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Relieving Stress and Overwhelm Naturally

Relieving Stress and Overwhelm Naturally

I have spoken to many people lately that are simply overwhelmed with life.  Everyone from parents to teachers, those unemployed to business owners, millennials to seniors. For so many, this “new” normal is leaving people of every age feeling strained and stressed. Additionally, it continues to feel eerie having to don a mask every time we leave our homes and have people turn their backs or shy away when passing each other. There is no doubt that the pandemic is taking a big toll on our psyches. Now, more than ever, we need to find tools to help us cope. Using pure essential oils is a wonderful natural approach for relieving stress and helping to reduce anxiety.

What are essential oils?

Essential oils are made from the natural chemicals of a plant. These natural chemicals are known as the plant’s “essence” and are what give the oils their distinct aroma and flavor. They’re made by steaming or pressing various parts of a plant (flowers, bark, leaves, or fruit) to capture the oils. Once extracted, the oils are combined with a carrier oil to create a product ready for use.

How essential oils work

Essential oils can be used 3 ways: aromatically (breathing them in), topically (applying diluted oils to the skin), and internally (in a supplement, or even in water). When inhaled, the scent molecules in the oils travel from the receptors in our nose directly to the emotional center of our brain, called the limbic center. The limbic system is the part of the brain involved in our survival instincts and emotional responses. It is intimately connected to parts of the brain that control our autonomic responses such as heart rate, blood pressure, breathing, memory, and hormone production.  A smell can trigger a flight or fight response or can soothe us by turning on the calming effects of the parasympathetic nervous system.  Aromas can also play a central role in our emotional responses such as feelings of pleasure, fear, anxiety, and anger. Through this mechanism, essential oils can often spark emotion and as well as a physical response.

Essential oils possess numerous biological actions that have antioxidant, anti-inflammatory, and antimicrobial activity.  When used topically, essential oils are absorbed through the skin and travel in the bloodstream to organs and tissues throughout the body. When ingested the oils travel through the gastrointestinal tract and then are dispersed throughout the system. Breathing in the essence of the essential oils also allows them to get into your lungs and therefore your bloodstream. Through these methods, essential oils can have a powerful effect on every system of the body.

Essential oils can reduce stress and anxiety

There are several oils that can offer an effective and natural response to stress and anxiety.

A few of the most notable oils include: 

    • Lavender oil: Many people find the lavender scent to be relaxing. It’s often used to help relieve stress and anxiety and promote good sleep.
    • Sandalwood: The rich, woody, earthy scent of sandalwood that can foster relaxation and alleviate anxiety.
    • Ylang Ylang: This oil comes from the flowers found on the tropical Ylang Ylang tree. It has an intense floral aroma that can help to lift up your mood while also having a calming effect.
    • Clary Sage: The soothing aroma of clary sage can help alleviate stress by inducing a sense of well-being.
    • Citrus scented oil: Invigorating citrus scents from lemon, orange, and grapefruit oils can be uplifting and certainly boost your mood when feeling down. 

Many essential oil companies also create their own oil blends that use a combination of essential oils specifically designed to promote calm and emotional well-being.

How to use essential oils

There are multiple ways to use essential oils, but here are my favorite ways to use them to support stress reduction and alleviate anxiety.

  • Spritzer: Combine a few drops of any of these oils with water in a small spray bottle and spray on your mask before leaving the home to help promote feelings of calm when out and about. You can also spritz on your pillow before going to bed a night to support a restful night’s sleep. It is important to shake the bottle to mix the solution before spritzing.
  • Diffuser: Through a diffuser, you are able to fill the air in your home with the comforting scent of oil to help promote feelings of peace and tranquility and create a calming atmosphere while at the same time purifying the air.
  • Topically: When you need a quick and simple way to relax, apply a drop of an essential oil topically to the pulse points on your wrists. Not only will this help to calm the body but keep the scent close by so you can take a quick whiff when feeling overwhelmed.
  • Warm bath: If you enjoy an evening bath as part of your bedtime ritual, add a few drops of diluted essential oils to a warm bath for added tranquility. To help the oil disperse, add the oils to your bath gel or bubble bath while filling the tub. 

