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@sherri. Сағат бұрын
Food combining has been debunked years ago.
@updateapril 4 сағат бұрын
Thanks for the data on re-injury. It's motivating to know what actually works.
@ginag-se6fq 15 сағат бұрын
Is almond milk also good for our bones?
@HelenMorelli 4 күн бұрын
Thank you for your informative video. I just started taking Forteo, and hadn't heard that it can cause heart related issues long term. Do you have the sources for that information, and could you share them? I would like to take them to my doctor. Thank you!
@sarahmapes_bonebuildersystem 4 күн бұрын
Yes, here are a couple of sources to bring to your doctor's attention. Keep in mind that just because it can happen doesn't mean that it will happen. I hope everyhting goes really smoothly with what you are doing ❤ www.ncbi.nlm.nih.gov/pmc/articles/PMC7500469/#:~:text=Abaloparatide%20and%20teriparatide%20transiently%20increased,/%E2%80%932.3%20(placebo). Cosman F, Peterson LR, Towler DA, Mitlak B, Wang Y, Cummings SR. Cardiovascular Safety of Abaloparatide in Postmenopausal Women With Osteoporosis: Analysis From the ACTIVE Phase 3 Trial. J Clin Endocrinol Metab. 2020 Nov 1;105(11):3384-95. doi: 10.1210/clinem/dgaa450. PMID: 32658264; PMCID: PMC7500469. www.ncbi.nlm.nih.gov/pmc/articles/PMC9499892/ Cosman F, Cooper C, Wang Y, Mitlak B, Varughese S, Williams SA. Comparative effectiveness and cardiovascular safety of abaloparatide and teriparatide in postmenopausal women new to anabolic therapy: A US administrative claims database study. Osteoporos Int. 2022 Aug;33(8):1703-1714. doi: 10.1007/s00198-022-06413-y. Epub 2022 May 7. PMID: 35524068; PMCID: PMC9499892.
@daysoftheboo 5 күн бұрын
For people who got osteoporosis from disordered eating , under eating , over exercising, not getting enough nutrition, and long-term amenorrhea how does this affect the parathyroid? And does the parathyroid recover as soon as you start eating more nutritious? If you build bone density after years of disordered eating by now eating more healthy taking supplements weight-bearing exercises will the parathyroid along with the bones get better too?
@sarahmapes_bonebuildersystem 4 күн бұрын
This is something that I don't know the answer to. I did some preliminary looking and this scientific article is the best fit so far: www.ncbi.nlm.nih.gov/pmc/articles/PMC7078244/ Lenherr-Taube N, Trajcevski K, Sochett E, Katzman DK. Low PTH Levels in Adolescents With Anorexia Nervosa. Front Pediatr. 2020 Mar 11;8:99. doi: 10.3389/fped.2020.00099. PMID: 32219087; PMCID: PMC7078244. I think this is an important enough topic that I can see doing some research about it and exploring it further. I wish I were more helpful right away with this...
@daysoftheboo 3 күн бұрын
@@sarahmapes_bonebuildersystem it's okay you're very helpful 🙏🏻 you provide much more important information than even doctors I never knew what a parathyroid was until I was diagnosed two years ago not even in health class in school was the parathyroid ever mentioned I've always heard the thyroid being talked about but never the parathyroid
@pika3345 5 күн бұрын
Thank you for all your informative videos. Tomorrow I’m going to add more calcium rich food to my diet. I’ve already increased relevant exercises. My 1 year goal is no fractures (I’m 74), no falls and much better posture. Miracle not expected
@sarahmapes_bonebuildersystem 5 күн бұрын
Improving posture and moving safely have the potential to really make a difference with fractures. Adding calcium will help build stronger better bones long term. I have a client who had a series of fractures and is now moving into three years of no fractures. You can totally get to the year mark with no fractures ❤
@MrJugThumper 5 күн бұрын
Sadly, quinoa, amaranth, and chia are high in oxalates
@sarahmapes_bonebuildersystem 5 күн бұрын
They are, but if you soak and then sprout them it will help to reduce the oxalates. I hope that helps☺
@MrJugThumper 5 күн бұрын
@@sarahmapes_bonebuildersystem 😋 Thank you! I was so sad about having to give them up!!!!
@sarahmapes_bonebuildersystem 5 күн бұрын
@@MrJugThumper Glad it is helpful!
