I was her many years ago. Did everything correct. All organic. Straight from the Farm. I hadn't yet learned to calm my mind. Give my brain/ system a proper Rest. God showed me scripture.. I made changes a little last..it cost my health/ body/life. Taking 5,000 food grade D+ (spent$$ in food-grade org.vits) and still too low on Blood work! Seizures have increased.RA, MCTD, Cancer, advanced Osteoporosis (T-score -4.6) the scale stops at -5. The message I'm wanting you see learn is: peace & harmony is a MUST. Time in prayer a MUST. Whatever you need to do, live stress LESS/FREE. Im 66. I look 50. Yet my bones 100+. *keep your spirit and heart aligned with God of Heaven. ❤❤❤
It is so true that stress contributes to bone loss and that we need to learn to manage stress effectively in ways that lessen it and calm our bodies. It sounds like you are currently on a path that lessens stress? Taking time to reduce stress every day is so worth it ❣
Hi Sarah. I said I would share my Rems Test results with you. I am so pleased to say going to the gym twice a week with a trainer has paid off. My bone strength is 33.4. My right him has increased by 4 percent. My Left hip by 3 percent. My spine by 3 percent and I have goine up in height by one inch.Thank you for all your help in the videos. You have been so supportive. Thank you ftom the UK ❤❤❤
Hi Sarah, thank you for such great information. Your genuine and authenticity is so soothing to hear. Since my diagnosis, I am more mindful of nutrition and movement, thanks to you. Cutting out the sugar is currently my focus. Your videos are so helpful.
Yes, there are medical tests you can get that help you determine nutritional deficiencies. You could have a comprehensive test done that looks at all your vitamin levels or you could have them tested individually. You could also have your mineral levels checked. There is also the comprehensive metabolic panel that checks your liver and kidney function. If you are concerned about thyroid function having your iodine level checked is important. You can also have your amino acid and protein levels checked. That could feel like an overwhelming list... You might start with asking your doctor just to check your vitamin and mineral levels. That should give your a broad view of things❤ I am so glad you found this video helpful❤
Really good information here and you present it in such a kind and inspirational manner. I just recently started tracking my nutrition and learned I was pitifully insufficient in protein for muscle and bone building. I was trying to do it all plant based as I also have high cholesterol and don’t want to go on statins. Well my cholesterol dropped significantly on plants, but I turned into a rack of bones. (Hollow bones!) As for exercise, people of my slight build I generally believe hate weight lifting! Probably because we’re so deficient in muscles. It feels more natural for us to ride a bike or something “easier” for us. I am now using weights and am gaining a little muscle, but it sure isn’t as easy to get results as it once was. That’s discouraging, but it takes time. I read a good saying that pertains: Don’t complain about results you don’t get from work you didn’t do.” 😂
I’ve been lifting religiously 3x/wk, as heavy as I can, 40 min/session for a year. And I hate it but not compared to how much I’d hate a fracture! Finally, after tripling my protein consumption I think I might see a small bicep muscle. Been plant based for 7 yrs.
I am right there with you on the slight build... It isn't as natural for us to lift weights, but it is so important. I started really gradually and it is getting better and I am building muscles mass over time. You can too❤ I believe in you! Keep going you can get stronger!
Appreciate your comment I am under weight & have been for several years. Have been concentrating on more protein as I am tired of people commenting on how thin I am. Seems I need to learn what foods bring on inflammation in my joints. Find it hard or challenging to be able to exercise extremely stiff joints & feel an improvement in ability to do certain movements. Thanks for your explanations. It helps understanding what is happening in the unseen world of stiffness & pain. I did experience relief a year ago when I was fasting. Currant inflammation & your information has challenged me to the discipline of intermittent fasting. Always look forward to your informational videos - something few Drs. & Therapists share other than drugs, surgical intervention.
@@keilana6 I have had people tell me I need to eat desert over the years because I am too skinny... I find it amazing the things people think is appropriate to comment on. It isn't anybody's business to comment on how thin or not a person is... Okay that is my soap box for the day! Exercising with stiff joints is hard. I have arthritis in my hands and feet. I often start out in a tabletop position gradually loading weight into my hands. I turn my hands out to the sides and turn them over so the tops face my mat and then I bring them back to a forward position. I work slowly into them stretching them and loading weight into them from my body weight. For some reason doing this helps me to get use my hands better. I don't know if doing that would be helpful for you but you might try it out and see how it goes. Let me know if you have more questions❤
I'm learning every day more about strength training. I have so much to learn. Sometimes it's daunting. Yikes. Also, I'm doing Dr Fishman's yoga virtually once weekly with a teacher who has trained with him; I've also just started using a mini stair stepper daily for lower body muscle/bone health. I try to do locust, tree, and plank daily. I'm also trying to do bridges daily. It's a LOT and it's so needed. Thank you so much for your videos! They are so supportive and educating. A million blessings on you. :D
The mix of different exercises you are doing sounds like a really good thing. Your body will benefit from lifting weights and doing yoga. It is a good combination❤
Most Dr’s have no interest in helping you do it with supplements and exercise. I’ve seen 2 specialists and they both want me on bone building drugs. I am not going to do that at this point. So frustrating!
It is incredibly frustrating! I am sorry that you have had this experience. I have had similar experiences with doctors about medication. Finding doctors that are willing to partner and work together with patients is not as common as it should be. I have found that functional medicine doctors are more willing to work together. There are good doctors are out there, but we need more of them. You are right that I am trying to help with diet and exercise. ❤
@ This is becoming a soap box issue for me... Lifting heavy is the fastest way to see a measurable difference in bone density. There are people out there claiming to reverse osteoporosis- this is possible, but it really depends on a person's individual circumstances. Some people cannot lift heavy- they have physical limitations or they would hurt themselves by doing so. All ways of building strength whether with weights even small ones, resistance bands, or just using our own body weight will help to build strength, reduce fracture risk, and improve bone health. They all work and they all help- some just work faster than others. For many people the longer route is safer and more accessible. I am glad you are gaining understanding and clarity about how this stuff all goes together! It can seem confusing and overwhelming. I am grateful to be part of the solution ❤
I have several clients who have used her method and really like it. I am aware that she had a loose leaf book that she used that you used to be able to buy and I would love to get one, but I have looked and haven't been able to get one... The impression that I have without looking at her book is that she is wonderful and her method is good ❤
Thank you for sharing this balanced approach to bone health. I recently was diagnosed at age 59 with osteoporosis and osteopenia. I was shocked but now taking active steps to improve. Started HRT, exercise and lifting as well as yoga for balance & flexibility. I like that you say it is a journey and not a race. My doctor wants me to start Prolia right away but I want to take a year or two with active steps before going down the pharmaceuticals route with all the nasty side effects.
I dance with 5 pound weights in each hand. Now I include wearing 11 pounds in a weighted vest while still using hand weights. I figure distributing the weight like this has value for bones. Sometimes using ankle weights and resistance bands. I try to keep it interesting because BOREDOM does not work for me. My plan has to include a lot of variation.
