Susan Brady, Author at Nurtured Bones

Breast Cancer and Your Bones

by Susan Brady | Oct 31, 2018 | Healthy aging

Breast cancer is the most commonly diagnosed cancer among American women. It is estimated that 1 in 8 women develop breast cancer in their lifetime. This year a projected 40,000 women will succumb to this devastating disease. As unsettling as this number is, the breast cancer mortality rate, thankfully, is on the decline. From 1989 to 2015, deaths due to breast cancer have dropped 39%. This decline translates to over 2.4 million deaths averted in the past 2 decades! Thanks to improved awareness, prevention and medical treatment, women are beating breast cancer!

However, the improved treatment outcomes and survival rates appear to go hand in hand with the development of osteoporosis and the risk of debilitating fractures. Results from the Women’s Health Initiative Observational Study found an increase in fracture risk among breast cancer survivors. It is important for women who have undergone treatment for breast cancer to be aware of their growing risk for osteoporosis and take action to preserve their bone health.

Women who have had breast cancer may be at increased risk for osteoporosis and fracture for several reasons:

A woman’s risk for developing breast cancer and osteoporosis increases with age. Because of this, women who develop breast cancer later in life are already at an increased risk for osteoporosis. Your bones and your breasts share one very important hormone in common: Estrogen. Estrogen for most of a women’s life protects her bones and keeps them strong and healthy. The onset of menopause results in the decline in estrogen production, triggering the onset of bone loss. In fact, the highest rate of bone loss occurs in the first 5 years after menopause.
Conversely, many breast cancers are fueled by estrogen and grow in response to the production of this hormone. These types of cancers, known as “ER-positive tumors,” are often treated with hormone therapy that blocks the production and function of estrogen in a women’s body. Medications that act against estrogen can therefore lead to weakening of the bones. Treatment for breast cancer can also include surgical removal of the ovaries. Loss of ovarian function leads to a swift onset of menopause and drop in estrogen levels.
Chemotherapy can also effect the ovaries causing a shut down in estrogen production. For younger women, chemotherapy can cause an early onset of menopause resulting in premature bone loss. One study showed that bone loss continued for more than 2 years from the last cycle of chemotherapy.
There is also evidence that breast cancer itself can impact bone remodeling. The cancer cells stimulate the production of osteoclasts (cells that break down bone), resulting in increased bone resorption and loss of bone mass.
Lastly, the stress and treatment of breast cancer can cause generalized fatigue, loss of muscle strength, and postural changes leading to an greater chance of falling, and thus, breaking a bone.

There are strategies that you can take to protect your bones if you are undergoing breast cancer treatments or are a survivor!

5 Strategies to Support your Breasts and your Bones

Nutrition: A nutrient rich diet will make your body the healthiest it can be. Generous amounts of vegetables and fruits, healthy fats, quality proteins and fiber rich foods will support optimal bone function. Additionally, following a diet rich in fruits, vegetables, legumes and healthy whole grains has been shown to improve overall breast cancer survival rate.

Exercise: Exercise not only benefits your bones but can also boost overall health during and after cancer treatments. 30 minutes of aerobic exercise 5 days a week along with 2-3 days of strength exercises can help protect your bones and enhance wellbeing. Performing balance and posture exercises help you avoid the postural changes associated with aging and surgeries and will decrease your risk of falls. Exercises can also improve strength and stamina helping to regain mobility needed to resume your daily activities.

Yoga: Practicing yoga has many bone benefits, including enhancing balance and strength. It can also combat the fatigue of cancer treatments, improve mood and vitality, and reduce stress, all factors known to affect survival in cancer patients.

Sleep: Research suggests that the amount of sleep a woman gets is linked to better survival rates from breast cancer as well as reducing the risk of osteoporosis. Sleep is one way the body repairs and recovers from damage. The deepest and most regenerative sleep occurs between10 pm and 2 am.

Meditation: By helping to reduce stress, calm anxiety, and improve sleep quality, mediation can support healing of mind, soul, body and bones. Chronic stress can interrupt the healing process and speed up bone loss. Meditation can help care for your mind, which is just as important as caring for your body.

Call me today to find out all the ways you can keep your

bones strong and healthy at any stage of life!

