU: Award-Winning Nursing Care There is no substitute for excellence â&#x20AC;&#x201D; and at South Nassau Communities Hospital, our highly trained nurses and medical staff are completely dedicated to providing compassionate, patient-centered care.

Our nursesâ&#x20AC;&#x2122; dedication to quality of care has earned many awards and distinctions, including:

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s !MERICAN .URSES #REDENTIALING #ENTER !.## Recognized as a Magnet Hospital

s !MERICAN #OLLEGE OF 3URGEONS #OMMISSION ON #ANCER Outstanding Achievement Award

s 5 3 .EWS 7ORLD 2EPORT High-performing ranking in Gastroenterology/GI Surgery and Neurology/Neurosurgery

s !MERICAN (EART !SSOCIATION !MERICAN 3TROKE !SSOCIATION Get With The GuidelinesÂŽ Gold Performance Achievement Award for coronary artery disease for the third consecutive year

s !MERICAN 3OCIETY FOR -ETABOLIC AND "ARIATRIC 3URGERY Recognized as a Bariatric Surgery Center of Excellence for the sixth consecutive year s !ETNA Designated an Aetna Institutes of QualityÂŽ Orthopedic Care Facility for total joint replacement

s !MERICAN (EART !SSOCIATION !MERICAN 3TROKE !SSOCIATION Get With The GuidelinesÂŽ Stroke Gold Plus Quality Achievement Award s %MPIRE "LUE #ROSS "LUE 3HIELD Designated as a Blue Distinction Center for Knee and Hip Replacement

For more information about South Nassau Communities Hospital, call 877-SOUTH-NASSAU or visit www.southnassau.org.

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SOUTH NASSAU COMMUNITIES HOSPITAL | ONE HEALTHY WAY, OCEANSIDE, NY 11572 | 877-SOUTH-NASSAU | WWW.SOUTHNASSAU.ORG

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sities or government agencies.

This research shows that how good you feel is to a fairly large extent up to you.

No matter how stressful your situation, you can take steps to promote your well-being.

We're not talking about huge changes to your lifestyle, either. We're talking about reasonable steps that if used consistently can increase your comfort and boost your ability to build a rewarding life.

People can thrive even in the face of stress and you can build more of the life you want.

Keep in mind that your mental health is one of your greatest assets. It helps you focus at work, overcome obstacles, get along with the people around you and even fight off illness. And there are simple, effective tools you can use to support this vital asset.

*****

The 10 Tools These proven tools, according to Mental Health America, can help you feel stronger and more hopeful.

Improve mental and emotional health by taking care of yourself In order to maintain and strengthen your mental and emotional health, itâ&#x20AC;&#x2122;s important to pay attention to your own needs and feelings. Donâ&#x20AC;&#x2122;t let stress and negative emotions build up. Try to maintain a balance between your daily responsibilities and the things you enjoy. If you take care of yourself, youâ&#x20AC;&#x2122;ll be better prepared to deal with challenges if and when they arise.

Taking care of yourself includes pursuing activities that naturally release endorphins and contribute to feeling good. In addition to physical exercise, endorphins are also natu-

BALDWIN HERALD â&#x20AC;&#x201D; May 1, 2014

what is good, positive, and beautiful as you S-3 go about your day.

Limit unhealthy mental habits like worrying. Try to avoid becoming absorbed by repetitive mental habits â&#x20AC;&#x201D; negative thoughts about yourself and the world that suck up time, drain your energy, and trigger feelings of anxiety, fear, and depression.

rally released when we: Do things that positively impact others.

Being useful to others and being valued for what you do can help build self-esteem.

Practice self-discipline. Self-control naturally leads to a sense of hopefulness and can help you overcome despair, helplessness, and other negative thoughts.

Appeal to your senses. Stay calm and energized by appealing to the five senses: sight, sound, touch, smell, and taste. Listen to music that lifts your mood, place flowers

where you will see and smell them, massage your hands and feet, or sip a warm drink.

Engage in meaningful, creative work.

Do things that challenge your creativity and make you feel productive, whether or not you get paid for it â&#x20AC;&#x201C; things like gardening, drawing, writing, playing an instrument, or building something in your workshop.

Make time for contemplation and appreciation. Think about the things youâ&#x20AC;&#x2122;re grateful for. Mediate, pray, enjoy the sunset, or simply take a moment to pay attention to

1. Connect with others 2. Stay positive 3. Get physically active 4. Help others 5. Get enough sleep 6. Create joy and satisfaction 7. Eat well 8. Take care of your spirit 9. Deal better with hard times 10. Get professional help if you need it

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The ONLY Rheumatology Practice Conveniently Located in the AREA Call Us Today For A Consultation

516-897-3885 Long Beach Rheumatology Arthritis, Osteoporosis & Autoimmune Diseases

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The Attentiveness and Treatment I received at St. John's Emergency Room was Superb.

David Sachs

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MEET MEMBERS OF THE EMERGENCY DEPARTMENT TEAM Maureen Quinn, RN; Victoria Backus, RN, Director, Emergency Services; Rajiv Prasad, MD, Chairman, Emergency Department; and Gerard Francois, Physician Assistant

Dedication. Experience. Caring.

327 Beach 19th Street, Far Rockaway, New York 11691

718-869-7000 • www.ehs.org

May 1, 2014 — BALDWIN HERALD

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When a minor case of the blues lingers f you can’t remember the last time you felt happy, you’re not alone.

An estimated three out of 100 Americans suffer from a treatable form of ongoing depression called dysthymia (pronounced dis-THIM-eeuh). Like other forms of depression, dysthymia afflicts more women than men. In addition to sadness, other symptoms include: • Chronic physical discomforts, including back and stomach pain • Difficulty sleeping, sleeping too much or fatigue • Feeling hopeless • Lack of self-esteem • Poor appetite or overeating • Poor concentration Left untreated, dysthymia lasts a minimum of two years. Though it’s milder than major depression, this condition can still make it hard to function at home and work.

No one knows for sure what causes dysthymia. However, a woman faces a higher risk if she has a family history of depression; has a lifethreatening or chronic illness; is being treated with drugs that can cause depression, such as certain blood pressure medications, chemotherapy agents or corti-

costeroids; suffers from alcoholism or substance abuse.

Dysthymia can be difficult to pinpoint, because your depressed mood may lift for as long as two months at a time.

Your family members and friends also may remain unaware that you’re depressed.

