Author: Kacie Cotter-Harrigan

Osteoporosis affects 55 percent of the population age 50 and older in the United States. Osteoporosis is most prevalent in post-menopausal women due to hormonal changes from reduced estrogen and progesterone production.

There are also a number of factors that may also contribute to osteoporosis including certain medications, lifestyle habits (ie. diet, exercise, and sleep), and other diseases. 

Over time bones become porous and fragile due to an imbalance in the activity of osteoclasts (cells that absorb bone) and osteoblasts (cells that form bone). Osteoclast activity is higher and causes an increased rate of resorption of bone leading to porous bones. The most common sites include the low back, hips, and the long bones of the legs. When bones become porous and fragile there is a higher risk for fractures in these areas. 

There is considerable research outlining the correlation between spinal compression fractures and osteoporosis. Compression fractures affect approximately 25 percent of all postmenopausal women in the United States. The prevalence of this condition steadily increases with advancing age, reaching 40 percent in women 80 years of age. 

Posture is often dependent on our poor habits and changes that occur as we age. For example, as we age, the postural muscles of the spine tend to get weaker and the upper spine starts to curve forward, called thoracic kyphosis. When this happens, the loads through the vertebrae are no longer equal, causing most of the weight to be put through only one side of the bone. When this amount of load cannot be equally dispersed and the bone is not strong anymore, the bones will break. These compression fractures can be painful, debilitating, and decrease quality of life. 

Improving an individual’s posture requires education about how we hold our body and improving the strength of the postural muscles. Yoga is one of the key exercises that improves both posture when done consistently (4-6 months). The results of yoga include improved posture, improved balance, better coordination, greater range of motion, improved strength, and better gait. Improving posture is especially important for reducing the stress to the vertebrae associated with spinal compression fractures.

Another important factor to consider for those with osteoporosis is balance and stability. Falls among the elderly, especially those with osteoporosis, are associated with high morbidity and mortality and can involve high-cost medical intervention. In fact, falls are responsible for 90% of the growing increase in hip fractures. One out of three adults aged 65 and older fall each year. Like strength training, balance improves with practice. Challenging the balance system consistently in a safe environment improves that system, and makes you feel more confident in overcoming slips, trips, and falls that lead to fractures.

In addition to helping your posture, Yoga reduces the risk of falling, which is the main cause of fractures in women with osteoporosis. A long-term balance training program for women with osteoporosis can improve the quality of life of the individual. Yoga also helps to reduce the anxiety that may be associated with the fear of falling. 

This is why Goodemote PT has created unique and well-rounded programs that use Medical Therapeutic Yoga in a workshop setting for 4-weeks. The workshop is led by a Doctor of Physical Therapy and certified Professional Yoga Therapist can be used in conjunction with your medical treatment for your best results. 

Additionally, we have a small group training program for Osteoporosis that integrates weight lifting and yoga to give you the maximum benefit. Here are different phases of our osteoporosis program. 

Phase 1 classes are a “foundations” series in which you will learn the lifts and yoga poses in great detail. Classes are held twice per week for six weeks with no more than four people in the class. 

Each class is an hour long and begins with a movement prep to warm up the muscles and joints you will use for the lifts done that day. Weighted vests are used during the movement prep to safely and effectively load the bones of the spine and the hips. 

The last half hour of the sessions finishes with a guided yoga session that uses researched foundational poses that have been shown to improve bone mineral density, posture, and balance. The expert instructors have a working knowledge of what poses are unsafe when considering osteoporosis and will guide you through sequences that not only are safe but show you how to move better through everyday activities. 

Small class sizes ensure that you are getting the attention you need during lifting and yoga to know that you are doing the lifts and poses correctly. No experience is necessary, this is what the foundations class is all about!

Phase 2 is geared toward building confidence in participants so they can do some of the lifts and yoga on their own, while still providing guidance throughout the program. 

We have seen great improvement in confidence, strength, posture, and balance in our Osteoporosis Program as well as our Medical Therapeutic Yoga Workshops for Osteoporosis. 

Join us for the next session of the Osteoporosis Program and the Yoga Workshop, both starting in October! Our well-rounded research-based programs focus on your goals while considering your individual medical history. 

For more information go to fysiofitpt.com, call us at 518-306-6894 or email us at Fysiofit@gmail.com.

Working from home has become the new normal for many people.