@BUY_YT_VIEWS_m060 5 күн бұрын
Awesome video!
@juliepomp5843 6 күн бұрын
Thank you for your understandable explanation of the parathyroid, Tymlos and Forteo. I've been considering using collagen with Forteo. Do you consider that safer than prescription strength?
@sarahmapes_bonebuildersystem 5 күн бұрын
Julie, that is an interesting question. Do you know the quality of the supplement you would be taking? That is a really important question to know the answer to becuase supplements are not regulated in the United States. The other thing to consider is how will maintain your gains after you stop taking the supplement? Would you then take a prescription medication to stop bone loss? I can see some potential benefits of taking a collagen Forteo supplement at a lower dose than presciption level, but I would makes ure you have clarification about your plan moving forward before making a firm choice ❤
@leeanneburchell7053 6 күн бұрын
That was so interesting, i was diagnosed with osteoporosis in 1015, I was 59 at that time and was very upset , I didn’t know anything about the medication , but put it off because of the cost, I live in Australia and it was going to cost $5,000.00 every 6 months, it’s now much cheaper. But after a bit of research I decided not to have it, there are lots of reasons, but I have heard it can kill your jaw bone, and lots of ladies where waking up in pain with a broken femur after being on it for 2 years. 15 years ago I had a thyroid storm and was diagnosed with graves disease, I took medication for 18 months which so far cured it, but I believe now that it was that medication that gave me osteoporosis😮 and I wasn’t told it could and it was another 10 years before I was given a dexa scan, so I believe if I’d been better informed I could have done more to help it from getting so bad. Now I’m hearing that the radiation from a dexa scan isn’t good for my bones :( Have you heard about a R.E.M. scan? Which do you think I’d better?
@sarahmapes_bonebuildersystem 6 күн бұрын
I am so sorry to hear aobut your experience! I have a sister-in-law that also has Graves disease and osteoporosis. The medication that she has been given does contribute to bone loss. I wish that medical providers would talk to people about potential side effects and other medical conditions that can arise from taking medications. I think REM scans are insightful and a good thing. If you can get one, go for it ❤ They just aren't readily available yet. Dexa is a good first gauge even though REMS scans are better.
@jenniferaddison9889 6 күн бұрын
How often should I do these exercises and how many reps
@sarahmapes_bonebuildersystem 6 күн бұрын
Jennifer, what a great question! With the abdominal exercises toward the end of this video I encourage you to work up to do 5 repetitions in one set and working up to doing 2-3 sets per day would be great! When I do a set of the back bend exercises, I also tend to do them as a set. I hope sphinx pose for about 30 seconds and then I lower down to the mat and roll up and down three times before resting. You could repeat the backbend sequence 3 times in a row with a brief rest between each time. The other exercies I would reccomend repeating 2 to 3 times per day. I hope that is helpful. Please let me know if you have other questions ♥
@jenniferaddison9889 8 күн бұрын
This has been so helpful. Thankyou
@sarahmapes_bonebuildersystem 8 күн бұрын
I am glad to hear this was helpful ❤
@ahoritaHOY 9 күн бұрын
I'm so confused. When we talk about the bioavailability of calcium in dark leafy greens (eg kale, collards), what is meant by "one cup?" Is it one cup raw? Or cooked? The calcium rates are different when cooked and then we need to look at the cup to gram equivalence. Any insights? I just measured one cup raw collards, boiled them, & it was barely 80 grams. Insert crying face. TIA for info
@sarahmapes_bonebuildersystem 8 күн бұрын
This is a great question! In general figure that q cup of greens is equal to a loosely packed cup of raw greens. If you want super accurate measures, try using a kitchen scale ❤
@jonathanwhite5640 11 күн бұрын
I SUSTAINED A WHIP-LASH INJURY 1976 to base of soine, told by hospital I had "sprained my back , so worked in Civil Enhinerig .In almost constant Sciatica, fsst forwad 24 months ago ,they CT`d my spine and diagnosed Oesto-arthritis + "Historicl compression Fravture plate1 lower spine/pelvis,so in 1976 i fractured mt spine and hand dug/et-all keeping a family.but i will do your exercis to keep the core ack muscles strong ,thanks.
@sarahmapes_bonebuildersystem 10 күн бұрын
I am so sorry to hear about your injury! You are right that having a strong core is important for supporting your spine. Exercises will help even now. Please let me know if you have any questions.