I would not recommend the internal consumption of essential oils without the guidance of someone specially trained in their use.

How to find quality essential oils

The quality of essential oils on the market varies greatly, from pure essential oils to those diluted with less expensive ingredients or synthetic oils. Also, the way and process by which the oils are made is important. Some plants are not harvested properly or the oil is obtained through chemical processes and they are not considered true essential oils. Therefore, the most important thing to consider when shopping for essential oils is product quality.

However, figuring out which oils are the best is challenging, since there’s no government agency in the U.S. that provides a grading system or certification for essential oils.

Here are some tips to help you shop for quality essential oils:

    • Look at the label: The labeling should include the Latin name of the plant, the country in which the plant was grown, and what other ingredients have been added to it.
    • Evaluate the company: Purchase products from a well-known and reputable essential oil company that’s been around for several years.
    • Choose dark-colored, glass containers: Pure essential oils need to be packaged and stored in glass bottles and shielded from light to protect their quality.
    • Avoid “fragrance oils”: Fragrance or perfume oils are made from essential oils combined with chemicals, like phthalates, that can be detrimental to your health.
    • Compare prices: Pure essential oils can be pricey because of the time and effort it takes to produce them. If you find a rock-bottom price for an essential oil, it probably isn’t pure.
    • Check for testing: If a company doesn’t have testing data available for consumers, you may want to be wary of whether they have something to hide. 

Stress affects our brain, our body, our bones, our mood, our outlook on life, and health.  Finding ways to manage stress and support stress resiliency is so important to staying physically and mentally healthy during these chaotic times. There are so many therapeutic benefits to using essential oils and one powerful effect is as a stress reliever.

Next time you are feeling overwhelmed, try taking a whiff of an essential oil to lift your mood and stimulate a sense of calm and well-being.

For more information on essential oils and how to get started, please contact my colleague Dr. Eve Rosno. Dr. Rosno is an expert in the safe use of essential oils for stress management as well as their many other health issues.

You can contact her through her website  https://www.dreverosno.com/

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!
10 Herbs and Spices that add more than just flavor!

10 Herbs and Spices that add more than just flavor!

If you follow my newsletters or Facebook Live videos, you notice I talk a lot about how systemic inflammation and oxidative stress are related to many chronic diseases, from heart disease to cancer and osteoporosis.  I often talk about foods that are anti-inflammatory or rich in antioxidants, but there is also an array of spices and herbs that provide an abundant source of these healing nutrients.

Humans have been using herbs and spices to flavor food and fight disease for centuries, long before we developed pharmaceutical medications. But spices and herbs are often overlooked in the modern diet, yet, ounce per ounce, herbs and spices have more potent disease-fighting nutrients than most foods.  According to Karen Schrock editor for Scientific American, just half a teaspoon of ground cinnamon has as many antioxidants as half a cup of blueberries, and half a teaspoon of dried oregano has the antioxidant power of three cups of raw spinach.

Adding herbs and spices to your food not only enhances the flavor of any meal but also amplifies its nutritional benefits.

There are many herbs and spices that have biologically active compounds that can help squelch inflammation, suppress oxidation, and support the immune system.  However, there are several common spices that are versatile, easy to cook with, and have unique health benefits that I believe are essential for every kitchen.

10 indispensable spices that every kitchen should have

1.Turmeric: Turmeric is probably the most beneficial spice there is and certainly at the top of my list. There have been many high-quality studies that show its numerous benefits on our body and our brain.  The active chemical ingredient in turmeric, curcumin, is a potent antioxidant and a powerful anti-inflammatory.  Amongst its many benefits, it can help fight pain and inflammation, inhibit the growth of tumor cells, and support brain function. Turmeric’s influence on brain function comes from its ability to boost levels of brain-derived neurotrophic factor (BDNF). BDNF is a growth hormone that helps to increase the formation of new neurons and fight degeneration processes in the brain.

