Tomorrow is Valentine’s Day, and along with it comes all the chocolates and candy.  For many of us, we crave the sweet stuff when we are under stress.  But do you really know why??

Sugar:  Is it an addictive substance?
Sugar intake triggers the release of the mood-elevating hormone, serotonin; This makes us feel an overall sense of comfort or happiness.  Eating sweets creates a sudden spike in blood sugar, giving us that “sugar high”, but hours later when our blood sugar  normalizes, we end up feeling exhausted, moody, and wanting more (Pivco).  

Surprising research suggests that sugary foods create similar brain activity in animals as addictive drugs.  Neuroscientists have shown that changes in dopamine levels (a chemical in the body related to the “reward center” in the brain) are similar to those changes seen in animals on cocaine.  One particular 2010 study performed by Scripps Research Institute showed that lab rats with daily access to sugary foods, started binge-eating and consuming less of the readily available nutritious foods.  In a similar study, psychologists at Princeton University studied lab rats that were given a 10% solution of sugar water, the same amount of sugar present in most soft drinks. There were no significant results for the rats that were allowed the occasional drink, however, those that were allowed to drink the sugar water everyday also showed patterns of addiction.  Additionally, the animals experienced withdrawal symptoms such as anxiety, shakes, and tremors when the effects of  the sugar were blocked by a drug (Langreth and Stanford).  
 
Is Sugar so Toxic it Needs Regulation?
Recently, controversy began after an article in the current journal issue of Nature suggested that sugar be regulated by the  government, as strictly as alcohol and tobacco due to its “toxic” and addicting properties.  The researchers suggest that the regulations should go as far as placing an age limit on purchasing products with added sugar as well as banning the sales of those items in and around schools (Wanjek). 

Even though this idea might seem far-fetched, the researchers cited many studies and statistics that support that sugar is detrimental to our health.  Added sugar found in sugary drinks and other foods, including those with high-fructose corn syrup, is the leading cause of obesity in this country as well as other chronic illnesses such as cardiovascular disease, certain cancers, and type II diabetes.  In the U.S. alone, one third of adults and 17% of children are obese, and those numbers are only increasing.  For years, people knew that cigarette smoking was harmful, but it wasn’t until later that the government placed restrictions on nicotine and companies’ marketing campaigns (Wanjek).

Additional Sugar Truths
With this information, it is very important to be more conscious of what we are eating.  It’s alright to splurge once in a while and indulge in that chocolate birthday cake, but on a daily basis it can affect your health. According to Nancy Appleton, PhD author of “Lick the Sugar Habit”, sugar can affect our health in the following ways, other than just weight gain (Pivco).

-Suppresses the immune system, making the body more susceptible to infection
-Increases the risk of blood clots and stroke
-Contributes to hyperactivity, depression, anxiety and difficulty concentrating
-Helps speed up the aging process, including wrinkles and grey hair

References:
1.     Langreth, Robert and Duane D. Stanford.  “Fatty Foods as Addictive as Cocaine in Growing Body of Science.” 
November 2, 2011.  Bloomberg.com  http://www.bloomberg.com/news/2011-11-02/fatty-foods-addictive-as-cocaine-in-growing-body-of-science.html
2.   Pivco, Debra.  “Sugar Addiction Detox 101.” http://www.teambeachbody.com/about/newsletters/-/nli/253#150954335
3.   Wanjek, Christopher.  “Sugar Should be Regulated as Toxin, Researchers Say.”
February 2, 2012.  http://news.yahoo.com/sugar-regulated-toxin-researchers-180605186.html

Continuing with our last topic “The Effects of Stress on the Body and Chiropractic”, I wanted to share with you some additional recommendations that may help decrease physical stress in the workplace.

The majority of patients that we see in our office complaining of neck, mid-back, and low back pain, spend hours a day at their job sitting at a desk or computer. Sustaining any position for long periods of time places excess stress and tension on the muscles of the neck and back. Furthermore, if the ergonomics of our workplace is unfavorable, then additional strain is placed on our bodies, leading to a variety of musculoskeletal problems. 

Ergonomics, “the science of designing user interaction with equipment and workplaces to fit the user”1 is a growing field because employers realize the importance it has on employees’ health and productivity. Proper ergonomic design leads to a decrease in repetitive stress injuries such as carpal tunnel and tendonitis; over time this can lead to long-term disability. Click here to read my summary of how to improve the ergonomics at your workstation.
 
In addition to changing your work environment, I emphasized in the article above the importance of taking frequent breaks to stretch throughout the day. Being a newfound lover of yoga, I recommend many of my patients to incorporate yoga into their daily routine. Because of the stretching, core strengthening, and mediation that are involved, yoga is a great way to decrease both physical and emotional stress. For many people, it is difficult to find time in their day to fit in exercise or time to meditate and reflect. 

