April 2020 - Page 2 of 4 - Nurtured Bones

Shelter No Stress

by Susan Brady | Apr 21, 2020 | Sleep & stress reduction

Many of us have been sheltering in place now for over a month! The disruptions to daily life have impacted each one of us in very different ways. Some of us are worried about our health, while others are concerned about their finances, their livelihoods and their futures. Hopefully, you have found ways to cope and de-stress, but if you need a little extra support, schedule a Tea Time!

Just drinking a hot cup of tea can be comforting and soothing to the body, helping anyone feel more at ease. However, tea also contains a unique amino acid called L-theanine. L-theanine is found in the leaves of tea and has been shown to promote relaxation without causing drowsiness.

How L-theanine works:

1. L-theanine increases levels of the neurotransmitters GABA, serotonin and dopamine in the brain. These neurotransmitters help regulate emotions, mood, motivation, and relaxation. By boosting these calming neurotransmitters, L-theanine can help lessen stress and promote a sense of calm and well-being.

2. L-theanine also helps to relieve anxiety by blocking the action of the excitatory neurotransmitter glutamate.

3. L-theanine significantly increases activity in alpha brain waves. Alpha brain waves are produced when you are not really focused on anything important and are feeling calm and relaxed. It is the state of mind when you are meditating. These brain waves are associated with a state of “wakeful relaxation.”

In addition to promoting relaxation, L-theanine can also lower heart rate and blood pressure, which are often associated with anxiety and stress. Other beneficial effects on the body also include anti-inflammatory actions, antioxidant properties, and support of optimal liver function. Some research suggests that L-theanine may improve the function of the immune system, including decreasing the incidence of upper respiratory tract infections (1). Due to its relaxation properties, L-theanine is often used to unwind in the evening and promote sleep. Any therapy that de-stresses the body and fosters sleep will also decrease the risk of developing stress-related illnesses.

Tea is one of the only natural sources of L-theanine. It has generally been recognized that green tea has the highest concentration of L-theanine. However, a 2011 study looked at the L-theanine in teas, and found black teas to contain the most (2). This study also found that adding small amounts of milk or sugar didn’t effect the L-theanine content and that in general, the longer you brewed your tea, the more L-theanine it contained. If you don’t want the stimulating effects of tea, decaffeinated black tea still contains L-theanine, however less than caffeinated tea. Herbal teas do not contain L-theanine because they are not made from the Camilla sinensis leaf.

You can also get L-theanine as a supplement. L-theanine supplements are generally considered very safe, but you should always consult your health care provider before starting any new supplement.

If you are struggling with fear, anxiety or stress during these uncertain days, schedule a Tea Time. Taking a break with a soothing cup of tea in hand will help to calm your nerves and lift your mood.

Susan Brady
is a Physical Therapist,
Nutrition Consultant and
Doctor of Integrative Medicine.
She has been treating women with osteoporosis for over 30 years and is dedicated to helping people achieve
lasting good health and vitality.

Want to learn more about how you can improve your bone health? Contact me for a free 15 minute phone consult to learn more about the BONES Method™ and how it can help you achieve strong, healthy bones for life!

Your Muscles Can’t Afford a Corona-cation

by Susan Brady | Apr 20, 2020 | Exercise

On Saturday I challenged you to up your exercise! As silly as doing a couple of squats a day or merely standing up and sitting down from a chair may seem, there is a reason for my request! Your muscles can’t afford to take a corona-cation. As we age, one of the toughest challenges that we face is maintaining a healthy body composition.

Body composition is simply the percentage of your body’s muscle and fat mass. Starting in our mid-forties, we begin to lose muscle mass and progressively accumulate fat mass. On average, between the ages of 40-60, a person gains about 1 pound of fat per year and loses a 1/2 pound of muscle. By age 75, if you haven’t been actively exercising, 50% of your muscle mass can vanish!

Beyond the loss of strength that occurs with reduced muscle mass, a loss in lean tissue affects our health in many ways. It can lead to obesity, increased risk for chronic diseases, hamper your ability to recover from illness, put you at an increased risk of falls and fractures and reduce your mobility.

So there are reasons far and above the importance of exercise than just looking good. Maintaining lean tissue as we age is critical for a healthy, well-functioning body.

Click here to learn 5 Reasons Why Muscle Mass Benefits Healthy Aging.