Include turmeric in your diet by adding it to salad dressings, rice mixtures, smoothies, marinades, sprinkling it on roasted vegetables, or making turmeric-infused water or tea. I also love to make coconut-turmeric dressing to add to my fruit salads.

Tip: It is most effective when eaten with black pepper, which helps the body absorb it better. 

2. Garlic: Garlic is another herb that I try to get into my diet on a daily basis. It is a potent antibiotic, antifungal, and anti-parasitic. It also has anti-inflammatory compounds that can protect against many degenerative diseases. Garlic also has phytoestrogens and anti-oxidative effects that have been shown to help to support bone health and reduce the risk of osteoporosis.  

Garlic is a tasty addition to any savory dish. From chicken to pasta, sautéed vegetables, soups, marinades, dressings. Although I encourage most people to eat more garlic, eating garlic can exacerbate symptoms of SIBO (an overgrowth of bacteria in the small intestine). 

Tip: For best results, garlic should be chopped and allowed to rest for 10-15 minutes before cooking. Chopping the garlic and allowing it to sit for a few minutes will activate the enzymes that will allow the formation of allicin, the compound to which many of garlic’s health benefits are attributed. 

3.Ginger: Ginger has long been known for its calming effect on the digestive system. However, it’s also a wonderful anti-inflammatory that can help soothe pain and inflammation. Ginger contains very potent anti-inflammatory compounds called gingerols. These compounds are believed to explain why so many people with osteoarthritis or rheumatoid arthritis experience reductions in their pain levels and improvements in their mobility when they consume ginger regularly. In fact, ginger has been shown to be just as effective as ibuprofen for relieving arthritis pain.  Because of this, the Arthritis Foundation recommends ginger as a top spice for those with arthritis.

Ginger is a versatile spice and can go in both sweet and savory dishes. Ginger can add an Asian flair to sautéed vegetables, salad dressings, and marinades.

You can also add it to fruit smoothies or yogurt or use it to make a soothing tea.

Tip: You can also make a ginger paste to use as a topical pain reliever. Peel and mince a 3-inch piece of ginger and add to a small amount of coconut or olive oil to form a paste. Apply to the painful joint for 15-20 minutes with or without a wrap.

4.Cinnamon: Like many other herbs and spices, cinnamon also has a host of compounds with antioxidant and anti-inflammatory properties that can help your body fight infection and repair tissue. One of cinnamon’s most beneficial roles is to help improve insulin sensitivity and blood sugar control.   

Cinnamon is delicious mixed with oatmeal, added to smoothies, sprinkled on yogurt or in your coffee. One of my favorites is to sprinkle cinnamon on top of toast with almond butter and apples.

Tip: You will usually find 2 types of cinnamon: Ceylon and Cassia. Ceylon cinnamon may have more antioxidants and is best for fighting free radicals and lowering your risk for disease. Ceylon cinnamon is also sweeter, making it preferable for flavoring desserts and lighter dishes. But the more important distinction may be the presence of a chemical called coumarin, a natural plant chemical that acts as a blood thinner. This chemical is present in much higher concentrations in cassia than in Ceylon cinnamon. It is contraindicated for anyone taking prescription blood thinners.  

5.Basil: Sweet basil has a high concentration of an organic compound called eugenol. Eugenol has been shown to block the activity of an inflammatory enzyme called cyclooxygenase (COX). Many over-the- counter non-steroidal anti-inflammatory medications, like ibuprofen and aspirin, work by blocking this same enzyme. It has been traditionally used to soothe the nervous system and with relaxation.

The most well-known use of basil is for making pesto sauce. I keep a mixture of pureed fresh basil, extra virgin olive oil, and garlic handy in my refrigerator and use it to top off steamed vegetables or potatoes.  You can also freeze the mixture in ice cube trays which can be added as you prepare soups and stews.

