When life is in chaos, your home is your safe haven. The stay at home orders have extended in most states way longer than most of us ever expected! Although some states are beginning to lift closure restrictions on non-essential business, it will still be months before life gets back to normal. Additionally, I have heard from many of you that you are going to be very cautious about re-entry into the real world!

I want to thank you all for your heart felt responses as to how you have created a Home Health Haven for yourself!  I know there are many ongoing frustrations, but I am amazed by the resilience, creativity and perseverance many of you have shown.

Here are a few comments on coping:

• “It has helped to limit my time watching the news and reading about all the craziness going on in the world”
• “I have enjoyed getting outside in nature and taking long walks, it really helps”
• “I have done well with establishing a routine and it has kept me on track with my health goals”
• “I am not only surviving, but becoming healthier!”
• “It’s fun to be on a health kick with my 22 year old son and I appreciate that he does all the shopping and rarely goes off the list”
• “I’ve enjoyed doing Chair Yoga on Amazon Prime with my best high school girlfriend and spending a few minutes after each session catching up”
• “I have enjoyed doing group mediations on Zoom”
• “I enjoy my Zoom visits with my family”
•  “I have developed a prayer and meditation routine everyday”
•  “I am doing workout programs online until the gym opens up again”
• “Since I can’t go to the gym, I am using a weight vest and walking more and doing body weight exercises”
•  “I have found peace spending time out in my garden”

Here are few comments about ongoing frustrations:

• “Uncertainty is really frustrating”
• “Having a hard time keeping up with work and since I’m working from home, it’s easy to work extra hours”
• “I really miss my family”
• “I miss being able to hold my granddaughter”
• “It’s hard for me to be on the sidelines and not out there helping with the pandemic”
• “It will be a great day when church opens up again”

Healthy Habits I have established that I will continue:

• “Keeping the alcohol, dairy, sugar and junk food out of the house so I don’t consume it! “
• “I intend to continue to watch less TV and be more in the moment”
• “I am going to continue to connect with my distant family through Zoom so we can all “see” each other more often”
• “I like getting up and exercising first thing in the morning, instead of after work at the end of the day.  I feel more energized and more focused at work”

As the quarantine lingers, either self imposed or through mandation, I have decided to switch my mode of communication and connect with you through weekly FaceBook Lives. Facebook Lives can allow me to be more interactive and dynamic! 

For the next month I will continue not only to talk about the realities of taking care of yourself and your bones when you’re stuck at home but you can also join me for my kitchen exercise routine as well as get a peek into favorite recipes along with my decadent downfalls. Yup, none of us are perfect!

Moving forward, what topics would be most interesting to you?  Help me to help you!

First FB Live will be tomorrow, Wednesday, May 6th at 12 noon, Eastern.  During tomorrow’s 5 minute Live I’m going to show you the exercise I rely on everyday to keep my back strong and pain free.

Follow me on Facebook and join me for my FB Live Kick Off at 12 noon on Wednesday, May 6th.

Follow Nurtured Bones on FaceBook by Clicking 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!

When I started with my “Creating a Home Health Haven” blog back on March 23rd,  my goal was to provide support and encouragement to my community during a time of turmoil. We were hurled into a situation none of us had ever experienced. As world leaders focused on how to protect the population from getting sick, as an integrative health care practitioner, I wanted to focus on how we can stay well: physically, mentally, emotionally and spiritually.

Our homes, where most merely ate a good meal and rested their heads, have become our everything; our place of rest and security, our place of work, worship and socialization, our place of exercise, learning and creativity. My purpose was to help you create a space that could meet all of these needs that are so essential to staying healthy and happy. In taking this on, I learned a lot and found that I helped myself and my family create a home health haven too. Today, I want to share some things I’ve learned in the last month since sheltering in our home.

1. I learned that I am much more emotionally balanced and resilient when I keep a daily schedule.  Waking, exercising, eating, and going to bed at the same time everyday has given me some sense of control over my life during a time of extreme uncertainty. The sense of losing control can leave you feeling fearful and powerless. What I have realized is that, though I may not have external control of what is happening in the world outside my home, I do have control over what happens inside my home. Sticking to a regime of daily activities has helped me stay physically and mentally fit.