In 2024, i developed avascular necrosis in my left talus. I ended having a 3D printed talus and a total ankle replacement 12/18/24. In November 2024 i was diagnosed with osteopenia. Since surgery i have had to be non weight bearing. Once i can begin to bear more weight i plan to increase the weight bearing exercises (i know i will have to take it slow)
Slow is a really good thing! This is not a race, but all about the pace that is right for your body. Take the time your body needs to heal and then gradually increase the weight as it feels right in your body ❤
Hi Sarah. Thank you for your reply. Sarah is ,3 percent enough in one year to increase. Could I have done more to increase more,,,,,thank you for your help ❤❤❤
Any percent that you successfully manage to increase bone density is a good thing! There may be more that you find you can do over the next year, but in the meantime- what you have already accomplished is AMAZING❤ Keep it going❤
Are you also vegetarian Sarah? I have to work really hard to get enough protein as a vegetarian, although I have added tuna recently. Generally I hate fish and don’t eat it. I also have rheumatoid arthritis, but thankfully it’s in drug remission. I appreciate your videos, thank you.
Yes, I am eating a vegetarian diet, but not a vegan one. I eat eggs and dairy regularly. My body just doesn't feel good without them. I monitor protein carefully to make sure I get enough of it. Tuna is a good way to add some fish into your diet. It can get mixed into a casserole and then you can eat it without paying too much attention to it being there... I am glad to hear that you are not needing medication for your RA. That is a major win❤
I have used Cronometer for about a year. I was surprised at what nutrients I was missing so it's been helpful. Regarding exercise, I lift weights, and use exercise bands at home with youtube videos. I don't think I would feel comfortable going to a gym. I also use getwellen, which you may know, is online workouts and education for people with osteoporosis. Thank you for all of your informative videos as well.
It sounds like you are doing MANY good things to improve your bone health which is awesome! It is incredibly insightful to track nutrients. It sheds light on things we often don't realize we are missing. It also sounds like you are doing a good job with exercise. Keep doing what you are doing❤
Is it worth wearing ankle or wrist weights? Have osteoarthritis level 4, tendonitis. Trying to put weight on. Agorophobia PTSD and food allergies. Trying my best. 3000 vitamin d level is 76 trying to build it ut up. Health system in UK just want to give meds. Not taking the drugs, high risk for jaw fractures
It is worth using wrist and ankle weights. Since I have difficulty gripping with my hands I actually started using weights by using wrist and ankle weights. I still use them periodically. It is a good way to start giving yourself some extra load and working with arthritis❤
My D level went up to 83, the functional medicine doctor said that level could be toxic and lower my supplement intake. It’s in the 30s now. I think I will build up to 75 . I have severe osteoporosis of the lumbar spine are there any exercises I should avoid ? I have fallen several times , hard falls , over the years ( I’m 75 )but never fractured a bone . Thank you, Sara, I think you are not only great but kind .
@@normaprada5498 Hopefully you will never have a fracture ❤ With severe osteoporosis in your lumbar spine you want to avoid doing any exercises that will cause your spine to round. Picture sit ups, other abdominal curls, and reaching over to touch your toes as examples of exercises to avoid. Planking is a great way to build core strength. It can be done at the kitchen counter or a wall if getting down to the floor doesn't work well in your body. With vitamin D in the thirties I would work to increase it a bit, and work to keep it somewhere in the range of between 50 and about 75. I hope that his helpful❤
I can't lift anything. Had a spiral humerous fracture, hand can't grip properly. So cant swim cycle anymore.Just about using the .05 pink weights lol maybe a carrier bag of shopping. Only doing getting up from bed not using hands to help glutes. I seem to get so much after pain with everything.
I am so sorry that you are experiencing so much pain! That makes everything more challenging. If you are able to carrying your grocery bags is absolutely like adding weights to what you are doing❤
I have bulging disks at L3-L4 and L4-S1. Dexa scan shows osteoporosis in spin, but has improved slightly the last 2 times I was checked.And osteopenia in the hip joint. Also small bulges in C1-C-5. Planks and low weights always cause tighting in neck and shoulders. HELP PLEASE!
Can you get down to the floor? The reason that I ask is that there doing some small back bends like baby cobra could help with bulging discs while also strengthening your back. If you can't get down to the floor you might try lifting your heart up toward the sky while sitting in a chair. It may also be helpful to work on extension through your spine. Try reaching your arms up over your head several times throughout the day. The lengthening might also help ease pain from bulging discs. Let me know how these go and then ask for more of them❤
I'm using the free version of MyFitnessPal. It's limited to only a few nutrients. I track total calories and carbohydrates, protein, calcium, vitamin D, vitamin C, and fibre. I'm surprised at how hard I have to work to get ample protein, calcium, and fibre. I can't eat legumes and I'd say this makes it impossible to get enough fibre from food. Whole grains and most vegetables and fruits just don't provide enough in amounts it's possible to eat. Speaking of vitamin D, I've been taking 2,000IU/day for around 15 years. My body doesn't convert sunlight on skin to vitamin D3 in blood. My serum measurement is 33. I'll have to increase my D3 supplementation.
@@SuzanneU It is really interesting to hear about your experience with tracking nutrients. I think it does make us aware of things we would not otherwise be aware of and that it helps create a picture of what we need to supplement, like increasing vitamin D and knowing that you need to increase what you are currently taking because of how your body responds to it. Thank you for sharing your experience❤
@@janicegreen5666 How do you feel about salmon? It is rich in vitamin D and it has protein and healthy fats. I would totally keep eating the dairy that you are eating. As long as dairy works well for your body it is a good source of calcium and our bodies need sufficient calcium daily. Eating a variety of fruits and vegetables is a good thing. Our bodies need vitamin C daily. Vitamin C is actually part of what makes up our bone matrix so we need a good amount of vitamin C every day in our diets. Food is a really long topic... I will work to put more videos up about healthy foods for bone health. Know that I am always happy to answer questions and that if something specific occurs to you about food please ask me about it. ❤
What nutrients besides protein and calcium should I be checking my diet for? Also, I use weight machines at the gym, which I don't think you mentioned. Many Medicare plans cover gym cost.
Going to the gym is a great option and when insurance covers it so much the better! Weight bearing exercise is critical and it is wonderful that you are going to gym ❤ Keep that going! Beside protein and calcium you want to make sure that you get enough vitamin D. The amount you need varies from person to person. This is one you should have checked every year by your doctor. If you are low then you may need to take more than the daily recommended amount, but let your doctor guide you on this one. Without sufficient vitamin D our bodies cannot properly absorb calcium. Next you want to make sure that you are getting enough vitamin C. Vitamin C is in all fruits and vegetables and it is needed for our bone matrix so it is important to eat every day. Magnesium is important to consume regularly. It is found in many nuts and seeds and even in dark chocolate. Vitamin k2 helps get calcium into our bones making it a good thing to consume regularly. This is one that you may want to supplement in the Mk-7 form. It also helps remove calcification of our arteries making it beneficial if you have to take calcium as a supplement. The thing to keep in mind with it is that it can interfere with blood thinners, so if you ever find yourself needing to take blood thinners check and make sure that it is okay to take vitamin K2 with blood thinners. Those are the major nutrients that contribute to bone health.