703-738-4230

7 Lifestyle Habits for Better Bone Health

by Susan Brady | Oct 18, 2018 | Healthy aging

Did you know that women around the world are developing osteoporosis at younger and younger ages? Once observed primarily in postmenopausal women, an increasing number of younger women are developing osteoporosis and osteopenia….women as young as 20 are showing bone densities low enough to put them at risk for breaking a bone!

But Why? Like many other disease on the rise in the US and around the world, the emerging rise of osteoporosis is a consequence of our modern day lifestyle. Modern day living can lead to a sedentary lifestyle, poor nutrition, stress and lack of time to care for oneself.

You may have heard the saying “sitting is the new smoking.” Recent research suggests that greater amount of time you spend sitting, the greater your risk of developing type 2 diabetes, cardiovascular disease, breast and colon cancers and…..osteoporosis!

With many women working at an office, time sitting behind a desk has increased and time engaged in physical activity has declined. Technology further amplifies the time we sit while watching television, surfing the web, and socializing and shopping on line. All these activities also prevent us from spending time outdoors, absorbing the rays of the sun and enjoying nature.

Along with working outside the home, comes the increased demand on time. For many, homemade nutritious meals are a luxury, and a quick pick up from a fast food restaurant or microwaving a dinner offers a speedy and easy solution. Modern farming practices and the plethora of processed foods leaves us with a Standard American Diet (SAD) void of key bone building nutrients. Many women also jump on the band wagon of the latest FAD diet which often entails limiting certain nutrients from the diet. When we replace real whole foods with processed foods or eliminating important food groups from our diet, we place our bones and our bodies in jeopardy.

The modern day lifestyle is also synonymous with stress. Stress negatively effects our sleep, our power to repair our body as well as the ability to digest and absorb nutrients from food. Circulating stress hormones are known to promote the loss of bone as well.

Poor nutrition, lack of physical activity, and stress….the perfect storm for osteoporosis at any age!

7 Lifestyle Habits for Better Bone Health

Don’t be SAD or FAD:

Eat real, whole food produced by nature, not man!
Avoid FAD diets that eliminate food groups

Eat like a horse:

Make green leafy vegetables the foundation of your diet

Go Beyond Calcium:

Your bones need over 20 different nutrients to keep them strong and healthy
Choose a variety of foods that will provide your body with an assortment of nutrients

Don’t Unwind with Wine:

Alcohol consumption on a regular basis has negative effects on bone health and increases your risk of fractures

Dust off your Sneakers:

Daily exercise is critical to keeping your bones strong and healthy
Include impact exercises, strength training, balance and posture exercises

Get a little Sunshine on your Shoulders:

Sunshine is the best way to get your vitamin D
Spending time outside, appreciating nature, can also revitalize the body, mind and soul

Take time to stop and smell the roses:

Making time for your to rest and relax is a must
Find an activity that brings you joy and do it daily

Lastly, don’t wait until it is too late! It is easier to prevent bone loss than reverse it. Through good nutrition, adequate exercise, stress management you CAN prevent bone loss and avoid osteoporosis.

Contact me to learn more about my comprehensive approach to building strong, healthy bones for life!

Chew your way to Healthier Bones

by Susan Brady | Sep 8, 2018 | Healthy aging

Drink your solids, chew your liquids is a common principle encouraged by many holistic and integrative practitioners. But what does that mean and how is that possible? Through chewing! Slowing down and taking time to thoroughly chew your food benefits your health in so many ways…including building strong, healthy bones! The simple act of chewing aids in healthy digestion, nutrient absorption, stress reduction, mood enhancement and even brain stimulation.

Good health begins with digestion and digestion begins in the mouth. With just the mere thought of food, enzyme-rich saliva is produced by the glands in your mouth which begins the process of digestion. As you chew, the saliva moistens and mixes with the food, allowing the enzymes to break down the food into particles that can be easily swallowed and digested. Chewing also prepares the stomach to receive food by stimulating the release of gastric enzymes. You can be eating all the best bone building foods, but if you are not using your teeth and muscles of mastication to break down that food, the nutrients can’t be digested, absorbed and assimilated into your bones.