If you suspect you have dysthymia, talk to your doctor. A medical exam can rule out other reasons for lingering fatigue and depression, such as a thyroid problem.

Dysthymia is usually treated with antidepressants, which you may need to take for several years to avoid a relapse. Talk therapy can help, too. One form of this type of therapy is cognitive-behavioral therapy, in which you learn healthier ways of thinking and behaving.

The journal Psychotherapy and Psychosomatics reports that newly recovered depressed and dysthymic adults often have a dietary deficiency of a B vitamin called folate. Researchers couldn’t say whether the

Our patients are happy to choose Mercy for their physical rehab.

You should choose Mercy, too.

NEW EXPANDED DAY, EVENING & WEEKEND APPOINTMENTS AVAILABLE FOR YOUR CONVENIENCE! Among Mercy’s premier services is its comprehensive Outpatient Physical Medicine and Rehabilitation program. Led by our board certified physiatrist, Perry Stein, MD, acknowledged as a top rehabilitation specialist by U.S. News and World Report and New York Magazine, our expert team is dedicated to getting you up and functioning at your maximum abilities as quickly as possible.

Mercy’s outpatient services include physiatry, physical therapy, occupational therapy and speech therapy. Utilizing state-of-the-art equipment and techniques to help patients reach their highest possible level of function and independence.

For information and appointments, call (516) 62MERCY (63729)

Catholic Health Services

1000 N. Village Avenue Rockville Centre, NY 11571 (516) 62MERCY mercymedicalcenter.chsli.org

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folate deficiency was a cause or a consequence of the dysthymia. But consuming extra folate appeared to speed recovery. Folate-rich foods include leafy, green veggies, such as spinach and turnip greens; citrus fruits and juices; and dried peas and beans.

BALDWIN HERALD — May 1, 2014

Those “down” feelings could be something more

HEALTH MEMOS

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ercy’s Department of Radiology and Imaging provides the highest level of care and service in the area of diagnostic imaging, therapeutic, and consultative services to doctors, inpatients and outpatients.

The department contains the most modern facilities and equipment for the diagnosis and treatment of cancer and other serious illnesses.

The hospital’s stellar Imaging Department includes PET/CT scanning, a critical test in managing cancer and other illnesses. Also, our two new, low-radiation dose, 64-slice CT scanners rapidly perform sophisticated exams. Convenient appointment times are available day, evening and weekends.

Mercy is a leader in providing comprehensive breast health care — with screening, diagnosis, treatment and follow-up all in our on-campus Women’s Imaging Center. Highly-skilled radiologists and breast surgeons offer a complete range of treatment options, and the latest in full reconstructive procedures. Mercy has a Patient Navigator to assist newly diagnosed, living with, or survivors of cancer.

For information, call 516-62MERCY.

Health memos are supplied by advertisers and are not written by the Herald editorial staff.

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Mercy Medical Center, Rockville Centre 516-62MERCY www.MercyMedicalCenter.info

Comfort Keepers: Expanding to your community

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omfort Keepers is owned by Oceanside resident Judy Geier. Comfort Keepers is a worldwide franchise servicing Nassau County and surrounding areas. Its main goal is enabling independent living at home with respect and dignity.

Comfort Keepers aims to keep seniors in their own homes while providing non-medical care and companionship. Although elders are the main focus, all adults are serviced, including pregnant women.

The many services provided by Comfort Keepers include conversation, companionship, meal preparation, light housekeeping, errand services, grocery shopping, respite or relief for the family, medication reminders, grooming and dressing guidance, incidental transportation, laundry and linen washing, recreational activities and crafts, mail assistance and organization, periodic review and communication, and emergency monitor systems. Caregivers are certified by The Alzheimer’s Association of Long Island.

Each caregiver is equipped to meet the needs of any and all patients. All have cars and have been subject to criminal and DMV background checks. In addition, all employees are bonded and insured.

A free in-home client assessment is done so that your loved one is assured the correct caregiver “match” for his/her specific needs.

Comfort Keepers 516-442-2300 Email: CK786@comfortkeepers.com Health memos are supplied by advertisers and are not written by the Herald editorial staff.

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Mercy Medical Center delivers state-of-the-art diagnostic services

Urgent care for every healthcare need

Osteoarthritis Of The knee

n urgent care/walkin care is a place where you can go for your healthcare needs when you need the care.

The center should be close to you, open late and on the weekends, be easy to access and accept your insurance.

Nassau South Walk-in Medical Care is special for a number of reasons. First, there is no appointment needed — EVER! Come in and be seen quickly. There are no referrals needed, even if you have a primary care physician.

We accept Medicare and most commercial insurance, including Aetna, HIP, GHI, Cigna, BCBS, Oxford, United Health Care, United Health Care Community Plan, Empire Plan, Multiplan, etc. We treat most common problems and injuries. We perform all physicals and fill out most forms needed. We offer low radiation digital x-ray, blood draw, strep test, pregnancy testing, EKG and lung function tests, all on site.

We have ample free parking. and are open late: until 8 p.m. during the week and until 5 p.m. on weekends and most holidays.

Call us at 516-558-7858 and come in for your all of your health care needs.

A

rthritis of the knee is a common problem, especially in people 40 years and older. It can be a very painful and functionally disabling condition.

The cause of arthritis of the knee can be divided into two major groups – inflammatory and non-inflammatory.

The inflammatory group includes rheumatoid Arthritis, gout and psoriatic arthritis. The other and more common cause is degenerative osteoarthritis. This “wear and tear” arthritis occurs as we grow older, especially with a family history of osteoarthritis.

Common treatments recommended include Tylenol, Advil, Aleve, and other antiinflammatory drugs given by your physician. Physical therapy at times produces an excellent response. Weight loss is highly recommended (even a few pounds matter!). Surgery, either done arthroscopically (which is usually temporary and may lead to increasing the arthritis in the future) or as knee replacements, has a place for the severe arthritic patient.

An often overlooked but quite effective form of therapy entails injecting the affected knee with a “gel” (previously derived only from chickens, now also made synthetically).

A series of injections (brand names include Euflexxa, Synvisc and Orthovisc) lead to significant pain relief in about 50-70 percent of people for six months or more. The injections are done in the office and take only a few minutes to do. These injections should only be given in a non-inflamed knee as the treatment is not effective and will be wasted if given in a swollen knee.

So, remember, to keep walking and strive to loose weight. If pain persists, call our office at 516-897-3885.

