Do you think you’re a stressed-out person? I certainly think I am — which is one reason I’m so interested in the results of a new Danish study looking at perceived stress and fracture risk.
Not only did the study find that high-stressed participants had a 68% increased risk of hip fracture and a 37% increased risk of any osteoporotic fracture. The research also suggests that it’s not just the stress itself, but our perception of that stress that’s important.
The study determined this with nearly 8,000 Danish adults age 55+ who were categorized according to their self-perceived level of stress. Note that the researchers didn’t try to measure the level or type of stress itself! Instead, they asked the individual participants to describe what their level of stress was — then watched to see who in the cohort experienced an osteoporotic fracture over the next five years.
The one-fourth of people who reported a “high” level of perceived stress had the significantly increased risk of fractures – again a 68% increased risk of hip fracture and a 37% increased risk of any osteoporotic fracture – compared to those who reported “low” perceived stress.
How to free yourself from worry and stress
I’m quick to identify myself with that high-risk cohort. My mother dubbed me her “worry wart” and that personality trait still challenges me today.
That’s why I took up meditation and have developed various methods to “dial down” my perception of stress. A favorite self-help approach is what I call the “BE FREE” method. Those of you who are also “worry warts” might give it a try.
BreathE: Throughout the day, I consciously try to stop what I’m doing and slow down my breathing. Just two or three slow, deep breaths offer a calming chance for the more rational part of my brain to kick in. This exercise is all the more important when I find myself in a stressful situation.
Feel: Once I’m quieted down, I focus my attention inward, telling myself to note the emotional response I am feeling—fear, anger, frustration, jealousy, or whatever. I just allow myself to feel that particular energy.
RElease: Next, I intentionally release the negative emotion, and the energy behind it dissipates. I can feel my heartbeat slow, and the anxiety-producing stress hormones begin to quiet down.
Envision: Still taking deep, conscious breaths, I asked myself, “How do I want to feel?” or “How do I want to be?” Then I envision that desired energy flowing through my body.
If you give it a try, let me know how my “BE FREE” method worked for you. Even more, perhaps you’d like to share some of your personal methods and tips for maintaining resilience amid the ups, downs and of modern life. I would love to hear about them!
I often talk about the connection between body and mind, and recently a client showed me something that clearly demonstrated why the connection between your body and mind is so important. In this short video we talk about how stress can change your pH balance.
Stress is bad for your bones
Over the years, I’ve noticed again and again that emotional distress worsens metabolic acidosis. We know that emotionally charged thoughts such as worry or fear cause production of stress hormones, the best known of which is cortisol. Cortisol impacts the body in many ways, promoting a loss of minerals from the body and increasing the acid load – which is bad for your bones.
Dramatic data from my client Lynn
As with all clients, I asked Lynn to measure her first-morning urine and see how close her first-morning urine pH was to the ideal 6.5 to 7.5 pH range. After working with the Better Bones Program for several weeks, using our Alkaline for Life diet combined with our bone building supplement program, she achieved the ideal urine pH of 6.5 to 7.5 on a very regular basis. Lynn kept careful records of her diet, supplements, and emotional state while recording her urine pH level daily. She actually enjoyed seeing her chemistry move from a bone-depleting low pH level to the ideal bone-preserving 6.5 to 7.5 level.
At one point, however, Lynn noticed that her pH dropped dramatically. Looking back at her records, she realized that this drop in pH occurred after a few days of highly internalized emotional distress. Recognizing this, she modified her stress response and found healthy ways to cope — and sure enough, her first morning urine pH returned to the ideal range.
Listen to Lynn tell her story of how she discovered the link between stress and pH balance:
With any form of stress, half the battle is recognizing that the stress is there. Mindfulness — recognizing what’s challenging you and whether your response to it is helping or hindering — is an important key to ensuring that your thoughts don’t have a lasting effect on your body. Once you know the problem, taking steps to find inner peace can help you cope — and avoid harming your bones.
Got a minute? Every week I receive dozens of questions from women like you with concerns about their bone health. In my new series, “1 Minute with Dr. Brown,” I will try to answer your most pressing questions. If you have a question, send it in to us at center@betterbones.com
Question: Does keeping a positive mindset really affect my health?