D-3 with K is important to get the bones to absorb the calcium. If the calcium is NOT absorbed by the bones, where is it going? Trouble is, doctors are now reluctant to test D-3…You pretty well have to insist on it or pay for it yourself if not covered by Medicare. You want your d-3 score way over 30….70 is ideal.
When diagnosed for osteopenia, I adopted multiple strategies. A diet high in protein, daily D-3 with K and fish oil, red light for 20 minutes per day, using the vibration plate at 30 hz for 10 minutes 3x per day, push ups against the counter, a weighted vest, and regular dance sessions in the winter, gardening in the summer. What works? All of it. I think when it comes to bone regeneration, you must provide the proper nutrients and an appropriate amount of movement to activate the cell strengthening. My doctor has recommended nothing….nor does he seem concerned about increases in glucose levels. Age 82, Im not giving up. Im worth every bit of care I give myself. ❤
@@deepost2604 I love your approach! I agree with you that all of it is the answer❤ Our bodies need variety and what you are doing provides that really well. Keep doing all the things❤
@@deepost2604 Where the calcium is going depends a bit- if a person takes too much at one time then the calcium ends up in the bloodstream which can contribute to calcification of the arteries which is not a good thing for heart health or bone health or health in general. If a person takes calcium that is well absorbed and also in then right amount for their needs then it goes into bones. We need a certain amount of calcium in our blood because it is used for muscle contractions and nerve impulses, but it is a delicate balance making sure we have enough but not too much. It can be a really frustrating experience to ask for tests and struggle to get insurance to pay for information that helps make informed health related decisions. I am sorry that it is so challenging!
I'm currently sick with a cold so I can't work out it's so miserable! I hate when I can't work out but I feel too yucky right now 🤧🤒, when I'm feeling better and I'm able to work out I'm not going to be able to lift as heavy as I can right away I'm going to be using light weights Can lifting with light weights as long as you feel some sort of stimulus still help build bone density? Most other people that recommend strength training for bones and osteoporosis make it seem like you have to lift as heavy as possible but what if lifting too heavy causes wobbling an improper technique?? I like your approach better , go with what my body can handle because if I push myself too hard especially right after recovering from a cold I'll just get injured and I definitely don't want that
I am so sorry to hear that you are sick! I hope you recover quickly and feel better soon❤ You never want to lift heavier than you can safely lift with good form. Everyone's "heavy" is different and that is the challenging part. It is most important to lift what you are comfortable with and what works in your body. Lifting heavy is the fastest way to reverse osteoporosis, but it just doesn't work for everyone. Scientific studies show that more repetitions with lighter weights are also effective. As long as we are changing up what we are doing it will keep things fresh for our muscles. It might take a bit longer to see progress, but strength and progress will come and having exercises actually work in your body is essential❤
I am in Canada. We have a big time doctor shortage . You take what you can get and if you don't mesh then too bad. No changing doctors. New doctor's only take people without doctor's as patients. They get mad if you are seeing a Naturopath or Osteopath. As someone here said they want you on drugs. I have psoriatic arthritis. The specialist told me I needed to inject weekly with met... something. A drug for arthritis. I was 51yrs old. When I refused he told me not to bother coming back unless I wanted to go on the drug course. No options give!!!! I agree with what you are saying but it just doesn't happen in Canada.
Sadly this is not unique to Canada. We have found the same here in Texas. There are many doctors, but finding those who are capable and willing to help is a real challenge today, especially when we get to over 70. My wife was very healthy well into her 70s, and very knowledgeable about nutrition and exercise. She started having a health problem just a couple years ago, but we were unable to find a "healthcare team" to help her. On the last visit to her then PCP, she asked what could be done to open her chest cavity and breathe better. The reply: " No one lives for ever. You are 80. Be sure your will is updated and your medical directives are in order." A week later she ended up in ICU (virus to pneumonia to acute hypoxia). Unable to survive the 8 days of treatments, she was put into hospice care where she died within 6 hours.
I am so sorry to hear about your experience and the way the health care system is working in Canada! I hope things will change for the better, but I don't know if it will or if it does how quickly... I am going to keep hoping though❤
@@genevievebarker943 I appreciate your kind words. At least the PCP was direct, and expressed verbally what many in the hospital only showed in their body language. Of the 6 doctors that attended her in in the ICU not one acknowledged her death nor expressed a word of condolences. It didn't used to be that way 50 + years ago. Sometimes hospitals can't be avoided. For the first time in over 75 years and after days of resistance on my part, I had to go to a hospital (not the one where my perished) a few moths ago. Thanks to their treatment, I am still here and better than ever. Thanks for your comments.
@@sarahmapes_bonebuildersystem As challenging as it will be to change the system in Canada (& USA), we must keep hoping. IMO we need to teach reliable nutritional and general health information in all schools, starting at the elementary level. Short, concise presentations like you make, Sarah, would be a great help. Thanks for all you do to try to help us!
It is worth checking out. I have a child with a life threatening food allergy so you never know. I know that I will get a flare up if I eat too much sugar... So, I tend to be really careful about that and not eat much sugar.
I do step areobics 3 times a week, lift light weights, and do floor exercises....bird dig, planks, and others that I've gathered from your videos. I eat more protein, get about 8000 iu of vitamin D in combination of food, sun, and supplement. My question~do you feel step areobics helps with building bone? Thank you Sarah.
Step aerobics has impact that is good for bones. It also has exercises that will strengthen glutes which provide stability and a strong foundation for your spine. I can see a lot of good coming from step for bones❤
Healthy hair and nails are more likely a sign of having good protein because hair and nails are made of proteins. Well done! keep whatever you are doing going!
Building strength will gradually help improve your bone quality and strength. Even if it does not reverse osteoporosis it is helpful and will improve your bone health over the long haul.
Determining the right amount of protein to consume depends on what your ideal body weight is. The general rule of thumb is to take your ideal body weight in pounds and divide this amount in half. The half number in grams is about the right amount of protein to consume each day. The amount of protein that your body needs could go up depending on how much exercise you are doing. If you are working hard at lifting weights as heavy as you can then consuming more protein than that may be a better fit for you. It is hard to know without knowing more about your lifestyle and goals. In all likelihood 75 grams is a good amount ❤ How high is high for your vitamin D? You don't want it to exceed 100. If you are approaching 100 it may be time to take less vitamin D than you are currently taking. If high refers to the upper end of the optimal range then keep doing just what you are doing❤
Weights are not inherently a problem with scoliosis, but there may be something going on in your situation that I am missing... How do you do with your own body weight? How does your body respond to planking?