Nassau South Walk-in Medical Care 2710 Long Beach Rd., Oceanside 516-558-7858

Dr. Sandeep Gupta Long Beach Rheumatology 759 Lincoln Boulevard, Long Beach • 516-897-3885

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Health memos are supplied by advertisers and are not written by the Herald editorial staff.

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Health memos are supplied by advertisers and are not written by the Herald editorial staff.

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May 1, 2014 — BALDWIN HERALD

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HEALTH MEMOS

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Health memos are supplied by advertisers and are not written by the Herald editorial staff.

Oceanside Care Center is ready for another 50 years of supporting the community

O

Oceanside Care Center 2914 Lincoln Ave., Oceanside 516-536-2300 Health memos are supplied by advertisers and are not written by the Herald editorial staff.

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ceanside Care Center has been proudly serving the community of Oceanside for 50 years. OCC is a premier 100bed skilled nursing and rehabilitation care center, providing high-quality care to each resident according to his or her needs.

In honor of reaching its Jubilee year, Oceanside Care Center will be revamping its building and rejuvenating its image. Besides the exciting aesthetic developments, OCC will soon be enjoying a brand-new website with visitors able to take a stunning video tour of the home.

Oceanside Care Center has also greatly expanded its online presence and social media efforts.

Oceanside Care Center provides top-notch short-term rehab and long-term care to its residents, consisting of physical, occupational and speech therapy. OCC is known for its first-rate stroke rehab program, which utilizes unique Saebo-Flex rehab technology that is the only one of its kind in Nassau County. OCC also has a renowned Alzheimer’s/ Dementia program and an excellent hospice program. Other specialty care services include cardiology, dentistry, podiatry, neurology and psychiatry.

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any of the changes we face as we grow older such as retirement, the death of friends and loved ones, increased isolation, or medical problems can lead to depression.

Left untreated, depression can impact your physical health, impair your memory and concentration, and prevent you from enjoying life.

However, Karen Caroppoli, LPN, Executive Director at The Bristal at East Northport says, “Depression is not a normal or necessary part of aging, and there are many steps you can take to overcome the symptoms.”

• Get enough sleep. When you don’t get enough sleep, your depression symptoms can be worse.

Aim for somewhere between 7 to 9 hours of sleep each night.

• Maintain a healthy diet. Avoid eating too much sugar and junk food. Choose healthy foods that provide nourishment and energy, and take a daily multivitamin.

• Participate in activities you enjoy. Pursue whatever hobbies or pastimes bring or used to bring you joy.

• Volunteer your time. Helping others is one of the best ways to feel better about yourself and expand your social network.

• Learn a new skill. Pick something that you’ve always wanted to learn, or that sparks your imagination and creativity.

The Bristal Assisted Living communities have facilities in Armonk, East Meadow, East Northport, Lake Grove, Lynbrook, Massapequa, North Hills, North Woodmere, Sayville, Westbury, White Plains and Woodcliff Lake, N.J. For information on The Bristal Assisted Living Communities, visit www.thebristal.com.

The Bristal Assisted Living Communities • www.thebristal.com Health memos are supplied by advertisers and are not written by the Herald editorial staff.

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our heart works hard for you, maybe it’s time to consider taking some steps to help that vital organ do its work. Dr. Yating Lee, of Belle Harbor Family Practice, offers these recommendations for maintaining a healthy heart.

• Control your blood pressure. Blood pressure is the force of your blood against your arteries. High blood pressure increases your chances of heart disease. Worse yet, high blood pressure has few symptoms. You can lower your blood pressure by reducing your salt intake, staying active and exercising regularly and maintaining a healthy weight.

• Lower your cholesterol. High levels of blood cholesterol increase your risk of heart attack and stroke.

• Try to keep your intake of salt to one teaspoon a day, including the salt contained in packaged and prepared foods.

• Maintain a healthy diet. Try eating plenty of fruits and vegetables, low fat dairy foods and limit saturated and trans fats. Saturated fats are solid at room temperature. The majority of saturated fats come naturally from animal fats and dairy products. Try replacing them with fish, nuts and beans. Another name for trans fats is “partially hydrogenated oils.” They can raise your risks for heart disease, stroke and diabetes.

• Be active for one to two hours a day. Limit tv watching and time spent in front of the computer.

• Maintain a healthy weight.

• Quit smoking.

St. John’s Episcopal Hospital 327 Beach 19th St., Far Rockaway • 718-869-7000

Bristal Assisted Living offers advice on coping with depression

Daily wellness guide Make your week count kick-starting your life to focus on improving during Mental Health Month.

Here are some tips to get you started.

Monday: Call or email a good friend. Studies have found that the difference between happy and unhappy individuals comes in the form of good relationships.

Tuesday: Eat a salad for lunch or dinner. A diet that emphasizes fruits and vegetables, lean meats and limited fats can boost your mood and immune system.

Wednesday: Reminisce about something hilarious that you’ve seen or done. Laughter boosts the immune system.

Thursday: Hold doors open for people. Research shows that those who consistently help others experience less depression and better health. Also, take the stairs instead of the elevator. Exercise can increase the flow of blood to the brain, stimulate“feel good”hormones and reduce stress.

Friday: Swap your normal cup of coffee for decaf–reducing caffeine intake supports sleep. People who get enough sleep are more likely to succeed at their daily tasks.

Saturday: Spend 10 minutes on a funny website. Laughter can decrease pain and reduce anxiety; positivity has been linked to a

decrease in stress hormones.

Sunday: Try meditating with deep breathing exercises. Focus on inhaling and exhaling for 10 minutes.

BALDWIN HERALD — May 1, 2014

Healthy tips for your heart

May 1, 2014 — BALDWIN HERALD

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Healthy diet Eating with mental health in mind

Feed the brain

Superfoods that benefit mind as well as body problem-solving speed. It also has anti-inflammatory properties and it’s high in Vitamin K (which is also known as a brainfriendly vitamin).

We all know the important of eating well to improve our physical health, but the all-important superfoods can do wonders for a mental health as well. Recent research indicates that dietary changes may improve cognitive function and reduce symptoms of depression, anxiety and other mental health disorders.

#6 Broccoli Broccoli is also high in Vitamin K, which has been found to enhance brain function. Vitamin K has been found to reduce your chances of developing agerelated dementia.

#1 Oily Fish Numerous studies have revealed that “oily” fish like salmon, mackerel and trout promote optimal brain health. These fish contain high levels of the Omega-3 fatty acid DHA. Other “oily” fish that are high in DHA include sardines. and certain shellfish, such as mussels.

