There is a lot you can do for osteoporosis even with MS. I am grateful the information on this channel is helpful for you ❤Please let me know if you have questions as you go along.
Below you will find a link to the study and information. I can speak to the control group. Participants were encouraged to keep doing the same things they were already doing without changing anything except doing yoga in a very specific way. This included taking vitamin D and calcium supplements. Participants were not allowed to take strontium because it is a heavier element than calcium and could have skewed the results. Participants were also not taking any medications for bone health. Participants were also not using vibration plates. I hope that helps ❤ pubmed.ncbi.nlm.nih.gov/34004616/ Fishman LM. Yoga and Bone Health. Orthop Nurs. 2021 May-Jun 01;40(3):169-179. doi: 10.1097/NOR.0000000000000757. PMID: 34004616.
Thank u Sarah! How do we know if it's 3rd party tested? Do they show it on their packaging? May I also know what protein powder are you currently eating? Am thinking of it but i do drink a lot of kefir and there is tons of whey in it. Do you think I still need extra protein powder? Thank you.
Supplements will say on their packaging if they are third party tested. I am a kefir drinker, and it is actually a great way to app protein to things. You could add kefir into a smoothie and then you have protein froma food source rather than a supplement. Adding protein powder is a great thing to do if you are short on [protein, but if you are not short, then it isn't necessary ❤
@@sarahmapes_bonebuildersystem yes, i drink kefir twice a day and we go thru quite a lot in a week. Am still not sure if that is adequate protein because u need a lot, so i will check out the protein supplement and think about it. thank u!
It would be hard to know for sure without looking at your diet and figuring out if you are getting what you need. The general rule of thumb is that you want to take your ideal body weight in pounds and divide that in half. This amount in grams is how much protein you should be consuming daily. I hope that helps ❤
I like using vegan protein powders I will admit they make food taste better I don't drink them in a shake I mix them with food they really are helpful but the ones I usually use are from Garden of Life and Vega brand, they're the most affordable for me but I don't know if they're third-party tested
I am not sure if they are thirda party tested either... Garden of life is generally considered a good brand. I have personally used their supplements in the past. Go with what you like and what fits in your budget ❤
@@sarahmapes_bonebuildersystem Garden of Life vegan protein powder is my favorite but it is within my budget too, I heard that Sunwarrior vegan protein powder is third-party tested but it's way more expensive it's tasty I tried it once when it was on sale but so far it hasn't gone on sale again yet, but I also like that Garden of Life vegan protein powder has some vitamins along with the protein
@@daysoftheboo Working within your budget is important. Garden of life is a good brand. Don't worry about what you can't do. That creates unhelpful stress. Do what you can do and don't worry about the rest ❤
@@sarahmapes_bonebuildersystem ❤️🙏🏻❤️ thank you I know a lot of Us wish we can buy the best high quality foods and supplements for our bones but really all we can do is the best that we can do, besides protein I do my best to get other nutrients for my bones like micronutrients from foods I didn't know that bones also need minerals I've been so low in minerals my whole adult life , it's not just my bones that I need to heal though they are top priority but it's my whole body that needs to be healed and repaired after years of malnourishment and over exercising too much cardio but that's what they used to tell us women back then, they would tell us to do cardio and strength training was for the men But I'm so glad that it's changing now women are being encouraged to build muscle and bone and that's so Awesome 🙏🏻 I hope with all this knowledge that starting to spread about bone health,, osteoporosis will become a thing of the past the more knowledge people are learning about bone health 💪🏻
Jeff, this same information will apply to men as well. The amount of protein that you will need to consume is higher than for women, but otherwise the information is the same. To figure out how much protein you need, take your ideal body weight in pounds and divide it in half. This amount in grams is about the amount of protein that you want to consume daily. ☺
I think we need collagen. If you are wanting to supplement collagen, I reccomend taking one that has Fortibone in it as an ingredient. Fortibone shows really postiive results taking 5mg of it daily for a year. It is important to keep in mind that Fortibone is the the only collagen that has been scientifically studied for bone health. This is not a problem, but as more research is done, it may turn out there is something even better that we don't know about yet. It is something to keep an eye out for new studies.❤
