Susan Brady - Nurtured Bones

I Made Sauerkraut!

by Susan Brady | Apr 24, 2020 | Nutrition

This past month, despite seemingly having extra hours in the day, I have been very busy. I am not complaining, being busy is good right now! It keeps me fulfilled and makes it exciting to wake up every morning. However, between blogs, client consults and interviews for my upcoming Healthy Aging Summit, I haven’t had much free time to “capitalize” on sheltering in place.

I did take a break yesterday to go for a long hike but today I finally took the opportunity to do something that I have wanted to try for years. I made sauerkraut! That might seem strange to some. Of all the delicious things I could have baked or made, I chose sauerkraut. The reason is that sauerkraut is one of those traditionally fermented foods that has many powerful health benefits.

“All disease begins in the gut” ~ Hippocrates

Our gut has trillions of microorganisms which are the key to many aspects of our health, from enhancing digestion and metabolism, to supporting your mood and immune system. 85% of our immunity comes from these microscopic inhabitants as they defend us from foreign invaders, like bacteria and viruses. Now, more than ever, we need to support these beneficial bugs. One of the best ways to get these bacteria to thrive is to feed them fermented foods, like sauerkraut.

Fermented foods have been part of traditional diets for thousands of years and have always been highly prized for their health benefits. Sauerkraut is one of the oldest traditional foods dating back 2,000 years or more. The fermentation of vegetables, in this circumstance cabbage, is called lacto-fermentation. The “lacto” in the name refers to the lactobacillus strains that are active in the fermentation process. Natural microbes such as lactobacilli in the environment create lactic acid which naturally preserves food. However, the process of lacto-fermentation has numerous other advantages beyond those of preservation. The proliferation of lactobacilli in fermented vegetables help enhance nutrients, produce important enzymes, has antibiotic and anticarcinogenic properties and promotes the growth of healthy flora throughout the intestine.

If you are interested in exploring DIY vegetable fermentation with me…click here to see the recipe I used today as well as a recipe for fermented carrots that a colleague shared.

If you’re NOT interested in trying your hand in the fermentation process, but want to reap the benefits, my favorite Fermented Food company is called HEX Ferments. HEX Ferments is a Maryland based food company that only uses organic ingredients and employs the traditional fermentation process, no shortcuts! You can purchase their products from Whole Foods or Amazon.

Is there a home-bound project or a passion that you have wanted to pursue but have never had the time? Well, now is your opportunity! Try your hand at something creative like painting, sewing, writing a book. Or go bigger: learn a musical instrument, a new language or take an online course.

When you fill your time at home with something you are passionate about, something that you have always wanted to do, you wake up looking forward to what the new day brings with enjoyment instead of dismay.

So my message today is simple: If there is something that you have always wanted to do, now’s the time. Whether it’s making fermented vegetables, taking on a new craft, or learning a new skill, like Nike says: “Just Do It.” It will bring excitement to your day and happiness to your heart. You have everything to gain and nothing to lose!

Please let me know what new endeavor you have taken on!

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!

Strength Through Nature

by Susan Brady | Apr 23, 2020 | Exercise

I took off today to celebrate Earth Day. I drove to the mountains and hiked 8 miles with my beautiful daughter and loving, courageous dog. I know not many people view Earth Day as a reason to take a holiday, but there is truly nothing that nourishes my soul more than spending time in nature. In times of uncertainty and crisis, looking to mother nature reminds me of both how fragile life is, and also of its amazing resilience.

Despite natural disasters, fires, scalding hot summers, harsh winters, and man’s many interferences, nature always finds a way to persevere, restore balance and heal. There are endless parallel lessons that we can learn from nature as we tread through these tentative times. Here are a few pearls of wisdom I took away from my hike today.

Growth. Every spring there is new growth: budding trees, blooms of flowers, fresh green grass. Even in areas of decay or the dying of an aging tree, there were signs of new life and new growth being created in its place. No matter how harsh the winter, or devastating the disaster, nature rebuilds and rebirths herself time and time again. Like nature, we too can grow in the face of crisis. It might involve rediscovery and discarding comfortable habits that no longer serve us, but it can be done.

Foundation. Walking through mature woods, you are in the presence of trees that stand 50 feet tall, many over a hundred years old. They have withstood high winds, soaking rains, and parching draughts. But what actually allows these trees to stand strong day after day is not their solid trunks, but their roots, their foundation. For a tree, like a child, to grow “big and strong” her foundation needs to be firm. She needs to be nourished through nutrient rich soil and sustained by an extensive support system. Like a tree, we can’t endure the demands of life or remain strong and vibrant without high quality nutrients, hydrating water, energizing sunshine or the sustenance of family and friends.

Challenge. An 8 mile hike can be a challenge, especially when hiking upwards. However, the reward at the end is a spectacular view. A view that gives you an entirely new perspective. Not to devalue the beauty in the details of the forest, the water falls, the wildflowers and the wild life absorbed during the climb, but at the top the sky opens up revealing endless views and possibilities. Persevering through challenges, overcoming obstacles, facing hardships not only allows us to gain a new perspective but also reminds us of the new opportunities that are waiting.

Courage. The last thing that I was reminded of today didn’t come from nature, but from one of God’s great creatures, my dog. My sweet dog Ellie went blind at a year old, and she is now 6. Yet her disability doesn’t stop her! She trots through the woods and climbs up mountains, many times off leash and leading the way, without fear or hesitation. It wasn’t like this in the beginning, but Ellie was quickly able to overcome her fear and adapted to her life without vision through our love and reassurance. We are all in this together, and loving and encouraging one another will give us the courage to step out of our homes once again.

Below is a poem that I am sure many may have already read, as thousands of people have been inspired to share it. But in case you haven’t, I hope it brings you comfort that in the end, we will all grow from this experience, our foundation will keep us strong, the challenge will bring a new perspective and because of love and support from family and friends, you are able to tap into the inner courage that you didn’t know you had. Enjoy!

“And the people stayed home. And read books, and listened, and rested, and exercised, and made art, and played games, and learned new ways of being, and were still. And listened more deeply. Some meditated, some prayed, some danced. Some met their shadows. And the people began to think differently.

And the people healed. And, in the absence of people living in ignorant, dangerous, mindless, and heartless ways, the earth began to heal.

And when the danger passed, and the people joined together again, they grieved their losses, and made new choices, and dreamed new images, and created new ways to live and heal the earth fully, as they had been healed.” ~Kitty O’Meara

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!

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!

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!

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 bones 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 to 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, reach out! I would be happy to help.

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!