@user-oz1ex1pm7z 11 күн бұрын
Hi, thank you for all your great information on osteoporosis! I’m hearing a whole lot more about vibration plates for bone density and circulation and fitness. Is there any truth to vibration plates being good for bone density?
@sarahmapes_bonebuildersystem 11 күн бұрын
Vibration plate research is ongoing and new. For awhile it looked like it might be good, and now it is starting to look like vibration plates are good. Minimally they help to improve balance which is important for fracture reduction, and maximally they help to build bone. So, I would say go for it with vibration plates ❤
@JohnMcCW41 12 күн бұрын
Thanks Sarah for introducing us to Meredith. Great video with many important suggestions. I especially like your "Just Breathe" shirt. Breathing correctly is so much more important than we realize. We take breathing for granted to our detriment. Meredith's comments about the importance of listening to one's body, focusing on posture and "moving" are critical. My comments don't come from a fitness fan, but based on what life has taught me in the past eighty plus years. Osteoporosis of the spine caused my wife's chest cavity to collapse and compromise her ability to breathe. Nine days in ICU couldn't help. I can't emphasize the importance to focus on posture, proper breathing and keep moving!
@sarahmapes_bonebuildersystem 12 күн бұрын
John, I am so sorry to hear about what your wife has had to go through! I agree with you that posture, breathing, and moving are incredibly important for maintaining our quality of life. How is your wife doing now?
@JohnMcCW41 8 күн бұрын
Sarah, I appreciate your concern for my wife. She did not survive the ICU treatments, and passed away in the hospital bed. She had been extremely healthy for over seventy years. We're still trying to understand why all went so bad so quickly. Can only speculate at this time. Thanks, again, for all you are doing to help others avoid similar fates. Please keep up the good work.
@sarahmapes_bonebuildersystem 8 күн бұрын
@@JohnMcCW41 John, I am so sorry to hear about your wife. My heart goes out to you! I will do my best to keep educating about bone health and what we can do to improve things.
@susanmiller2890 12 күн бұрын
Your explanations were clear and very helpful. You are the most knowledgeable instructor I've found on YT about spine exercises. You are the first who specifically said not to roll down by vertebrae while doing bridge pose, and you gave an alternate way for the bridge. So glad I found your channel.
@sarahmapes_bonebuildersystem 12 күн бұрын
Susan, I am so glad you found this information helpful ❤ Please let me know if you have questions about anything. I am on a mission to reduce fractures and I want to help🥰
@ManpreetSingh-gz1bw 12 күн бұрын
After doing whatever is recommended, if we still get it, nothing to worry as it’s not in our hands. So keep ur focus n keep doing the right things.
@sarahmapes_bonebuildersystem 12 күн бұрын
I agree 100%. All we can do is move forward in a positive direction from where we are ❤
@BarbaraShaw-pn7zi 13 күн бұрын
With respect to protein... I was advised many years ago to take amino acid supplements (I am mostly vegetarian). Is this necessary? Can you explain how an amino acid supplement works (or doesn't work)? Many thanks for all the information you are providing!
@sarahmapes_bonebuildersystem 12 күн бұрын
Amino acids are proteins that our bodies use to do many things in our bodies including building bones and muscles. I am assuming that the guidance you were given to supplement with amino acids as a vegetarian is to make sure that you are getting all of the essential amino acids. Our bodies need 20 different amino acids and our bodies can naturally make 11 of them. That means that we need to consume the other nine on a daily basis. All of the essential amino acids are found in animal products, so being a vegetarian you need to make sure that you are getting all of your amino acids regularly. Do you consume dairy and eggs? Or are you eating more of a vegan diet? If you are consuming eggs and dairy then you are getting all of your essential amino acids in these foods. If you are eating a vegan diet with no animal products then it becomes reallyt important to make sure that you are getting all of your esential amino acids. You can do this from pairing brown rice and beans together to make a complete protein. There are other pairings like humus and whole wheat bread and peanut butter with whole wheat bread. There are some plant sources that also have a complete amino acid profile such as hemp and chia seeds, quinoa, and soy products. Soy products depending on the particular product can also be good sources of calcium as well. So, to answer the question about whether it is necessary to supplement with amino acids- this depends on whether or not you are regulalry getting enough complete proteins on a regular basis. If you are then supplementing would not be necessary, but if you are not, then supplementing with amino acids could be a really good thing. I hope that helps❤
@DeniseJohnson-mi7yf 13 күн бұрын
Thanks Sarah. I am one of the peeps who did everything I could possibly do to stave off osteoporosis knowing that my mom suffered from it. Despite a good diet, consistent walking, I became an E-RYT yoga teacher & practiced every day. Still got it. So I really believe that heredity has a huge impact on an individuals health.