Recently, I received an email from fitnessmagazine.com with various ways to sneak in exercise throughout the day. One particular article grabbed my attention: “5 Minute Yoga at Your Desk”. A series of short videos, this link shows you how to stretch and perform modified “yoga moves” right at your workstation, including a version of “downward dog”. I found this routine to be extremely useful for my patients that are experiencing pain associated with sitting long periods at their desk. Performing this short routine allows you to take a break from your workday to stretch the arms, legs, and spine, as well as give you some time to refresh and clear your mind of any stress.  You can view the videos here.

References:
Ergonomics. Wikipedia, the free encyclopedia. http://en.wikipedia.org/wiki/Ergonomics

In these hard economic times, it may be difficult to eat healthy, especially for larger families on a tight budget.  We already know that it’s ideal to eat organically grown produce and grass-fed meat, but let’s be honest, not all of us can afford these items.  Just because you are on a tight budget, does not mean that you need to sacrifice your health and make unwholesome choices. Below are 10 tips that can help guide you to a healthier and more budget-friendly diet:

1.  Buy in season.  Fresh fruits and vegetables that have been shipped from across the world tend to lose its nutritional value by the time they reach supermarket shelves; and these are likely more expensive.  Out-of-season fruits and vegetables are best when bought frozen because they are picked and packaged at their nutritional peak.  November's in-season produce includes broccoli, spinach, mushrooms, winter squash (butternut, acorn, spaghetti), pears, oranges tangerines, pomegranates and sweet potatoes.
2.  Use a pesticide wash for all non-organic fruits and vegetables.  Whether you buy a commercial produce wash or a do-it-yourself version using vinegar and lemon, it’s important that all fruits and veggies are washed properly.  If your budget allows it, choose to buy the organic products that are known to contain higher levels of pesticides.  Otherwise known as the “dirty dozen”,
the following list of fruits and vegetables have been tested by the Environmental Working Group to be the most contaminated: 
 
·Peaches
·Apples
·Sweet bell peppers
·Celery
·Nectarines
·Strawberries
·Cherries
·Pears
·Grapes
·Imported spinach
·Lettuce
·Potatoes
 
3.  Drink more water and get rid of the soda and sugary beverages. Besides the fact that water is free, recent studies by the Harvard School of Public Health and the American Heart Association showed that soft drinks and other sugar-sweetened beverages are linked to an increased risk of type 2 diabetes, hypertension, and metabolic syndromes.
4.  Check the labels on canned or frozen items for any added sugar or salt.  Look for canned vegetables that say “no salt added” or “low-sodium”.  Canned fruits often have added sugar or syrup which decreases the health benefits also.
5.  Plan and prepare ahead by cooking in bulk and portioning out leftovers into individual-sized containers for the remainder of the week.  You will be less likely to eat out or grab for something that is quick and unhealthy. 
6.  Make the switch to whole grains. Items like whole wheat bread, whole grain pasta and brown rice are better substitutes than their white counterparts.  Ronzoni’s Healthy Harvest brand of pasta comes in a variety of shapes, including lasagna noodles,
and contains 30g of fiber.  It virtually tastes the same and your kids will never know the difference!
7.  Check the labels of fruit juices for added sugar or high-fructose corn syrup.  Orange juice is usually the option with the least amount of sugar.  Look for brands with 100% juice or Tropicana’s Trop50, which contains 50% less sugar and no unnatural
sweeteners.  
8.  Buy in bulk. Non-perishable items like organic butter, rice, and even organic frozen broccoli can be found at superstores like Sam’s Club or Costco.  Meat bought in bulk can be separated into individual or family-sized portions and frozen for later use.
9.  Avoid processed foods. Most products that come in a box are loaded with unhealthy ingredients such as sugar, sodium, saturated fats and partially hydrogenated oils known as“trans-fats”.  High consumption of these ingredients leads to obesity, heart disease and diabetes.  Though these items tend to be cheaper, you’re not getting the value out of your money by eating empty
calories or food that does not provide you any real nutrition. 
 10.  Buy produce locally. Whether you are at the farmer’s market in Santurce, or shopping at the local farm stand, foods grown
locally tend to be fresher and less expensive than the organic foods found in the grocery store.  Many local farmers grow produce with low pesticide or herbicides; however they do not obtain the required government organic rating due to the high cost.

References:
Holpuch, Amanda. “10 Best and Worst Food Issues in America.” Fitbie.  http://fitbie.msn.com/eat-right/10-best-and-worst-food-issues-america
“The“Dirty” Dozen”.  http://www.organic.org/articles/showarticle/article-214.  From original source: Environmental Working Group, www.ewg.org