The act of chewing also relieves stress. Recent research has shown that chewing interferes with the release of stress hormones and helps to switch the body from a sympathetic state (state of stress) to a parasympathetic state, a state of relaxation. Only in a state of relaxation can our bodies fully rest and digest. It is becoming more and more evident that chronic psychological stress, along with depression and anxiety, can trigger bone loss by inhibiting bone formation and stimulating bone resorption. A study done in mice revealed that the simple act of chewing alleviated stress induced bone loss. Adequate chewing should be part of an integrative approach to preventing and treating osteoporosis.

Many of us are often in a hurry when eating, giving no regard to chewing our food. Beyond digestion and stress reduction, chewing can also stimulate the brain and elevates alertness, leading to improved cognitive performance. So if you are in the habit of shoveling your lunch in your mouth and swallowing whole while preparing for your afternoon presentation, your performance might be enhanced by taking 30 minutes to relax, enjoy and CHEW your meal.

Did you know that the average person only chews their food 6 times before swallowing? Yet, most animals are intense about chewing! Have you ever watched a horse eat? They chew until the cows come home! Over 60% of our teeth are molars that are designed for chewing and grinding our food, let’s put them to good work and chew our food.

Strong bones start with the simple act of chewing, so let’s look at some tips to help your chew your food with more gusto!

Tips for Chewing!

Slow down, relax and give yourself time to eat
Take small bites
Soft foods (potatoes, fruits) should be chewed 5-10 times before swallowing
Dense foods (meats and vegetables) should be chewed 30 times before swallowing
You should fully swallow your mouthful of food before taking another bite
Consume liquids between bites, not while you are chewing
Chewing your liquids also helps to stimulate the digestive process and breakdown the nutrients in your drinks as well
Make mealtimes more meaningful by eating with friends and family as often as you can

Chew to slow down
…………Chew to digest
……………….Chew to relax
…………………..Chew to stimulate your brain
…………………………………Chew for your bones!

Contact me if you need more ideas to chew on for keeping your bones strong and healthy! Susan@nurturedbones.com

References:

Kubo, K., Iinuma, M., & Chen, H. (2015). Mastication as a Stress-Coping Behavior. BioMed Research International,2015, 1-11. doi:10.1155/2015/876409

Azuma, K., Furuzawa, M., Fujiwara, S., Yamada, K., & Kubo, K. (2015). Effects of Active Mastication on Chronic Stress-Induced Bone Loss in Mice. International Journal of Medical Sciences,12(12), 952-957. doi:10.7150/ijms.13298

Hirano, Y., & Onozuka, M. (2015). Chewing and Attention: A Positive Effect on Sustained Attention. BioMed Research International,2015, 1-6. doi:10.1155/2015/367026

Even, J. E., Expanded Food and Nutrition Education Program, & Consumer Sciences. (2016, March 17). Mindful Eating: Revitalize Your Relationship with Food. Retrieved from https://livesmartohio.osu.edu/food/even-2osu-edu/mindful-eating-revitalize-your-relationship-with-food/

Fermented Foods Fortify your Bones

by Susan Brady | Aug 17, 2018 | Nutrition

In the following article, Liane Paulson, of Wow Wow LLC, describes how fermented foods can promote optimal gut health. Learn how you can included fermented foods in your daily diet.

“All disease begins in the gut,” says Hippocrates, the father of medicine. If disease does begin in the gut, then healing needs to focus on the gut too. Keeping a healthy gut leads to overall better health – including bone health!

One way that good gut health is achieved is by including fermented foods in your diet. Fermented foods contain probiotics and are alive with good bacteria and yeasts that help to populate your gut. These gut microbes act as a digestive aid, helping to break down some foods and making their nutrients more available to the body. Good gut microbes bolster the immune system and can enhance mood. 90% of the serotonin in your body, a neurotransmitter associated with good mood, is produced in the gut as a result of microbial action. You have about 3 pounds of microbes in your body taking up approximately the same amount of space as your brain. Those microbes need to be nurtured and supplemented.

