Page 7 - BrockCoNewsletter-NovDec2024.indd
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MIC S & MAC S: FLAVONOLS
Your heart probably skipped a beat when you There are no o cial recommendations for daily
heard that dark chocolate is healthier than intake of flavonols, but healthcare professionals
milk chocolate because of the flavonoids in it. recommend eating five to nine servings of fruit
But then, you might have been disappointed and vegetables daily.
to learn that chocolate has a lot of sugar, so Flavonols give fruits and vegetables their color.
you shouldn’t eat too much of it. Don’t worry, Foods rich in fl avonols include:
because there are so many other foods bursting
with flavonoids but contain less sugar than • Berries, cranberries, cherries, peaches,
chocolate, you can celebrate the holidays in apricots, citrus fruits, and tomatoes
many delicious and healthy ways. • Kale, onion, spinach, lettuce, celery,
In addition to chemicals that support artichokes, and cabbage
cardiovascular health, these plant compounds • Chives, dill, oregano, parsley, thyme,
boast antioxidant, anticancer, anti-inflammatory, cinnamon, and capers
and antiviral properties. Plus, flavonoids are • Pistachios and almonds
good for the brain. They can improve brain
health, reduce neurological inflammation, and • Green tea, red wine, and red wine vinegar
increase blood flow to the brain. Adding cranberries, kale, chives, cinnamon,
Because flavonoids do so much to help our almonds, and tomatoes into your meals this
bodies, we should try to get as much as we holiday season should be pretty easy.
can. There are about five types of fl avonoids Source:
in food: flavonols, flavones, flavanones, flavans, https://www.realsimple.com/high-fl avonol-diet-
and anthocyanidins. decreases-risk-of-frailty-7511143
focus on wene : BEAT THE WINTER BLUES
At this time of year, you may feel depressed GIVE YOURSELF A BEDTIME. SAD disrupts
but can’t identify an event that triggered it. the circadian rhythm, causing people to feel
You may be dealing with Seasonal A ective lethargic during the day and wide awake at
Disorder. The shorter days and less daylight night. Stick to a consistent sleep schedule to
of autumn and winter cause a chemical reduce the chance of this happening.
change in the brain. People with SAD feel GET PHYSICAL. Like other forms of
fatigued, are disinterested in activities they depression, the symptoms of SAD can be
usually enjoy, have di culty focusing, and alleviated with exercise. Although it can
are depressed.
be di cult during the winter, exercising
Treat SAD like you would any other form outdoors is great because exposure to sunlight
of depression: Get diagnosed and follow can stop the feelings of overwhelming
your doctor’s recommendations. sadness.
In addition to your treatment plan, try Of course, people with SAD should follow
these tips to minimize the symptoms of the advice of healthcare professionals.
SAD this winter: However, maintaining social connections,
a sleep schedule, and a workout routine are
STAY SOCIAL. Go to brunch, work out
with friends, go on a day trip with family, steps anyone can take to make this winter a
or participate in any group activity you little brighter.
normally enjoy. It’s common for people to Source:
stop seeing friends once SAD symptoms https://www.everydayhealth.com/depression/
appear. Isolation intensifi es negative feelings, treatment/ways-to-ease-seasonal-depression/
so group hangs are great treatments for SAD.