You’ve probably heard the expression, “you are what you eat,” but what exactly does that mean? Put simply, food is fuel, and the kinds of foods and drinks you consume determine the types of nutrients in your system and impact how well your mind and body are able to function.

Drinks Avoid: Sugary drinks and excessive amounts of caffeine. Sugary drinks have empty calories and damage tooth enamel. Caffeine dehydrates you. Studies show that even mild dehydration can cause fatigue, difficulty concentrating, and mood changes1, in addition to physical effects like thirst, decreased or dark urine, dry skin, headache, dizziness and/or constipation.

Try to: Drink at least eight glasses of water a day (about 2 liters) to prevent dehydration. If you feel like you need some caffeine, limit yourself to one cup of coffee, or try tea. Tea has lower amounts of caffeine than coffee and has lots of antioxidants-chemicals found in plants that protect body tissues and prevent cell damage.

Breakfast Avoid: Skipping breakfast. Breakfast is needed to fuel your body (including your brain) after going without food during sleep and also jump-starts your metabolism for the day.

Skipping meals leads to fatigue and feelings of “brain fog.”

Try to: Incorporate a healthy breakfast into your routine. If you’re tight on time in the mornings, grab a whole grain granola bar, yogurt and a piece of fruit to get you off to a good start.

Lunch and Dinner Avoid: High-fat dairy, and fried, refined and sugary foods, which have little nutritional value.

In addition to contributing to weight gain, and conditions like diabetes, research shows that a diet that consists primarily of these kinds of foods significantly increases risk of depression.

Try to: Eat a diet that relies on fruits, vegetables, nuts, whole grains, fish and unsaturated fats (like olive oil). People who follow this kind of diet are up to 30 percent less likely to develop depression than people who eat lots of meat and dairy products

Mind and Body Boosting Nutrients Folate (Folic Acid, Vitamin B9): Increased intake of folate is associated with a lower risk of depression.4 Folate is especially important for pregnant women, but everyone needs folic acid for production of cells. It is especially important for

healthy hair, skin, nails, eyes, liver and red blood cell production.

Leafy green vegetables like spinach and kale, fruits, nuts, beans and whole grains have high amounts of folate, or folic acid.

Vitamin D: Rates of depression are higher in people with Vitamin D deficiency compared to people who have adequate levels of vitamin D. Lack of Vitamin D is thought to play a role in Seasonal Affective Disorder, which is depression that commonly starts in the fall, lasts through winter and subsides in the sunnier spring and summer months.

Vitamin D is needed to help the body absorb calcium for strong teeth and bones, and the health of muscles and the immune system.

Vitamin D deficiency is associated with heart disease and increased risk of heart attacks.

Most foods do not naturally have Vitamin D, but many are “Vitamin D fortified.” Fatty fish like salmon and tuna have the most naturally occurring Vitamin D. Other foods like milk, orange juice and breakfast cereals have Vitamin D added.

Our bodies also produce Vitamin D as a result of being in the sun. Five to thirty minutes of sun exposure twice a week generally produces enough Vitamin D, with lighter-skinned people requiring less time than those with darker skin. Keep in mind that time in the sun beyond the suggested amounts above requires use of sunscreen to prevent skin damage and reduce risk of skin cancer. Vitamin D supplements may be used in fall and winter months.

Omega-3 Fatty Acids: Some studies suggest that omega-3s may be helpful in the treatment of depression and seem to have a mood-stabilizing effect. Omega-3 essential fatty acids may also help boost the effectiveness of conventional antidepressants and help young people with ADHD. Omega-3 fatty acids are thought to be important in reducing inflammation, the primary cause of conditions like arthritis and asthma, and play a role in heart health by reducing triglycerides (blood fats). And, as has been widely reported, they may also reduce risk for certain kinds of cancer.

Oily fish (salmon, trout, mackerel, anchovies and sardines) are the most highly recommended sources of omega-3 fatty acids, and the American Heart Association suggests eating these types of fish at least twice a week.

Omega-3s can also be found in walnuts, flax (or flaxseed oil), olive oil, fresh basil and dark green leafy vegetables.

#7 Pumpkin Seeds Pumpkin seeds are high in zinc, which serves to boost your memory, problem-solving skills, and mental speed. They also contain niacin, which serves to enhance GABA activity in the brain (while also reducing LDL cholesterol levels); this results in decreased anxiety.

#2 Tomatoes Lycopene-rich tomatoes have been found to help individuals maintain optimal brain health for longer, enabling their bodies to stave off the impact of damage that’s caused by free radicals, which progressively damage the brain over time, resulting in an age-related decline in mental capabilities.

#8 Whole Grains Whole grains such as wheat and oats contain choline, which enhances the body’s ability to produce acetylcholine.

Acetylcholine is a neurotransmitter that improves memory.

#9 Walnuts Walnuts are another source of polyunsaturated fats and omega3 fatty acids, particularly alpha linolenic acid or “ALA.” Multiple studies have found that just a handful of walnuts per day will improve memory function, cognitive abilities and concentration.

#3 Blueberries Blueberries, which are rich in antioxidants and compounds called polyphenolics, have been found to improve short-term memory and concentration, while also delaying the onset of conditions such as dementia and Alzheimer’s disease.

Studies performed at Tufts University’s Human Nutrition Research Center on Aging have revealed that the antioxidants successfully cleared away toxins that had accumulated in the brain. These toxins inhibit brain functions, especially short-term memory, attention-span and concentration.

#10 Spinach Spinach (and other leafy greens) is high in lutein and folic acid, which cleanses toxins from the brain. Deficiencies in folate as well as other B vitamins have been linked with higher rates of depression, fatigue and insomnia.

#11 Avocados Avocados are another popular superfood high in omega 3 fatty acids and Vitamin K (among more than 20 other nutrients), which promote better brain function, while lessening the chances that you’ll develop agerelated brain health problems.

Avocados contain Vitamin E, which has the power to actually reverse the effects of Alzheimer’s disease by improving memory, attention span and cognitive abilities. Avocados also contain folate, which prevents nerve fibers from becoming “tangled” — a condition that has also been associated with Alzheimer’s disease.

#4 Strawberries Like blueberries, strawberries contain polyphenolics and flavinoids, which have been found to cleanse the brain, eliminating the toxins that serve to inhibit an array of functions, including memory.

According to a study published in the Annals of Neurology, researchers discovered that women who ate strawberries (and blueberries) saw a delay in the onset of age-related mental decline.