Good advice. I never tracked my nutritional but I suspect I need more proteins. Currently just too devastated by my medical results to think about a clear plan. Just absorbing info at the moment 😢
I am sorry that you are feeling devastated by your medical results. It is okay to give yourself time to process and figure out what your next steps are❤ These videos are not going anywhere and will be here when you are ready to make a plan. When you get there, please reach out and ask questions. I want to help❤
I just made a video about rebounding and if you copy and paste the link that I share below I think you will find it helpful. Rebounding is an interesting thing to consider with bone health. It will help to improve balance and certainly there is some amount of strength building to it. I can see benefits to doing it. It also has the potential to cause a fall. The research study that is sighted saying that NASA uses rebounding for astronauts is not accurate. There was some experimentation with rebounding by NASA but they use weight training and not rebounding to help astronauts regain bone. I am not a big fan of rebounding for osteoporosis but I am not closed minded to it either. There may be benefit to walking across a trampoline with its uneven surface. Let me know if you watch the rebounding video I did and if you have questions about it afterwards❤ ua-cam.com/video/pkakC1wlq8M/v-deo.htmlsi=Rm8u-5l9WvLcoEpP
@ Thank you Sarah for your prompt reply. I had heard about NASA and “the monster”. Actually I have started rebounding on a very good rebounder with a bar, it’s not jumping high and the spine is always straight. it’s more exercises with a health bounce or very low “jumps”. I’ll give it a go and integrate it with the little weigh bearing I am already doing., trying to increase the strength training. I’ll keep your advice into consideration and keep safe and at least I hope to improve balance and the lymphatic system. It’s just that I feel it’s something I can fit into a routine. Thank you.
Well flying solo is the only option for me. Seeing a doctor in the uk at all is difficult , and they don’t seem interested anyway. I was just given medication without any advice. Seeing a physiotherapist isn’t any easier. Healthcare in the uk is in crisis so I’m safer flying solo in my opinion.
I am sorry that things are so challenging with the medical system! I hope that these videos provide helpful information to better help you fly and soar with your bone health❤
Lifting heavy is going to be different for everyone. In general it refers to lifting between 70 and 90% of the maximum amount you can lift for one repetition. The Liftmor study that was done looking at lifting heavy for better bone health focused on lifting at 80% of the max amount a person can lift for one repetition. If you are lifting heavy, you want the amount you lift to feel challenging, but you also want to be able to lift with good form to maintain good posture and protect yourself from injury. Heavy really looks different for different people. I have clients who 20 pounds would be heavy for them and others who lifting 70 pounds is the right amount for them. You will have to experiment with this a bit to determine what the right amount is for your body. I wish I could give you a defined amount, but it is really different for every person. I hope that helps❤
Soy and Tempeh are good options for protein sources that also have calcium. Tempeh in particular is good because it is fermented which makes the calcium easier for the body to absorb and also it contributes to better gut health which is also a good thing for bone health. I eat beans regularly as a vegetarian protein source. It is important to pare it with a whole grain that will give you all of your amino acids. This doesn't have to happen at the same time, but it does need to happen throughout the day. The proper ration is to eat two parts grain to one part beans, so if you were to eat half a cup of beans you would need 1 cup of rice to go with it to get all of your amino acids. I hope that is helpful❤
Hi Sarah, greetings from Mexico City. I have Vitamin D in low levels, osteoporosis. I'm lifting weights. I recently started THR. I'm eating more protein, but I'm taking suplements by myself.
I am thinking of Mexico City and that it is warmer than the snow by my house and I am feeling envious of your sunshine 🌞 It sounds like you are doing a lot to work on improving your bone health! Keep that going ❤ We can work on improving our vitamin D levels together🥰
No, it is important to be able to get down on the ground if at all possible. I work with people who get down to the floor and who don't get down to the floor. We do the best we can with whatever we can do❤ That said it is important to use the hip hinge to come down to the floor or to come down onto your knees- you want to make sure that you spare your spine on your down to the floor and back up again❤
I have never closely tracked my food for nutrients. I have recently realized how much protein I am supposed to be getting. I also have genetic hemochromatosis which means I can’t ingest too much iron. 🤨 so protein is an issue for me.
It is challenging to have to work with food restrictions. How do you feel about eggs, dairy, and fish? Those could potentially be good protein options without eating red meat that could raise your iron too high. How are you feeling about your eating plan?
Gluten free is really helpful for some people and not for others. We do a lot of gluten free and other foods at our house because I have a son with a life threatening allergy to wheat along with some other food allergies. It can be helpful for many people to go gluten free or to reduce the amount of gluten they eat to reduce inflammation in their bodies and to stop the cycle of irritation in the gut that comes from eating processed foods, but so many gluten free foods are also processed and not healthy... It is something to consider for inflammation, and something that becomes essential with celiac disease or with allergies like the ones we have at our house. Do you have personal experience with going gluten free? Have you felt much better? What have you liked best about it?
I was her many years ago. Did everything correct. All organic. Straight from the Farm. I hadn't yet learned to calm my mind. Give my brain/ system a proper Rest. God showed me scripture.. I made changes a little last..it cost my health/ body/life. Taking 5,000 food grade D+ (spent$$ in food-grade org.vits) and still too low on Blood work! Seizures have increased.RA, MCTD, Cancer, advanced Osteoporosis (T-score -4.6) the scale stops at -5.
The message I'm wanting you see learn is: peace & harmony is a MUST. Time in prayer a MUST. Whatever you need to do, live stress LESS/FREE.
Im 66. I look 50. Yet my bones 100+. *keep your spirit and heart aligned with God of Heaven. ❤❤❤
It is so true that stress contributes to bone loss and that we need to learn to manage stress effectively in ways that lessen it and calm our bodies. It sounds like you are currently on a path that lessens stress?
Taking time to reduce stress every day is so worth it ❣
Hi Sarah. I said I would share my Rems Test results with you. I am so pleased to say going to the gym twice a week with a trainer has paid off. My bone strength is 33.4. My right him has increased by 4 percent. My Left hip by 3 percent. My spine by 3 percent and I have goine up in height by one inch.Thank you for all your help in the videos. You have been so supportive. Thank you ftom the UK ❤❤❤
Thank you for the share! It sounds like things are going the right direction which is awesome!
Hi Sarah, thank you for such great information. Your genuine and authenticity is so soothing to hear. Since my diagnosis, I am more mindful of nutrition and movement, thanks to you. Cutting out the sugar is currently my focus.
Your videos are so helpful.
@@cmane6054 Cutting out sugar is a good move- not an easy one but a good one ❤️
When having a sugar craving go for fruit, like an apple/orange/berries over plain yogurt.
What is a list of tests that one can do to find out what's lacking if anything? Where could I find it? Great video. A wake up call... thank you
Yes, there are medical tests you can get that help you determine nutritional deficiencies. You could have a comprehensive test done that looks at all your vitamin levels or you could have them tested individually. You could also have your mineral levels checked. There is also the comprehensive metabolic panel that checks your liver and kidney function. If you are concerned about thyroid function having your iodine level checked is important. You can also have your amino acid and protein levels checked. That could feel like an overwhelming list... You might start with asking your doctor just to check your vitamin and mineral levels. That should give your a broad view of things❤
I am so glad you found this video helpful❤
Sarah, this is a very important and helpful video! Thank you for taking the time to do this. It is very beneficial.
I am so glad you found this video beneficial ❤ They are important topics to consider.
Thank you for the information.
@@marlynmerin5916 I am so glad you found it helpful❤
Really good information here and you present it in such a kind and inspirational manner. I just recently started tracking my nutrition and learned I was pitifully insufficient in protein for muscle and bone building. I was trying to do it all plant based as I also have high cholesterol and don’t want to go on statins. Well my cholesterol dropped significantly on plants, but I turned into a rack of bones. (Hollow bones!)
