Susan Brady - Nurtured Bones

Day 11: Sleep is Essential

by Susan Brady | Apr 2, 2020 | Sleep & stress reduction

Today I am going to share my most important tip for helping you create a home health haven. A tip for not only keeping your immune system strong in the presence of this virus, but also for living a happier, healthier life in general.

The Tip: Strive to get a full night of sleep

Sleep deprivation suppresses the immune system. When you sleep, your body makes cytokines, a type of protein that targets infection and inflammation. Sleep also increases the production and efficiency of T-cells, a type of immune cell that fights against pathogens, like viruses, bacteria and cancer cells. Without these night time soldiers at work, the invaders go wild.

One of ways sleep affects our immunity is through the production of the hormone melatonin. Melatonin is the hormone produced in the evening that causes us to become sleepy. Elevated melatonin levels directly influence the release of cytokines and T cells while we sleep.

Interestingly, as we age we don’t produce the same levels of melatonin as we did when we were younger. This is a strong reason why older people are more prone to infectious diseases than any other age group.

Melatonin is also a powerful anti-oxidant and anti-inflammatory further enhancing the benefits of sleep by helping to heal and repair our tissues at night.

The daily, rhythmic release of melatonin is synchronized by our circadian rhythm. Taking measures to regulate our circadian rhythm and support the release of melatonin in the evenings can help you get a good night’s sleep and enhance the immune system.

7 Natural ways to support healthy melatonin levels:

1. Get morning sunshine. The hormone melatonin is made by a small gland in the body called the pineal gland. Morning sunlight directly into the eyes deactivates the pineal gland, suppresses the production of melatonin, and helps to “set” our circadian rhythm.

2. Avoid light after the sun goes down. Light is a direct inhibitor to the production of melatonin. Therefore, exposure to light at night, especially the blue light emitted from electronic devices, can prevent the secretion of melatonin… making it more difficulty for you to fall and stay asleep.

3. Escape the EMF’s or electromagnetic fields. EMF’s are not a new phenomenon, but we are getting a steady increase in exposure with all the advancing technologies. Studies have shown that exposure to EMF’s can influence our circadian rhythm by interfering with melatonin secretion. It is best to turn off your phone at night while you are sleeping. However, if it is your primary lifeline to your family, place it at least 15 feet away from your bed.

4. Sleep in complete darkness. A dark environment ensures a good production of melatonin throughout the night.

5. Eat foods rich in melatonin, tryptophan and magnesium. Almonds and walnuts contain melatonin. The amino acid tryptophan is needed in the production of melatonin. Tryptophan is found in protein rich foods such as turkey, chicken, almonds and cheese. Magnesium rich foods like leafy greens, nuts and seeds and legumes also naturally boost your melatonin levels. If you do snack in the evenings, snack on foods such as pumpkin seeds, almonds, walnuts or a slice of hard cheese.

6. Take a hot Epsom salt bath. The warm water will have a relaxing effect on the body and the magnesium in the Epsom salt will aid to naturally boost melatonin levels.

7. Limit coffee consumption late in the day. Caffeine reduces melatonin production, which might be fine first thing in the day, but may interfere with sleep in the evening.

Supplementing with melatonin is also an option, but because melatonin may interact with certain nutrients, herbs and pharmaceuticals medications, it is best to consult a health care practitioner before taking melatonin.

I am currently offering a 50% discount on my supplement review appointments. Please reach out if you are interested in having me review and update your current supplement protocol.

From living longer, to boosting your immune system and warding off disease, sleep is the foremost nourisher of health!

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!

Finding a New “Normal”

by Susan Brady | Apr 1, 2020 | Healthy aging

This week, President Trump extended the isolation period through the end of April. However, it is going to take many months before we truly get back to “normal.” We are being thrusted into a new “normal” that we have little control over, and that can be overwhelming.

And not only that, but our normal schedules and daily routines have fallen by the way side. Those who are unable to work at this time, you can sleep when you want, eat when you want, and binge-watch as many shows as you want. Although this might be fun for a short period of time, most people need structure and consistency in their lives. Our bodies and our minds rely on patterns and routine. A lack of routine can lead to stress, poor sleep, poor eating, and unproductive time.

I am sure this virus has disrupted your old routine, but its important to find a new routine and a new “normal” in order to stay both physically and mentally healthy.