2. I need to wear shoes to be productive. Don’t laugh! Even though I dressed every morning for my work day, if I remained in bare feet or merely donned socks or slippers, I inevitably struggled to focus. It also doesn’t seem to matter what I am wearing… jeans, sweatshirt, slacks, sweater…just whether or not my feet are secured with shoes!  Wearing shoes, for some reason, puts me in an active state of mind. Who knew feet and brain are connected?
3. I have learned to appreciate technology more than ever. I have always viewed technology as bittersweet.  However, I have become a champion of technology during this crisis because it has made it so easy to stay connected to our loved ones and friends. Although there is nothing that replaces connecting in person, having the ability to Skype/Zoom/Facetime can truly bring people together. I have been able to connect with friends and family, living both miles away and only a few miles down the road, through virtual game nights, birthday parties and happy hours. Although it baffles me why it took a crisis to more actively nurture these connections, I am grateful that we have been able to actually grow closer despite having to stay further apart.
4. Despite creating a healthy haven for myself indoors, being home bound solidified how much I truly need fresh air, sunshine and nature for mental clarity, positive spirit and overall well-being. Honestly, people aren’t meant to spend the whole day inside drenched in artificial lighting and sitting in a chair breathing circulated air. A few years ago, I wrote a post about the healing powers of nature and the science behind “forest bathing.”  When researching this Japanese practice, I learned that trees and plants emit compounds called phytoncides which help us reduce stress and boost our immune system. We all intuitively know that nature is therapeutic, but it’s nice to have science back it up!
5. I learned that I can get by with only using 4 squares of toilet paper with every visit to the bathroom – maybe that is too much information! Although I am sensitive about using too much toilet paper on the head of a boat, I never thought that I would have to count my daily squares in my own home…and add it to every shopping list!
6. Writing these blogs highlighted the fact that when we help others, we help ourselves. Though my intent was to encourage each and every one of you to stay healthy and strong while sheltering at home, your feedback and responses were so heartening that they lifted my spirits and sustained my health as well. So I am humbled and grateful for having a such a supportive audience.

Here we are at the end of April, 5 weeks since I started my posts. Many states have started to re-open, but the majority continue to ask people to remain at home for at least another month. I have heard from many however, that it is going to be a long time until they feel comfortable again leaving their home. Therefore, continuing to find ways to connect and stay physically and mentally fit is going to be imperative. 

What have you learned about yourself throughout this process? What steps have you taken to maintain your health and well-being? What things have you enjoyed about spending more time at home? What has been your biggest frustration? What new health habits are going to continue moving forward? And, do you also get more done when you have shoes on?

Please share…I would love to hear from you! I’m hoping to compile and share the tips and techniques we each have incorporated into our “new normal” lives so we can all continue adapt and support each other.

Simply send me an email and share your thoughts and experiences.

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!

There is no doubt that being home-bound poses many challenges to our health. Reduction in physical activity, social interaction, and mental stimulation coupled with comfort foods creeping into our diet and staying up late to watch one more episode can all begin to shift our health. These simple lifestyle variations can have an impact not only on our physical health but also on our mental acuity and memory as well.

Forgetting why you walked into a room, failing to recall what you wanted to get at a store, or not being able to quite place a name with a face are often affectionately referred to as senior moments.  But let’s face it, these maddening lapses in memory or concentration start way before we are seniors…how about in our 40s and 50s?  Yes, we actually start to see changes in our brains as early as 40 years old.

For a long time, it was believed that neurons, or brain cells, did not regenerate. Unlike other cells in the body, it was thought that your brain cells died off as you aged and were lost forever. However, we now know that it is actually possible to grow a modest amount of new brain cells. This process is called neurogenesis, and many lifestyle dynamics can affect regeneration and healthy brain connections.

Unfortunately, the circumstances that many of us are experiencing right now, like stress, lack of sleep, poor diet, restricted social interactions, insufficient exercise, and a lack of stimulating activity, all negatively impact neurogenesis. As you can imagine, more positive health behaviors encourage brain regeneration that supports mental acuity and memory.  Many of these positive lifestyle actions enhance brain health through their ability to stimulate a protein called brain-derived neurotrophic factor (BDNF).  BDNF is viewed as a “Miracle-Gro” for your brain because it stimulates the growth of new cells as well as strengthens existing cells. Higher levels of this protein are correlated with improved cognitive function and memory, whereas low levels of BDNF have been associated with depression, poor memory, and diseases such as Alzheimer’s, Parkinson’s, and multiple sclerosis.