As for exercise, people of my slight build I generally believe hate weight lifting! Probably because we’re so deficient in muscles. It feels more natural for us to ride a bike or something “easier” for us. I am now using weights and am gaining a little muscle, but it sure isn’t as easy to get results as it once was. That’s discouraging, but it takes time.
I read a good saying that pertains: Don’t complain about results you don’t get from work you didn’t do.” 😂
I’ve been lifting religiously 3x/wk, as heavy as I can, 40 min/session for a year. And I hate it but not compared to how much I’d hate a fracture! Finally, after tripling my protein consumption I think I might see a small bicep muscle. Been plant based for 7 yrs.
I am right there with you on the slight build... It isn't as natural for us to lift weights, but it is so important. I started really gradually and it is getting better and I am building muscles mass over time. You can too❤ I believe in you! Keep going you can get stronger!
@@sarahmapes_bonebuildersystem It's really hard not to fight discouragement.
Appreciate your comment
I am under weight & have been for several years. Have been concentrating on more protein as I am tired of people commenting on how thin I am. Seems I need to learn what foods bring on inflammation in my joints. Find it hard or challenging to be able to exercise extremely stiff joints & feel an improvement in ability to do certain movements. Thanks for your explanations. It helps understanding what is happening in the unseen world of stiffness & pain. I did experience relief a year ago when I was fasting. Currant inflammation & your information has challenged me to the discipline of intermittent fasting. Always look forward to your informational videos - something few Drs. & Therapists share other than drugs, surgical intervention.
@@keilana6 I have had people tell me I need to eat desert over the years because I am too skinny... I find it amazing the things people think is appropriate to comment on. It isn't anybody's business to comment on how thin or not a person is... Okay that is my soap box for the day!
Exercising with stiff joints is hard. I have arthritis in my hands and feet. I often start out in a tabletop position gradually loading weight into my hands. I turn my hands out to the sides and turn them over so the tops face my mat and then I bring them back to a forward position. I work slowly into them stretching them and loading weight into them from my body weight. For some reason doing this helps me to get use my hands better. I don't know if doing that would be helpful for you but you might try it out and see how it goes. Let me know if you have more questions❤
I'm learning every day more about strength training. I have so much to learn. Sometimes it's daunting. Yikes. Also, I'm doing Dr Fishman's yoga virtually once weekly with a teacher who has trained with him; I've also just started using a mini stair stepper daily for lower body muscle/bone health. I try to do locust, tree, and plank daily. I'm also trying to do bridges daily. It's a LOT and it's so needed. Thank you so much for your videos! They are so supportive and educating. A million blessings on you. :D
The mix of different exercises you are doing sounds like a really good thing. Your body will benefit from lifting weights and doing yoga. It is a good combination❤
I really appreciate the insight & information that you share with us, Sarah.
Thank you. 🤗
It means so much to me to know that it is helpful ❤
❤❤😊 hi Sarah Mapes thanks 👍 for sharing your wealth of knowledge of building Bones and nutrition
I am so glad to hear that you found this helpful❤
Most Dr’s have no interest in helping you do it with supplements and exercise. I’ve seen 2 specialists and they both want me on bone building drugs. I am not going to do that at this point. So frustrating!
It is incredibly frustrating! I am sorry that you have had this experience. I have had similar experiences with doctors about medication. Finding doctors that are willing to partner and work together with patients is not as common as it should be. I have found that functional medicine doctors are more willing to work together. There are good doctors are out there, but we need more of them.
You are right that I am trying to help with diet and exercise. ❤
@ thank you for your input. I am planning on finding a functional medicine doctor to help me navigate this. Happy Holidays 🎄
@@Clovelaurel I hope that works! I wish you Happy Holidays too 🌲❤
That has always been my preference but not payable by Medicare & cannot afford functional Dr. fees@@Clovelaurel
I agree! I battling my heart Dr and PCP who think statins are the only way to address high cholesterol.
Thank you Sarah for another great video ❤
I am so glad you enjoyed this one❤
Yes!! My vitamin D level was at a 9 also. The only reason I was tested was because I was forgetting things left and right. What a blessing.
It is a blessing to know and then be able to fix it❤ I am right there with you on this one
Also important B-complex. ❤
@@greeneyedchestnut5225 Yes it is❤
Thank you Sarah I had compression fracture L1 2 month ago your video is very helpful ❤
I am so sorry to hear about your compression fracture! I hope you are healing well❤ I am glad you find this video helpful.
Good to know that using body weight and resistant bands are good for osteoporosis.
Yes, they are. I am glad you found this information helpful❤
Yes thank you for explaining as other sources had me confused and feeling slow and safe wouldnt help.
@ This is becoming a soap box issue for me... Lifting heavy is the fastest way to see a measurable difference in bone density. There are people out there claiming to reverse osteoporosis- this is possible, but it really depends on a person's individual circumstances. Some people cannot lift heavy- they have physical limitations or they would hurt themselves by doing so. All ways of building strength whether with weights even small ones, resistance bands, or just using our own body weight will help to build strength, reduce fracture risk, and improve bone health. They all work and they all help- some just work faster than others. For many people the longer route is safer and more accessible.
I am glad you are gaining understanding and clarity about how this stuff all goes together! It can seem confusing and overwhelming. I am grateful to be part of the solution ❤
Sarah, You are such an excellent and compassionate teacher! Do you have any thoughts about the Sarah Meeks method? Just curious.😊
I have several clients who have used her method and really like it. I am aware that she had a loose leaf book that she used that you used to be able to buy and I would love to get one, but I have looked and haven't been able to get one... The impression that I have without looking at her book is that she is wonderful and her method is good ❤
@sarahmapes_bonebuildersystem Thanks so much, Sarah! 😊
What surprised me the most was that I was not getting enough protein . I was carful about supplements but not protein!
Same. I had minimal protein intake (35g/day). Now I’m close to 90g/day. (110 lbs)
Tracing is shocking and incredibly helpful. I have had to adjust my protein intake too. You are not alone in finding that surprise❤
@@AAB463 Way to go! That is a wonderful improvement❤
@@AAB463can you give us an example of what protein you eat in a day?
Thank you for sharing this balanced approach to bone health. I recently was diagnosed at age 59 with osteoporosis and osteopenia. I was shocked but now taking active steps to improve. Started HRT, exercise and lifting as well as yoga for balance & flexibility. I like that you say it is a journey and not a race. My doctor wants me to start Prolia right away but I want to take a year or two with active steps before going down the pharmaceuticals route with all the nasty side effects.
I dance with 5 pound weights in each hand. Now I include wearing 11 pounds in a weighted vest while still using hand weights. I figure distributing the weight like this has value for bones. Sometimes using ankle weights and resistance bands. I try to keep it interesting because BOREDOM does not work for me. My plan has to include a lot of variation.
It sounds like a stellar plan! The variety is really good for bones and adding weights and dancing sound wonderfully joyful 🥰
Thank you! Helpful.