There’s an exciting change taking place in medicine that’s been a long time coming! Instead of focusing on drugs as the answer to everything, many doctors are realizing that a new approach — called Functional Medicine — is a better approach to health. I couldn’t agree more, and here’s why:
What is Functional Medicine?
Functional medicine sets itself apart from conventional medicine by:
Focusing on uncovering the causes of any health problem rather than just treating symptoms with a pharmaceutical agent. I use the Functional Medicine approach when I ask about the causes of a woman’s excessive bone loss, rather than first suggesting a drug.
Looking at how the different body systems work together and teaching physicians to look for the causes of disease.
Being a more patient-centered approach.
Encouraging doctors to seek natural remedies for the recovery of full health. Doctors who practice Functional Medicine place diet and lifestyle in high regard, know the detrimental effects of stress, and are often willing to partner with their patients to develop a strategy for health recovery.
Recently I had the opportunity to interview Dr. Sarika Arora, MD of the Aum Healing Center in Boston. Dr. Arora is an internist who also practices Functional Medicine. You might enjoy my chat with her and see that, indeed, medicine is changing, and it’s coming in our direction!
Functional Medicine and bone health
If you have experienced a needless fracture, have been told you have a high risk of fracture, or have been needlessly frightened about your bone health, consider seeking out and consulting with a doctor trained in looking for the root causes of your bone health concern. Find a physician who is willing to look at your situation carefully and to order the appropriate medical tests to help you uncover any hidden causes of bone loss.
Every day is a new opportunity to grow and transform our body, mind and spirit. When we slow down to listen to the wisdom within us — and in the world around us — wonderful changes can occur.
To help you get started, I’ll share a weekly “Transformational Challenge” that can bring both growth and joy into your life. I’ll also be focusing my attention on the challenge right along with you, so I would love to hear about your experiences.
Yours in Health, Susan
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This week’s challenge is to find some quiet time for coloring
Coloring allows us to unlock that creative potential that we all possess. More importantly, it helps relieve anxiety and tension. Coloring can unlock memories of fun times lying on your stomach and letting your imagination run wild and free.
You can print a mandala here or purchase one of the adult coloring books now available in bookstores.
Every day is a new opportunity to grow and transform our body, mind and spirit. When we slow down to listen to the wisdom within us — and in the world around us — wonderful changes can occur.
To help you get started, I’ll share a weekly “Transformational Challenge” that can bring both growth and joy into your life. I’ll also be focusing my attention on the challenge right along with you, so I would love to hear about your experiences.
Yours in Health, Susan
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Laughter is the best medicine.
Research shows that laughter and humor are good for our minds and bodies. This week we want to share with you a video especially funny to those of us with children. Share it with a friend.
Bonus: Share a funny video with us so that we can all laugh.
When it comes to joint health, what you may be told as “fact” may actually be fiction – and can do way more harm than good.
Over and over, I see some of the most popular myths about joint health be disproven with the work I do with my clients at the Center for Better Bones. Here are the top 5 common myths about joint issues so that you can avoid making common mistakes:
Myth #1: Joint pain naturally happens as we age While it’s tempting to rationalize nagging joint pain as something that just happens to everyone as they get older, this isn’t true. Many healthy people around the world age well without experiencing degeneration of their joints. Those with chronic inflammation, low anti-oxidant status, excess acidity and toxic overload are more prone to aging joint woes – but you can do something about these factors.
Myth #2: Foods we eat don’t affect joint pain I commonly see women whose joint pain is caused by a reaction from eating wheat and other gluten products as well as from beef, dairy, soy or other foods. Even arthritis specialists recognize the existence of “reactive arthritis.”
Myth #3: Excess weight is a major cause of joint pain While it’s true that our joints bear the burden of our weight, our weight alone is rarely to blame for joint discomfort. Our joints are designed to support body weight. It’s only when they become inflamed and unable to adequately repair themselves do we end up with joint pain.
Myth #4: Joints get damaged as we use them and exercise can aggravate this damage What we commonly think of as joint “wear and tear” is really “cumulative repair deficit” —when we don’t support our body enough to repair the natural damage caused by using them. We can benefit from exercise through increased circulation and delivery of nutrients to the joint tissues to promote tissue health and renewal. Gentle full range-of-motion exercises actually stimulate and help heal the joints, especially when used with nutritional joint support.