Is your current exercise program effective in increasing lean muscle mass? Maybe you haven’t created a consistent exercise program that is going to build muscle mass and improve your overall health. If you aren’t sure whether your exercise program is truly effective or you need some suggestions on where to begin, then it’s time for an Exercise Review Session!

Right now I’m offering these 30 minute sessions at a reduced rate of $47.

This session includes:

Comprehensive review of your current health and physical well-being
Review, revision OR development of a new home exercise program
Downloadable exercise instructions and handouts

Register Here!

*Limited Spots Available

Susan Brady
is a Physical Therapist,
Nutrition Consultant and
Doctor of Integrative Medicine.
She has been treating women with osteoporosis for over 30 years and is dedicated to helping people achieve
lasting good health and vitality.

Want to learn more about how you can improve your bone health? Contact me for a free 15 minute phone consult to learn more about the BONES Method™ and how it can help you achieve strong, healthy bones for life!

Exercise Challenge

by Susan Brady | Apr 18, 2020 | Exercise

I am challenging you today to get more exercise! Doing squats is a great place to start! This is an exercise that can range from something as simple as standing up and sitting down from a chair to performing sumo squats with weights. So everybody should be able to participate in this exercise challenge.

The squat is a valuable exercise because it is what we call a “functional exercise,” or an exercise that mimics activities that we do on a daily basis. You do a squat every time you get up and down from a chair, in and out of a car, or pick up an object off the ground. Squats strengthen the muscles of the legs, buttocks, core and back helping to make these activities effortless. Additionally, the load through the legs is great for strengthening bone and improving flexibility in the hips, knees and ankles. There are endless variations of the squat movement, so it can be easily adapted for any fitness level…beginner to professional weight trainer. Squats are particularly great for people who want to stay functionally strong and fit as they get older.

Lastly, there is no excuse not do them! Although some like the extra challenge of doing them with weight, no equipment is actually necessary. Because squats can be done anywhere, they are a terrific exercise to help keep you strong during this time of quarantine.

Click here for Squat Exercises for All Levels.

If you are interested in putting together a home exercise program, or need a change in your current exercise routine, I am now offering my 30 minute exercise review at a discounted price of $47.

This special price includes:

Review of your health history
Review, revision or development of a new home exercise program
Printable exercise instructions and handout

Register Here

Susan Brady
is a Physical Therapist,
Nutrition Consultant and
Doctor of Integrative Medicine.
She has been treating women with osteoporosis for over 30 years and is dedicated to helping people achieve
lasting good health and vitality.

Want to learn more about how you can improve your bone health? Contact me for a free 15 minute phone consult to learn more about the BONES Method™ and how it can help you achieve strong, healthy bones for life!

Friday Feast: DIY Grain Bowl

by Susan Brady | Apr 17, 2020 | Nutrition

It is the end of the week and in my house, containers of leftovers are stacking up in the refrigerator. None are enough for a complete meal, but when you are trying to limit your trips to the grocery store, consuming all those leftovers is a must. One way that I like to use up leftovers is by making a grain bowl.

Grain bowls are so versatile and you can easily combine the perishable foods in your refrigerator with the pantry items that you have stocked up. No matter what you have on hand, chances are you can make yourself a simple and healthy meal.

This is the most versatile grain bowl recipe in this round-up because you have the freedom to choose whichever grain, vegetable, protein, and other toppings you desire. It’ll teach you the basics on how to construct a hearty and healthy bowl and from there, you can experiment, try new flavors and expand your repertoire!

Here are the basics to layering the perfect grain bowl:

Pick a grain. Some of my favorite grains to use are quinoa, wild rice, brown rice, and millet. Follow the package direction and cook them just until tender. Overcooking can lead to a mushy grain bowl.

Add some vegetables. You can use fresh leafy greens, sliced cabbage, cut raw vegetables, or the leftover vegetables you cooked earlier in the week. I love to add roasted vegetables like cauliflower, Brussels sprouts, beets or squash. Cold or hot, either is delicious.

Enrich with protein. Chicken, beef, and fish can complement any grain bowel. If you don’t have any leftovers in the refrigerator, dig into that pantry and pull out a can of tuna, salmon, chickpeas or beans. Frozen shrimp is another great option. It thaws quickly and sautés up in a minute. Add some Mexican spices to make a Baja Shrimp Bowl.