1. Set a schedule. It’s easy right now to disregard the alarm clock and pull the covers over your eyes as the morning sun floods into your room. But maintaining a consistent schedule, waking up and going to bed at the same time every day, is important. Our bodies have a natural rhythm, and just shifting our body clock forward or backward an hour can disrupt our natural cycles and impact our health. All the systems in our body rely on this daily rhythm, so make sure you are getting up close to the same time you were a month ago when life was “normal.”

2. Don’t skip a meal. Who doesn’t want to hear this advice! Scheduling your meals and eating at the same time every day also has health benefits. Digestion, metabolization of fat, and blood sugar control are all linked to the body’s daily rhythm. Interestingly, ancient Chinese practitioners believed that energy flowed around the body in parallel with the sun’s movements and that our meals should be timed accordingly. Our “shelter in place” status can lead to grazing throughout the day, but it’s best to stick to your usual meal times. It’s another good idea to stop eating after dinner…the sun has gone down, so should we.

3. Continue to dress for success. If you were working outside of the home before and now working virtually, make it a point to continue to shower, groom and dress in your work clothes. This will psychology make you feel better and be more productive when working from home. Even if you are retired or not working right now, consistent daily bathing and dressing practices sets up a healthy routine.

4. Maintain a consistent exercise schedule. Exercise is one of the best ways to keep your body and brain fit during this time. You must schedule time every day, or at least several days every week, to exercise. Whether it is stretching, doing some body weight exercises (pushups and squats), running up and down the stairs, going for a walk, jogging in place….exercise is essential for mental and physical well-being. If you don’t know how to fit exercise into your new “normal,” reach out to me and we can schedule a 30 minute consult to develop a home exercise program.

5. Keep your brain fit. Your brain, like your body, needs constant stimulation to stay fit and healthy. If you are unable to work at this time, learning a new skill can keep your brain sharp, abate stress and support overall mental functioning.

Staying on a routine is part of “self-care” during this time. Your body and your brain need consistency and certainty. Designing a schedule for yourself will allow you to create a sense of control during these uncertain times. We are all re-adjusting to our new “normal.” It is important to set up a daily routine that works for you and stick to it.

Want more information on how to keep yourself and your family healthy during these trying times? Check out the Pandemic Recovery Summit.

It’s a free, online summit designed to give you reliable information and valuable tips as you navigate through this extraordinary time in history.

You’ll hear from many experts on urgently important topics, such as:

Nutritional health hacks to protect you from viral infections
Dealing with stress and heavy emotions in times of crisis
Knowing how to recover, and how to support others if they get sick
The basics of transmission and incubation
How to support your kids (and your sanity) during lockdown
Protecting yourself from EMF while working and staying at home
Turning on your natural “killer” cells to fight infection
Food: Sensible and practical prepping for any situation
The hidden dangers of blood sugar when it comes to immunity
How to prepare for the pandemic without going off the deep end

The summit is online, so you don’t have to leave your home, but it is only free for the next few days…so register today!

Click here to register for the Pandemic Summit Recovery

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!

How to Protect Yourself and Family from COVID-19

by Susan Brady | Mar 31, 2020 | Healthy aging

The current viral outbreak concerns us both as individuals and as a global community. Finding reliable information about how to protect yourself and your loved ones is challenging and ever-changing.

That’s why you’ll want to check out the Pandemic Recovery Summit.

My friend, best-selling author and MD, Dr. Mary Clifton decided to step up. She has gathered many of our world’s recognized leaders in medicine, science and survival to help you sort the facts from fiction and help you cope with this (and any) crisis.

It’s a free, online summit designed to give you reliable information and valuable tips as you navigate through this extraordinary time in history.

You’ll hear from many experts on urgently important topics, such as:

Nutritional health hacks to protect you from viral infections
Dealing with stress and heavy emotions in times of crisis
Knowing how to recover, and how to support others if they get sick
The basics of transmission and incubation
How to support your kids (and your sanity) during lockdown
Protecting yourself from EMF while working and staying at home
Turning on your natural “killer” cells to fight infection
Food: Sensible and practical prepping for any situation
The hidden dangers of blood sugar when it comes to immunity
How to prepare for the pandemic without going off the deep end

The summit is online, so you don’t have to leave your home (not that you can anyway!) and it is free for the next 4 days (March 31-April 3).

