Center Yourself Around Your Bones

by Susan Brady | Aug 3, 2017 | Healthy aging

This week,  Lisa Jackson, a friend and colleague, provides insight into the power of yoga for bone health.

Yoga provides a framework for healthy living. Western yoga studios and gyms often focus solely on the asana, the physical practice. Yet the tools of yoga provide so much more. Tools like pranayama (breathwork) and meditation.

Our current addiction to computers and handheld devices promote repetitive flexion of the spine and internal rotation of the shoulders, forcing the head forward, adding extra strain to the spine. This is called kyphosis.

His 12-pound head becomes a 32# weight due to the gravitational pull when it protrudes over his body. This stretches out his back muscles, shortens and weakens his chest muscles, and inhibits his breathing and digestive system. Opposites heal.  A yoga practice to strengthen the back and neck muscles and stretch his chest muscles will improve breathing, digestion, cellular energy and renewal.  Low intensity, back-strengthening exercises are associated with improved quality of life for people with osteoporosis.  Didn’t Mother always tell us to stand up straight?
Becoming mindful of daily repetitive movements gives you the opportunity to form new habits. Yoga is all about finding that healthy balance. This is a key concept found in the sutras. Sthira and sukha, translated to (finding the balance between) effort and ease.

No two bodies are alike. I often talk about bio-individuality in my coaching and functional medicine practice and the importance of a personalized plan to uncover the root cause of discomfort for your unique body.  This is also true for a yoga practice. Unfortunately, some gyms and studios only offer hard-core physical practices that are rapid, and repetitive. This is not only challenging and difficult for those with osteoporosis, but may be dangerous.

The “no pain, no gain” mentality is counterproductive. The body (and bone growth) responds to gentle light force.  Too rapid and too forceful the body will fight back with an inflammatory response. Worse yet, could fracture brittle bones. Yoga is a very individualized practice; one that begs to be experienced. It is important to listen to what your body needs in the present moment. What feels good and what doesn’t? This not only keeps you grounded, it helps you to cultivate discernment, focus, and a healthy relationship with yourself. By being present with yourself helps to let go of stress, release emotions and even pain. A healthy yoga practice is safe, produces feel good hormones and endorphins, and builds healthy bones.

Our bodies are self-healing and self-repairing. The body miraculously responds to messages given. The body needs movement and the appropriate amount of force to mechanically message building new bone. Inactivity causes bone loss.

Case in point, without gravity, astronauts lose bone density and strength.

Here’s the science. “The microarchitecture of the trabecular bone (inner bone where growth occurs) is constantly remodeling based on the demands placed upon it. This remodeling enables bone to optimally withstand loads associated with habitual use.” (1)

In other words, “ Use it or lose it!”

Muscle strength is also protective against fractures, which is the most common and serious side affect of osteoporosis. Inactivity and limited spinal movements weaken the internal trabecular structure of the vertebrae and result in greater risk of vertebral fractures.

The discs between the vertebrae are avascular. Like the lymphatic system, they require movement. It is the change in pressure that pushes needed nutrients in and expel waste products. Without movement the nucleus, the center of the disc, lose valuable proteins. We need protein to build all tissue.

Many people dangerously take extra calcium supplements, unaware that you need other vital nutrients (like vitamin D, K, magnesium) and weight-bearing exercise to move calcium into the bones. Without exercise, the body will deposit the calcium in unwanted places, like the kidney and arteries.

Everything in the body is interconnected. The health of our lymphatic system is also important to bone health. Our lymphocytes, white blood cells and red blood cells are made inside the bone marrow.  This is important to know if you have lymphoma or a blood disorder. Without vital movement, it is impossible to move essential nutrients inside the bone and remove toxic waste.  Can you see why this might be important to all new cell growth?

Without blood cells we cannot deliver oxygen to tissues. Cancer cells grow in an anaerobic environment, i.e. without oxygen. Which explains a most essential tool of yoga, breathwork. Pranayama means life force. Breathwork is vital for cellular energy and bone growth.

I love getting scientific reinforcement for why my yoga and yoga dance are so essential to my wellbeing J Can you sing, “Everybody Dance Now!”  This helps to build new bone! How exciting is that?

Falling is the highest risk factor for fractures. Balancing postures help keep balance as we age.

