Susan Brady - Nurtured Bones

Bone Nurturing Food of the Month: Kale

by Susan Brady | Jan 14, 2017 | Nutrition

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Super food kale is without a doubt one of the healthiest vegetables around and one of the best foods for supporting bone health. Kale is great source of many of the essential bone minerals such as calcium, magnesium, manganese, potassium and copper, as well as the important vitamins A, C and K. Kale is an alkaline food and also has a small amount of protein, contributing to your daily protein needs while allowing you to minimize the intake of the more acid animal proteins.

To get the bone building benefits of kale, simply add to kale to your favorite smoothie, soup, stew, or side dish, or you can try the following recipe..

Kale Salad

Salad Ingredients:
• 2 bunches of Kale
• 1 Red Pepper
• 1 small Onion
Dressing Ingredients:
• ½ cup Pine Nuts
• 2 cloves Garlic
• 1 tsp Sea Salt
• ½ cup fresh Basil
• 2 Tbsp fresh Oregano
• 2 Tbsp fresh Thyme
• ½ cup fresh Lemon juice
• ½ cup Olive oil

Wash and dry kale. Remove the center stalk from the leaves and shred in a food processor. Remove the kale to a large mixing bowl. Chop remaining salad ingredients and mix with kale. Place dressing ingredients into a food processor and process well. Toss dressing with the salad, only a little bit at a time to distribute evenly.

Kale is an unexceptionally nutrient rich food that will not only support your bones but benefit your body as a whole. Adding kale to your weekly diet will provide numerous health benefits through its anti-inflammatory properties, cancer prevention benefits, cardiovascular support, detoxification and digestive benefits. Start adding kale to your diet this year to nourish your bones and your body

Jump into Action to Strengthen your Bones

by Susan Brady | Oct 24, 2016 | Exercise

The influence exercise has on bone mineral density and overall bone strength is both well documented, and undeniable. Anytime you put stress on your bones, you are increasing the bones’ density. One of the most effective exercises that contribute to bone strength and density are weight bearing exercises through the production of force through the bones.

Bones will respond to weight training in much the same way muscles do; by increasing in mass and strength. That being said, for the chosen exercise to be most effective, strength or resistance training my very well be the best choice; even in short bursts. One study conducted on premenopausal women showed those who did 20 jumps per day showed a significant increase in the density of bone in the hip area. In yet another study, older men who hopped on one foot for two minutes per day showed a substantial increase in bone health.

Jumping! Hopping! Sounds pretty crazy! Right? Most older people would probably think while this would probably be fun for the young, it would most likely be less so for older adults with aging joints. However, a safe and progressive jumping program may very well be exactly what the doctor ordered. Allow Nurtured Bones to devise and help you implement a jumping program specifically designed to promote your bone health.

**PLEASE NOTE** Whenever starting a new exercise program, extreme caution should be exercised first and foremost, especially in those suffering from osteoporosis. Exercising unsupervised could lead to your falling or cause other injury. Always consult your physician prior to beginning any new exercise regimen.

Learn more about your exercising for stronger bones and better bone health by contacting Susan today at 703 738 4230. Or, schedule your FREE CONSULTATION with Susan today to learn more about her BONES program, and if it’s right for you!

Is Chronic Inflammation to Blame for Your Bone Loss?

by Susan Brady | Oct 7, 2016 | Digestion

pyramid1 Most people associate inflammation with an injury or cut. Inflammation refers to a location on the body that has become reddened, swollen, painful, and hot. It is the body’s natural attempt at protecting itself from further injury or infection by deleterious stimuli. This reaction is our immune system going to battle. It activates proteins called cytokines that bring in hormones, white blood cells, and nutrients, clearing out infection and initiating healing of the damaged tissues.

Click here to download our Anti inflammatory diet handout

Types of Inflammation

When you suffer a direct injury or infection that lasts a few days or so, it is known as acute inflammation. It is short-term, but it is important to rest the injured area and avoid stimulation to allow your body to heal. Examples of these injuries or infections include a sore throat from a cold, sprained wrist or ankle, and cuts.

If the body develops inflammation that occurs from the body triggering a low-grade inflammatory response for a threat when it is not needed, then it can develop into chronic inflammation. In this instance, white blood cells often damage healthy tissue throughout the entire body, leading to many diseases. Whereas acute inflammation is temporary, resulting from an injury or infection; chronic inflammation is long-term, occurring as a result of habit or environmental factors.

A number of factors like gastrointestinal distress, hormonal imbalance, extreme levels of chronic stress, toxicity, and aging can cause chronic inflammation. Even by choosing to lead a damaging lifestyle that includes habits such as smoking, excessive alcohol consumption, and poor dietary habits can determine your risk for chronic inflammation.

Diseases Caused by Chronic Inflammation

Chronic inflammation is notorious for causing arthritis, Alzheimer’s and diabetes. Growing evidence suggests it affects the bone remodeling process, in which old bones are replaced with new ones. Increased osteoclast activity results in greater bone resorption and less bone formation. Over time, excessive bone loss results in weakened and brittle bones, which are signs of osteoporosis. Luckily, there are steps to take to limit the detrimental effects this process has on your bones.

Is chronic inflammation causing your bones to slowly simmer?

Often, chronic inflammation has no symptoms. Pay attention to the following clues that you might be simmering on the inside:

Generalized muscle aches and stiffness
Ongoing joint pain and stiffness
Fatigue/loss of energy
Skin problems
Worsening allergies or asthma
Unexplained digestive distress such as pain, bloating, irritable bowel syndrome
Depression, anxiety, brain fog

IF you are worried that you may be suffering from chronic inflammation, the following blood tests check the levels of inflammation in your body:

High Sensitivity C-Reactive Protein (HS-CRP)
SED rate
Homocysteine
HDL
Blood glucose

What can you do to extinguish the fire?