I am going to be speaking on the topic of “What Types of Foods you Should Stock Up on for Emergencies.” Join me and 39+ other experts to get up-to-the-minute pandemic information.

Click here to register for the Pandemic Summit Recovery

This summit should help to quell some of your fears and give you valuable tools and resources to help protect you and your loved ones.

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!

Day 8: 3 Favorite Immune Boosting Foods

by Susan Brady | Mar 30, 2020 | Nutrition

When fighting a cold or defending yourself against a nasty virus, your immune system is called into action. Your immune system is a complex fighting machine that includes several different types of cells that identify and attack invaders, such as viruses, bacteria and parasites. These cells need our support!

When writing out your grocery list this week, here are 3 immune supporting foods I recommend you add to your list. Although there are several other foods that can also boost your immune fighting cells, I like these 3 foods because they can last for days without refrigeration and are easy to incorporate into any diet.

Garlic has a long history of being used to treat many health conditions and has been shown in laboratory studies to inhibit certain flu and cold viruses. Its immune-boosting properties come from sulfur-containing compounds, such as allicin. Allicin is a compound produced when garlic is crushed or chopped. After chopping a garlic clove, let it sit for 10-15 minutes before eating or cooking with it since time is needed to activate the allicin compound to ensure its greatest benefits. For maximum flavor and nutrition, purchase fresh garlic opposed to powders or prepackaged options. Garlic is easy to incorporate into your daily meals to add flavor along with a boost to your immune system.

Citrus fruits are well known for their high vitamin C content. Vitamin C is thought to increase the production of your white blood cells, the soldiers of your immune system. It is also an antioxidant that helps to squelch free radicals and is an important part of collagen building. There are reports of intravenous (IV) vitamin C being used in China to treat COVID-19 and several clinical trials are now underway to determine if high doses of the vitamin are effective in treating the virus. We do know that vitamin C can help reduce the severity and duration of the common cold virus when taken before getting a cold. Because the body doesn’t produce or store it, you need to consume vitamin C rich foods everyday for continued health. Citrus fruits are not only an excellent source of vitamin C but the bright orange, lemon and lime colors bring a little sunshine into the home as well.

Pumpkin seeds are one of my favorite foods for supplying the body with zinc. Many studies have shown that zinc can reduce cold symptoms. There is also some evidence that suggests zinc may help increase immunity and prevent respiratory tract infections, particularly in the elderly who are more prone to zinc deficiency. Pumpkin seeds are also known to have anti-microbial benefits and to provide antioxidant nutrients, such as vitamin E. Add pumpkin seeds to a vegetable sauté (along with garlic!), sprinkle on salads, include them in your smoothie, or grind and use as a flour to add extra nutrition and flavor to your baked products. I have a wonderful gluten free bread recipe that uses ground pumpkin seeds.

Although there is no current evidence that eating garlic, citrus or pumpkin seeds can prevent or treat COVID-19, food can play a powerful role in maintaining good health and fighting off disease.

“Let food be thy medicine and medicine be thy food.” Hippocrates

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!

Day 7: Round table discussion

by Susan Brady | Mar 29, 2020 | Healthy aging

Sometimes, it seems like we are collectively watching a bizarre sci-fi movie.

At least that was the consensus among the experts that participated with me in a recent Coronavirus Roundtable.

I joined some wonderful colleagues last Monday to answer important questions about the Coronavirus.

In addition to sharing personal stories and experiences about Coronavirus so far, some of the things we covered in the roundtable include:

● If and when it’s ok to reconnect physically with loved ones you’ve been isolated from

● Why there is so much hysteria around the Coronavirus when the media doesn’t make a big deal about the common flu

● Natural ways to boost the immune system

● How sunlight affects the Coronavirus

● The truth about Colloidal silver as a means of protection

● How to keep a routine while on quarantine

● How to create a “new normal”

We also answered some more general questions about sleep at the end.

The Roundtable is available now for free.

It’s a little gift from our hearts to yours to hopefully make this time a little more manageable and bearable.

→ Here’s the link to watch and share: https://holisticsleepsummit.com/roundtable

You are welcome to share it with anyone you think needs a little extra support right now.

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!