Weight bearing and strength building exercises can help prevent and stop the progression of osteoporosis.

Meditation is also a powerful tool of yoga. This practice messages the body that you are safe to relax and repair, (or rest and digest, or mate and ovulate, depending on your goals!)

We need to message the body to stimulate the parasympathetic nervous system (PNS) for the growth of healthy bones and tissues. This puts the body in an anabolic (growth) state versus a catabolic (breaking down) state.  Most of us live in a constant state of fight or flight, sympathetic nervous system overdrive.

You cannot build bone, digest food, lose weight, or heal and repair, when your body thinks you are running for our life. See the picture from my book below:

Fortunately, we can flip this switch from SNS overdrive to PNS with simple tools like deep belly breathing and meditation. This is why I coach my clients to do a simple breath exercise before each meal. I’ve coached clients to overcome anxiety and dis-ease via breathwork, meditation, and by addressing gastrointestinal issues that interfere with hormone and neurotransmitter production.

The Pancha Maya Kosha Model integrates all of our layers: physical, energetic (breath), mental-emotional, intuitive, and spiritual body for healing the whole being.

Need further proof? See my idol, the world’s oldest yoga teacher, Tao Porchon-Lynch. She is 99 years young, doesn’t take medicine, and has no dis-ease. She practices yoga every day.

People have always asked me what’s my secret. “Yoga and Carpe Diem Dance are two important arsenals that could be your secret weapon too!

Contact me if you are interested in exploring yoga or Carpe Diem Dance at a deeper level.

Lisa

About Lisa Jackson, RN, CHC, RYT-500, FDN-P, AFMC
Lisa is an author, inspirational speaker and functional medicine coach and yoga teacher with a mission to inspire, educate and empower clients towards optimal wellbeing.

Lisa’s book, Savvy Secrets: Eat Think and Thrive outlines her seven-step process towards optimal health that is fun and transformational.

Lisa is Founder of Carpe Diem Wellness and the Wellness Inspired Network, and part of the New Self Health Movement, Functional Forum and Evolution of Medicine.  When she is not coaching, speaking or writing, you can find her practicing yoga and joyfully sharing Carpe Diem Dance.

Need more information on how to keep your bones strong and healthy?

Contact me today for a FREE 15 min consult to learn about the BONES Method and how this truly integrative and holistic approach can keep your bones and your body strong for life!

1.  International Journal of Yoga Therapy—No.23 (1) 2013 Yoga, Vertebral Fractures, and Osteoporosis: Research and Recommendations

Getting to the Core of Bone Health

by Susan Brady | Jul 27, 2017 | Healthy aging

If you’re like me, you remember having to participate in the yearly Presidential Physical Fitness Test back in your youth, which tested students in sit-ups as well as other exercises that tested strength, flexibility and endurance. The sit-up test was used to measure the strength and endurance of the abdominal muscles.  For many years, sit-ups were seen as the golden ticket to stronger abs….and as a fitness-crazed teenager, I often did 500 sit ups a day!  No doubt this likely contributed to my back pain and injuries as an adult!  Although abdominal muscle strength is essential for back support, posture and stability, sit-ups are not only ineffective, but also can actually be detrimental to people with spinal injuries or osteoporosis. Sit ups only work one of the necessary muscles to maintain over abdominal strength and back health.  Furthermore, the strong abdominal flexion movement that occurs when preforming a sit up can damage spinal ligaments, discs and vertebrates.

Thank goodness exercise has evolved to include safer and more effective ways to strengthen your abdominal muscles as well as all the muscles that are important in providing back support, posture, stability and balance, better known as your core muscles. Your core muscles are a group of muscles often described as a muscular box surrounding the spine: the abdominal muscles in front, the spinal and buttock muscles in the back, the hip and pelvic muscles below and the diaphragm at the top.  The core muscles must all work together in order to protect the spine and provide stability with daily activities as well as when doing sports and recreational activities. Although strong core muscles are important for reducing risk of spinal injury in everyone, the added benefit of enhancing posture and balance makes maintaining strength in these muscles particularly important for women with osteoporosis.