Tip: Store fresh basil in the refrigerator wrapped in a slightly damp paper towel.

6.Oregano: The organic compounds in oregano, thymol, and carvacrol, have both been shown to inhibit the growth of bacteria. It has a wide range of antioxidants, anti-inflammatory, and anti-infectious properties that help the immune system heal the body.

Oregano is a wonderful herb to flavor many types of foods, especially in Italian and Mediterranean dishes. It is always a welcome addition to salad dressings and marinades for lamb, chicken, and beef dishes.

Tip: When using oregano to spice up your tomato sauce, don’t sprinkle directly into a steaming hot pot. The steam will send moisture into your spice bottle creating an environment for mold to grow.

7.Thyme: Thyme has a long history of use in natural medicine in connection with chest and respiratory problems including coughs, bronchitis, and chest congestion. Like oregano, thyme has organic compounds thymol and carvacrol, which have been shown to have antimicrobial and anti-inflammatory actions. Thyme is also a rich source in vitamin C which can help to support the immune system.

Thyme makes a tasty addition to chicken, fish, beef, lamb, and vegetables as well as a great addition to soups and stews. Thyme enhances the flavor of dishes instead of overpowering the taste of the food.

Tip:  If using fresh thyme, be sure to add it in last and then take off the heat.  Fresh thyme, like other fresh herbs, will lose their flavor if overcooked.

8.Rosemary: Rosemary is another herb that is rich in antioxidant and anti-inflammatory compounds. It is also thought to improve circulation and blood flow to the brain which may help to improve concentration and memory. Rosemary may also help to relieve muscles and joint pain associated with arthritis.

Rosemary is best known for its use in poultry and lamb dishes, soups, spreads, and teas. One of my favorites ways to use rosemary is to add it to roasted root vegetables or potatoes.

Tip: Use rosemary in moderation. Adding too much of it to a dish can result in overpowering all of the other flavors.

9.Cayenne pepper: In every cupboard, there has to be at least one fiery spice, and in mine is cayenne pepper. Capsaicin is the compound in hot peppers responsible for the heat you experience when eating them as well as their health benefits. This spice has a thermogenic effect on the body which might help to boost metabolism and maintain a healthy weight. Cayenne also contains a range of antioxidant flavonoids and carotenoids that protects cells from free radical damage and inflammation.

Cayenne pepper is a warming herb and is especially good in the colder months to add to soups and vegetables to increase circulation and warming up cold hands and feet. One of my favorites is Cayenne Cinnamon Truffles, click here for the recipe! 

Tip: Capsaicin is also widely used in ointments, creams, and patches as a pain-relief aid. It works by reducing substance P, a chemical that transmits pain signals to the brain. I find capsaicin patches to be very effective for easing back pain.

10.Cumin: Cumin is the main ingredient in curry powder. There are some studies that suggest cumin may be beneficial for weight loss as well as lowering cholesterol and helping to support healthy blood sugar levels. Cumin is also a rich source of iron and can support healthy red blood cells and iron levels, even when used in small amounts as a seasoning.  

Cumin adds a nutty and peppery flavor to chili and other Mexican dishes. As part of an important spice in curry powder, it also plays an important role in Indian and Middle Eastern cuisine.

Tip: Cumin can also benefit the digestive tract and help to reduce flatulence and bloating. Simply simmer cumin seeds in boiling water for 8-10 minutes, strain, and enjoy a warm, soothing tea to relax the stomach and digestive tract.