Myth #5: The drugs and medications used to ease joint pain are safe to use without side effects It may be easy to pop an ibuprofen or a naproxen, but these anti-inflammatory painkillers aren’t without their side effects. High dose, long-term use of these medications can lead to damage to various organs including the heart, stomach and kidneys and also increase the risk of stroke. The even stronger steroid medications, such as prednisone, have system-wide negative effects, not the least of which is osteoporosis. An estimated 20 percent of all osteoporosis in this country is due to steroid use.
Now more than ever, we’re finding how nutritional, lifestyle, and environmental factors provide lifelong bone health. Remember, by taking heart and taking action, each of us can use this knowledge to stay strong and naturally create better joint health.
“Can stress cause osteoporosis?” I’ve been asked this question by thoughtful women at least a thousand times. Until now, my response of “yes” was based on ancient Eastern medical sciences which directly link emotions and bone health.
For some 5,000 years ancient Eastern medicine has said that skeleton health, as all health, flows from a state of internal mind-body-spirit-emotional balance. Strong emotions and one’s response to them hold sway over specific organs and internal energy circuits. For example, while anger upsets the liver, the emotion of fear, anxiety and worry drain and dry the bones.
Modern Science catches up with Ancient Science
Now with the concept of “stress-induced osteoporosis,” modern Western science is catching up with ancient Eastern science. Here’s how.
One important way Western medicine is showing a healthy respect for the power of emotions is by recognizing that depression and anxiety are linked to weaker bones. The emphasis is the detailed study of the biochemical mechanisms involved, and I recently saw the first medical article identifying “stress-induced osteoporosis.” The research focused on the production and activity of stress hormones such as cortisol, epinephrine and norepinephrine.
As most things in modern medicine tend to do, the article attempts to unravel the nuts and bolts mechanisms by which stress alters physiology. I suspect they are most likely looking for knowledge which would allow for the development for a drug to interfere with the mechanics stress-induced damage. While contemporary medicine is not exactly aimed at getting to the roots of anyone’s stress response, it at least now recognizes the emotion-bone link.
However, from my clinical practice it is clear to me that Traditional Chinese Medicine, Ayurveda of India and ancient biblical texts had it right. Health lies in balance, and chronic negative emotions are powerful forces that can disrupt internal balance. As for bone…fear, anxiety and worry take their toll. Previously I detailed a simple procedure to begin modulating the fear response. Read more here.
With the start of every season, I’m reminded that with the passage of that season comes the opportunity to age well.
One great way to do this is with the exploration and maximization of our vast inner resources.
Below are simple techniques I’ll be using in the fall to tone up and energize my physical, emotional, mental and spiritual dimensions.
Why not give them try?
1. Breathe with awareness — deeply and slowly.
For just 2 minutes, twice a day, create a rejuvenating state of physical, emotional and mental rest. This is your ultimate energetic and creative source. Here’s how:
• Sit quietly and breathe deeply and gently for a count of 4
• Hold for 2 counts
• Exhale for 4 counts
• Pause for another 2 counts
• Put all your attention on the in and out movement of the breath
Release any thoughts that might come to your mind and aim to experience the stillness deep within. Whatever feelings or emotions come up acknowledge them and let them go.
2. Stop and listen to what your mind is saying.
Our thoughts are powerful sources of creation and attraction. Many times, however, it appears as though “our thoughts are thinking us”, instead of us deliberately choosing our thoughts. Vibrant and healthful aging is greatly enhanced by first recognizing our chronic thought patterns, and then eventually transforming them to be truly life supporting.
3. Check into your emotional status.
Our emotions — those we acknowledge and those deeply hidden away in our psyche — are often the hidden directors of our thoughts. Sit for 2 minutes, twice daily, and ask yourself, “What am I feeling right now?” In a few days, patterns of emotions will arise. Recognizing these is the first step. Then deliberately chose a more positive emotion. Choose love over fear, forgiveness over anger, compassion over criticism or judgment, light heartedness over pessimism, possibility over limitation. Say yes to life.
In a perfect world, the bones can manage wear and tear quite efficiently but when they are bombarded daily by large concentrations of toxins, chemicals or even prescription drugs, it becomes impossible to maintain homeostasis. The bones literally can’t keep up with the demand placed on them and the orderly ebb and flow between bone breakdown and rebuilding goes haywire.
