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Day 11: Sleep is Essential
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Today I am going to share my most important tip for helping you create a home health haven.  A tip for not only keeping your immune system strong in the presence of this virus, but also for living a happier, healthier life in general. 

The Tip: Strive to get a full night of sleep

Sleep deprivation suppresses the immune system. When you sleep, your body makes cytokines, a type of protein that targets infection and inflammation. Sleep also increases the production and efficiency of T-cells, a type of immune cell that fights against pathogens, like viruses, bacteria and cancer cells.  Without these night time soldiers at work, the invaders go wild. 

One of ways sleep affects our immunity is through the production of the hormone melatonin. Melatonin is the hormone produced in the evening that causes us to become sleepy. Elevated melatonin levels directly influence the release of cytokines and T cells while we sleep.  

Interestingly, as we age we don’t produce the same levels of melatonin as we did when we were younger. This is a strong reason why older people are more prone to infectious diseases than any other age group. 

Melatonin is also a powerful anti-oxidant and anti-inflammatory further enhancing the benefits of sleep by helping to heal and repair our tissues at night.  

The daily, rhythmic release of melatonin is synchronized by our circadian rhythm.  Taking measures to regulate our circadian rhythm and support the release of melatonin in the evenings can help you get a good night’s sleep and enhance the immune system. 

7 Natural ways to support healthy melatonin levels:

1.    Get morning sunshine.  The hormone melatonin is made by a small gland in the body called the pineal gland.  Morning sunlight directly into the eyes deactivates the pineal gland, suppresses the production of melatonin, and helps to “set” our circadian rhythm. 

2.    Avoid light after the sun goes down. Light is a direct inhibitor to the production of melatonin.  Therefore, exposure to light at night, especially the blue light emitted from electronic devices, can prevent the secretion of melatonin… making it more difficulty for you to fall and stay asleep.

3.    Escape the EMF’s or electromagnetic fields. EMF’s are not a new phenomenon, but we are getting a steady increase in exposure with all the advancing technologies. Studies have shown that exposure to EMF’s can influence our circadian rhythm by interfering with melatonin secretion.  It is best to turn off your phone at night while you are sleeping. However, if it is your primary lifeline to your family, place it at least 15 feet away from your bed.

4.    Sleep in complete darkness. A dark environment ensures a good production of melatonin throughout the night.

5.    Eat foods rich in melatonin, tryptophan and magnesium. Almonds and walnuts contain melatonin. The amino acid tryptophan is needed in the production of melatonin.  Tryptophan is found in protein rich foods such as turkey, chicken, almonds and cheese. Magnesium rich foods like leafy greens, nuts and seeds and legumes also naturally boost your melatonin levels.  If you do snack in the evenings, snack on foods such as pumpkin seeds, almonds, walnuts or a slice of hard cheese.

6.    Take a hot Epsom salt bath.  The warm water will have a relaxing effect on the body and the magnesium in the Epsom salt will aid to naturally boost melatonin levels.

7.    Limit coffee consumption late in the day.  Caffeine reduces melatonin production, which might be fine first thing in the day, but may interfere with sleep in the evening. 

Supplementing with melatonin is also an option, but because melatonin may interact with certain nutrients, herbs and pharmaceuticals medications, it is best to consult a health care practitioner before taking melatonin.

I am currently offering a 50% discount on my supplement review appointments. Please reach out if you are interested in having me review and update your current supplement protocol.

From living longer, to boosting your immune system and warding off disease, sleep is the foremost nourisher of health!

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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