In my home, Thanksgiving involves the gathering of family and friends for a mega cooking event and the once-a-year pie baking contest. This Thanksgiving, more than ever, we will pause and appreciate our good health, and many blessings.
Beginning this holiday season, I also want to take a moment to appreciate you, my readers. I’m very thankful that my work gives me an opportunity to connect with you and all of the women (and men too) on their journey to better health. You challenge me every single day with your experiences and thoughtful questions, which I truly appreciate.
I’m also grateful for your openness to new ways of bringing health and joy into your lives. Keeping that in mind, I invite you to try some more ideas to help you maintain wellness in body, mind, and spirit this holiday season. These simple tools below will help you prepare holiday meals, deal with the frenzy of the season, or think about resolutions for the New Year.
Find Thanksgiving wellness
1. Choose healthy produce. Each year, the Environmental Working Group (EWG) creates its Shopper’s Guide to Pesticides in produce known as the Dirty Dozen (fruits and vegetables with the most pesticide residue) and the Clean Fifteen (fruits and vegetables with the least pesticide residue). After looking at this list, you may want to include extra sweet potatoes in your Thanksgiving dinner.
2. Reduce worry. Many of the women I talk with feel a little out of control. Meditation is one way to relax, and also to alkalize. In this 8-minute meditation, I guide you through the Alkaline Breath Detox Exercise.
3. Test your vitamin C levels with this new free tool I developed! This winter more than ever we need to actively support our immune system and two of the most effective ways to do this are to give yourself therapeutic doses of immune-boosting, anti-viral vitamin C ascorbate, and to take adequate vitamin D. The good news is that you can assess your vitamin C status with the simple, free tool I developed. Detecting your vitamin D level, however, is a bit trickier. Your doctor can order a blood test or you can purchase our at-home vitamin D test kit.
4. Take 10 action steps to build bone naturally. With this free booklet you can learn the same 10 steps I use with my clients at the Center for Better Bones. I wrote this booklet to empower women who are worried about bone loss, osteoporosis, or osteopenia. There is too much information out there designed to create fear and self-doubt. Instead, I believe women should be encouraged to take positive action to increase their self-care programs. You have more power than you realize!
Sending you my warmest wishes for a happy and healthy Thanksgiving.
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.
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.
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!