I am so glad this video is helpful❤
Very good explanation
I am glad you found it helpful❤
In 2024, i developed avascular necrosis in my left talus. I ended having a 3D printed talus and a total ankle replacement 12/18/24. In November 2024 i was diagnosed with osteopenia. Since surgery i have had to be non weight bearing. Once i can begin to bear more weight i plan to increase the weight bearing exercises (i know i will have to take it slow)
Slow is a really good thing! This is not a race, but all about the pace that is right for your body. Take the time your body needs to heal and then gradually increase the weight as it feels right in your body ❤
Hi Sarah. Thank you for your reply. Sarah is ,3 percent enough in one year to increase. Could I have done more to increase more,,,,,thank you for your help ❤❤❤
Any percent that you successfully manage to increase bone density is a good thing! There may be more that you find you can do over the next year, but in the meantime- what you have already accomplished is AMAZING❤ Keep it going❤
I also have rheumatoid arthritis so I will have to watch what exercises I can do
I am sorry to hear that you have RA too! I am right there with you- we can be careful about what exercises we do together❤
Chiropractor & her suggestions supplements & exercises working well !!!😊
That is awesome❤ Finding something that works in your body is a huge thing! Keep that going!
Are you also vegetarian Sarah? I have to work really hard to get enough protein as a vegetarian, although I have added tuna recently. Generally I hate fish and don’t eat it. I also have rheumatoid arthritis, but thankfully it’s in drug remission. I appreciate your videos, thank you.
Yes, I am eating a vegetarian diet, but not a vegan one. I eat eggs and dairy regularly. My body just doesn't feel good without them. I monitor protein carefully to make sure I get enough of it. Tuna is a good way to add some fish into your diet. It can get mixed into a casserole and then you can eat it without paying too much attention to it being there...
I am glad to hear that you are not needing medication for your RA. That is a major win❤
@@sarahmapes_bonebuildersystem I do have to take methotrexate for life, but only 3 tablets a week now.
I have used Cronometer for about a year. I was surprised at what nutrients I was missing so it's been helpful.
Regarding exercise, I lift weights, and use exercise bands at home with youtube videos. I don't think I would feel comfortable going to a gym. I also use getwellen, which you may know, is online workouts and education for people with osteoporosis.
Thank you for all of your informative videos as well.
It sounds like you are doing MANY good things to improve your bone health which is awesome!
It is incredibly insightful to track nutrients. It sheds light on things we often don't realize we are missing.
It also sounds like you are doing a good job with exercise. Keep doing what you are doing❤
What app can help with food intake for osteoporosis
Cronometer is a really popular one. I have experimented with it and have several clients that use that one❤
Is it worth wearing ankle or wrist weights? Have osteoarthritis level 4, tendonitis. Trying to put weight on. Agorophobia PTSD and food allergies. Trying my best. 3000 vitamin d level is 76 trying to build it ut up.
Health system in UK just want to give meds. Not taking the drugs, high risk for jaw fractures
It is worth using wrist and ankle weights. Since I have difficulty gripping with my hands I actually started using weights by using wrist and ankle weights. I still use them periodically. It is a good way to start giving yourself some extra load and working with arthritis❤
My D level went up to 83, the functional medicine doctor said that level could be toxic and lower my supplement intake. It’s in the 30s now. I think I will build up to 75 .
I have severe osteoporosis of the lumbar spine are there any exercises I should avoid ?
I have fallen several times , hard falls , over the years ( I’m 75 )but never fractured a bone .
Thank you, Sara, I think you are not only great but kind .
@@normaprada5498 Hopefully you will never have a fracture ❤
With severe osteoporosis in your lumbar spine you want to avoid doing any exercises that will cause your spine to round. Picture sit ups, other abdominal curls, and reaching over to touch your toes as examples of exercises to avoid. Planking is a great way to build core strength. It can be done at the kitchen counter or a wall if getting down to the floor doesn't work well in your body.
With vitamin D in the thirties I would work to increase it a bit, and work to keep it somewhere in the range of between 50 and about 75.
I hope that his helpful❤
I can't lift anything. Had a spiral humerous fracture, hand can't grip properly. So cant swim cycle anymore.Just about using the .05 pink weights lol maybe a carrier bag of shopping. Only doing getting up from bed not using hands to help glutes. I seem to get so much after pain with everything.
I am so sorry that you are experiencing so much pain! That makes everything more challenging.
If you are able to carrying your grocery bags is absolutely like adding weights to what you are doing❤
Thanks. And you're replying too 🙏
Yes, I am trying to get to all the comments ❤
Thank you 🙏 found this very helpful especially the excercises
I am so glad you found this video helpful and the exercises❤
TOP SHARE 🎉 ❤
Thank you ❤
I have bulging disks at L3-L4 and L4-S1. Dexa scan shows osteoporosis in spin, but has improved slightly the last 2 times I was checked.And osteopenia in the hip joint. Also small bulges in C1-C-5.
Planks and low weights always cause tighting in neck and shoulders. HELP PLEASE!
Can you get down to the floor? The reason that I ask is that there doing some small back bends like baby cobra could help with bulging discs while also strengthening your back. If you can't get down to the floor you might try lifting your heart up toward the sky while sitting in a chair. It may also be helpful to work on extension through your spine. Try reaching your arms up over your head several times throughout the day. The lengthening might also help ease pain from bulging discs.
Let me know how these go and then ask for more of them❤
How do we track nutrients? Where do we begin?
There are apps available that will help you track your nutrients. Have a look at Chronometer and see what you think of it❤
I'm using the free version of MyFitnessPal. It's limited to only a few nutrients. I track total calories and carbohydrates, protein, calcium, vitamin D, vitamin C, and fibre.
I'm surprised at how hard I have to work to get ample protein, calcium, and fibre. I can't eat legumes and I'd say this makes it impossible to get enough fibre from food. Whole grains and most vegetables and fruits just don't provide enough in amounts it's possible to eat.
Speaking of vitamin D, I've been taking 2,000IU/day for around 15 years. My body doesn't convert sunlight on skin to vitamin D3 in blood. My serum measurement is 33. I'll have to increase my D3 supplementation.
@@SuzanneU It is really interesting to hear about your experience with tracking nutrients. I think it does make us aware of things we would not otherwise be aware of and that it helps create a picture of what we need to supplement, like increasing vitamin D and knowing that you need to increase what you are currently taking because of how your body responds to it.
Thank you for sharing your experience❤
What are good food options? I eat a lot of dairy some nuts, and bananas and chicken.
@@janicegreen5666 How do you feel about salmon? It is rich in vitamin D and it has protein and healthy fats.
I would totally keep eating the dairy that you are eating. As long as dairy works well for your body it is a good source of calcium and our bodies need sufficient calcium daily.
Eating a variety of fruits and vegetables is a good thing. Our bodies need vitamin C daily. Vitamin C is actually part of what makes up our bone matrix so we need a good amount of vitamin C every day in our diets.
Food is a really long topic... I will work to put more videos up about healthy foods for bone health. Know that I am always happy to answer questions and that if something specific occurs to you about food please ask me about it. ❤
What nutrients besides protein and calcium should I be checking my diet for? Also, I use weight machines at the gym, which I don't think you mentioned. Many Medicare plans cover gym cost.
