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Finding a New “Normal”
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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!

™Here’s why leafy greens should be at the top of your dietary list for bone health: 

1. Calcium-Rich Goodness

While dairy products are known for their calcium content, green leafy vegetables can be just as potent. Calcium is a fundamental mineral for bone health, and leafy greens like kale, collard greens, and turnip greens provide an excellent plant-based source of this nutrient. One cup of cooked kale can offer as much calcium as a cup of milk, making it an essential addition to your diet.

 

2. Vitamin K: The Bone Protector

Leafy greens are rich in vitamin K, a nutrient vital for bone health. Vitamin K helps in the activation of osteocalcin, a protein that binds calcium to the bone matrix, strengthening bones. Additionally, vitamin K helps reduce excessive bone demineralization, protecting against bone loss and fractures. Spinach, kale, and Swiss chard are particularly high in vitamin K, making them superstars for your skeletal system.

 

3. Magnesium for Bone Metabolism

Magnesium is another crucial nutrient found abundantly in leafy greens. About 50-60% of the body’s magnesium is stored in the bones, where it plays a pivotal role in bone metabolism and mineralization. Magnesium also assists in converting vitamin D into its active form, which aids in calcium absorption. Incorporating greens like spinach and kale into your diet ensures you get enough magnesium for optimal bone health.

 

4. Maintaining Alkaline Balance

A diet rich in leafy greens helps maintain the body’s acid-base balance, which is essential for bone health. When the body becomes too acidic, it may leach calcium from the bones to neutralize the acid, leading to weakened bones. Leafy greens, being alkaline, help maintain a balanced pH, preventing calcium loss and keeping your bones strong and healthy.

 

5. Packed with Antioxidants and Other Nutrients

Green leafy vegetables are packed with a range of vitamins and minerals that contribute to overall health. Vitamin C, found in greens like kale and spinach, is necessary for collagen formation, which is a critical component of bone structure. Additionally, the antioxidants in leafy greens help protect bone cells from damage and reduce inflammation. The concept of osteoimmunology highlights the connection between the immune system and bone health. Nutrients found in leafy greens help modulate immune responses, reducing inflammation and promoting bone regeneration and repair.

 

6. Fiber for Digestive Health

Leafy greens are high in dietary fiber, which supports a healthy digestive tract and promotes regular bowel movements. Fiber also aids in maintaining a healthy gut microbiome, which is crucial for bone health. A healthy gut microbiome can enhance nutrient absorption, including calcium and magnesium, synthesize essential vitamins such as vitamin K2, reduce inflammation, and regulate hormones, all of which further support bone health.

 

 I recommend aiming to get 2-3 cups of leafy greens a day

 

Practical Ways to Add Leafy Greens to Your Diet

1. Smoothies: Add a handful of your favorite greens to your smoothie.

2. Salads: Make leafy greens the base of your salads. Mix varieties like arugula, romaine, kale, and spinach for a nutrient-packed meal.

3. Soups and Stews: Add chopped greens to soups, stews, and broths. They add flavor and a nutritional boost.

4. Stir-Fries: Incorporate greens like bok choy or Swiss chard into your stir-fries for a quick and healthy dinner.

5. Wraps and Sandwiches: Use large leafy greens as wraps or add them to sandwiches for extra crunch and nutrition. 

 

NOTE: While green leafy vegetables are incredibly beneficial for bone health and overall well-being, it is important to be mindful of their oxalate content. Oxalates, are naturally occurring compounds found in many plants, including leafy greens, nuts, seeds and certain vegetables. They can bind to minerals in the gut which can interfere with their absorption. For this reason, oxalates are considered anti-nutrients. I delve deeper into the topic of oxalates in my BONES Method™ Program where I discuss what foods have the highest oxalate content, the best alternatives, and how to manage oxalate intake effectively. Supporting optimal bone health doesn’t require perfection—it requires balance. In this program you will discover how a well-rounded, nutritious diet can contribute to strong bones and overall wellness.

CLICK HERE to learn more about my program. 

 

Incorporating green leafy vegetables into your daily diet is a simple and effective way to support your bone health. These greens provide a rich source of calcium, vitamin K, magnesium, fiber, and antioxidants, all of which are essential for maintaining strong and healthy bones. Additionally, their benefits extend to supporting digestive health and boosting immune function, making them a cornerstone of a bone-healthy diet. So next time you plan your meals, make sure to include a generous serving of leafy greens and give your bones the nourishment they need to stay strong for life.

 

 Eat like a horse, and enjoy the benefits of strong, healthy bones for years to come!

 

 

 

 

 

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Susan Brady

Physical Therapist, Nutritional consultant & Doctor of Integrative medicine

Susan is an experienced physical therapist who can assess muscle strength, posture, and balance. She creates personalized exercise programs to improve bone strength. As a nutritionist, she focuses on improving nutrients for bone health and assessing digestion and absorption. Susan also understands the importance of reducing stressors to prevent bone loss. With her holistic approach, Susan effectively addresses all aspects of bone health.

Book a free call

Susan Brady

Physical Therapist, Nutritional consultant & Doctor of Integrative medicine

Susan is an experienced physical therapist who can assess muscle strength, posture, and balance. She creates personalized exercise programs to improve bone strength. As a nutritionist, she focuses on improving nutrients for bone health and assessing digestion and absorption. Susan also understands the importance of reducing stressors to prevent bone loss. With her holistic approach, Susan effectively addresses all aspects of bone health.

Book a free call

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