While some are lucky enough to have a dedicated home office set-up, many others find themselves in an ergonomically challenging work environment which can result in aches and pain throughout the spine. 

Incorporating stretches into your daily routine can help counteract the negative effects of prolonged sitting and less than ideal work stations.  Stretches should be performed on a daily basis and can be done once or twice a day. Stretches should be held for 30-60 seconds.

October is the month we celebrate Halloween.We have the opportunity to wear costumes and put on masks and take on the persona of a character.

At the end of the evening we remove the costume, the make up and the clothes we needed to impersonate our favorite movie star, superhero or someone relevant to pop culture. 

For many individuals dressing the part of confidence, success and having it all together in a bow of perfection is a costume that is worn daily.

The mask of perfection becomes the norm and your energy is drained living up to a persona that at the core is feeling unworthy and tired.

Perhaps the key to feeling more present with ourselves and others and creating more joy in every day life lies in the power of vulnerability.

What if instead of seeming like we have it all together we stopped to tell the truth of what we are really feeling?  Scared? Overwhelmed? Tired? Exhausted? Full of rage?  I understand.

All of these feelings are normal experiences for all of us but when you add on the pandemic, current political climate and social injustice that is happening on the daily basis it can feel like you are drowning in quick stand.

You don’t have to be strong; you don’t have to keep it all together and you don’t have to hide.  Tell the truth, even if it’s just out loud in your own voice to yourself, about how you are doing.  Then call someone you trust and love and tell them your truth.  Keep checking in with yourself about the truth of how you are doing.

Don’t hide behind a mask of perfection.  Be vulnerable with yourself and your tribe. 

Side effects include greater peace, joy and overall well-being.

YOU ARE WORTH IT!

Meghan Fritz is a psychotherapist practicing in State College, PA at Fritz, Stanger & Associates.  For more information email Meghanfritzlcsw@gmail.com

My family’s usual “sick season” begins around now each year—there’s almost always someone sick in our house between October and April. I dread it every year—the many colds, strep throat, ear infections, and especially the stomach bug. What could possibly be worse than the stomach bug??

Well. We’ve all found out what’s worse. And I’m freaking out more than a little bit about the convergence of our usual months of sickness (as well as the seasonal and year-round allergies that afflict several of us) with the super contagious virus that’s killed over 200,000 people in America and over a million people worldwide (as of this writing). Especially since, as if it wasn’t bad enough, the symptoms of COVID-19 can be indistinguishable from those of colds, strep throat, stomach bug, and allergies. Argh!

I’m really hoping that the social distancing, masks, and amped-up handwashing that my family and I have been so vigilant about will keep the normal sicknesses away over the next six months, so as not to cause unnecessary worry and quarantine (it’s worked so far—none of us have had any real symptoms of anything beyond allergies since March, which is unheard of for us), and I’ve also tried to be more vigilant about making sure we all take our vitamins and eat more fruits and vegetables. I’ve also already started making what I think of as my “secret weapon”: the garlic broth I make when we’re sick that seems like a magical miracle cure to me.

(Warning: I’m not a doctor or a scientist, and I use the term “magical miracle cure” in a colloquial, anecdotal way. This article has not been evaluated by the FDA nor any other person or organization who knows more about this kind of stuff.)

I developed my garlic broth after picking up some bits of info here and there over the years that made sense to non-medical, non-scientific me (I verified them all on WebMD just for this article!). These include:

• There’s some evidence to suggest that garlic can help reduce frequency and number of colds when taken preventatively.
• Extra virgin olive oil is full of antioxidants, some of which can lower inflammation in the body.
• Lemons are a good source of Vitamin C, which boosts your immune system and may decrease the length and severity of colds.
• Studies have shown that chicken broth actually does have a mild anti-inflammatory effect and can help lesson the congestion due to colds (more so than just hot water). This is true for both store-bought and homemade broth.

So every sick season, I try to always have those ingredients on hand, and the whole thing comes together really quickly. You might like to try it, too! This is how I make it: 

I chop up a whole bulb of garlic, which I then warm (not burn) in two or three tablespoons of extra virgin olive oil in a pot. Then I add about four cups of chicken broth and bring it to a boil, then turn off the heat and add the juice of two lemons and however much salt it seems to need—the whole process can’t take longer than ten minutes. My husband and I drink it by the mugful like tea when we’re not feeling well or when we just want to feel like we’re boosting our immunity, being sure to consume all the bits of garlic; it’s also good with rice or noodles, as well as chicken or shrimp (it’s basically scampi sauce, after all). The other day I made the first batch of the season and poured it over a few frozen florets of broccoli, which was lovely—the frozen broccoli cooled down the broth (it’s magma-hot when it first comes off the heat) and the broth warmed up the broccoli perfectly.

