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Home Health Haven Day 5: Perfect Posture
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Yesterday I touted the benefits of technology for keeping us socially connected during this time of social distancing.  But with the increased time spent on our computers, using our mobile phones or pads, or watching TV, we need to take extra care to be mindful of our posture.

Prolonged slouched sitting and use of mobile phones and pads can strain the muscles of our back and neck leading to pain and the dreaded forward hunch.

Poor posture can also affect our breathing.  If you slump while sitting at your desk or lounging on the couch, your diaphragm and lungs get compressed, hampering optimal breathing. This can lead to the use of secondary breathing muscles, such as the upper trap and neck muscles along with the pec muscles of the chest.  When these muscles are overworked in this fashion, they become tight and shortened, furthering postural dysfunction.

Here are some tips for maintaining healthy posture:

Sitting at your desk:

• Sit with your buttocks all the way to the back of the chair, so the chair is supporting your entire thigh.

• Position the height of the chair so that your hips are level with your knees.  If your knees point down, the chair is too high.  If your knees are above your hips, the chair is too low.

• Make sure you have good back support.  If your chair doesn’t have lumbar support built into it, you can place a small pillow or towel behind the lower curve of your back for added support. You’ll be amazed at how just adding a little back support will encourage a straighter spine and improve sitting posture.

• If your computer chair has arm rests, make sure they are positioned so that your elbows and wrist are on the same level.  If your wrists are higher than your elbows, try padding the arm rest with towels or pillows to elevate your forearms.

• If your chair does not have arm rests, make sure your keyboard is positioned close enough to allow your arms to hang comfortably at your sides with your elbows bent at 90 degrees.

• Your keyboard and mouse need to be positioned close enough so that you are not reaching for them.

• Your computer screen should be line with your eyes so you don’t have to look up or down at it.

• Don’t sit too long.  Get up every hour and move around.

Sitting on the couch:

• Make sure your back is supported so you don’t slouch.

• Try and keep your feet on the floor

• Make sure your neck is properly supported

• Avoid the text neck by raising your phone up to eye level so you don’t have to look down…both in sitting as well as standing.

Now that you are done reading this email…take a break before you move on to the next one.  Put your arms up over your head and stretch them back allowing your spine to arch backwards and your chest to stick out.  Hold for 10 seconds.  Next, move your head side to side and pause for a few seconds while comfortably looking over your shoulder. Bring your chin down to your chest and then slowly look straight up towards the ceiling a few times.  Stretch out your legs by extending them out one leg at a time and finish up by marching your legs in place and tapping your toes. 

Now you can move on!

Check out these exercises to help stretch and strengthen your postural muscles.

Maintaining good posture not only looks better aesthetically but can help your health as well. 

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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