#5 Sage Sage is commonly used to add flavor to a wide range of different dishes, but it also contains powerful antioxidants and compounds that are similar to those in Alzheimer's medications.

Sage has also been found to improve the “interconnectivity” among the different regions of the brain, which serves to improve comprehension speed, concentration and

#12 Beets Beets (and beet juice) contain lots of natural nitrates, which serve to increase blood flow to the brain. More blood flow means more brain power, including better memory, sharper reasoning skills, improved attention span and better concentration.

Somewhere over “The Rainbow of Food Colors”

S-9

By Linda Fiveson

more flexible and adaptable.

Synthetic colors are most often found in processed foods to make them look more appetizing and tasteful although they add no flavor at all. This is perceived as a benefit in many cases. Synthetic colors are more desirable than natural ones because they are less expensive, easier to blend and they impart a deeper, more extensive range of colors.

It's always important to read labels to see what's in them. The fewer ingredients, the healthier the food. Natural is better than artificial and unprocessed is healthiest of all.

We want to eat colorful diets but we want to know where the color is coming from. It will determine where your health is going.

Believe it or not, studies show that the colors of home and dining furnishings influence our appetites and the foods we eat. And, the colors of our dishes too. Look for a follow-up article coming in the near future.

Linda Fiveson is a nutritionist in Syosset. In addition to counseling, she manufactures and sells her own line of foods that are all free of flour, sugar, gluten and refined carbohydrates. For more information call (516) 496-2300 or visit her website at www.lindafiveson.com.

*****

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That their nutritional value can be determined by their color?

Well, there’s definitely some truth to it and scientists say that color also has a significant impact on how appealing or unappealing a particular food is to us.

Color psychology, as applied to food, is a relatively new branch of study but it is already changing the way we think about food and the food choices we make. Different color edibles provide different nutrients so it makes sense that we should “mix it up” and consume a variety of colorful foods.

With foods that span across a rainbow of colors and beyond, our options are limitless. Think about how colorful fresh fruits and vegetables are for example. Not only do they come in many different colors and shades, they provide many different vitamins and minerals as well.

The GREEN color of many fruits and vegetables comes from Chlorophyll, a natural plant pigment. These foods contain folates and lutein, which is a natural yellow pigment.

They are excellent sources of vitamin K, folic acid, potassium, carotenoids and omega-3 fatty acids. These can help prevent neural tube defects in pregnancy, lower blood pressure, assist with blood coagulation and fight bladder and colon cancers.

YELLOW fruits and vegetables get their coloring from lutein too, which is mainly known for maintaining eye health. These foods also offer benefits from the vitamin C they contain.

ORANGE fruits and vegetables are rich in beta-carotene. This antioxidant is often referred to as the “vision vitamin” even more so than lutein. It also benefits the immune system and is believed to reduce heart disease and prevent lung, stomach and esophagus cancers. Beta-carotene is good for our skin and bone health as well.

The RED color of fruits and vegetables is predominantly from lycopene, the carotenoid that is believed to reduce the risks of heart attacks and prostate cancer. Tomato based products have the highest concentration of lycopene. When heated, they are more easily absorbed by the body giving us better health benefits. Red fruits and vegetables contain vitamin C, folic acid and flavonids. They have antioxidant, anti-inflammatory and antiviral properties and help maintain the health of small blood vessels and connective tissues.

Cranberries are an exception; they are unlike other red fruits in that they get their color from anthocyanins rather than lycopene. They are a good source of tannins which protect cells by not allowing bacteria to become attached to them.

BLUE and PURPLE fruits and vegetables

(even those which have reddish hues) get their colors from the phytochemical known as anthocyanin. They are good for healthy hearts and blood pressure. Darker shades of blue and purple have higher concentrations of anthcyanin and are therefore, more beneficial to our health. As a side note, blueberries have the highest antioxidant activity of all foods.

Despite the many healthy options out there, did you know that the majority of Americans do not diversify the food colors in their diet? Instead they sadly stay focused on BROWN, BEIGE and WHITE! You might be puzzled for a minute trying to bring an image to mind of brown, beige and white fruits and vegetables. That’s because there aren’t too many. Except for maybe mushrooms or the leaves on old, rotting vegetables, what is there?

Potatoes? Too much starch. You know what I’m talking about — brown and beige foods are the ones with a lot of refined starches, sugars and fats. They are the ones that harm rather than help us. The reality is that beige and brown foods lack the vibrant colors that make up a wholesome and nutritious diet and if you take note, there’s no place for these dull colors in the rainbow. These non-nutritious foods include breads, pasta, French fries, breaded foods, grains, wheat, matzah, wraps, sweets, nuts, peanut butter, pretzels, chips. In other words, the junk foods, the ones that are making us fat and unhealthy!

Remember, colorings are added to foods too so not all colorful options are healthy ones. In this day and age I don’t think many of us would be surprised to learn that some of the foods we eat aren’t“really” the color they appear to be at all.Instead, they’ve been enhanced or changed with natural and artificial dyes. This might sometimes be done to make it taste better but more often, it’s to make it look better because many food colorings have no flavor at all.

Spices and seasonings have long been added to food to enhance its taste. Preservatives have been added to slow spoilage, improve or maintain its freshness and safety and preserve it. Vitamins and minerals are added to fortify food and make up for all that was lost in the processing stages. Coloring's prime purpose is to beautify.

Color additives include all substances capable of imparting color. They fall under the jurisdiction of the FDA in the United States to ensure that they are accurately labeled and safe. It makes one wonder how safe they really are when millions of Americans have allergies and bad reactions to them. Nonetheless, color additives are in many food products. They are classified as either natural or synthetic.

Natural colors come from (natural) sources such as fruits, vegetables, minerals and animals. Not only are these more expensive than their synthetic counterpart, their colors are more subtle and they often add flavors to food which may or may not be desired. On the other hand, synthetically produced colors are made and used by man. This makes them

BALDWIN HERALD — May 1, 2014

Who would have thought that the color of foods are a criterion for how healthy the foods are?

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BELLMORE HERALD LIFE â&#x20AC;&#x201D; May 1, 2014

Update On Mental Health

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ome people think that only people with mental illnesses have to pay attention to their mental health.

But the truth is that your emotions, thoughts and attitudes affect your energy, productivity and overall health.

Good mental health strengthens your ability to cope with everyday hassles and more serious crises and challenges.

