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Hello Sunshine
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Hard to believe that May is one week away! While being hunkered down in my home, I feel like April has passed right on by. Luckily May in the Mid-Atlantic states means the beginning of warm, sunny weather that can heighten our spirits and entice us back outside….even if it is only to our balconies or back decks. Sunshine is one of the best ways to not only lighten your mood but also give a boost to your immune system.

There is nothing better than a little sunshine to help you feel renewed and refreshed.  Sunshine enhances the brain’s release of the hormone serotonin, which is associated with feelings of joy and serves to ward off anxiety and depression. Sunshine also synchronizes our circadian rhythm, our internal clock, that regulates our energy levels, metabolism, appetite, and sleep cycle, as well as affects our mental health. Being indoors all day, glued to our TVs or computer screens, can disrupt our natural rhythm and have a powerful impact on attitude and mental health. Spending time in the sun everyday is one of the easiest ways to stimulate a positive mood and ward off anxiety and depression during our home stay.

The sunshine vitamin, vitamin D, also plays a crucial role in our immune health. Vitamin D is known to participate in the activation of certain types of immune cells, T-cells, which are critical for fighting off infections in the body. In simplest of explanations, when a T-cell encounters a foreign invader, it sends up a kind of “antenna” or receptor for vitamin D. If the cell finds vitamin D, it will be activated and mobilized. However, without sufficient amounts of vitamin D, the T-cells remain in their inactive state and a key part of the body’s immune defenses remains paralyzed. There is evidence that low levels of vitamin D are associated with a greater risk of catching the common cold or developing pneumonia.  Vitamin D supplements may be able to prevent acute respiratory tract infections as well. Therefore, many experts do think that vitamin D may have therapeutic benefits for fighting Covid-19.
Sunshine is the very best way to enhance your vitamin D levels. Our skin makes vitamin D when exposed to the sun. In fact, there are very few foods that contain vitamin D, signifying that sunshine is nature’s way of providing it to the body. With the warm weather approaching this is a great opportunity to get outside and get a little “sunshine on your shoulders.”

Morning sun is best for reinforcing the circadian rhythm and kickstarting your energy for the day.  Mid-day sunshine, when you get the most UVB rays from the sun, is the most effective for making vitamin D. Although there are many variables as to how much time in the sun you need to generate sufficient levels of vitamin D,  the general rule of thumb is enough sun to make your skin “slightly pink!” Because most of us are emerging from winter exposing pale skin, 15-20 minutes of mid-day sun is probably plenty right now. 

I know that many of you are concerned about skin cancer and choose to avoid time in the sun. Though I don’t believe a restricted amount of sunshine is harmful, I also understand your fears. Just as I believe in food first, meaning it is best to get your nutrients from food, not supplements, I also believe in sun first. However, there are many reasons and conditions in which it is difficult to get the amount of sunshine necessary to produce enough immune boosting vitamin D. Therefore, supplementation is often necessary. However, supplementing blindly with vitamin D over 1000 IU’s a day is not recommended. It is always better to test, instead of guess, in order to know exactly how much vitamin D you may need.

If you are confused about how much vitamin D you should be taking, now’s the time to schedule a supplement review! 

Right now I’m offering these 30 minute sessions at a reduced rate of $47. 

The session includes: 
* Comprehensive review of your current health and physical well-being 
* Review, revision, OR development of a customized supplement program
• Lab referral for vitamin D testing and/or in depth nutrient testing (fees for these tests not included)

Limited spots available. 

Sign Up Here

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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