Over the course of studying bones, their structure and function, I’ve learned that, if we would just listen, our bones will tell us how to keep them healthy. When we understand and respect the complex and dynamic nature of osteoporosis, we are given the tools to naturally improve the condition of our bones. We can put the magical nature of our bones to work for us by using methods which are logical and easy to comprehend. Harnessing this innate intuition for healing and protection is one of the “secrets” of healthy bones and it is within our grasp to do.
A note about prescription drugs for osteoporosis:
Today, medications known as bisphosphonates are commonly prescribed for women who are at risk for or diagnosed with osteoporosis. Bone mineral density may increase after taking these drugs, but this change alone is not enough to recover bone health or structural integrity. In addition, new evidence suggests that long-term use of bisphosphonates may harm the bone, with some women even reporting strange fractures. I don’t recommend these drugs and instead advocate the safer, more effective approach of using nutrition and environmental management to return your bones to a healthy state.
The weight of our world
Just what sorts of things could jeopardize the health of our bones to such a great extent that osteoporosis has become so common in American women? In a word: lifestyle. Inadequate nutrition, dieting, smoking, hormonal imbalance, lack of exercise and a long list of other factors have a negative impact on the state of our bones. Ideally, there is a balance between the processes of bone depletion and bone regeneration. This equilibrium is maintained through proper nutrition and other factors, but it is quickly reordered when the bones do not get what they need. Bones require certain elements to stay healthy: the right nutrients in steady supply, appropriate exercise, protection from toxins and poisons, etc., and when these elements are delivered regularly, the bones respond by growing stronger and more resilient.
While our bones might be able to tolerate the effects of a few damaging practices, the hazard grows exponentially in relation to the total number of the “burdens” we might be carrying. One look at our overloaded camel will give you an idea of how easy it is for our bones to collapse under the weight of the typical American lifestyle. Adding to or taking away just one or two burdens can have a significant effect on your bone health, one way or the other. The journey towards healthier bones starts by taking one step away from your own personal tipping point.
If you are living a hectic lifestyle, you may feel as if you have no control over anything that happens to you or your body during your day. But the fact is, only 20 percent of our total burden is beyond our reach — things like gender, genetic makeup and age. In actuality, we have a tremendous amount of power over the elements which affect bone health. Some of us may indulge in addictive habits, or eat too much sugar or not get enough sleep. Many women allow stress to balloon out of control for days or weeks until they get so used to having chronic stress that it becomes “normal.” But all of these issues — and more — can be reduced or eliminated and that can dramatically lighten our overall burden.
The American way of life often exposes us to a wide spectrum of environmental toxins which accelerate the process of bone loss, usually without us even knowing. The body has several means for naturally ridding itself of poisons, but it can only handle so many “emergency calls.” Removing or neutralizing the effects of toxins is possible using a variety of natural methods for detoxification.
Suggestions include:
Drinking purified or filtered water, or teas, to help dilute toxins and move them out of the body
Eating natural, organic foods which are nutrient-rich and free of antibiotics and hormones
Washing fruits and vegetables to remove pesticides and contaminants
Inflammation and stress
Reducing the burden that inflammation places on our bodies is absolutely critical to maintaining optimal bone health. An overactive inflammation response can push the bone breakdown mechanism into overdrive and cause actual bone loss. If you have certain chronic health conditions, such as asthma, diabetes or fibromyalgia, these are signposts that inflammation could be a particular problem for your individual bone health.
De-stressing our lives and learning to relax is as important to our bones as it is to overall wellness. Stress, negative emotions and depression can all figure prominently in the deterioration of bone health. If we are in stressful states for long periods, it can end up harming the bones through the effects that “stress chemicals” such as cortisol and adrenaline have on the metabolism. So take this as another reminder to focus on finding ways to remove some of the emotional stressors from your life and invite more relaxation in.
It’s never too late to turn your attention to improving bone health. Even long-term patterns and habits can be changed or moderated so you can reduce the weight of your personal burdens and restore the internal balance required for good bone health.
