Human beings are not meant to live in isolation. Although we vary in the degree to which we seek our social contact, humans are social creatures that need each other. 

There is no shortage of research that shows that contact with other people positively affects a person’s health and feelings of well being.  

How do we stay socially connected while social distancing? 

Although I am one that often views technology as a blessing and a curse, right now it is a tool that can really help us stay connected and caring.

Here are a few tips to stay connected to your loved ones:

• Pick up the phone. Remember those days when the phone was the only way to communicate?  Take time in your day to reach out to family members or friends that you haven’t actually spoken to in a while.  Hearing each others’ voices will bring immediate joy and happiness.

Many of you have already shared that you are spending more time on the phone with friends and family and how nice it is to have this extra contact.

• Virtual gatherings. When just hearing the voice of a loved one is not enough, there are many different platforms that allow you to do face to face video communications.  Consider scheduling a virtual coffee, lunch or dinner date. If you are new to virtual communication, see the list below of the most popular, free apps available.  This is the time to embrace technology!

A friend of mine had a virtual birthday party the other day!  No need to shelf these important occasions.

• Group text messages. Consider creating a group text. This a great way to share pictures and daily updates to a group of family members or friends. 

As I was writing this, I took a quick break to send some love and happiness to  friends on a group text chain.

• Facebook.  Although I am not a frequent user of Facebook, it is an easy and convenient place to connect and share photos and life updates with the masses.

These days I bypass the news and go straight to posts with funny animals or kids, better yet, kids interacting with animals. Join in by posting some sunshine for us all to enjoy.

• Missing your book club, Bible study or Meetup group?  See if they want to meet by video!

• Can’t walk with your exercise buddy? If you have a treadmill schedule an indoor walk and talk.

If you are new video technology, this is a list of some of the most popular options out there to help us stay connected.

1. Zoom.  Although Zoom is primarily used for business meetings, it can be used for personal use as well. They do offer a Free basic personal plan. It is easy to sign up and use. 

2. WhatsApp. This is a popular free messaging app owned by Facebook, which also features video and voice calling, all at no charge.  WhatsApp is especially useful for those with loved ones in other countries.

3. Google Hangouts. Google has its own communication and messaging platform with Google Hangouts.  Google Hangouts is free for anybody with a Gmail account. Messaging, video calls and voice calls are all available.

4. Skype. This is a free app owned and operated by Microsoft, but it is readily available for Mac and iPhone as well. Messaging, voice and video calls are included for free. It is easy download right onto your computer.  

Despite the quarantine, today’s technology has made it so friends and family are never too far away. Please take advantage of this technology, old and new, to stay connected during this unsettling time.

If you happen to be tech-savy, please help someone that is not gain access to this virtual technology!

Please if you are feeling lonely….REACH OUT.

If you know someone that lives alone or may be lonely….REACH OUT.

Just because we need to stay physically distant, doesn’t mean we can’t continue to love and care for one another.

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!

Wow, what a time we are living through.

With the rapid spread of coronavirus throughout the US, it has become clear that self-quarantining in our homes is the best course of action for our own health and the well-being of our entire society.

However, spending days on end indoors has its own health drawbacks, especially for those of us with osteoporosis.  Not only is it stressful, but it also challenges our ability to exercise and eat right.

So over the next 30 days, I am going to share with you 30 ways you can create your own Home Health Haven.  Each day I will give you an idea or tip on what you can do to keep your bones, your body and your brain strong, healthy and happy.

We are all in this together, so I would love to hear from you about the things you are doing to maintain a healthy lifestyle as well!

Let’s start by stocking up on non-perishable or semi-perishable foods….stocking up, not hoarding!  Although fresh is always best, there are many bone healthy foods to fill our pantry and freezer.

Click here for your Creating Your Home Health Haven Food Pantry

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!

February is National Heart Month! The perfect time to highlight the curious connection between heart disease and osteoporosis.

It seems strange that the weakening of hard, rigid bones could be associated with the stiffening of supple arterial tissue. However, studies show that people with heart disease are more likely to fracture a bone due to osteoporosis and, oddly enough, postmenopausal women with osteoporosis are at an increased risk of cardiovascular disease. (1,2)

Once viewed as being independent conditions, research showing a link between heart disease and osteoporosis suggests that the conditions may have similar causes.

