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The Body Follows the Mind
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When I started out on my integrative health and wellness journey 20 years ago, one of the first books that I read was The Biology of Belief by Dr. Bruce Lipton. In this book, Dr. Lipton, a cell biologist, explores how the power of the mind can have a commanding influence on your health and well-being. He explains how every thought we have, whether positive or negative, emits an energy that affects every cell and every system in our body.  Everything that runs through our mind has the ability to strengthen or weaken our body. 

It is no wonder that stress plays a significant role in many different diseases and disorders.

But what are we supposed to do about it? The stressors we face in the modern world are ongoing, some are worse than others, but always present. Right now we are hearing a lot about how we are living in “uncertain” times, but the truth is that life is and always has been uncertain. No one can fully control or predict what is going to happen tomorrow. However, we do have control over how we react and respond to the stress and uncertainty that challenge us every day.  

Stress is often defined as anything we perceive to be a threat to our wellbeing.  It is a very individual and personal experience because we all perceive things differently.  Our perception is influenced by our life experiences, our current capacity to cope, our personality, and even our genes.  If you perceive something as a threat that is going to cause you harm, it will trigger a stress response in your body.

However, by changing your perception and how you view the circumstance or event, can also change how your body reacts.

Here are some ways that you can reprogram your stress response:

  • Change how you think about stress. When you encounter a stressful situation, you will notice that your heart rate goes up, you start to breathe harder, maybe you get butterflies in your stomach. You can view these physiologic changes as the negative signs of stress, or as a positive sign that your body is preparing you to meet the challenge that you are about to face.
  • Watch your words. The words we use cue our brains and guide us on how to react. When someone asks you how you are, do you respond by using words such as busy, stressed, or tired?  Those words send a message to your brain that you are…busy, tired, and stressed…and the brain and body react accordingly. Using more positive words like challenge, opportunity, or excited have a much different effect on our mindset and outlook.
  • Live life in the moment. Studies show that we only spend about 10% of our energy or attention in the present moment. Nearly 50% of the time we’re worried about the future and about 40% of the time we’re still thinking about the past. The only thing you are able to take control of is the moment that you have with you right now. There is no point worrying about the past or being anxious about the future.
  • Think before you respond. Try to stop and think through a bad situation before you respond. Shifting from reactive survival mode to reflective and responsive thinking that can give you the opportunity to better assess the situation and how it can be most effectively addressed.
  • Pay attention to your limits. We all have a different capacity as to how much we can do and how much we can handle. It can vary from day to day, even minute to minute.  When the demands on our time and energy outweigh our capacity, it can result in stress and be overwhelming.
  • Center on yourself. Every day, take time to show compassion towards yourself and put yourself first. On a daily basis do at least one thing that brings you joy, lightens your load, and makes you smile. 

One final thought.

A few years back I listened to a TED Talk titled “How to Make Stress your Friend” by health psychologist Kelly McGonigal. Dr. McGonigal referenced a study entitled “Does the perception that stress affects the health matter? The association with health and mortality.” In this study, the researchers concluded that stress itself isn’t necessarily a bad thing, but believing that stress is bad and harmful is the actual problem. 

The researchers tracked 30,000 adults for 8 years. At the beginning of the study they asked everyone 2 questions:

• How much stress have you experienced in the last year?

• Do you believe that stress is harmful to your health?

They then used public death records to find out who died.

What the researchers found was:

  • People who experienced a lot of stress in the previous years, and believed that stress is harmful to their health had a 43% increased risk of premature death.
  • People who experienced a lot of stress, but did not view stress as harmful, actually had the lowest risk of dying of anyone in the study, including people who had relatively little stress

Their conclusion was that people didn’t necessarily die from stress, but from the belief that stress had a negative impact on their health.

So, if you think your stress is hurting your health, it’s likely it is.

We are never going to get rid of stress and there is always going to be uncertainty in life, but we can change how we think about it and how we respond to it. And when we change the way our mind perceives stress, we also change the way our body reacts to it.

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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