One of my favorite exercises to strengthen the core muscles is abdominal planks. The plank not only activates the abdominal and lumbar spine muscles, but also the gluteal (buttock) and leg muscles as well as the muscles in the arms and shoulders. Activation of the abdominal and lumbar spine muscles are enhanced in exercises that also require simultaneous activation of the shoulders and glutes.  Planks strengthen the core muscles through what is called an isometric contraction, a muscle contraction that does not result in movement. Although the muscles are contracting, the spine doesn’t move.  Through isometric contraction, planks train the core muscles in the way they are supposed to work, allowing the muscles to provide stability, proper posture and correct spinal alignment.  Movements that involve dynamic spinal flexion, such as a sit up, can increase risk for injury to spinal ligaments and discs as well as the risk for vertebral compression fractures in women with osteoporosis.

Even though planks are a great way to strengthen your core, it is essential to do them safely and correctly. In order to experience the benefits of performing planks without putting yourself at risk for injury, it’s first important to work toward creating a well-aligned plank pose.

Steps to performing and progressing a PLANK safely

• Learn to contract the core muscles while maintaining normal spine alignment:
  • Bracing the stomach muscles co-activates the abdominals along with other deeper, internal core muscles.  Think about tighten up your stomach as if you are protecting yourself against someone “punching you in the stomach!”
    Try not to activate the muscles by pulling in or puffing out your stomach,  just tighten them so no movement occurs in the spine.
• Practice bracing your muscles and holding for 10 seconds 5 times several times a day to get the technique down prior to starting the exercises below.
• When performing the exercises below, focus on endurance of the core muscles first by holding the positions for up to 30 seconds and repeating 3-5 times.
• Once strength and stability can be maintained, challenge the core by adding arm and leg movements.

* It is important that you brace your stomach muscles prior to performing all exercises.

3 variations of the PLANK 

Counter Plank: Great beginner plank pose and also good for people who can’t get down on their hands and knees.

• Make sure you are wearing shoes so your feet don’t slip!
• Place your hands on the counter, walk your feet back until your body is extended, your shoulders are in line with hands and your back is flat
• Gently brace your lower abdominal muscles without allowing your back to curl or arch and hold this position for 10-30 seconds and perform 3-5 times.
• As you get stronger you can alternate raising your knees to your chest as in a marching motion. March for 30 seconds and perform 3-5 times.
• While holding this position, you can also extend one of your legs behind you.  Hold for 10 seconds and then switch and extend your other leg. Perform 5 times on each leg.  Be sure not to lift the extend  leg up so far that your back arch.

Quadruped Plank: You may want to start this exercise by first just alternately reaching the arms straight out in front, then alternate lifting the legs straight out to the back to build strength and stability before lifting the arm and leg together.

• When on your hands and knees, make sure your shoulders are lined up over your hands and your hips lined up over your knees.
• Brace your abdominal muscles and reach your right arm and left leg straight out in front and back. Hold 5 seconds.  Perform 5 reaches to each side.
• Be sure not to lift your arm or leg up so high that your back arches.

Full Plank

• This exercise is done on your elbows placed in line with your shoulders.
• Walk your feet out to make a straight line your body, like a plank!
• Keep your back straight at all times and be sure not to allow your back to arch or bend.
• Brace your abdominal muscles and hold for 10-30 seconds, 3-5 times.
• Once you able to perform this exercise with good strength and form, you can try maintaining the plank position and alternately reaching one leg back at a time and holding for 5-10 seconds.

The most important thing with any exercise is to find YOUR appropriate starting level.  I always recommend that you start with the basic exercises first to ensure proper abdominal bracing, alignment and form before gradually increasing to the more challenging positions.

As with any exercise, STOP if you experience pain or discomfort.  Always consult your physician before starting any exercise program.

Contact me to learn more about safe and exercises to help you strengthen your bones and perfect your balance and posture.

“C” how to Build Stronger Bones

by Susan Brady | Jul 13, 2017 | Healthy aging

Although the decline in estrogen that occurs during menopause is the most influential factor for the development of osteoporosis, there are several other mechanisms that contribute to bone loss as we age.  One prominent mechanism is through a process called oxidative stress.

What the heck is oxidative stress?  Oxidative stress, simply put, is the damage caused to a cell through oxidation; the interaction the between oxygen molecules and the substances they come in contact with, such as metal or living tissues.  When a freshly-cut apple turns brown, the fender of your car becomes rusty or a copper penny turns green you are witnessing oxidation.