Some of the most common good gut microbes are in the lactobacilli family commonly found in fermented foods. The fermentation of vegetables is officially 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 is a natural preservative for food. The microbes pass into your system when you eat the food. Pickles, sauerkraut, kimchi, miso, and yogurt are a few of the more common foods you may recognize that contain lactobacilli.

Multiple studies of the effect of different strains of lactobacilli are proving that use of certain probiotics could be a welcome addition to treatment of osteoarthritis, osteoporosis, and of distal radius fractures in the elderly. Results of additional studies show that lactobacilli may help to increase bone mineral density as well, and probiotic supplements are being reviewed as a means of preventing age associated bone loss. Probiotic treatment has already been shown to improve bone formation, increase bone mass density, and prevent bone loss in mice. The positive benefits of probiotics at the gut level also help to create healthier bones!

Recently probiotic items have been popping up at farmer’s markets, health food stores, and even traditional grocery stores. Supplements are available over the counter and often recommended by health care providers. How should you introduce probiotics and fermented foods into your diet?

Consult your healthcare provider. If you are just beginning to explore introducing probiotics and fermented foods into your diet and you have any compromising health conditions, discuss with your provider. They may be able to guide you regarding specific strains of probiotics to look for or to avoid. For example, people with a sensitivity to Candida should avoid Kombucha while many other fermented foods help to fight Candida.

Start small. Because taking probiotics may build a new microbiome in your gut, when starting just try a little and build to full servings. Some people experience discomfort during the first week or two of trying new foods. If you have any adverse effects, stop and consult with your healthcare provider. Not all probiotics are for everyone. And just because a food is fermented does not mean it’s good for YOU. Everyone is different.

Read the label. Not all fermented foods are probiotic! When buying ready-made foods, read the label. Probiotic foods will be clearly labeled as containing live cultures or live probiotics.

Do not heat. To maintain the health benefits of probiotic fermented foods it is important that the food not be heated above approximately 105° F. Temperatures above 105° will kill those beneficial microbes. Canned sauerkraut, for example, is not probiotic because of the heat required in the canning process. Instead, opt for freshly fermented sauerkrauts, kimchi, or pickles, ideally having fermented for at least 3 weeks to gain optimum probiotics. Many farmer’s markets today include vendors who make delicious, fresh, fermented vegetables who often support local farmers.

Make it yourself. When antibiotics are prescribed, often people turn to yogurt to counteract negative effects such as diarrhea or yeast infection. However, even live culture yogurt may not have as many beneficial bacteria as homemade. Commercial yogurt is generally fermented for only a few hours and is often supplemented with pectin (a natural sugar) to thicken and sweeten it for the American palette. Homemade yogurt tends to ferment for 12 to 24 hours, increasing the number of microbes available in the yogurt and therefore your gut.

In Benefits of Traditional Fermented Foods, Dr. Jyoti Prakash Tamang laments that fewer and fewer people possess the traditional knowledge to create fermented foods from scratch. Despite the health benefits, because there are limited providers of fermented foods in the marketplace there is a decline in biodiversity of micro-organisms. Eating a variety of fermented foods will increase the biodiversity in your gut and give your gut more tools to improve your health.

Whether you create your food from scratch, buy ready-made foods, or somewhere in-between, probiotics are good for you — down to your bones.

Let food be thy medicine and medicine be they food. – Hippocrates

Below is a simple recipe for Fermented Carrots. It is so easy, I was able to share it recently at a summer camp for children ages 6-12. We did a variation of garlic and rosemary that the kids LOVED! We also did a variation with serrano peppers that the counselors LOVED! Give it a try!

Fermented Carrots

Ingredients

Carrots
Unchlorinated water
Non-iodized salt

Equipment

Quart sized, wide-mouth canning jar with a lid
Weight for holding solids under brine such as a glass weight, water-filled Ziploc, or visco disc

Variations:

2-3 garlic cloves, peeled and cut into slivers
1 inch piece of fresh ginger, sliced and cut into slivers (No need to peel.)
1-2 jalapeno peppers sliced lengthwise into quarters (Remove seeds to white membrane to reduce heat.)
1 teaspoon dried dill (1 tablespoon fresh)
1-2 sliced green onions, a bit each of sliced red onion and sliced yellow onion
1 few sprigs of fresh rosemary