My garlic broth is, for me, a great addition to the things I can do for my family during sick season with the resources I have on hand and not having a medical degree. But despite my swelling of emotion over the wonderful thing this garlic broth is—the very best Mom medicine I can come up with—its only (potential) benefits come from actually consuming it, and my kids hate it. I can’t even really get the younger ones to drink it or eat it in any form.

I have several particularly hilarious stories of my boys’ shenanigans over the years that always make me laugh, and one of my favorites actually has to do with the garlic broth. A good while ago, probably around the time that I started making it, my then-six-year-old stayed home sick from school one day. I told him I’d make him some of my “special kick-butt garlic broth,” which he seemed really pleased about, and our morning went thusly:

7:30 a.m. “Mom? When are you making the broth?”
7:40 a.m. “Mom? When are you making the broth?”
7:50 a.m. “Mom? When are you making the broth?”
8 a.m. “Mom? When are you making the broth?”

Etc., etc., etc., all morning long. Yes, he had other things to eat, but I’d successfully sold him on the idea of the garlic broth, and he wouldn’t let it die. After a couple hours, I wished I’d never mentioned it. 

Finally at lunchtime, I was able to make it, and was thrilled to finally, lovingly, place a nice steaming mug of broth in front of my darling sick boy. My sweet little guy took a sip and said, “This tastes like puke. I don’t want to finish it.”

I should have seen it coming, since resisting their parents’ best efforts is one of the things at which my boys excel. No matter, I still enjoy feeling like I’m doing something good and healthy for my family—and with the stakes so high this year, I’m going to be pushing it on them more seriously. (If I come up with any creative ways of getting kids to eat it, I’ll let you know.) I hope you and your loved ones stay healthy and safe!

Kate and her husband have seven sons ages 16, 14, 12, 10, 8, 6, and 2. Follow her at www.facebook.com/kmtowne23, or email her at kmtowne23@gmail.com.

For most of this year the markets have been moved by only one thing: Covid. Now, though, as election day draws nearer, and rhetoric intensifies, markets will have to begin to contend with the potential outcomes of the election.

Regardless of your political inclinations, or ours, there are certain areas of the economy which will perform better under one or another outcome. There are also areas which will perform relatively well regardless of the outcome. You should be working with your advisor to objectively adjust your portfolios in such a way as to help capitalize on those pockets of opportunity while trying to remain defensive against possible pitfalls. 

In the short-term, it may make sense to make strategic changes to the proportion of portfolios allocated to stocks, as you watch the election season unfold. In the event of a contested election with a drawn-out legal battle, markets may experience greater than normal volatility. Having less exposure could help you weather that storm. It remains to be seen, for all of the talk, whether vote-by-mail is utilized as much as some expect. We don’t expect this volatility to be a long-term phenomenon at this point. 

Technology is still likely to remain a focus regardless of the outcome, as innovations in telecommuting, e-commerce, and entertainment continue to make our current semi-secluded lives possible and tolerable. 

Non-US companies may begin to show more promise as their fundamentals improve compared to US companies, post-Covid, and you may look to capitalize on this in portfolios.

Through election season and beyond, we are eyeing inflation. 

Currently worldwide production is still down, while consumption has increased substantially. Too many dollars chasing too few goods is the recipe for inflation, and you may want to consider making necessary adjustments in portfolios to account for this.

Used cars, for example, have experienced the highest rate of inflation in more than 51 years! Every year a percentage of the US fleet simply ages out and is scrapped. Add to that a general fear of public transportation, which has been forcing people into the car market who may not otherwise have owned one. In a year when very few new used cars have been produced, the demand for used cars has soared forcing prices into record territory. Expect other scarce items to follow suit.

The Fed has indicated that it is willing to allow inflation to run higher than normal, without taking action. While we are not expecting hyperinflation, we do think prices will increase at a greater than average rate. Even if the Fed doesn’t take action, there are steps you can take to help reduce the impact on your portfolio.