Reduce stress
Focus on eating an anti-inflammatory diet
Exercise
Rule out food allergies
Anti-inflammatory supplements:
- Omega 3 fatty acids: 1-tablespoon flaxseed oil or 3,000 to 5,000 mg of fish oil each day
- Turmeric: 500 mg twice daily. Curcumin is the bioactive ingredient of turmeric. Best taken with foods containing fats to enhance absorption. Products containing bioperine and black pepper extract increase the bioavailability of curcumin
  - Consumerlabs rate Life Extension Super Bio-Curcumin brand and Doctor’s Best Curcumin C3 Complex as two excellent choices for turmeric supplementation
- Bromelain: 300 to 500 mg 2 to 3 times daily. Take enteric-coated bromelain supplements to ensure anti-inflammatory effects.
- Zyflamend by New Chapter: Blend of 10 different anti-inflammatory herbs

Let the professionals at NuturedBones aid you in your quest to squelch inflammation. Our experts can help you manage your bone loss through effective and natural methods.

Integrative Nutrition for Optimal Bone Health

by Susan Brady | Aug 1, 2016 | Nutrition

optimal-bone-health Nutrition and osteoporosis are closely linked. Lack of key bone building nutrients at all ages will impact the health your bones. There is a sea of information out there about modifying your diet to prevent bone loss and fight osteoporosis, so much so it can be confusing. Everyone knows that vegetable and fruit are important to incorporate into any diet, but what about dairy for calcium and meats and poultry for protein?

Eating for good skeletal health is important. But it doesn’t have to be complicated.

Weighing Nutritional Factors

Many of us have been told by our doctors that we need 3 servings of dairy a day to keep our bones healthy. It has long been suggested that eating foods high in calcium and taking calcium and vitamin D supplements is the key to strong bones. However, there have been recent concerns that excessive calcium intake, through both diet and supplementation, can increase the risk of cardiovascular disease.

Some nutritionists suggest that eating an alkaline diet is essential to maintaining bone health. It is thought that eating a diet high in acidic foods, such as meat, dairy, grains and sweets, creates an acidic condition in the body. The system reacts by leeching alkaline minerals such as calcium and magnesium from the bones to help neutralize the acid. Keeping a diet that maintains an alkaline environment is necessary for maintaining strong bones.

Others advocate for eating a vegetarian diet and avoiding animal proteins altogether, thereto suggesting that animal proteins cause an acid environment, pulling of calcium from the bones.

However, your bones and your body need a variety of nutrients to keep you strong and healthy. The truth is, limiting particular food groups many not be the best thing for you. For example, if you exercise intensely, you may need more protein, essential for building stronger muscles and bones.

Stress is another concern. If you are experiencing stress, eating the right nutrients to support your body, along with sleep and self-care practices, will be important for preserving your bone health.

The Best Diet for You and Your Bones

Check out my bone build a nutrient chart to see if you’re getting all the nutrients you need to build strong bones.

This is where Nurtured Bones can help. I can help you find a diet filled with bone-boosting nutrients, as well as a diet that fits your lifestyle and makes eating a joy, not a chore.

My nutritional approach draws upon the best research from both holistic and traditional sources to build better bone health. It integrates different nutritional theories with an individual’s dietary needs. These are influenced not only by the foods you eat but also outside factors that can affect nutrient demands. Examples include career, relationships, and physical activities.

Call for a free 15 minute consult today to see if the Nurtured Bones approach to a strong and healthy skeleton is right for you.

Keep surfing my website for more information about best approaches to building bone health. To schedule an appointment with me, reach out to me at (703) 738-4230 or email me at susan@nurturedbones.com.

Exercising your way to better bone health

by Susan Brady | Jul 12, 2016 | Exercise

Understanding the benefits

Let’s be clear: any exercise is good for the body. However, promoting good bone density specifically takes stress – the good kind – found in activities that result in an impact on the bone.

“Like muscle, bone is living tissue that responds to exercise by becoming stronger,” says the Osteoporosis and Related Bone Diseases National Resource Center, a service of the National Institutes of Health. “The best exercise for your bones is the weight-bearing kind, which forces you to work against gravity. Some examples of weight-bearing exercises include weight training, walking, hiking, jogging, climbing stairs, tennis, and dancing.”

Bones also respond to weight training exercises. Weigh training provides force through the contraction of muscles. When the muscles contract, they pull on the bone, causing additional stress that results in stimulating bone production and growth.

Advice for the sedentary, the aging, and those with weakened bones

High-impact exercise becomes more difficult the older we get, certainly. And this is even more a concern for those who already have weakened bones, osteoarthritis, mobility issues, or those who are trying to start up an exercise program after years of being sedentary. You never want to – forgive the blatant turn-of-phrase – jump – into a high-impact exercise program. Any exercise routine needs to start gradually, including muscle strengthening and impact exercises, and should not cause any pain.

I recommend a 3 phased graduated approach to increasing your bone strength, beginning with low-impact, multidirectional exercises (marching, shallow stepping, walking), leading to increasingly higher impact activities (stair stepping, walking hills, supported jumping) and then full-impact activities (jumping, hopping, running) only if you are able. Weight training, along with balance training, are also important additions to any exercise routine.

Check out my bone-building exercise progression.

Where I come in

Whether you’re just starting out or you’re just looking to “up your game” when it comes to bone health, as a physical therapist, I can be of great benefit. I can help guide you through a program of exercises that will increase strength, balance, and endurance safely and effectively.

Keep surfing my website for more information about the best approaches to building bone health. To schedule an appointment with me, reach out to me at (703) 738-4230 or email me at susan@nurturedbones.com.

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