Get your Bone Health Essentials supplements with 20% off!

Get them here

Get your Bone Health Essentials supplements with 20% off!

Get them here

Book a call
Shielding Your Mind while Sheltering in Place
Back to all posts

There is no doubt that being home bound poses many challenges to our health. Reduction in physical activity, social interaction and mental stimulation coupled with comfort foods creeping into our diet and staying up late to watch one more episode can all begin to shift our health. These simple lifestyle variations can have an impact not only on our physical health, but also on our mental acuity and memory as well.

Forgetting why you walked into a room, failing to recall what you wanted to get at a store, or not being able to quite place a name with a face are often affectionately referred to as senior moments.  But let’s face it, these maddening lapses in memory or concentration start way before we are seniors…how about in our 40’s and 50’s!  Yes, we actually start to see changes in our brains as early as 40 years old.

For a long time it was believed that neurons, or brain cells, did not regenerate. Unlike other cells in the body, it was thought that your brain cells died off as you aged and were lost forever. However, we now know that it is actually possible to grow a modest amount of new brain cells. This process is called neurogenesis and there are many lifestyle dynamics that can affect regeneration and healthy brain connections.

Unfortunately, the circumstances that many of us are experiencing right now like stress, lack of sleep, poor diet, restricted social interactions, insufficient exercise and a lack of stimulating activity all negatively impact neurogenesis. As you can imagine, more positive health behaviors encourage brain regeneration that supports mental acuity and memory.  Many of these positive lifestyle actions enhance brain health through their ability to stimulate a protein called brain-derived neurotrophic factor (BDNF).  BDNF is viewed as “Miracle-Gro” for your brain because it stimulates the growth of new cells as well as strengthens existing cells. Higher levels of this protein are correlated with improved cognitive function and memory, whereas low levels of BDNF have been associated with depression, poor memory and diseases such as Alzheimer’s, Parkinson’s and multiple sclerosis.

One of the best ways to increase BDNF is through exercise…yes, another plug for making sure you are getting your daily exercise!  Moderate aerobic exercise seems to be most beneficial for stimulating the production of BDNF, but functional exercises that incorporate balance and coordination are excellent for encouraging  BDNF as well.  Want a real boost to your cognitive function?  Schedule a time to learn something new right after you exercise. With increased blood flow to the brain and heightened levels of BDNF, post exercise is the perfect time to acquire new information. This illustrates yet one more reason why exercise is truly a preventative strategy against many age-related conditions, including memory loss and neurodegeneration.

Now is the time to ensure your exercise routine is effective not only for you physically, but mentally!

A 30 minute exercise review will go through your current exercise routine and provide suggestions for making sure you are getting the most bang for your buck. If you don’t have a routine? No worries! You will leave the call with a simple yet effective routine to promote optimal physical and mental health. 

For a limited time, when you sign up for an exercise review, I will include as a FREE BONUS my new eBook “It Slipped My Mind: How to keep your brain young and your memory sharp.”  In this ebook you will learn the fascinating facts about how the brain changes with age, proven steps to avoid cognitive decline and some great tricks to bolster your mind and memory. 

Don’t miss out on this opportunity to fortify both your body and your mind!

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!

 

 

 

 

 

20% off

Bone Health Essentials

Smart supplementation is an integral part of my Bones Method™

Discover my Bone Health Essentials, key supplements I have carefully curated to support optimal bone health and wellness.

Open a Fullscript account and save 20% off all orders. 

ORDER HERE

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

Free webinar

Is your gut holding your bones hostage?

Join this webinar to discover how your digestive system and gut microbiome can impact your bone health. Learn how enhancing the health of your "Gut System" can lead to improvements in your bone health.