Instructions:

If using a flavor variation, place what you’ll be using to flavor your carrots in the bottom of a wide mouth jar.
Make brine by mixing 1 TBS salt with 2 cups non-chlorinated water for each pint you plan to ferment.
Gently scrub carrots clean. Slice carrots lengthwise to one inch shorter than the height of your jar or slice crosswise into disks. Pack snugly into the jar.
Place weight on top of carrots.
Pour brine over the weight letting it percolate down. Stop when brine is 1 inch from the top of the jar. Jostle the jar to get the brine between all the packed carrots and add more brine, if necessary.
Cover loosely to allow gases to release during the fermentation process.
Place in a shallow bowl, out of direct sunlight to ferment until active bubbling stops, usually 5-10 days depending upon the temperature of your room. Some liquid may expand out of the top of your vessel. That is OK. The carrots are ready when bubbles have stopped rising to the surface, there is a slightly sour aroma and the carrots taste tangy.
Store your carrots in the refrigerator. They may be eaten immediately but will increase in flavor with time. They will keep for up to a year, though they lose color over time.

Adapted from www.makesauerkraut.com

I have always enjoyed making food from scratch and have been excited to learn about, and now teach about, making fermented foods. This gives me more control over the length of time, and therefore the density of microbes in my foods, and it takes little time or money. I enjoy the variety of flavors I can add to sauerkrauts and other fermented vegetables which leads to a diverse menu full of flavor and good gut health.

If you want more personal instruction, come to a fermentation workshop or contact me with questions.

Contributor: Liane Paulson, Wow Wow LLC. Liane offers workshops in fermentation in the Northern Virginia region.

References used for the blog post:

Collins, F., Rios-Arce, N-D., Schepper, J., Parameswaran, N., and Mccabe, L. (November, 2017). The Potential of Probiotics as a Therapy for Osteoporosis. Microbiology Spectrum. 5. 10.1128/microbiolspec.BAD-0015-2016.

Katz, S. (2012). The Art of Fermentation. Chelsea Green Publishing. White River Junction, VT.

Lei, M, Guo, C, Wang, D., Zhang, C., and Hua, L. (2017) The effect of probiotic Lactobacillus casei Shirota on knee osteoarthritis: a randomised double-blind, placebo-controlled clinical trial. Beneficial Microbes: 8 (5) – Pages: 697 – 703.

Lei, M., Hua, L-M, Wang, D-W. (2016). The effect of probiotic treatment on elderly patients with distal radius fracture: a prospective double-blind, placebo-controlled randomised clinical trial. Beneficial Microbes: 7 (5) – Pages: 631 – 637

Forest Bathing for Better Bones

by Susan Brady | Aug 4, 2018 | Healthy aging

We are more than just physical beings reliant on food and water to survive. Inside each of us there is a life force that we call the soul. You can’t see, touch or test the soul, yet it is critical to our health and happiness. Nurturing your mental, spiritual and emotional health is just as important as exercise and nutrition are to maintaining strong bones.

Spending time in nature is a wonderful way to nurture the soul and strengthen your bones.

“EVERYBODY needs beauty, places to pray and play in, where NATURE MAY HEAL AND CHEER, and give strength to body and soul alike.”
~ John Muir, naturalist and conservationist

Nature has healing powers. Intuitively we know that being out in the woods, absorbing the sights and sounds of nature, makes us feel healthier. Now emerging research confirms that connecting with nature helps humans reduce stress, combat chronic pain and boosts the immune system. Scientists are studying the growing practice of Shinrin-yoku, or “Forest Bathing” and the benefits it has on health and healing.

This practice of “Forest Bathing” was developed in Japan in the 1980’s as part of its national health program and today numerous studies have shown it to have tangible health benefits. These gentle walks through the woods have been shown to provide cardiovascular benefits of lowering blood pressure and heart rate, psychological benefits of reducing stress, anxiety and depression, as well as improved cognitive function and creativity. Most recently, researchers have found positive effects of forest bathing on the human immune function.