One of the best ways to increase BDNF is through exercise…yes, another plug for making sure you are getting your daily exercise!  Moderate aerobic exercise seems to be most beneficial for stimulating the production of BDNF, but functional exercises that incorporate balance and coordination are excellent for encouraging  BDNF as well.  Want a real boost to your cognitive function?  Schedule a time to learn something new right after you exercise. With increased blood flow to the brain and heightened levels of BDNF, post-exercise is the perfect time to acquire new information. This illustrates yet one more reason why exercise is truly a preventative strategy against many age-related conditions, including memory loss and neurodegeneration.

Now is the time to ensure your exercise routine is effective not only for you physically but mentally! Reach out, and let’s put together a mind-body-building exercise routine!

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 20-minute phone consult to learn more about the BONES Method™ and how it can help you achieve strong, healthy bones for life!

Hard to believe that May is one week away! While being hunkered down in my home, I feel like April has passed right on. Luckily May in the Mid-Atlantic states means the beginning of warm, sunny weather that can heighten our spirits and entice us back outside….even if it is only to our balconies or back decks. Sunshine is one of the best ways to not only lighten your mood but also boost your immune system.

There is nothing better than a little sunshine to help you feel renewed and refreshed.  Sunshine enhances the brain’s release of the hormone serotonin, which is associated with feelings of joy and serves to ward off anxiety and depression. Sunshine also synchronizes our circadian rhythm and our internal clock, which regulates our energy levels, metabolism, appetite, and sleep cycle, as well as affects our mental health. Being indoors all day, glued to our TVs or computer screens, can disrupt our natural rhythm and have a powerful impact on attitude and mental health. Spending time in the sun every day is one of the easiest ways to stimulate a positive mood and ward off anxiety and depression during our homestay.

The sunshine vitamin, vitamin D, also plays a crucial role in our immune health. Vitamin D is known to participate in the activation of certain types of immune cells, such as T-cells, which are critical for fighting off infections in the body. In the simplest of explanations, when a T-cell encounters a foreign invader, it sends up a kind of “antenna” or receptor for vitamin D. If the cell finds vitamin D, it will be activated and mobilized. However, without sufficient amounts of vitamin D, the T-cells remain in their inactive state, and a key part of the body’s immune defenses remains paralyzed. There is evidence that low levels of vitamin D are associated with a greater risk of catching the common cold or developing pneumonia.  Vitamin D supplements may be able to prevent acute respiratory tract infections as well. Therefore, many experts do think that vitamin D may have therapeutic benefits for fighting Covid-19.
Sunshine is the very best way to enhance your vitamin D levels. Our skin makes vitamin D when exposed to the sun. In fact, there are very few foods that contain vitamin D, signifying that sunshine is nature’s way of providing it to the body. With the warm weather approaching, this is a great opportunity to get outside and get a little “sunshine on your shoulders.”

The morning sun is best for reinforcing the circadian rhythm and kickstarting your energy for the day.  Mid-day sunshine, when you get the most UVB rays from the sun, is the most effective for making vitamin D. Although there are many variables as to how much time in the sun you need to generate sufficient levels of vitamin D,  the general rule of thumb is enough sun to make your skin “slightly pink!” Because most of us are emerging from winter exposing pale skin, 15-20 minutes of mid-day sun is probably plenty right now.

I know that many of you are concerned about skin cancer and choose to avoid time in the sun. Though I don’t believe a restricted amount of sunshine is harmful, I also understand your fears. Just as I believe in food first, meaning it is best to get your nutrients from food, not supplements, I also believe in sun first. However, there are many reasons and conditions in which it is difficult to get the amount of sunshine necessary to produce enough immune-boosting vitamin D. Therefore, supplementation is often necessary. However, supplementing blindly with vitamin D over 1000 IU a day is not recommended. It is always better to test, instead of guess, in order to know exactly how much vitamin D you may need.

If you are confused about how much vitamin D you should be taking, now’s the time to schedule an appointment to review your supplements as well as you entire bone health plan. 

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 20-minute phone consult to learn more about the BONES Method™ and how it can help you achieve strong, healthy bones for life!