A new way to live each day
Recovering bone health starts with a new understanding of osteoporosis. Osteoporosis in itself is not something that has gone wrong. Instead, osteoporosis is a natural process of bone breakdown and regeneration that is intended to be used as a short-term measure. For many women, though, it has become an enduring pattern that damages the bones and has an unhealthy impact on general wellness. For so long, American women have been taught to ignore what their bodies tell them about how to live well and stay healthy. Finding an appreciation for the natural processes which allow us to function, and listening to the messages our bodies send, helps us get in touch with the instinctive intelligence we all have within.
So often, the treatment methods women encounter in traditional medicine, especially those for osteoporosis, actually work against the body’s normal biology and upset the balance even more. Knowing — and accepting — how your particular lifestyle is affecting your bone health makes it even easier to adopt a healthier new lifestyle which harmonizes with the natural way your body works. The Women’s Health Network Better Bones Package is a comprehensive plan for attaining bone health which helps guide you away from the heavy burdens of a harmful lifestyle, and offers you a wholesome new blueprint to follow. When you incorporate the natural components of our Program into your daily life, you can prevent, halt or even reverse the effects of osteoporosis.
It’s not too late — so don’t wait
The sneaky thing about osteoporosis is that you won’t notice any symptoms and probably won’t have any outward indication that your bone health is at risk. That’s why it’s important to take action now so your bones can stay healthy and strong for life. And because of the magical healing nature of our bones, it genuinely doesn’t matter how old you are, you just need to make the commitment. When you make that pledge, it sends a signal to your body to prepare for the positive changes you are about to embrace so your new behaviors become part of a fresh, healthy lifestyle.
We are excited to announce this amazing opportunity to develop your own personalized Better Bones, Better Body program under the guidance of Dr. Susan Brown in an intimate group setting.
The Love Your Bones, Love Your Life retreat will get you started on the road to a healthier and more vibrant you. This retreat will be your pathway to self-empowerment, better bone health, renewed vitality, and overall wellness.
Now is the time to take action. No one cares about your health as much as YOU do!
The Details
This 4-day Better Bones, Better Body retreat and workshop covers everything you will need to manage and reverse your osteopenia or osteoporosis naturally! This includes a 1-hour new client consultation & support kit (a $575-value) before the retreat! Once you pay your deposit, you can book your consultation and get started. No need to wait until September to begin your natural bone-building program!
In this retreat we will learn... how to build bone naturally... how to reduce worry & fear... the best bone building exercises....about gourmet alkalizing food.... nutritional supplementation individualized for you how community can build bone!
When: Thursday, September 24th to Sunday September 27, 2020 (New Dates)
Where: Himalayan Institute, Honesdale, PA
Cost: $975 tuition* plus your choice of accommodations at the Himalayan Institute starting at $95/night including meals (must book separately).
*Tuition does not include travel expenses, lodging, or transportation to and from the Himalayan Institute.
Call us at 1-877-207-0232 for questions on room options or other retreat details.
Final Payment due by May 15, 2020.
Love Your Bones, Love Your Life Retreat Includes:
4 daysand3 nights in the lovely retreat center in Honesdale, Pennsylvania. Amenities at the retreat center include 400 acres of beautiful walking paths, a brand new meditation shrine, PureRejuv Wellness Center, a tea lounge, the Himalayan Gift Shop, and morning and evening yoga classes. Himalayan Institute has everything you need for relaxation and rejuvenation. Learn More.
Meals are provided Thursday evening through Sunday lunch and will consist of healthful vegetarian options with an emphasis on traditional Ayurvedic themes. Learn more.
Dailylecture sessions with Dr. Brown covering the 6 key steps of the Better Bones, Better Body® Program. You will leave these sessions with greater ability to implement or expand upon your Better Bones, Better Body® Program at home.
Every attendee will receive a one-hour preparatory consultation (included in tuition) with Dr. Susan Brown, PhD prior to attending the Love Your Bones Retreat. This will also include customized charting of your bone density tests and lab tests as well as personalized consultation notes with nutrient supplement protocol for the implementation of your Better Bones, Better Body® Program.
Afternoon exercise workshops with E-RYT 200, Gina Galli. Gina will be demonstrating safe yoga postures for strong bones as well as leading spine and hip strengthening workshops.
E-RYT 200 Gina Galli doing the Warrior Pose in front of beautiful red rock vistas in Sedona, AZ
Evening Q&A led by Dr. Brown where you can ask your most pressing questions!