Here are just some of the diseases that are caused by oxidative stress:
• Heart Disease
• Cancer
• Arthritis
• Lung Disease
• Fibromyalgia
• Diabetes
• Neurodegenerative Diseases like Parkinson’s and Alzheimer’s
• Autoimmune Diseases
• Eye Diseases like Macular Degeneration

Oxidative stress also contributes to bone loss in both women and men!

It is thought that oxidative stress activates osteoclast production, increasing bone breakdown, while suppressing the osteoblast cells that initiate bone formation.

Many of us are familiar with the term “antioxidants” as nutrients in food that have beneficial health effects. Antioxidant nutrients inhibit oxidation and protect our tissues from the damage caused by oxidative stress.  Vitamin C is one of our most powerful antioxidant nutrients.

Studies have shown that vitamin C can reduce oxidative stress, prevent bone loss and reduce fracture risk. It has been shown that not only is dietary intake of vitamin C positively associated with bone mineral density in postmenopausal women, but that an inadequate vitamin C intake could actually increase the risk of osteoporosis.  The Framingham Osteoporosis study also noted that women whose diets provided the most vitamin C had significantly fewer fractures than women whose diets provided the lowest amount of vitamin C.  Beyond its importance as an antioxidant, vitamin C is also important in collagen formation which helps to build a strong bone matrix and supports the development of osteoblasts, bone building cells.

Considering the importance antioxidant role vitamin C plays in keeping you healthy as well as all the ways it supports strong bones, we should all make sure we are getting enough vitamin C every day. Foods rich in vitamin C include vegetables like peppers, broccoli and Brussels Sprouts and fruits such as papaya, strawberries, pineapples and oranges.

Try this wonderful summer salmon salad which is rich in vitamin C and numerous other bone building nutrients!

Summer Citrus Salmon Salad

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Salmon Marinade

2/3 cup freshly squeezed orange juice (squeeze a full cup to use in both the marinade and the dressing below)
2 tablespoons of RAW honey
3 small cloves garlic, minced
1 tablespoon of fresh thyme, minced
2 teaspoons finely grated orange peel
4 WILD caught salmon fillets, or a 16 oz wild salmon fillet

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Salad

8 ounces of organic mixed salad greens or spinach
½ red bell pepper, thinly sliced
½ yellow or orange bell pepper, thinly sliced
1 shallot, thinly sliced crosswise into rings

Citrus Vinaigrette

2 tablespoons extra virgin olive oil
1 tablespoon white wine vinegar
1/3 cup freshly squeezed orange juice
1 SMALL garlic clove, minced
Freshly ground sea salt and pepper to taste

Preparation:

Whisk or blend marinade ingredients together and place in baking dish.  Add salmon, flesh side down in the marinade and marinade for 1-4 hours.
When marinating is complete, pour off marinade and cook salmon (flesh side up) at 350 degrees for 20-25 minutes, depending on your desired level of “doneness.”
Prepare citrus vinaigrette by whisking or blending all ingredients.
Prepare salad by tossing ingredients.
Divide salad on plates, drizzle with vinaigrette.  When salmon is cooked to your liking, place salmon on top of salad and serve!

Contact Susan today to schedule 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. Kim, Y. A., Kim, K. M., Lim, S., Choi, S. H., Moon, J. H., Kim, J. H., . . . Shin, C. S. (2015). Favorable effect of dietary vitamin C on bone mineral density in postmenopausal women (KNHANES IV, 2009): discrepancies regarding skeletal sites, age, and vitamin D status. Osteoporosis International,26(9), 2329-2337. doi:10.1007/s00198-015-3138-6

2. Sahni, S., Hannan, M. T., Gagnon, D., Blumberg, J., Cupples, L. A., Kiel, D. P., & Tucker, K. L. (2009). Protective effect of total and supplemental vitamin C intake on the risk of hip fracture—a 17-year follow-up from the Framingham Osteoporosis Study. Osteoporosis International,20(11), 1853-1861. doi:10.1007/s00198-009-0897-y

3. Pizzorno, L., & Wright, J. V. (2011). Your Bones: How You Can Prevent Osteoporosis and Have Strong Bones for Life–Naturally. Lanham: Axios Press.