In the mid- to long-term, we expect taxes to increase. The government has been spending money at a record clip. The purchase of US debt by foreign holders has decreased this year, which means that the deficit must be funded either by increasing the purchase of debt by US holders, or from tax revenue. Regardless of who wins the election, we expect a tax increase, although it will likely not be shared by everyone.

It appears that this election will be a very close one. Emotions are running high on all sides. We urge you to try to tune out the noise as much as possible. Regardless of the outcome, there will be opportunities in the markets, you should be working side-by-side with your Certified Financial Planner® to help ensure your portfolio can weather the uncertainty, volatility, and inflation on the horizon. 

Stephen Kyne, CFP® is a Partner at Sterling Manor Financial, LLC in Saratoga Springs and Rhinebeck.

Securities offered through Cadaret, Grant & Co., Inc. Member FINRA/SIPC. Advisory services offered through Sterling Manor Financial, LLC, or Cadaret, Grant & Co., Inc., SEC registered investment advisors. Sterling Manor Financial and Cadaret, Grant are separate entities. This article contains opinion and forward-looking statements which are subject to change. Consult your investment advisor regarding your own investment needs.

Loss comes in many forms, and during the last several months, some people have experienced nearly all of them at the same time: a loved one, a job, and even our way of life. All of our plans, pulled out from under us like the proverbial rug, and we have no idea when some form of “normalcy” will return. 

Loss comes in many forms, and during the last several months, some people have experienced nearly all of them at the same time: a loved one, a job, and even our way of life. All of our plans, pulled out from under us like the proverbial rug, and we have no idea when some form of “normalcy” will return. 

You may not realize it, but some part of you is likely grieving. Grief is a difficult emotion, to say the least—especially because, as a society, we talk so little about it. It is expected you will grieve the loss of someone close to you, which is particularly difficult in a time of so much upheaval. But it is important to give yourself permission and space to grieve any and all losses. You can’t move on until you move through it. And—you can’t do it alone.

More often than not, grief needs to be witnessed. Healing begins through sharing that pain out loud, to be heard and recognized and validated. While some moments of being alone can help you process your feelings, too much isolation can be detrimental to your ability to move through your grief to heal. Try reaching out to someone you trust and talk about what you are feeling. 

People who have lost loved ones during this pandemic may also have lost the support of having family and friends around them. COVID requires isolation to avoid infection, so many people grieve alone. In some cases, they could not be with their loved ones while they were ill and could only see them virtually during those final moments. 

Funeral services are required to be smaller today, to avoid potential COVID-19 exposure. Some people struggle with that, feeling they have dishonored their loved ones by not doing more. This added layer of regret and guilt exacerbates the grief, even though none of it is their fault. 

Others feel guilty because they did not lose someone, they lost something—a job, weekly gathering of friends, being a part of a sports team, or the college dorm they had called “home.” They feel they don’t have a right to be sad, that these things don’t warrant grief. Not so. These are still losses in our lives, and losses cause grief. It is important and healthy for you to cry and release the feelings created by such losses. Avoiding or stuffing these feelings can only make things worse.

Be gentle with yourself. People tend to be hard on themselves, thinking they aren’t doing things right or should be “holding up better.” Give yourself a break. Grief is hard enough. It’s more important to focus on how you are than how you “should” be. That’s why it is so important to look for comfort and support from others when you are grieving. 

For adults grieving the death of a loved one, I host an online Grief Support Group through Saratoga Hospital on the first and third Wednesday of every month from 6 to 7 p.m. The group discusses various topics involving this kind of grief, with time for participants to share whatever is on their mind about their loss. To receive the virtual meeting invitation, please call 518-886-5210.

Good grief work also includes releasing your feelings even if someone else is not around, through crying or writing your feelings down. A grief journal can be a powerful tool, something you can turn to at a moment’s notice, when your thoughts and feelings are hanging heavy on your heart. You can: 

• Write about the person, place, or thing you are missing; 
• Express your feelings in whatever form makes the most sense to you, be it poetry orfinger-painting;
• Let go of perfection and just feel, no spelling or editing necessary; and 
• Don’t hold back. You will have done the good grief work in the writing, even if you shred the pages when you’re done. 

For additional resources on grief of all kinds and other behavioral and mental health concerns, talk with your doctor and visit the Saratoga Hospital website to learn about our Behavioral and Mental Health services. Learn more at SaratogaHospital.org.