Optional: Meditation before dinner led by Dr. Brown.
The Better Bones, Better Body program support kit mailed to you before the start of the course so you can begin “boning up” before the retreat.
Better Bones, Better Body® gift bag and course materials (over $100 value).
Supplements in the program will be available to try as well as supplement demos and one-on-one nutrient coaching with our client support team.
Not Included:
Travel & airfare, lodging, and transportation to and from the Himalayan Institute.
Additional one-on-one time with Dr. Susan Brown PhD during the retreat weekend.
Here are directions for getting to the Himalayan Institute.
See sample schedule below. (Full schedule will be mailed to program participants.)
See past attendees talk about their experiences at some of our other Love Your Bones, Love Your Life retreats.
Sample Schedule:
Arrive at Himalayan Institue, Honesdale, PA
Dinner @ 5:30 PM
Staff Introductions and Guest Sharing
Program Overview/How to Asses Your Case by Dr. Susan Brown PhD
Friday /Saturday
Breakfast
FRI — Alkaline Diet SAT — Bone Building Exercise Modalities
BREAK
FRI — Key Bone Building Nutrients SAT — Stress and Worry Reduction
Lunch
Exercise Workshops with Gina Galli – 12 Yoga Poses for Osteoporosis/Hip and Spine Exercises for Osteoporosis
BREAK/Optional Group Work and Scheduled Time with Dr. Brown and Assistants
Dinner
FRI — Digestion and Detoxification SAT — Bone Drugs
I was looking to the retreat but I have to say that it exceeded all of my expectations. The Mago Resort set the stage for a soulful experience. I felt so incredibly safe to share my situation and feelings with these wonderful women. The information provided, the yoga and gentle stretches, the meditative rituals all integrated together to provide such a sound mind body connection. The mantra that I found in the last circle holding hands was “I am Vibrant, I am Strong” Thank You Dr. brown for your incredible research and belief that there is a better way to gain bone strength. Loved having you sit with us at meals and sharing in everyday conversation. This experience has changed my life ~Sedona Attendee
It was so helpful to have the opportunity to come together with other women dealing with this health issue. Many times I have felt like I’m out there on my own dealing with with this. The support and sharing the retreat provided was priceless.
Truly grateful for the common sense approach/support/encouragement offered by Dr. Brown and her staff. Have felt frustrated and hopeless about bone loss but now feel that there are options. I came away feeling positive, energized, and ready to take action.
I was struck by the attention given to every detail, making the retreat so seamless, comfortable, and nourishing to mind, body, and spirit.
As far as the retreat format itself, I thought it was very well planned and had just the right mix of lectures, stretching/exercise sessions and optional activities. Location was ideal! I liked that there were samples of the supplements available to view and to try out. Also, I have a weight vest and really appreciated the demonstration so that I now better understand how to use it properly.
I’m so glad I found Dr. Brown’s website and signed up for the retreat. It was everything I had hoped it would be.
I am so grateful for the work Dr. Brown is doing to strengthen Women in so many ways. Bones- whole bodies- and Minds! Her enthusiasm for life is contagious! I look Forward to strengthening myself with all this information. One weighted step at a Time!
I appreciated
The research and client practice that provides us with a whole-health approach to bone health and an alternative to bone drugs;
The retreats to share information and build community (and to have fun in a beautiful place!); and
The sense of empowerment, support and hopefulness for improved bone health and general health I gained from the retreat.
I just want to add that this workshop has provided us with the tools to take control of our quest for healthy bones. Thank you, Dr. Brown and staff for this amazing gift.
I have just received my supplements and am so excited to get started after such an amazing retreat with all of you awesome women! I can’t thank you enough for the great information shared in Sedona. Every session was orchestrated perfectly…with all that personal, caring, compassionate touch. I feel hopeful, empowered and confident that I am on the right road to stronger bones! Also, I’m enjoying my weighted vest… up to 7 lbs. and walking a minimum of an hour. Thank you to all of you for spreading the joy of knowledge… it is truly powerful! I’m so grateful!
“Can stress cause osteoporosis?” I’ve been asked this question by thoughtful women at least a thousand times. Until now, my response of “yes” was based on ancient Eastern medical sciences which directly link emotions and bone health.