Garnish it up. Here is where you can get truly creative! Spoon on some nuts or seeds. I like to use chopped almonds or walnuts, as well as pumpkin and sunflower seeds. Dice up some figs or apples. Spice it up with fresh herbs like basil, cilantro, dill or thyme. Feta or goat cheese is always a refreshing addition, and don’t forget the avocado!

The finishing touch: Dress it up with a flavorful vinaigrette or just add some olive oil, salt and pepper. If you like a citrusy flavor, combine lemon or lime juice with olive oil and touch of honey. If you’re going with an Asian theme, use some sesame oil, soy sauce, mirin, and hot sauce. Go with what your taste buds are yearning!

Whether spicy, savory or sweet, meet or meatless, grain bowls create a satisfying meal that is convenient, flexible and family friendly. So utilize those leftovers and tap into your pantry supplies to create a delicious and nutritious meal.

Susan Brady
is a Physical Therapist,
Nutrition Consultant and
Doctor of Integrative Medicine.
She has been treating women with osteoporosis for over 30 years and is dedicated to helping people achieve
lasting good health and vitality.

Want to learn more about how you can improve your bone health? Contact me for a free 15 minute phone consult to learn more about the BONES Method™ and how it can help you achieve strong, healthy bones for life!

Your Body of Water

by Susan Brady | Apr 15, 2020 | Healthy aging

Yesterday, I took the opportunity to clean up and organize my office a bit. I ran across one of the very first books I read while starting out on my wellness journey back in the early ’90’s: Your Body’s Many Cries For Water written by F. Batmanghelidj, MD. It reminded me how such a simple thing like water can have such a profound effect on our health.

Sixty percent of the adult human body is made up of water and it is essential for the optimal function of every cell, tissue and system in the body. Yet, despite knowing how critical water is for human health, statistics show that almost half of American adults do not drink enough water on a daily basis. Chronic dehydration can affect the body in many ways…including hindering our immune system.

How water affects your body and your health:

1. Water is a natural immunity booster. Your body’s immune system uses the lymphatic system to circulate immune cells around the body while also removing wastes and toxins. Your body relies on water to produce lymph. Interestingly, the word lymph is derived from the Latin word lympha, meaning “water.” Without adequate lymph, your white blood cells and other immune cells would not be able to travel throughout the body to defend against foreign invaders. It also helps to boost immune function by getting rid of toxins.

2. 55% of your blood volume is water. Blood is your waterway in which oxygen, nutrients, and hormones travel around your body and get delivered to your cells. Dehydration can result in a decrease in blood volume and impede the transport of these vital elements throughout the body. Blood is also responsible for toxin removal as well.

3. Your brain gets a boost from water. It has been shown that even mild dehydration can lead to a significant impairment in cognitive functions like alertness, concentration and short-term memory. It appears that brain tissue fluid decreases with dehydration, resulting in reduced brain volume and cell function. Water is also necessary for the brain to produce hormones and neurotransmitters, including melatonin. If you remember back to an earlier blog post, melatonin is not only important for sleep, but also for immune function.

4. Water is a key component of digestion. It is needed to produce the digestive enzymes required to break down our food and ensure proper absorption of nutrients. Water also keeps waste products moving through the intestines. If you don’t have enough water in your body, water is reabsorbed from the colon leading to constipation.

5. Water is necessary to generate energy. Water is the medium for most chemical reactions in the body, especially reactions required for normal metabolism. Metabolism is the process by which food is converted to energy to run all cellular processes. Without adequate water, metabolic functions slow down which can result in a loss of energy.

For all these reasons, plus many more, it is important to make sure you are drinking enough water! Dehydration can quickly sneak up on you. In fact, by the time you are thirsty, you are probably already dehydrated.

So how much water do you need to keep your body well hydrated?

My general recommendation is 1/2 your body weight in ounces of water a day. So for a 130 lb person that would be 65 ounces of water a day. If you exercise and sweat a lot, you may need even more. Getting this much water every day can seem like a daunting task, so I have included some fun tips for getting more water into your day.

Click here to Add Some Excitement to Your Water!

Susan Brady
is a Physical Therapist,
Nutrition Consultant and
Doctor of Integrative Medicine.
She has been treating women with osteoporosis for over 30 years and is dedicated to helping people achieve
lasting good health and vitality.

Want to learn more about how you can improve your bone health? Contact me for a free 15 minute phone consult to learn more about the BONES Method™ and how it can help you achieve strong, healthy bones for life!