Tips for using and storing herbs

  1. You might be surprised to hear that herbs, even dried herbs, spoil easily.  Fresh herbs should be wrapped in a moist paper towel and stored in the refrigerator and dried herbs stored in a tightly sealed container in a cool dark place. When stored properly, dried herbs will keep fresh about six months after opening.  It might help to write the date on the bottle when you open it.  Many are subject to molds.
  1. Use high-quality, organic herbs when possible.  When purchasing herbs, try to select organically grown herbs since this will give you more assurance that the herbs contain no herbicide residues.
  1. Even though dried herbs and spices are widely available in supermarkets, explore the local spice stores in your area. Oftentimes, these stores feature an expansive selection of dried herbs and spices that are of superior quality and freshness to those offered in regular markets.
  1. The general rule for swapping dried for fresh herbs is to use 1/3 of the amount called for in the recipe. If a recipe calls for 1 tablespoon fresh oregano, then add 1 teaspoon dried oregano.
  1. Fresh herbs are best added at the end of cooking or after cooking. Dried herbs benefit from some cooking, and should be added earlier to better develop their flavor.
  1. If you’re going to sauté something in oil add your favorite dried herb to the oil to allow its antioxidants to help preserve the oil from oxidation.

The easiest way to add these herbs to your diet is to make sure you keep them stocked up in your kitchen! Even though you may only use a dash here or there, these herbs are a bountiful source of nutrients. Remember, spicing things up a little, adds more than just flavor! 

 

 

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!

The Power of Purification

The Power of Purification

Labor Day traditionally marks the end of summer.  Vacation mode is over and it is time to get back into a healthier groove. Although this wasn’t the typical summer of socializing, back yard barbeques, and relaxing vacations, I suspect that, like me, many of you found it difficult to stay on track with healthy eating and a solid fitness routine. I know with the passing of Labor Day this year, our routines will still not be back to “normal,” but nevertheless it is an ideal time to find our way back to healthier habits. For me, this means getting my diet cleaned up and my body cleaned out.

I have found that the quickest and easiest way to cleanse and rebuild my body is through purification.  A purification helps to remove toxins in the body that can build up over time and gets you back on track with a healthy eating program.

On a daily basis, we are exposed to thousands of toxins. There are toxins in the air we breathe, the food we eat, the water we drink, the self-care products we use, and the materials that surround us. Additionally, our bodies make toxins as part of their normal metabolic process. The body can only handle so much and when toxins build up they can cause a variety of symptoms.

Signs and symptoms of toxic build-up can include:

  • Headaches
  • Stuffy head
  • Fatigue
  • Brain fog
  • Indigestion
  • Constipation
  • Low energy or fatigue
  • Physical aches and pains
  • Weight gain
  • Low libido
  • Increased sensitivity to foods or chemicals

Not only can toxins make you feel miserable, but an accumulation of certain toxins can cause inflammation in the body, can interfere with the body’s endocrine and immune systems, and possibly contribute to cancers and neurodegenerative conditions such as Parkinson’s disease. Toxins can also damage our bones by altering normal bone turnover. The chronic inflammation often created by toxins stimulates osteoclasts, the cells that break down bone, resulting in bone loss.  

When the body is functioning optimally and is not overloaded, it is able to prevent a build-up of toxins. Our liver is our primary organ of detoxification. It is responsible for breaking down the toxins so that they can be easily eliminated by the kidneys or intestines through urine and feces. However, if the body is overburdened with toxins or if any one of these organs are not working optimally, elimination is hampered and toxins begin to accumulate.

Interestingly, when overburdened our bodies store toxins in fatty tissue. Storing the toxins in fat protects the organs from their damaging effects. However, it also might make losing fat more difficult because the body doesn’t want to release the toxins and have them circulate throughout the body.  Additionally, when released, the toxins can interfere with your metabolism, making it even harder to lose weight. A purification program that slowly allows your body to eliminate toxins may help you better achieve your weight loss goals.

The purification program I recommend is from a nutraceutical company called Standard Process. The Standard Processes Purification Program is not a super restrictive, harsh detoxification but instead supports your body’s natural detoxification process through food and nutrients. It focuses on providing your liver, kidneys, and intestines with the essential raw materials needed to assist in the natural process of toxin elimination. Our organs of detoxification thrive on the fiber, phytonutrients, vitamins, and minerals provided by the foods and supplements in this purification program. By supporting and boosting the function of these organs naturally, you can also prevent the metabolic dysfunction associated with toxin release. 

