How to Lower Stress, Maintain Balance and Support Bone Health During the Holidays
The holidays can be a joyful time but they can also be a stressful time for many people. When it comes to our bone health, it is extremely important to try and balance our stress levels along with bone building nutrition and other bone supportive factors. When we are stressed especially over long periods, our cortisol level increases. High levels of cortisol promote bone loss. It activates the osteoclasts ( the cells that break down bone). We want to embrace our traditional holiday traditions and foods but even making small changes such as reducing the sugar content of a recipe, consuming alcohol in moderation and including lots of nutrient dense whole foods can make a big difference when it comes to bone health. Of course, we still want to stay physically active during the holidays.
The image above is to share a laugh but I think we all know it is true. The rule of no politics at the dinner table is a good one. 😊
What are some other things that you can go to promote well being and lower stress during the holidays?
Don’t overcommit yourself
Ask for help from others. “ Yes” I would love for you to bring a dish!
Boost your mood with the fragrances of the holidays with aromatherapy of essential oils : peppermint, wild orange, cinnamon, cloves. ( If you have pets, make sure to look up essential oils that can be harmful.)
Simmer orange peel or cinnamon sticks on the stove 🍊
Light a seasonal candle ( non-toxic soy or beeswax, cotton wick, no synthetic scent)
Add fresh greenery
Play some uplifting holiday music
You do want to make sure that you do not introduce harmful chemicals into your environment from synthetic fragrances and candles. These chemicals are called phthalates and they are endocrine disruptors. They are harmful to our bones and overall health.
Try this wonderful simmer pot instead🍊🍁
Other ways to support you health, well being and bone health:
Disconnect from electronics
Meditate⭐️/ pray
Take walks in nature
Have a cup of chamomile tea
Soak in an epsom salt bath
Get a massage
Bone Health Nutrition Tips:
It is also advisable to limit :
Ultra-Processed foods -often high in sodium and also inflammatory depending on ingredients.
Excessive alcohol
High amounts of added sugar. Avoid high fructose corn syrup.
Sugar from whole fruit is fine.🍏 🍊 🍑 🍇
Try and modify some of the high sugar family recipes….they will still taste great.
You can cut the sugar in half from many “ family recipes” and still have a great dish!
( I do not recommend the use of artificial sweeteners. They are harmful to our gut health and microbiome. )
Read the ingredient list on packages, don’t just look at the nutrition facts. If you can’t pronounce the ingredients, don’t eat it!
Focus on fresh ingredients on all kinds. Fresh herbs can make a great addition to a dish.
Do make sure you include plenty of high protein foods each day. You are aiming for about
30 grams per meal on average.
Finally, talk and enjoy your food and time with others that you might not get to see often.
ENJOY!!! ⭐️
If you are ready to get started with improving your bone health. Please contact me today Jana Davis MS,RDN Functional Registered Dietitian Nutritionist at bonehealthsolutions@gmail.com. Start getting ready for a wonderful and healthy NEW YEAR! 🎊🎉
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