Going to the gym is a great option and when insurance covers it so much the better! Weight bearing exercise is critical and it is wonderful that you are going to gym ❤ Keep that going!
Beside protein and calcium you want to make sure that you get enough vitamin D. The amount you need varies from person to person. This is one you should have checked every year by your doctor. If you are low then you may need to take more than the daily recommended amount, but let your doctor guide you on this one. Without sufficient vitamin D our bodies cannot properly absorb calcium. Next you want to make sure that you are getting enough vitamin C. Vitamin C is in all fruits and vegetables and it is needed for our bone matrix so it is important to eat every day. Magnesium is important to consume regularly. It is found in many nuts and seeds and even in dark chocolate. Vitamin k2 helps get calcium into our bones making it a good thing to consume regularly. This is one that you may want to supplement in the Mk-7 form. It also helps remove calcification of our arteries making it beneficial if you have to take calcium as a supplement. The thing to keep in mind with it is that it can interfere with blood thinners, so if you ever find yourself needing to take blood thinners check and make sure that it is okay to take vitamin K2 with blood thinners. Those are the major nutrients that contribute to bone health.
D-3 with K is important to get the bones to absorb the calcium. If the calcium is NOT absorbed by the bones, where is it going?
Trouble is, doctors are now reluctant to test D-3…You pretty well have to insist on it or pay for it yourself if not covered by Medicare.
You want your d-3 score way over 30….70 is ideal.
When diagnosed for osteopenia, I adopted multiple strategies. A diet high in protein, daily D-3 with K and fish oil, red light for 20 minutes per day, using the vibration plate at 30 hz for 10 minutes 3x per day, push ups against the counter, a weighted vest, and regular dance sessions in the winter, gardening in the summer. What works? All of it. I think when it comes to bone regeneration,
you must provide the proper nutrients and an appropriate amount of movement to activate the cell strengthening. My doctor has recommended nothing….nor does he seem concerned about increases in glucose levels. Age 82, Im not giving up. Im worth every bit of care I give myself. ❤
@@deepost2604 I love your approach! I agree with you that all of it is the answer❤ Our bodies need variety and what you are doing provides that really well. Keep doing all the things❤
@@deepost2604 Where the calcium is going depends a bit- if a person takes too much at one time then the calcium ends up in the bloodstream which can contribute to calcification of the arteries which is not a good thing for heart health or bone health or health in general. If a person takes calcium that is well absorbed and also in then right amount for their needs then it goes into bones. We need a certain amount of calcium in our blood because it is used for muscle contractions and nerve impulses, but it is a delicate balance making sure we have enough but not too much.
It can be a really frustrating experience to ask for tests and struggle to get insurance to pay for information that helps make informed health related decisions. I am sorry that it is so challenging!
I'm currently sick with a cold so I can't work out it's so miserable! I hate when I can't work out but I feel too yucky right now 🤧🤒, when I'm feeling better and I'm able to work out I'm not going to be able to lift as heavy as I can right away I'm going to be using light weights
Can lifting with light weights as long as you feel some sort of stimulus still help build bone density? Most other people that recommend strength training for bones and osteoporosis make it seem like you have to lift as heavy as possible but what if lifting too heavy causes wobbling an improper technique?? I like your approach better , go with what my body can handle because if I push myself too hard especially right after recovering from a cold I'll just get injured and I definitely don't want that
I am so sorry to hear that you are sick! I hope you recover quickly and feel better soon❤
You never want to lift heavier than you can safely lift with good form. Everyone's "heavy" is different and that is the challenging part. It is most important to lift what you are comfortable with and what works in your body.
Lifting heavy is the fastest way to reverse osteoporosis, but it just doesn't work for everyone. Scientific studies show that more repetitions with lighter weights are also effective. As long as we are changing up what we are doing it will keep things fresh for our muscles. It might take a bit longer to see progress, but strength and progress will come and having exercises actually work in your body is essential❤
I am in Canada. We have a big time doctor shortage . You take what you can get and if you don't mesh then too bad. No changing doctors. New doctor's only take people without doctor's as patients. They get mad if you are seeing a Naturopath or Osteopath. As someone here said they want you on drugs. I have psoriatic arthritis. The specialist told me I needed to inject weekly with met... something. A drug for arthritis. I was 51yrs old. When I refused he told me not to bother coming back unless I wanted to go on the drug course. No options give!!!! I agree with what you are saying but it just doesn't happen in Canada.
Sadly this is not unique to Canada. We have found the same here in Texas. There are many doctors, but finding those who are capable and willing to help is a real challenge today, especially when we get to over 70. My wife was very healthy well into her 70s, and very knowledgeable about nutrition and exercise. She started having a health problem just a couple years ago, but we were unable to find a "healthcare team" to help her. On the last visit to her then PCP, she asked what could be done to open her chest cavity and breathe better. The reply: " No one lives for ever. You are 80. Be sure your will is updated and your medical directives are in order." A week later she ended up in ICU (virus to pneumonia to acute hypoxia). Unable to survive the 8 days of treatments, she was put into hospice care where she died within 6 hours.
@JohnMcCW41 so sorry for your loss. Such callous advice from PCP! Many ppl do not leave after entering hospital. Best avoided!
I am so sorry to hear about your experience and the way the health care system is working in Canada! I hope things will change for the better, but I don't know if it will or if it does how quickly... I am going to keep hoping though❤
@@genevievebarker943 I appreciate your kind words. At least the PCP was direct, and expressed verbally what many in the hospital only showed in their body language. Of the 6 doctors that attended her in in the ICU not one acknowledged her death nor expressed a word of condolences. It didn't used to be that way 50 + years ago. Sometimes hospitals can't be avoided. For the first time in over 75 years and after days of resistance on my part, I had to go to a hospital (not the one where my perished) a few moths ago. Thanks to their treatment, I am still here and better than ever. Thanks for your comments.
@@sarahmapes_bonebuildersystem As challenging as it will be to change the system in Canada (& USA), we must keep hoping. IMO we need to teach reliable nutritional and general health information in all schools, starting at the elementary level. Short, concise presentations like you make, Sarah, would be a great help. Thanks for all you do to try to help us!
Thanks much. Your finger ... I wonder about peanut or egg sensitivity.
It is worth checking out. I have a child with a life threatening food allergy so you never know. I know that I will get a flare up if I eat too much sugar... So, I tend to be really careful about that and not eat much sugar.
Rucking is great!
Loading a backpack and using it as a weight while walking or hiking is a great plan! Love it❤
I do step areobics 3 times a week, lift light weights, and do floor exercises....bird dig, planks, and others that I've gathered from your videos. I eat more protein, get about 8000 iu of vitamin D in combination of food, sun, and supplement.
My question~do you feel step areobics helps with building bone?
Thank you Sarah.
Step aerobics has impact that is good for bones. It also has exercises that will strengthen glutes which provide stability and a strong foundation for your spine. I can see a lot of good coming from step for bones❤
My hair and nails are extremely healthy now. Is that a sign of good protein and calcium
Healthy hair and nails are more likely a sign of having good protein because hair and nails are made of proteins. Well done! keep whatever you are doing going!