The general rule of thumb for figuring out how much protein you need is to take your ideal body weight in pounds and then divide it in half. The amount in half if grams is how much protein your body needs each day. There are some schools of thought that suggest you should consume more protein than this for bone health. There is a lot to consider with this. Consuming more protein than this is generally associated with body building. When we are trying to buid bone we have to have strong muscles to pull on our bones. You could consider that bone building requires a certain amount of body building. Not everyone who is trying to improve their bone health is going to work on body building... If you are body building, then more protein may be appropriate. If you are not body building, then more protein isn't going to be the best choice. Consuming more protein than your body needs for an extended period can put stress on kidneys that we don't want, so I encourage you to figure out what the right amnount is for your body and lifestyle and then go with it. I hope this helps ❤
@@sarahmapes_bonebuildersystem Sarah, I am lifting small weights now to prevent muscle atrophy which leads to sarcopenia. But these weights are currently small, like 4kg (8.8 pounds) on each hand and they definitely won't be building huge muscles like a serious body builder - do i still need protein supplement at this stage? It's actually very hard to know if we get adequate protein or not, am still wondering how to even measure because....u can't technically add up the weight of the meat + drinks + veggies, right? U still need to subtract the water, fiber and etc to derive to the actual protein amount. A 500g plate of beef does not mean 500g protein, right?
@@lebooshdiaries You have the main idea of how complicated it can be to figure out. I have a list somewhere of approximately how much protein is in various things... I will see what I can do about finding the list and sharing it ❤
I’m practically weeping. 😭Your channel is teaching me so much that I need to know now (just dx’d w osteo & living w MS). Biggest Gratitude! 🙏🏼
There is a lot you can do for osteoporosis even with MS. I am grateful the information on this channel is helpful for you ❤Please let me know if you have questions as you go along.
You did a good lengthy job on describing the type of protein. It helps to understand more. Thanks.❤
That makes my heart happy to hear that this information is helpful for understanding🥰
Thank you, Sarah. I'm forwarding your valuable video to my two vegetarian, menopausal daughters. daughters
Julie, that is awesome! I hope that your daughters find this video helpful ❤
not sure about Dr. fishman's control for participant behavior/ supplements? vibration plate? outside of yoga. please provide link to data.
Below you will find a link to the study and information. I can speak to the control group. Participants were encouraged to keep doing the same things they were already doing without changing anything except doing yoga in a very specific way. This included taking vitamin D and calcium supplements. Participants were not allowed to take strontium because it is a heavier element than calcium and could have skewed the results. Participants were also not taking any medications for bone health. Participants were also not using vibration plates. I hope that helps ❤
pubmed.ncbi.nlm.nih.gov/34004616/
Fishman LM. Yoga and Bone Health. Orthop Nurs. 2021 May-Jun 01;40(3):169-179. doi: 10.1097/NOR.0000000000000757. PMID: 34004616.
Thank you!
Glad you liked this video ❤
Thank u Sarah! How do we know if it's 3rd party tested? Do they show it on their packaging? May I also know what protein powder are you currently eating? Am thinking of it but i do drink a lot of kefir and there is tons of whey in it. Do you think I still need extra protein powder? Thank you.
Supplements will say on their packaging if they are third party tested. I am a kefir drinker, and it is actually a great way to app protein to things. You could add kefir into a smoothie and then you have protein froma food source rather than a supplement. Adding protein powder is a great thing to do if you are short on [protein, but if you are not short, then it isn't necessary ❤
I am using Klean Isolate in the plain variety, personally❤
@@sarahmapes_bonebuildersystem yes, i drink kefir twice a day and we go thru quite a lot in a week. Am still not sure if that is adequate protein because u need a lot, so i will check out the protein supplement and think about it. thank u!
@@sarahmapes_bonebuildersystem thanks Sarah, i will check it out! Appreciate it.