Good mental health is essential to creating the life you want.

Now, during Mental Health Month, is a good time to take stock of your mental well-being and its connection to overall health.

Just as you brush your teeth or get a flu shot, you can take steps to promote your mental health. A great way to start is by learning to deal with stress.

How stress hurts Stress can eat away at your well-being, like acid eating away at your stomach. Actually, stress can contribute to stomach pains and lots of other problems, like headaches, insomnia, overeating, back pain, high blood pressure, heart disease and stroke, irritability, vulnerability to infection, and

poorer brain functioning.

Stress also can lead to serious mental health problems, like depression and anxiety disorders. If you think you have such a problem, you can get help.

Of course you can't magically zap all sources of stress. But you can learn to deal with them in a way that promotes the well-being you want â&#x20AC;&#x201D; and deserve. You can figure out ways to cope better with whatever comes your way. And decades of research suggest which steps are most likely to work.

Are you too stressed?

Your stress reaction can boost your performance and get you through a crisis. But too much stress can lead to serious problems.

If you're concerned about your well-being, take a look at the symptoms of stress overload: â&#x20AC;˘ fatigue â&#x20AC;˘ headaches â&#x20AC;˘ loss of concentration â&#x20AC;˘ difficulty making decisions â&#x20AC;˘ inability to control anger

â&#x20AC;˘ increased use of alcohol, caffeine, cigarettes or drugs â&#x20AC;˘ increased or decreased eating â&#x20AC;˘ feeling overwhelmed â&#x20AC;˘ thinking often about what you need to do

The evidence The concrete steps mental health professionals suggest are not based on guesses, fads or advice from grandma (though she probably got a lot right). They represent hundreds of research studies with thousands of participants, often conducted over decades and backed by major univerContinued on page S-3

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May 1, 2014 â&#x20AC;&#x201D; BELLMORE HERALD LIFE

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¬½Î ºÃɶÁ ½º¶Áɽ ¶ÉɺÇÈ Continued from page S-1

sities or government agencies.

This research shows that how good you feel is to a fairly large extent up to you.

No matter how stressful your situation, you can take steps to promote your well-being.

We're not talking about huge changes to your lifestyle, either. We're talking about reasonable steps that if used consistently can increase your comfort and boost your ability to build a rewarding life.

People can thrive even in the face of stress and you can build more of the life you want.

Keep in mind that your mental health is one of your greatest assets. It helps you focus at work, overcome obstacles, get along with the people around you and even fight off illness. And there are simple, effective tools you can use to support this vital asset.

*****

The 10 Tools These proven tools, according to Mental Health America, can help you feel stronger and more hopeful.

Improve mental and emotional health by taking care of yourself In order to maintain and strengthen your mental and emotional health, it’s important to pay attention to your own needs and feelings. Don’t let stress and negative emotions build up. Try to maintain a balance between your daily responsibilities and the things you enjoy. If you take care of yourself, you’ll be better prepared to deal with challenges if and when they arise.

Taking care of yourself includes pursuing activities that naturally release endorphins and contribute to feeling good. In addition to physical exercise, endorphins are also natu-

BELLMORE HERALD LIFE — May 1, 2014

what is good, positive, and beautiful as you S-3 go about your day.

Limit unhealthy mental habits like worrying. Try to avoid becoming absorbed by repetitive mental habits — negative thoughts about yourself and the world that suck up time, drain your energy, and trigger feelings of anxiety, fear, and depression.

rally released when we: Do things that positively impact others.

Being useful to others and being valued for what you do can help build self-esteem.

Practice self-discipline. Self-control naturally leads to a sense of hopefulness and can help you overcome despair, helplessness, and other negative thoughts.

Appeal to your senses. Stay calm and energized by appealing to the five senses: sight, sound, touch, smell, and taste. Listen to music that lifts your mood, place flowers

where you will see and smell them, massage your hands and feet, or sip a warm drink.

Engage in meaningful, creative work.

Do things that challenge your creativity and make you feel productive, whether or not you get paid for it – things like gardening, drawing, writing, playing an instrument, or building something in your workshop.

Make time for contemplation and appreciation. Think about the things you’re grateful for. Mediate, pray, enjoy the sunset, or simply take a moment to pay attention to

1. Connect with others 2. Stay positive 3. Get physically active 4. Help others 5. Get enough sleep 6. Create joy and satisfaction 7. Eat well 8. Take care of your spirit 9. Deal better with hard times 10. Get professional help if you need it

The Bristal Assisted Living | Where Every Day Means More TM

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I am living a new chapter in my LifeStory

Terry Biener, CCH

Visit thebristal.com/truelifestories to listen to my LifeStory.

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Easy Changes Hypnosiss

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HypnoShe@aol.com www.easychanges.com LOCATED IN VA LLEY STREAM

Tom, Resident of The Bristal

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Bristal Assisted Living offers advice on coping with depression

Comfort Keepers: Expanding to your community

M

omfort Keepers is owned by Oceanside resident Judy Geier. Comfort Keepers is a worldwide franchise servicing Nassau County and surrounding areas. Its main goal is enabling independent living at home with respect and dignity.

Comfort Keepers aims to keep seniors in their own homes while providing non-medical care and companionship. Although elders are the main focus, all adults are serviced, including pregnant women.

The many services provided by Comfort Keepers include conversation, companionship, meal preparation, light housekeeping, errand services, grocery shopping, respite or relief for the family, medication reminders, grooming and dressing guidance, incidental transportation, laundry and linen washing, recreational activities and crafts, mail assistance and organization, periodic review and communication, and emergency monitor systems. Caregivers are certified by The Alzheimer’s Association of Long Island.

Each caregiver is equipped to meet the needs of any and all patients. All have cars and have been subject to criminal and DMV background checks. In addition, all employees are bonded and insured.

A free in-home client assessment is done so that your loved one is assured the correct caregiver “match” for his/her specific needs.

C

Comfort Keepers 516-442-2300 Email: CK786@comfortkeepers.com

Health memos are supplied by advertisers and are not written by the Herald editorial staff.

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The Bristal Assisted Living Communities • www.thebristal.com

Health memos are supplied by advertisers and are not written by the Herald editorial staff.

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any of the changes we face as we grow older such as retirement, the death of friends and loved ones, increased isolation, or medical problems can lead to depression.

Left untreated, depression can impact your physical health, impair your memory and concentration, and prevent you from enjoying life.

