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
by Susan Brady | Jul 20, 2018 | Healthy aging
Benjamin Franklin said “an ounce of prevention is worth a pound of cure.” Yet when it comes to medicine, it seems like we are still focused on a cure instead of averting the condition.
The US Preventive Services Task Force (USPSTF) published its final recommendations this month on the screening of women for osteoporosis. Despite their acknowledgement that an osteoporotic fracture can lead to chronic pain, loss of mobility and independence, and even death, the USPSTF new guidelines only recommends screening for osteoporosis with bone measurement testing in women 65 and older and younger women at high risk.
Osteoporosis is reaching epidemic levels, with data suggesting 50% of woman over the age of 50 will suffer from a fracture due to weakened bones. Delayed screening for osteoporosis misses a crucial opportunity to intervene and prevent bone loss before it is too late.
Most woman achieve maximum bone strength and density by age of 25. Although we begin to slowly lose bone around the age of 30, bone loss accelerates substantially by our late 40s and continues at this accelerated rate during the first several years after menopause. Because there are no signs or symptoms of weakening bones, until one breaks, women really have no way of determining if they are excessively losing bone. It is during these early menopausal years that woman need to be screened and preventative measures initiated.
Waiting until age 65 to be screened, gives women the false perception that they don’t have to worry about bone loss until later in life.
We need to intervene during those crucial early menopausal years where actual prevention can occur through nutrition, exercise, and lifestyle changes aimed at slowing or stopping the loss of bone.
The Dual Energy X-ray Absorptiometry (DXA) scan has long been the gold standard for bone density testing. It is the most commonly used test for measuring bone mineral density and the way the medical community diagnoses Osteopenia or Osteoporosis. Although it does have its flaws, DXA continues to be the best way to determine bone density.
However, there are tests that can accurately measure bone turnover, or the rate at which bone is being formed or degraded. These tests can’t be used to determine bone density or diagnosis osteoporosis, but can provide insight into how fast you are losing bone.
The test I use most commonly is the DPD (deoxypyridinoline) urine test which measures bone resorption, or the amount of bone being lost. In various studies, the mean urinary excretion of DPD is 20-100% higher in patients with osteoporosis than in healthy subjects. I find this test useful to determine if someone is actively losing bone and then for monitoring the effectiveness of treatment.
Wouldn’t it be good to know how fast you are losing bone?
Osteoporosis is not an inevitable side effect of aging. It can be prevented, and is some cases, even reversed. But that starts by understanding your risk for fracture through testing.
Breaking a bone is not the way you want to find out that you have osteoporosis!
Call or email me today to schedule an appointment
703-738-4230
Susan@nurturedbones.com
by Susan Brady | Jun 28, 2018 | Sleep & stress reduction
I often talk about the importance of exercise and how the mechanical stress induced by impact exercise stimulates positive bone remodeling. Emerging research indicates that psychological and emotional stress also influences the bone, but NOT in a positive way. To take control over osteoporosis, you need to take control of your stress.
Stress is unavoidable in our modern day society, and everyone experiences stress at one time or another. But prolonged stress can contribute to psychological issues like anxiety. With emerging research suggesting that people suffering from anxiety are at an increased risk for fracture, learning to manage stress and anxiety plays an important role in addressing osteoporosis.
In a recent study published online in the journal Menopause, the journal of The North American Menopause Society (NAMS), researchers found that women who had anxiety faced a noticeably higher fracture risk, compared with women with low levels of anxiety. In addition, anxiety levels were significantly correlated to age, menopause age, years since menopause, and depressive symptoms.
How does anxiety stress your bones?
When your body perceives stress, either physically or psychologically, your body responds by activating your sympathetic nervous system. This system produces hormones and chemicals that help you to “fight or flight.” Although hormones such as adrenaline, norepinephrine and cortisol help to boost your ability to handle the immediate threat, the prolonged secretion of these hormones that occurs with chronic stress can lead to systemic inflammation, suppression of growth hormone and prolonged elevated levels of cortisol. The long term effects of these hormones can both stimulate the osteoclasts (cells that breakdown bone) and inhibit the bone-building osteoblasts. Over time, this leads to bone loss. The third pillar of my BONES Method™ is to Nurture the Soul. In our busy lives, it hard enough to find the time to take care of our bodies, let alone our mind, spirit and soul. Here are some easy things you can do every day to offset the harmful side effects that stress and anxiety have on our bone health.
Ways to Calm your Mind and your Soul
- Laugh– Laughter triggers the release of endorphins, your “feel good” hormones and simultaneously reduces the level of stress hormones.
- Get adequate sleep– Sleep helps to restore and repair the body, mind and spirit, and when we awake more rested we can also better tackle the day’s stress with greater ease.
- Diaphragmatic breathing– Deep breathing is one of the best ways to get oxygen to the brain and help to calm your emotional brain. Make sure you are breathing deep into your belly and not just into the chest area.
- Take a brisk walk– Walking can calm your brain, boosts endorphins and reduce stress hormones.