Patients who have done the 21 Day Standard Process Purification Program routinely lose weight, and report having a surge in energy, mental sharpness, improved sleep, decreased cravings, and abundant vitality! 

Ready to put your summer indulgences behind you and revitalize your health this fall?

Join me in a 21-day purification! Yes, I will be doing the purification alongside you and giving you support and guidance every step of the way. 

Send me an email to let me know you are interested. I want to keep the group small so I can extend personalized attention…so space will be limited.

Not sure if you need a purification? Take the following Toxicity Questionnaire to see how you score.

https://www.standardprocess.com/Standard-Process/Purification-Program/Toxicity

September is the perfect time to cleanse your body and reset your eating habits to keep you healthy through the fall and for the long hall!

Let me know by Friday at noon if you would like to join the purification party!

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!

No Butts About It!

No Butts About It!

If you are like me, you have been sitting more than ever these last 6 months. Long hours of sitting have been cited to increase your risk for cardiovascular disease, type 2 diabetes, cancers and can actually lead to a condition called “dead butt syndrome.” No joke! It is also referred to as gluteal amnesia. Sitting all day basically causes your glutes to shut down and forget what they are supposed to do: powerful movement, stability, and proper body alignment.  Humans weren’t designed to sit all day and when we do our butt muscles become weak and inactive leading to poor movement, pain in our joints and back, and balance instability. 

Dead Butt Syndrome leads to pain and injury

Your gluteal muscles are the biggest and strongest muscle group in your body. They are composed of 3 muscles: the gluteus maximus, the largest and most powerful muscle, and the gluteus medius and gluteus minimus. Although the medius and minimus are smaller muscles they are equally as important for hip movement and stability. In fact, having a weak glute medius is often the underlying cause of dead butt syndrome. Ideally, this muscle group works together to provide the foundation of your alignment, movement, and balance. Weakness in any one of these muscles can force other muscles to compensate, like the hamstrings, the quadriceps, or the hip flexors. This, in turn, can create muscle imbalances and lead to injury and/or pain in the back or joints of the lower legs. Some signs of weak or inactive gluteal muscles include tight hip flexors, sciatica, pain in the lower back, hip, knee, or even the ankle or the foot. Weak glutes can cause balance issues as well putting you at greater risk for falls and fractures.

Testing for Dead Butt Syndrome

One simple test you can do to check the strength of your gluteal muscles is called the Trendelenberg test. To do this test, stand in front of a mirror, feet hip-distance apart and hands placed evenly on your hips. Lift one foot off the ground so you are standing on one leg. Look to see if your hips shift or if one hip drops. Do your hands stay level? The more difficult it is for you to keep your hips level, the weaker your glutes. 

Positive Trendelenberg
Sign of Weak Gluteal Muscles

Negative Trendelenberg
Sign of Adequate Gluteal Muscles

Overcoming Dead Butt Syndrome

The gluteal muscles were built for strength, power, and stability and need to be fed a regular diet of stair climbing, squatting, lunging, running and power walking to be kept in optimal condition. However, dead butt syndrome can make it difficult to automatically activate these muscles during exercise. So it is important to consciously think about activating the glutes when strengthening them. Think, see, and feel the muscle contracting to ensure it is being activated effectively. Once the muscles are “turned on” again, they will begin to automatically engage every time they are called upon. 

A simple way to prevent a dead butt? Set a timer on your phone. Every hour, squeeze your butt 20 times, get up and walk around, go up and down a flight of stairs, or do some chair squats.

The bottom line is that prolonged sitting is bad for health in many ways, so get up and get your butt moving.

If you have joint pain, a recent injury, unstable balance, or don’t know how to get started, schedule a 30-minute exercise review with me so I can help put together a safe and effective exercise routine personalized for you. 

The 30-minute exercise review includes:

  • A comprehensive review of your current health and physical well-being
  • Review, revision OR development of a fully customized home exercise program

Click here to sign up today!

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!