What’s the Link? 

Osteoporosis and cardiovascular disease share many common conventional risk factors such as sedentary lifestyle, smoking, diabetes, hypertension, stress and aging. However the two conditions are further linked through menopause, inflammation, oxidative stress, and vitamin deficiencies.

The decline of estrogen in women following menopause increases the risk of both osteoporosis and cardiovascular disease. For most of our life, estrogen aids in maintaining our bone density. However, with the onset of menopause, the drop in estrogen leads to bone breakdown and decreased calcium absorption. The incidence of heart attacks in women also increases dramatically after menopause. This can be attributed to the lack of estrogen as well and its cardio-protective effects. Estrogen not only has a positive effect on the inner layer of artery walls, helping to keep blood vessels flexible, but also maintains healthy cholesterol levels.

There is also an association between systemic inflammation in both cardiovascular disease and osteoporosis. C-reactive protein (CRP) is one of the key markers of inflammation and has been found to be a significant predictor of fracture as well as cardiovascular disease. (3) Inflammation affects the blood vessel walls by forming calcifications that lead to plaques. Inflammation has the opposite effect on the skeletal system and actually stimulates bone breakdown. Studies have shown that women with the highest levels of inflammation markers are up to three times more likely to experience fractures. (4)

Oxidative stress occurs when there is an imbalance between the production of free radicals and the body’s ability to neutralize them through antioxidants. Oxidative stress not only plays a fundamental role in the development of cardiovascular disease but also osteoporosis. Oxidative stress inhibits osteoblasts (bone formation cells) and stimulates the production of osteoclast (bone resorption cells).

Vitamin deficiency. A significant risk factor in the development of cardiovascular disease is the calcification of heart valves and blood vessels. Ironically, osteoporosis occurs with a loss of calcium from bone. In both instances, vitamin deficiencies, could be an underlying factor. Vitamins D and K are critically important to the absorption and transportation of calcium in our system. Vitamin D helps you absorb calcium and vitamin K2 directs your body to deposit the calcium into your bones and teeth, and not in your arteries. Insufficient vitamin K accelerates arterial calcification, while preventing calcium uptake into your bones. (5) Vitamin D also regulates blood pressure and cardiac function and appears to reduce inflammation. (6) Both these vitamins provide critical benefits to the bone as well as to the cardiovascular system.

Your body is a complex organism in which every system and organ is interrelated. No disease or condition exits on its own.

The changes you make to prevent and address osteoporosis will benefit your health in every way.

Call me to find out more on how taking care of your BONES will also help your HEART!

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!

References:
1. Paccou, J., Edwards, M. H., Ward, K. A., Jameson, K. A., Moss, C. L., Harvey, N. C., . . . Cooper, C. (2015). Ischemic heart disease is associated with lower cortical volumetric bone mineral density of distal radius. Osteoporosis International, 26(7), 1893-1901. doi:10.1007/s00198-015-3132-z
2. Liu, N., Chen, J., Zhang, K., & Tang, Z. (2016). A community-based study of the relationship between coronary artery disease and osteoporosis in Chinese postmenopausal women. Coronary Artery Disease, 27(1), 59-64. doi:10.1097/mca.0000000000000306
3. Ishii S, Cauley JA, Greendale GA, et al. C-reactive protein, bone strength, and nine-year fracture risk: data from the Study of Women’s Health Across the Nation (SWAN). J Bone Miner Res. 2013;28(7):1688-1698.
4. Barbour KE, Boudreau R, Danielson ME, et al. Inflammatory markers and the risk of hip fracture: the Women’s Health Initiative. J Bone Miner Res. 2012;27(5):1167-1176.
5. Vitamin K intake and all-cause and cause specific mortality. (n.d.). Retrieved February 23, 2018, from https://www.bing.com/cr?
6. Wimalawansa, S. J. (2018). Vitamin D and cardiovascular diseases: Causality. The Journal of Steroid Biochemistry and Molecular Biology, 175, 29-43. doi:10.1016/j.jsbmb.2016.12.016