Citizens Memorial Hospital | Vitality | Summer 2021

citizensmemorial.com 5 Catch up on preventive care Early on in the COVID-19 pandemic, many people put off in-person doctor visits in order to help slow the spread of the coronavirus. For you and your family, that may have meant avoiding some routine care. But now it’s time to catch up on any preventive health services you missed. A good way to stay healthy Preventive care includes screening tests, vaccines and wellness checkups that help you stay healthy. It includes things like: » Mammograms and Pap tests for women. » Screenings for heart disease and cancer. » Childhood vaccines and well- child visits. » Flu and pneumonia shots. » Routine checkups where you can get advice about diet, exercise and safety. Most health plans cover preventive care services like these. So don’t put them off. It’s safe to visit your doctor again— and doing so helps keep you and your family healthy. Sources: American Academy of Family Physicians; HealthCare.gov WELLNESS Good nutrition: An Rx for mental health Can a healthy diet lead to better mental health? Some health experts say yes. Research has found that people who have inadequate levels of the following nutrients have an increased risk for depression: Omega-3 fatty acids. These are essential to brain health. You can find omega-3 fatty acids in fish like salmon, trout, sardines and mackerel, as well as in walnuts and dark green, leafy vegetables like Brussels sprouts, kale and spinach. B vitamins. These help regulate neurotransmitters in the brain. Folate and folic acid are B vitamins. They can be found in green, leafy vegetables; legumes; and whole grains. Vitamin D. This vitamin is critical to your brain’s performing at its best. In addition to salmon and tuna, vitamin D can be found in eggs, dairy, and fortified beverages and breakfast cereals. Want more motivation to eat a healthy diet? One study found that a third of participants with depression saw their symptoms disappear after improving their diet. EAT BETTERTO FEEL BETTER Rather than trying to focus on individual foods for good mental health, the American Academy of Family Physicians (AAFP) suggests you look to eat an overall healthy diet, which includes: Fruits and vegetables. Whole grains. Low-fat dairy. The AAFP points to a Mediterranean-style diet as one that supports both physical and mental health. That type of diet features a variety of nutrient- rich foods, including fish, fruits and vegetables, beans, and whole grains. Additional source: Mental Health America Lean protein. Limited amounts of sodium, saturated fat and added sugar.