- Spend time in nature– Spending time outdoors has been shown to relieve stress, improve memory and attention and increase energy levels.
- Meditation– Numerous studies have shown that medication can help you relax, regulate emotions and help bring awareness and insight into your feelings.
If you tried the above methods and are still suffering, anxiety expert Jewell Miriam Gibbs, LPC offers further advise. “Sometimes life gets overwhelming and it feels like it will never get better or the list of things to stress over gets longer and longer. When you find yourself here or expect to be facing stress in the future, I say “Call in all resources!” Find support through groups or reach out to your friends. If your thought is “I don’t want to burden anyone“ or “I’m too embarrassed” say that out loud. Would you really respond to a friend that way? Learning new coping skills, eating well and exercising can help too. If your worry interferes with your life or morphs into panic, consult with a therapist, consider medication if only temporarily in order to pull yourself out of your head so you can rest and calmly work on your stress issues. Remember to pause and remind yourself that just because there is madness all around you, you can walk through this life with clarity, calm and purpose.”
Although our bones seem hard and impenetrable, emotional and psychological stress can and will wear them down, leaving them weak and fragile and susceptible to breaking.
Jewell Miriam Gibbs, LPC has a private practice in Vienna, VA. Her practice focuses on the use of Cognitive Behavioral Therapy, Mindfulness, EMDR and Hypnosis to help people overcome psychological issues.
Contact me today to find out other ways your can build up your bones!
by Susan Brady | Jun 15, 2018 | Exercise
Exercise is one of the most under appreciated treatments for osteoporosis. Study after study show how exercise not only helps to build bone, but also strengthens muscles and improves balance. It is well known that the loading and stressing of bone that occurs when performing impact exercise increases bone mineral density and strength. Exercises like jogging/running, jumping, court sports, hiking, stair climbing place a mechanical force through the bones which in turn encourages the production of new bone cells.
Unfortunately, many women with osteoporosis can’t perform impact exercise because of arthritis or injury to the joints, so they rely on walking as their main form of exercise. Despite the benefits of regular walking on aerobic fitness, weight loss and heart health, simply walking 30 minutes a day is not enough to optimize bone health. However, wearing a weighted vest while walking can gently increase the load on the bones enhancing the bone building benefits of this exercise.
Wearing a weighted vest during exercise not only stimulates bone formation but also aids in improving lean muscle mass as well as balance. A study published in the journal Rheumatology International, found walking 30 minutes, 3 times a week wearing a weighted vest simulated bone synthesis, increased lean tissue mass and improved dynamic balance in post-menopausal women with osteoporosis. Obviously new bone synthesis is important, but of equal importance is maintaining and building muscle mass and improving balance. In the end, the goal is to prevent fractures, and to do so, we need strong core and leg muscles and good balance.
For years I have been researching weight vests to find a vest that is comfortable and fits the female frame. Many vests are too large and bulky and don’t fit snugly to the smaller frame of a woman. Below are things to look for in a weight vest and my favorite brands that fit the criteria of a safe and effective vest.
What to look for in a Weight Vest
- The vest should fit snugly. If it is too loose, it will move around while exercising and throw off your balance or possibly cause injury.
- Get a variable weight vest, one that you can gradually add weight to. If you start off with a vest with a fixed amount of weight, most likely it will be too heavy at first and could flare-up an old injury or create a new one.
- Choose a vest which you can add enough weight to equal 5 to 10% of your body weight.
- Choose a vest that has weights that are in ¼ pound to 1 pound increments. The lower weight increments are best if you have arthritis or previous injuries
- Make sure the weights can be distributed evenly around all sides of the vest so there is even loading.
- I prefer the vests that have a comfortable abdominal strap which transfers weight from the shoulders to the trunk.
Guidelines to Follow
when Adding Weight to your Vest
- Start off with 1 pound of weight evenly distributed in the front and back of the vest.
- Perform your daily exercise routine with the vest on for 1-2 weeks before increasing the weight
- Increase the weight by no more than 1 pound a week
- Alter the position of the new weight so the weights are evenly balanced in the front and back of the vest, as well as side to side
- Gradually work up to a weight that is equivalent to 4-8% of your body weight, this could take several months
- If at any time you begin to feel pain or discomfort, discontinue the use of the vest
Although some people do start by wearing the weighted vests around the home, improvement in muscle strength and bone health can only be accomplished when the vest is worn during physical activity.
Don’t let a diagnosis of osteoporosis leave you feeling frail and fearful of doing anything that might result in a broken bone. Exercise is your best remedy! A weekly regimen of impact exercise can reduce bone loss, increase muscle strength and improve balance, and protect you from the harmful effects of osteoporosis. Wearing a weight vest during exercise can provide even more benefit!
This is my favorite weight vest that fits ALL the criteria above…..and adds a bit of style to your walk or workout! Because the weights are thin and flexible, the vest is sleek and doesn’t add bulk to the body…..another bonus!
It comes in 3 different sizes as well as 3 different colors/patterns. The vest comes with 4 pounds of weight, but you can purchase more when needed.
