The holiday season is considered to be the peak time of depression each year, which is usually attributed to the lack of sunlight in most areas, the stress of shopping for gifts, and attending (or not attending) family and work gatherings. A third factor that I think is equally as important—if not more important for some people—is the fact that sugar intake tends to spike around the holiday season. Here are a few facts to consider regarding sugar:

• The body requires B vitamins to metabolize sugar. The body also requires B vitamins to make brain hormones such as serotonin—the feel good hormone. Many people find it helpful to take a B vitamin supplement to help brain hormone production during times of eating sugar.
• In addition to B vitamins, the body also uses up stores of minerals, especially magnesium to metabolize sugar. Magnesium deficiency is one of the most common deficiencies in the United States, and has been linked to mood disorders including depression and anxiety.
• The average American consumes 125 pounds of processed sugar each year. For most people this is hidden in processed foods and drinks that are also deficient in B vitamins and minerals.
• Sugar intake during the last trimester of pregnancy and the months following birth may be linked to susceptibility to post-partum depression. To help prevent this, new moms should prioritize healthy fats and protein in their diet and try to curb any sweet cravings with fiber-rich, whole food sweets such as fruit or sweet potatoes.

To help prevent sugar overload during the holiday season, try to limit your overall intake of sweets. If you are invited to bring something to a holiday potluck choose to bring a savory item such as a vegetable platter with dip, deviled eggs, or spinach and artichoke dip!

Last week, I flew to Baltimore with my husband and son for a three-day nutrition conference and to visit with my family who live nearby. Traveling from Honolulu to Baltimore takes about 16 hours, the majority of which was spent with a toddler in my lap. My son is still nursing (I plan to nurse until he’s two), which is great for his immune system but not so great for my back when he wanted to nurse off and on for almost the whole plane trip! After this trip and the three days of sitting in a conference room all day I started to really understand the importance of stretching to prevent and to relieve back pain. Here are just a few benefits of stretching:

• Stretching increases the flow of blood to the afflicted area. This promotes repair and helps to oxygenate tissues.
• When you take a moment to stretch, you are also taking a moment to calm the mind which can help relieve stress. Excessive release of stress hormones can increase pain!
• Stretching increases your range of motion, which helps to prevent injuries. Maintaining flexibility is one factor that has been linked to healthier aging. In fact, the ancient yogis used to say “you are as young as your spine is flexible.”

For a few easy yet effective back stretches that you can do anywhere, please see the Mayo Clinic slideshow on the subject.

While it’s true that most of our bone mass is formed during the first 30 years of life, it’s also important to note that bone is a living tissue and old bone is constantly being broken down and replaced with new bone. While this process tends to slow with age, it’s never too late to start taking steps to improve bone health. Here are five simple things you can do today to help your bones stay strong. Just pick one to start!

1. Go for a 10 minute walk outside while the sun is still out. Walking helps to increase bone density in the hips, and exposure to sunlight has the added benefit of increasing levels of vitamin D—an all-important nutrient for bone health.

2. Find a way to release stress, anxiety, and worry. Some people find release through exercise, some through meditation, and most people are able to relieve stress by talking with a friend or family member about what’s worrying them.

3. Avoid dark colored sodas, which are more likely to contain phosphoric acid and caffeine—both of which contribute to bone loss. If you’re craving something bubbly, try sparkling mineral water or fermented kombucha tea that has been sweetened with fruit juice.

4. If you are a coffee drinker, replace at least one cup of coffee each day with green tea. Coffee contains acids which can contribute to bone loss as well as caffeine. While green tea still contains some caffeine, it also contains health promoting antioxidants and has been found in several studies to have a beneficial effect on bone remodeling.

5. If you’re a smoker, take steps toward quitting. Nicotine is toxic to bone, and any steps you can take to reduce your intake will be beneficial. Some people find that taking a daily dose of vitamin C helps to reduce the craving for cigarettes.

This month we are running a special on two of our products that may help with sleep.  One of these is Mag Calm, a magnesium supplement that contains a highly absorbable form of magnesium.  Magnesium has a wide range of benefits and is vital to over 300 different enzyme systems in the body, so I thought it would be important to share a little more information on how magnesium affects sleep.  Enjoy!

• Magnesium deficiency is thought to be involved in the nervous tension that prevents many people from falling asleep.
• High carbohydrate diets and physical or emotional stress increase the body’s need for magnesium.
• A high magnesium diet has been shown to help with overall sleep quality and uninterrupted sleep.  Foods rich in magnesium include green vegetables, kelp, almonds, cashews, wheat bran, blackstrap molasses, and brewer’s yeast.
• Over 80 percent of Americans are deficient in magnesium due to the lack of magnesium in processed foods!
• Magnesium supplements have been found to induce restful sleep for most people in doses of 250 mg—the amount found in 2½ Mag Calm tablets.
• Magnesium is involved in the transmission of brain hormones responsible for sleep, including serotonin (a hormone that regulates sleep) and GABA (a neurotransmitter that helps to calm the nervous system).

For this week’s entry, I thought to share with you a few interesting facts about cholesterol that will be covered in more detail at our webinar this Saturday (to register click here).  Here they are!

 People with higher cholesterol are more likely to live longer, healthier lives than their counterparts with low cholesterol.
 Cholesterol is absolutely necessary for memory and learning, which may be why two common side effects of statin therapy are memory loss and cognitive decline.
 People with low cholesterol are more likely to experience mood disorders such as depression and exhibit violent behavior.  In fact, some researchers attribute the rise in domestic violence and child abuse over the past 30 years to the increased use of cholesterol-lowering medication.
 Exposure to heavy metals is usually followed by a rise in blood cholesterol, possibly because cholesterol acts as a “raft” to get toxins out of the body quickly.
 Every cell in your body makes cholesterol.  In fact, only 15% of cholesterol in your body comes from your food – the rest of it is synthesized by your body because it is that important!
 Fatty plaques in the arteries are actually a sign that there is underlying inflammation in the body.  Cholesterol rises as a response to this inflammation to try to repair damaged portions of blood vessel walls – cholesterol is NOT the root cause of artery plaques, inflammation is!
 If you are stressed about the results of your cholesterol test, it is likely that your results will be higher than they would be if you weren’t stressed.  Stress causes cholesterol levels to rise, and they may not return to normal for 24 hours or more.   
NOTE: Please talk to your physician before making any dietary or supplement changes.  This blog is not intended to replace the advice of a qualified healthcare practitioner.