It would be hard to know for sure without looking at your diet and figuring out if you are getting what you need. The general rule of thumb is that you want to take your ideal body weight in pounds and divide that in half. This amount in grams is how much protein you should be consuming daily. I hope that helps ❤
I like using vegan protein powders I will admit they make food taste better I don't drink them in a shake I mix them with food they really are helpful but the ones I usually use are from Garden of Life and Vega brand, they're the most affordable for me but I don't know if they're third-party tested
I am not sure if they are thirda party tested either... Garden of life is generally considered a good brand. I have personally used their supplements in the past. Go with what you like and what fits in your budget ❤
@@sarahmapes_bonebuildersystem Garden of Life vegan protein powder is my favorite but it is within my budget too, I heard that Sunwarrior vegan protein powder is third-party tested but it's way more expensive
it's tasty I tried it once when it was on sale but so far it hasn't gone on sale again yet, but I also like that Garden of Life vegan protein powder has some vitamins along with the protein
@@daysoftheboo Working within your budget is important. Garden of life is a good brand. Don't worry about what you can't do. That creates unhelpful stress. Do what you can do and don't worry about the rest ❤
@@sarahmapes_bonebuildersystem ❤️🙏🏻❤️ thank you I know a lot of Us wish we can buy the best high quality foods and supplements for our bones but really all we can do is the best that we can do, besides protein I do my best to get other nutrients for my bones like micronutrients from foods
I didn't know that bones also need minerals I've been so low in minerals my whole adult life , it's not just my bones that I need to heal though they are top priority but it's my whole body that needs to be healed and repaired after years of malnourishment and over exercising
too much cardio but that's what they used to tell us women back then, they would tell us to do cardio and strength training was for the men
But I'm so glad that it's changing now women are being encouraged to build muscle and bone and that's so Awesome 🙏🏻 I hope with all this knowledge that starting to spread about bone health,, osteoporosis will become a thing of the past the more knowledge people are learning about bone health 💪🏻
Does this same information apply to men with osteoporosis, as well?
Jeff, this same information will apply to men as well. The amount of protein that you will need to consume is higher than for women, but otherwise the information is the same. To figure out how much protein you need, take your ideal body weight in pounds and divide it in half. This amount in grams is about the amount of protein that you want to consume daily. ☺
What do you think of collagen protein?
I think we need collagen. If you are wanting to supplement collagen, I reccomend taking one that has Fortibone in it as an ingredient. Fortibone shows really postiive results taking 5mg of it daily for a year. It is important to keep in mind that Fortibone is the the only collagen that has been scientifically studied for bone health. This is not a problem, but as more research is done, it may turn out there is something even better that we don't know about yet. It is something to keep an eye out for new studies.❤
Hi,where can we purchase Fortinone from ❤
Sorry,,,,Fortinone
How much protein should a woman in her 60s get per day per pound of body weight? Everywhere I look I see a different number.😣
The general rule of thumb for figuring out how much protein you need is to take your ideal body weight in pounds and then divide it in half. The amount in half if grams is how much protein your body needs each day. There are some schools of thought that suggest you should consume more protein than this for bone health. There is a lot to consider with this. Consuming more protein than this is generally associated with body building. When we are trying to buid bone we have to have strong muscles to pull on our bones. You could consider that bone building requires a certain amount of body building. Not everyone who is trying to improve their bone health is going to work on body building... If you are body building, then more protein may be appropriate. If you are not body building, then more protein isn't going to be the best choice. Consuming more protein than your body needs for an extended period can put stress on kidneys that we don't want, so I encourage you to figure out what the right amnount is for your body and lifestyle and then go with it. I hope this helps ❤
@@sarahmapes_bonebuildersystem Sarah, I am lifting small weights now to prevent muscle atrophy which leads to sarcopenia. But these weights are currently small, like 4kg (8.8 pounds) on each hand and they definitely won't be building huge muscles like a serious body builder - do i still need protein supplement at this stage?
It's actually very hard to know if we get adequate protein or not, am still wondering how to even measure because....u can't technically add up the weight of the meat + drinks + veggies, right? U still need to subtract the water, fiber and etc to derive to the actual protein amount. A 500g plate of beef does not mean 500g protein, right?
@@lebooshdiaries You have the main idea of how complicated it can be to figure out. I have a list somewhere of approximately how much protein is in various things... I will see what I can do about finding the list and sharing it ❤
@@sarahmapes_bonebuildersystem that will be great if you have. Thank you! It can be a very helpful video should you choose to make it.