If you're reading this, there's a 9 in 10 chance you're not getting enough omega-3 fatty acids. A new global review published in Nutrition Research Reviews from researchers at the University of East Anglia, University of Southampton, and Holland & Barrett confirms what this is happening worldwide. After analyzing omega-3 recommendations across 42 countries, they found that 76% of the global population isn't meeting recommended intakes of EPA and DHA. If anything, that number is conservative, since recommended intakes are often the minimum to avoid deficiency, not the optimal amount. In our practice, we see omega-3 supplementation help tremendously with autoimmune conditions like rheumatoid arthritis, mental health challenges including depression and anxiety, skin problems, and improved metabolic and cardiovascular health. The researchers concluded that supplementation is often required to meet recommended intakes, particularly during pregnancy and for those with low fish consumption. I recommend eating cold-water fatty fish or shellfish a few times per week and supplementing with about 1 gram per day of high-quality fish oil. However, most people do not like fish or do not eat enough. In that case, a good quality omega-3 supplement would be beneficial.

A groundbreaking study published in the Journal of Internal Medicine has revealed something absolutely amazing about the role of the Sun in human health: a deficiency of sunlight could be as harmful to human health as smoking cigarettes The study titled, "Avoidance of sun exposure as a risk factor for major causes of death: a competing risk analysis of the Melanoma in Southern Sweden cohort," was conducted by Swedish researchers on a population of almost 30,000 women. They assessed the differences in sun exposure as a risk factor for all-cause mortality, within a prospective 20-year follow up of the Melanoma in Southern Sweden (MISS) cohort. The women were aged 25-64 years at the start of the study and recruited from 1990 to 1992. When their sun exposure habits were analyzed using modern survival statistics they discovered several things. Because cancer risk increases along with biological age, the longer you live, the higher your cancer risk will be. Therefore, because increased sunlight exposure actually increases your longevity, it will also appear to increase your risk of cancer. But this does not necessarily mean that sunlight is intrinsically "carcinogenic," which is commonly assumed. "Nonsmokers who avoided sun exposure had a life expectancy similar to smokers in the highest sun exposure group, indicating that avoidance of sun exposure is a risk factor for death of a similar magnitude as smoking."

1. Practice Sleep Hygiene Get a jump-start on a healthy New Year by resolving to prioritize sleep during the holidays. Practicing sleep hygiene is important for both physical and mental health. If you don't have consistent habits around sleep, you may not be setting yourself up for optimal rejuvenation from time spent in bed. By implementing a few conscious and consistent nightly habits, you'll ensure that your down time sets you up for a great tomorrow. First, make your bed as inviting as possible by replacing your worn-out or unsupportive mattress with one that supports healthy sleep posture. Be sure to also choose a mattress made from natural materials, without chemicals. To keep bed clothes fresh between washings, make a relaxing aromatherapy spray. Add around 20 drops of lavender essential oil (known for its soothing properties) to a small spray bottle of filtered water. Mist sheets and pillowcases when you make your bed in the morning and once again before settling into bed. The scent of lavender will calm your mind and signal your body that it's time to relax. Next, prepare for sleep by instituting a wind-down period one to two hours before bedtime. Minimize the use of screens and dim overhead lights in favor of task lighting. Soften the volume of conversations and reduce strenuous activity to begin relaxing your body and mind. If you're serious about getting good sleep, consider banning all screens, including the television, from your bedroom. Exposure to unnatural light, especially blue light from screens, can alter your body's circadian rhythm, your natural, internal synchronization with the sun. Research has shown that even brief exposures to blue light can lower levels of melatonin secretion, the hormone that helps you feel sleepy at night. By creating and practicing bedtime rituals, you send a signal to your body that it's time to relax, recharge and restore. Getting regular, deep sleep will provide a sustainable foundation for good moods and high energy so you can handle whatever the elves put on your to-do list.