I do Pilates. It's a good full body workout. I don't know if it helps bone strength though
Building strength will gradually help improve your bone quality and strength. Even if it does not reverse osteoporosis it is helpful and will improve your bone health over the long haul.
Also, my vit.D levels are high. I do my best to get 75 g. protein/ day. Is that good?
Determining the right amount of protein to consume depends on what your ideal body weight is. The general rule of thumb is to take your ideal body weight in pounds and divide this amount in half. The half number in grams is about the right amount of protein to consume each day. The amount of protein that your body needs could go up depending on how much exercise you are doing. If you are working hard at lifting weights as heavy as you can then consuming more protein than that may be a better fit for you. It is hard to know without knowing more about your lifestyle and goals. In all likelihood 75 grams is a good amount ❤
How high is high for your vitamin D? You don't want it to exceed 100. If you are approaching 100 it may be time to take less vitamin D than you are currently taking. If high refers to the upper end of the optimal range then keep doing just what you are doing❤
When I do weight bearing exercise I hurt myself with weights, even light weight
I have scoliosis
Weights are not inherently a problem with scoliosis, but there may be something going on in your situation that I am missing... How do you do with your own body weight? How does your body respond to planking?
Good advice. I never tracked my nutritional but I suspect I need more proteins. Currently just too devastated by my medical results to think about a clear plan. Just absorbing info at the moment 😢
I am sorry that you are feeling devastated by your medical results. It is okay to give yourself time to process and figure out what your next steps are❤ These videos are not going anywhere and will be here when you are ready to make a plan. When you get there, please reach out and ask questions. I want to help❤
What’ s your opinion on rebounding to strengthen bones? There are constrasting opinions.
I just made a video about rebounding and if you copy and paste the link that I share below I think you will find it helpful.
Rebounding is an interesting thing to consider with bone health. It will help to improve balance and certainly there is some amount of strength building to it. I can see benefits to doing it. It also has the potential to cause a fall. The research study that is sighted saying that NASA uses rebounding for astronauts is not accurate. There was some experimentation with rebounding by NASA but they use weight training and not rebounding to help astronauts regain bone. I am not a big fan of rebounding for osteoporosis but I am not closed minded to it either. There may be benefit to walking across a trampoline with its uneven surface. Let me know if you watch the rebounding video I did and if you have questions about it afterwards❤
ua-cam.com/video/pkakC1wlq8M/v-deo.htmlsi=Rm8u-5l9WvLcoEpP
@ Thank you Sarah for your prompt reply. I had heard about NASA and “the monster”. Actually I have started rebounding on a very good rebounder with a bar, it’s not jumping high and the spine is always straight. it’s more exercises with a health bounce or very low “jumps”. I’ll give it a go and integrate it with the little weigh bearing I am already doing., trying to increase the strength training. I’ll keep your advice into consideration and keep safe and at least I hope to improve balance and the lymphatic system. It’s just that I feel it’s something I can fit into a routine. Thank you.
@@monicalanzoni5679 What you are doing sounds like a good way to use your rebounder❤
@ Hope so! Thanks Sarah!
Well flying solo is the only option for me. Seeing a doctor in the uk at all is difficult , and they don’t seem interested anyway. I was just given medication without any advice. Seeing a physiotherapist isn’t any easier. Healthcare in the uk is in crisis so I’m safer flying solo in my opinion.
I am sorry that things are so challenging with the medical system! I hope that these videos provide helpful information to better help you fly and soar with your bone health❤
Thanks for your video, very informative! But when you talk about heavy weight , what exactly does that mean? How heavy is heavy weight?
Lifting heavy is going to be different for everyone. In general it refers to lifting between 70 and 90% of the maximum amount you can lift for one repetition. The Liftmor study that was done looking at lifting heavy for better bone health focused on lifting at 80% of the max amount a person can lift for one repetition. If you are lifting heavy, you want the amount you lift to feel challenging, but you also want to be able to lift with good form to maintain good posture and protect yourself from injury.
Heavy really looks different for different people. I have clients who 20 pounds would be heavy for them and others who lifting 70 pounds is the right amount for them. You will have to experiment with this a bit to determine what the right amount is for your body. I wish I could give you a defined amount, but it is really different for every person. I hope that helps❤
Thank you so much for your reply.
👋👩🦳🇦🇺❤Thanks for sharing with us ❤
I am glad you found this video helpful ❤
Vegetarian examples of protein, other than dairy and eggs, please.
Soy and Tempeh are good options for protein sources that also have calcium. Tempeh in particular is good because it is fermented which makes the calcium easier for the body to absorb and also it contributes to better gut health which is also a good thing for bone health. I eat beans regularly as a vegetarian protein source. It is important to pare it with a whole grain that will give you all of your amino acids. This doesn't have to happen at the same time, but it does need to happen throughout the day. The proper ration is to eat two parts grain to one part beans, so if you were to eat half a cup of beans you would need 1 cup of rice to go with it to get all of your amino acids. I hope that is helpful❤
Hi Sarah, greetings from Mexico City. I have Vitamin D in low levels, osteoporosis. I'm lifting weights. I recently started THR. I'm eating more protein, but I'm taking suplements by myself.
I am thinking of Mexico City and that it is warmer than the snow by my house and I am feeling envious of your sunshine 🌞
It sounds like you are doing a lot to work on improving your bone health! Keep that going
❤ We can work on improving our vitamin D levels together🥰
Is it bad to get on the ground to do floor exercises? 🤔
@@shannonhall1465 I’ve heard it depends on which exercises. You don’t want to arch or bend your spine…no more cat-cows
No, it is important to be able to get down on the ground if at all possible. I work with people who get down to the floor and who don't get down to the floor. We do the best we can with whatever we can do❤ That said it is important to use the hip hinge to come down to the floor or to come down onto your knees- you want to make sure that you spare your spine on your down to the floor and back up again❤
I have never closely tracked my food for nutrients. I have recently realized how much protein I am supposed to be getting. I also have genetic hemochromatosis which means I can’t ingest too much iron. 🤨 so protein is an issue for me.
It is challenging to have to work with food restrictions. How do you feel about eggs, dairy, and fish? Those could potentially be good protein options without eating red meat that could raise your iron too high. How are you feeling about your eating plan?
There is also tofu and nuts/seeds that have protein but no heme iron.
@@TeresaPeterson-tghp8 Good call!
Tooooo expensive $$$$$ medicaid covered health insurance does not pay for the health care team. 😮😮😮😮😮😢😢😢😢
That can be a challenging thing to deal with. I am sorry to hear it. I hope it will change in the future.
Perhaps recommend going gluten free…
Gluten free is really helpful for some people and not for others. We do a lot of gluten free and other foods at our house because I have a son with a life threatening allergy to wheat along with some other food allergies. It can be helpful for many people to go gluten free or to reduce the amount of gluten they eat to reduce inflammation in their bodies and to stop the cycle of irritation in the gut that comes from eating processed foods, but so many gluten free foods are also processed and not healthy... It is something to consider for inflammation, and something that becomes essential with celiac disease or with allergies like the ones we have at our house. Do you have personal experience with going gluten free? Have you felt much better? What have you liked best about it?