However, Karen Caroppoli, LPN, Executive Director at The Bristal at East Northport says, “Depression is not a normal or necessary part of aging, and there are many steps you can take to overcome the symptoms.”

• Get enough sleep. When you don’t get enough sleep, your depression symptoms can be worse.

Aim for somewhere between 7 to 9 hours of sleep each night.

• Maintain a healthy diet. Avoid eating too much sugar and junk food. Choose healthy foods that provide nourishment and energy, and take a daily multivitamin.

• Participate in activities you enjoy. Pursue whatever hobbies or pastimes bring or used to bring you joy.

• Volunteer your time. Helping others is one of the best ways to feel better about yourself and expand your social network.

• Learn a new skill. Pick something that you’ve always wanted to learn, or that sparks your imagination and creativity.

The Bristal Assisted Living communities have facilities in Armonk, East Meadow, East Northport, Lake Grove, Lynbrook, Massapequa, North Hills, North Woodmere, Sayville, Westbury, White Plains and Woodcliff Lake, N.J. For information on The Bristal Assisted Living Communities, visit www.thebristal.com.

Quality care at MP Family Health

Hypnosis evolves with technology

M

ith 20 years behind her as a Clinical Hypnotherapist, Terry Biener, CCH, believes that the key to a successful result is knowing what to say, how to say it, and which techniques to apply once a person is hypnotized. This wisdom can only come from extensive training and experience.

“Everyone processes information differently,” said Biener. “There are reasons why a habit or fear has formed, which should be examined before effective treatment can take place.” A thorough intake session is done first. The number of hypnosis sessions recommended varies. Hypnosis sessions are tailored to the person’s triggers and habits. Motivation and willingness to work with suggestions on a conscious level are important. Trust and rapport with the hypnotist is vital too.

Biener has recently added Computerized Client-Based Weight Loss to her repertoire. A sophisticated computer program is used to pinpoint personality, mental processing, strengths and weaknesses. Combined with data gathered from the client, she custom designs hypnosis sessions to zero in on imprints that need to be changed. Weight loss workshops, which include group hypnosis, will be offered in the future.

Biener’s true passion is helping people with fears and panic. Having experienced phobias and panic attacks herself, which were ultimately healed through hypnosis, her understanding and empathy is profound. By combining Neuro-linguistic Programming (NLP) techniques with hypnosis, she can eliminate or reduce unwanted and sometimes devastating anxiety. “People should realize they aren’t alone. Phobias can seem irrational since they come from the subconscious –the part of the mind that responds without logic. Most people who have never experienced a phobia simply don’t understand.”

Understanding how hypnosis works before trying it is advised. “Ignore what you’ve seen in movies or on stage. A hypnotic trance is actually a natural state we visit frequently; when we’re engrossed a movie, or if we daydream while driving and don’t remember passing certain streets or exits. A hypnotist induces a trance to “reframe” the subconscious part of the mind. A good subject is strong-willed and intelligent. The person being hypnotized never loses control.” Hypnosis can help with trauma, sports, procrastination, self-esteem, stress, anxiety and most habits.

As a former New York City teacher, Biener is comfortable working with children. She holds numerous certifications though the American Board of Hypnotherapy and the National Guild of Hypnotists. She has done speaking engagements and group hypnosis sessions for organizations and wellness centers.

Clients are seen by appointment only. Phone consultations are free and confidential. Easy Changes Hypnosis is located in Valley Stream. Contact Terry Biener, CCH, at 516-791-6174 or visit www.easychanges.com.

Terry Biener, CCH • 516-791-6174 • www.easychanges.com

MP Family Health 2094 Merrick Ave., Merrick • 516-375-5904 Health memos are supplied by advertisers and are not written by the Herald editorial staff.

W

Health memos are supplied by advertisers and are not written by the Herald editorial staff.

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P Family Health is a new medical office run by family Nurse Practitioners Dr. Michael Poliseno and Dr. Doris Gomez, who also has a Doctorate in Nursing Practice. They have more than 12 years of experience in family medicine and specialize in the prompt care of the most common diseases and conditions. Their services include diagnosis and treatment of all chronic and acute conditions.

They care for all ages, from newborn to the elderly. All types of immunizations are available and physical exams for work, school and DMV are offered with no wait time. Home visits for those unable to visit their office are offered so you can be at ease that medical care is on the way. They will go to your facility, home or office and have extended hours during weekdays and weekends.

Major insurances, Medicare and Medicaid are accepted. Office visit fees are within reason for those with no insurance, lower prices for medication and testing under their discounted health program are offered. They speak fluent Spanish for the Latino community.

In addition, they also offer weight loss programs, injectable HCG diet program and Nutrametrix shakes and vitamins, as well as IV vitamin therapy for many aliments.

Their on-site cardiac testing, sonograms, nerve conduction and Doppler studies will ensure you have state-of-the-art treatment. Referrals to specialists and medical testing are prompt. They look forward to seeing you.

MP Family Health is located near the Merrick LIRR Station. For more information, visit www.mpfamilyhealth.com.

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May 1, 2014 — BELLMORE HERALD LIFE

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Healthy diet

Superfoods that benefit mind as well as body problem-solving speed. It also has anti-inflammatory properties and it’s high in Vitamin K (which is also known as a brainfriendly vitamin).

We all know the important of eating well to improve our physical health, but the all-important superfoods can do wonders for a mental health as well. Recent research indicates that dietary changes may improve cognitive function and reduce symptoms of depression, anxiety and other mental health disorders.

#6 Broccoli Broccoli is also high in Vitamin K, which has been found to enhance brain function. Vitamin K has been found to reduce your chances of developing agerelated dementia.

#1 Oily Fish Numerous studies have revealed that “oily” fish like salmon, mackerel and trout promote optimal brain health. These fish contain high levels of the Omega-3 fatty acid DHA. Other “oily” fish that are high in DHA include sardines. and certain shellfish, such as mussels.

You’ve probably heard the expression, “you are what you eat,” but what exactly does that mean? Put simply, food is fuel, and the kinds of foods and drinks you consume determine the types of nutrients in your system and impact how well your mind and body are able to function.

Drinks Avoid: Sugary drinks and excessive amounts of caffeine. Sugary drinks have empty calories and damage tooth enamel. Caffeine dehydrates you. Studies show that even mild dehydration can cause fatigue, difficulty concentrating, and mood changes1, in addition to physical effects like thirst, decreased or dark urine, dry skin, headache, dizziness and/or constipation.