The Challenge Weighted Workoutwear vest can be purchased for $139.00 at
https://challengeweightedworkoutwear.com/ . Put in the discount code NB and you will receive $5 off at check out.
Contact me at 703-738-4230 for further information on how a weighted vest can boost your bone building exercise program, or for any questions you may have on overcoming osteoporosis naturally!
References:
Shaw, J. M., & Snow, C. M. (1998). Weighted Vest Exercise Improves Indices of Fall Risk in Older Women. The Journals of Gerontology Series A: Biological Sciences and Medical Sciences, 53A(1). doi:10.1093/gerona/53a.1.m53
by Susan Brady | Apr 11, 2018 | Exercise
You’ve all heard the quotes:
“Small business is the backbone of the economy” Ellen Tauscher
“Toughness is not being a bully, its’ having a backbone” Robert Kiyosake
The backbone of success is …hard work, determination, good planning
and perseverance” Mia Hamm
The backbone has long signified strength, support, sturdiness and fortitude. However, osteoporosis in the spine can leave many feeling fearful that their weakened backbone may crumble and collapse.
Osteoporosis of the spine can lead to microfractures in the vertebrate. Over time these microfractures progressively weaken the bone and can lead to compression fractures and kyphosis, the rounding or hunching of the upper back. Both kyphosis and compression fractures are not only painful, but can interfere with walking, bending and daily activities. Regular strengthening exercises targeting the spine from your neck to lower back can help prevent bone loss, relieve stress on your bones and build muscle strength to help you maintain posture and reduce your risk of a fracture.
Strengthening the muscles that support the spine has been shown to reduce kyphosis, decrease the risk of vertebral fractures and improve the mobility of individuals with osteoporosis. The back extensor muscles are one of the most critical muscles because they are the main supportive muscle of the spine. These muscles, known as the erector spinae muscles, extend your spine backwards and are involved in maintaining an erect posture. When back extensor strength of healthy women was compared with that of women with osteoporosis, these muscles were found to be significantly weaker in women with osteoporosis. There also appears to be a relationship between decreased bone mass and reduced muscle mass of the back extensors in postmenopausal osteoporotic women. Back extension strengthening has also been shown to significantly decrease progression of kyphosis and may also reduce the risk of vertebral compression fractures. Therefore, back exercises, whether for prevention or treatment, are one of the major tools for maintaining a healthy posture, lowering the risk of vertebral fracture and improving quality of life in people with osteoporosis.
The following exercises are designed to strengthen the erector spinae muscles, the muscles that run from the neck to the tail bone and lie in the groove to the side of the vertebral column. Because these muscles are postural muscles and need to work throughout the day, it is important to improve both the strength and endurance of these muscles.
Beginning Back Extension Exercise:
- Lie on the floor with a small pillow under your stomach and small towel roll under your forehead
- Keep your chin tucked and arms at your side
- Raise your head and chest up off the floor a few inches or to a comfortable position
- Hold for 5 seconds
- Repeat 5 times to start, working up to 10 times as you get stronger
- Perform this exercise 5 days a week
Advanced Back Extension Exercise:
- Lie on the floor with a small pillow under your stomach and your forehead resting on your hands
- Keep your chin tucked and hands supporting your head
- Lift your head and chest off the floor to a comfortable position
- Hold for 5 seconds
- Repeat 5 time to start, working up to 10 times as you get stronger
- Perform this exercise 5 days a week
As with any exercise, STOP if you have any pain or discomfort. If you already have severe osteoporosis in your spine, you should consult your medical doctor or a physical therapist prior to starting any exercise program. a safe and proper exercise program is a must for anyone experiencing or wanting to prevent the musculoskeletal challenges of osteoporosis and aging.
Call me today or visit my website for more information about all the ways you can help strengthen your bones.
References used for article:
1. Sinaki, M. (2006). Critical appraisal of physical rehabilitation measures after osteoporotic vertebral fracture. Osteoporosis International,17(11), 1702-1702. doi:10.1007/s00198-006-0139-5
2. Sinaki, M., Itoi, E., Wahner, H., Wollan, P., Gelzcer, R., Mullan, B., . . . Hodgson, S. (2002). Stronger back muscles reduce the incidence of vertebral fractures: A prospective 10 year follow-up of postmenopausal women. Bone,30(6), 836-841. doi:10.1016/s8756-3282(02)00739-1
3. Sinaki, M., Khosla, S., Limburg, P. J., Rogers, J. W., & Murtaugh, P. A. (1993). Muscle strength in Osteoporotic versus normal women. Osteoporosis International,3(1), 8-12. doi:10.1007/bf01623170
4. The Relationship Between Erector Spinae Muscle Thickness and Bone Mineral Density in Postmeonopausal Women: An ultrasonographic Study. http://www.actamedicamediterranea.com/archive/2016/medica-2/relationship-between-erector-spinae-muscle-thickness-and-bone-mineral-den-sity-in-postmenopausal-women-an-ultrasonographic-study/pdf
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.