A forest bathing trip involves visiting a forest or natural green space for relaxation while breathing in organic compounds called phytoncides. Phytoncides are antimicrobial oils emitted by trees and plants into the atmosphere. These phytoncides defend the plants against bacteria, fungi and insects and can benefit our health as well. Studies have shown that breathing in phytoncides can significantly decrease the production of stress hormones and increase the production and activity of Natural Killer cells, immune cells that can kill off tumors and cells infected with viruses. These affects were found to last at least 7 days after a forest bathing trip.

How can a slow stroll through the woods, that doesn’t emphasize exercise, help to strengthening your bones? Spending time among trees and in nature can enhance the immune system, decrease systemic inflammation and reduce the production of stress hormones. All strongly associated with optimal bone metabolism and protection against bone loss.

How can you begin to experience the benefits of the forest? Find a way to connect with nature, be it a forest, park or any green space. Tune into the sights, sounds, smells, textures and taste the freshness of the air.

Below are further guidelines by the Association of Nature and Forest Therapy to enriching your forest bathing experience.

Guide lines for Practicing Forest Bathing

Work with the forest as a partner, rather than as a setting for an activity. When you skillfully open yourself to the forest, it will work with you in a positive way.
Keep your focus on embodiment and sensory experience; don’t over-think it.
Minimize efforts to achieve anything.
Ideally, your walks will last between two and four hours. This allows enough time for your mind and body to slow down and become relaxed.
You don’t need to go very far, often only a half mile or less. It’s about being here, not getting there.
Your primary goal is not to get a workout. It’s more like playtime with a meditative feeling. If you find yourself working out, just pause for a moment of stillness, then proceed again slowly.
While you can forest bathe in any natural environment, ideally your walks should take place in a wooded environment, with streams and meadows and minimal intrusion from human-made sounds such as traffic or construction.
The trail should be accessible and easy to walk on.
Go unplugged, without technological barriers between your senses and the forest.
Don’t let concepts such as “mindfulness” or “walking meditation” trick you into making efforts to experience anything other than what the forest offers.
Don’t let the experiences of others or outcomes such as the feelings of awe described in research studies trick you into trying to have those same experiences. Let each walk be its own experience; avoid trying to recreate prior positive experiences.

Don’t allow the hustle and bustle of life to interfere with your relationship with nature. Find time to bathe yourself in the beauty and awe of nature. Your spirit, soul, body and bones will thank you!

References used for the blog post:
1. Association of Nature and Forest Therapy Guides and Programs. Guidelines Retrieved from http://www.natureandforesttherapy.org/
2. Atchley, R. A., Strayer, D. L., & Atchley, P. (2012). Creativity in the Wild: Improving Creative Reasoning through Immersion in Natural Settings. PLoS ONE,7(12). doi:10.1371/journal.pone.0051474
3. Feng, S., Madsen, S. H., Viller, N. N., Neutzsky-Wulff, A. V., Geisler, C., Karlsson, L., & Söderström, K. (2015). Interleukin-15-activated natural killer cells kill autologous osteoclasts via LFA-1, DNAM-1 and TRAIL, and inhibit osteoclast-mediated bone erosionin vitro. Immunology,145(3), 367-379. doi:10.1111/imm.12449
4. Li, Q., Kobayashi, M., & Wakayama, Y. (2009). Effect of Phytoncide from Trees on Human Natural Killer Cell Function. International Journal of Immunopathology and Pharmacology,22(4), 951-959. doi:10.1177/039463200902200410
5. Li, Q. (2009). Effect of forest bathing trips on human immune function. Environmental Health and Preventive Medicine,15(1), 9-17. doi:10.1007/s12199-008-0068-3
6. Li, Q., Kobayashi, M., & Kumeda, S. (2016). Effects of Forest Bathing on Cardiovascular and Metabolic Parameters in Middle-Aged Males. Evidence-Based Complementary and Alternative Medicine,2016, 1-7. doi:10.1155/2016/2587381
7. Park, B. J., Tsunetsugu, Y., Kasetani, T., Kagawa, T., & Miyazaki, Y. (2009). The physiological effects of Shinrin-yoku (taking in the forest atmosphere or forest bathing): Evidence from field experiments in 24 forests across Japan. Environmental Health and Preventive Medicine,15(1), 18-26. doi:10.1007/s12199-009-0086-9

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