Try to: Drink at least eight glasses of water a day (about 2 liters) to prevent dehydration. If you feel like you need some caffeine, limit yourself to one cup of coffee, or try tea. Tea has lower amounts of caffeine than coffee and has lots of antioxidants-chemicals found in plants that protect body tissues and prevent cell damage.

Breakfast Avoid: Skipping breakfast. Breakfast is needed to fuel your body (including your brain) after going without food during sleep and also jump-starts your metabolism for the day.

Skipping meals leads to fatigue and feelings of “brain fog.”

Try to: Incorporate a healthy breakfast into your routine. If you’re tight on time in the mornings, grab a whole grain granola bar, yogurt and a piece of fruit to get you off to a good start.

Lunch and Dinner Avoid: High-fat dairy, and fried, refined and sugary foods, which have little nutritional value.

In addition to contributing to weight gain, and conditions like diabetes, research shows that a diet that consists primarily of these kinds of foods significantly increases risk of depression.

Try to: Eat a diet that relies on fruits, vegetables, nuts, whole grains, fish and unsaturated fats (like olive oil). People who follow this kind of diet are up to 30 percent less likely to develop depression than people who eat lots of meat and dairy products

Mind and Body Boosting Nutrients Folate (Folic Acid, Vitamin B9): Increased intake of folate is associated with a lower risk of depression.4 Folate is especially important for pregnant women, but everyone needs folic acid for production of cells. It is especially important for

healthy hair, skin, nails, eyes, liver and red blood cell production.

Leafy green vegetables like spinach and kale, fruits, nuts, beans and whole grains have high amounts of folate, or folic acid.

Vitamin D: Rates of depression are higher in people with Vitamin D deficiency compared to people who have adequate levels of vitamin D. Lack of Vitamin D is thought to play a role in Seasonal Affective Disorder, which is depression that commonly starts in the fall, lasts through winter and subsides in the sunnier spring and summer months.

Vitamin D is needed to help the body absorb calcium for strong teeth and bones, and the health of muscles and the immune system.

Vitamin D deficiency is associated with heart disease and increased risk of heart attacks.

Most foods do not naturally have Vitamin D, but many are “Vitamin D fortified.” Fatty fish like salmon and tuna have the most naturally occurring Vitamin D. Other foods like milk, orange juice and breakfast cereals have Vitamin D added.

Our bodies also produce Vitamin D as a result of being in the sun. Five to thirty minutes of sun exposure twice a week generally produces enough Vitamin D, with lighter-skinned people requiring less time than those with darker skin. Keep in mind that time in the sun beyond the suggested amounts above requires use of sunscreen to prevent skin damage and reduce risk of skin cancer. Vitamin D supplements may be used in fall and winter months.

Omega-3 Fatty Acids: Some studies suggest that omega-3s may be helpful in the treatment of depression and seem to have a mood-stabilizing effect. Omega-3 essential fatty acids may also help boost the effectiveness of conventional antidepressants and help young people with ADHD. Omega-3 fatty acids are thought to be important in reducing inflammation, the primary cause of conditions like arthritis and asthma, and play a role in heart health by reducing triglycerides (blood fats). And, as has been widely reported, they may also reduce risk for certain kinds of cancer.

Oily fish (salmon, trout, mackerel, anchovies and sardines) are the most highly recommended sources of omega-3 fatty acids, and the American Heart Association suggests eating these types of fish at least twice a week.

Omega-3s can also be found in walnuts, flax (or flaxseed oil), olive oil, fresh basil and dark green leafy vegetables.

#7 Pumpkin Seeds Pumpkin seeds are high in zinc, which serves to boost your memory, problem-solving skills, and mental speed. They also contain niacin, which serves to enhance GABA activity in the brain (while also reducing LDL cholesterol levels); this results in decreased anxiety.

#2 Tomatoes Lycopene-rich tomatoes have been found to help individuals maintain optimal brain health for longer, enabling their bodies to stave off the impact of damage that’s caused by free radicals, which progressively damage the brain over time, resulting in an age-related decline in mental capabilities.

#8 Whole Grains Whole grains such as wheat and oats contain choline, which enhances the body’s ability to produce acetylcholine.

Acetylcholine is a neurotransmitter that improves memory.

#9 Walnuts Walnuts are another source of polyunsaturated fats and omega3 fatty acids, particularly alpha linolenic acid or “ALA.” Multiple studies have found that just a handful of walnuts per day will improve memory function, cognitive abilities and concentration.

#3 Blueberries Blueberries, which are rich in antioxidants and compounds called polyphenolics, have been found to improve short-term memory and concentration, while also delaying the onset of conditions such as dementia and Alzheimer’s disease.

Studies performed at Tufts University’s Human Nutrition Research Center on Aging have revealed that the antioxidants successfully cleared away toxins that had accumulated in the brain. These toxins inhibit brain functions, especially short-term memory, attention-span and concentration.

#10 Spinach Spinach (and other leafy greens) is high in lutein and folic acid, which cleanses toxins from the brain. Deficiencies in folate as well as other B vitamins have been linked with higher rates of depression, fatigue and insomnia.

#11 Avocados Avocados are another popular superfood high in omega 3 fatty acids and Vitamin K (among more than 20 other nutrients), which promote better brain function, while lessening the chances that you’ll develop agerelated brain health problems.

Avocados contain Vitamin E, which has the power to actually reverse the effects of Alzheimer’s disease by improving memory, attention span and cognitive abilities. Avocados also contain folate, which prevents nerve fibers from becoming “tangled” — a condition that has also been associated with Alzheimer’s disease.

#4 Strawberries Like blueberries, strawberries contain polyphenolics and flavinoids, which have been found to cleanse the brain, eliminating the toxins that serve to inhibit an array of functions, including memory.

According to a study published in the Annals of Neurology, researchers discovered that women who ate strawberries (and blueberries) saw a delay in the onset of age-related mental decline.

#5 Sage Sage is commonly used to add flavor to a wide range of different dishes, but it also contains powerful antioxidants and compounds that are similar to those in Alzheimer's medications.

Sage has also been found to improve the “interconnectivity” among the different regions of the brain, which serves to improve comprehension speed, concentration and

#12 Beets Beets (and beet juice) contain lots of natural nitrates, which serve to increase blood flow to the brain. More blood flow means more brain power, including better memory, sharper reasoning skills, improved attention span and better concentration.

BELLMORE HERALD LIFE — May 1, 2014

Eating with mental health in mind

Feed the brain

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