@sarahmapes_bonebuildersystem 12 күн бұрын
Yes, it does... I am right there with you. In my family both my mom and my grandma had it. All the lifestyle things you are doing make a difference too! They are reducing your fracture risk and making a positive difference ❤
@tinale8297 13 күн бұрын
Love these “1 Small Thing” videos❤
@sarahmapes_bonebuildersystem 13 күн бұрын
I am so glad you are enjoying them ❤
@terrywhite6453 14 күн бұрын
When looking at smart hold it up like I'm taking a picture instead of looking down at the screen.
@sarahmapes_bonebuildersystem 13 күн бұрын
That sounds like a great way to improve posture! Love it ❤
@wandayonder9772 15 күн бұрын
Thank you Sarah for this month's vids. They are a goldmine of practical steps to improve our bones, presented in a simple to understand way. I'll watch these again to make them sink in and to take action on. Thank you for your wonderful help.
@sarahmapes_bonebuildersystem 14 күн бұрын
It means so much to me that these videos are helpful and provide useful information ❤ They are here any time you want to revisit them.
@SakuraSpring 15 күн бұрын
This was a very informative video.
@sarahmapes_bonebuildersystem 14 күн бұрын
Glad to hear it is helpful ❤
@MyEverydayGarden 15 күн бұрын
Thank you. This a fantastic information ❤
@sarahmapes_bonebuildersystem 14 күн бұрын
I am so glad this information is helpful ❤
@deec.3904 15 күн бұрын
Thank you for drawing awareness to this topic. I learned a few things and you inspired to take better care of my bones.
@sarahmapes_bonebuildersystem 15 күн бұрын
I am so glad this information was helpful! We can all do with some inspiration to take better care of our bones❤
@kathyclarke7227 15 күн бұрын
Day 31! Great job Sarah, I really enjoyed this series of short doable tips. They will be easy to find again if I need a refresher too. Thank you 😊
@sarahmapes_bonebuildersystem 15 күн бұрын
Kathy, I am so glad you enjoyed this series and that it was helpful ❤ It is here if you want to go over anything again too.
@nim151 15 күн бұрын
Thank you very much for your helpful information throughout the month. I like it the way I can slowly get the info without overwhelming myself. I’m looking forward to your more other short video in this topic.
@sarahmapes_bonebuildersystem 15 күн бұрын
I am so glad this information is helpful ❤ I will be working on putting together more information this weekend and sharing it soon!
@JenniferMumma 15 күн бұрын
Thank you so much for all the information. It was great to watch the daily videos.
@sarahmapes_bonebuildersystem 15 күн бұрын
I am so glad this information is helpful and that you enjoyed the daily videos ❤
@suepoi9919 15 күн бұрын
Thank you for this valuable information ❤
@sarahmapes_bonebuildersystem 15 күн бұрын
I am glad you are finding it helpful ❤️
@daysoftheboo 16 күн бұрын
I've heard people say you have to cut out carbs to reverse osteoporosis I don't want to do that because healthy whole carbs also have vitamins minerals and fiber, I enjoy eating healthy carb foods I don't like protein I don't really like fat but I love carbs, it seems these days it's considered bad to say you love carbs because of all the low carb keto stuff but I know for sure I didn't get osteoporosis from eating healthy whole carbs
@sarahmapes_bonebuildersystem 16 күн бұрын
I think moderation in all things related to nutrition and really health in general in a good way to go❤ Rather than picking whatever is trendy right now with different ways of eating it is better to focus on eating a variety of whole foods that have nutrients. It is also important to find a way to get the nutrients you need in a way that you like eating. Nourishing our bodies is supposed to be a joyful experience!
@verdad1234 16 күн бұрын
Tempeh is an amazing source of protein 🤓
@sarahmapes_bonebuildersystem 16 күн бұрын
Yes, it is!
@ElaineEvans-rm3nz 16 күн бұрын
Thank You Doctor for this awesome information!❤
@sarahmapes_bonebuildersystem 16 күн бұрын
I am so glad this information is helpful ❤
@ManpreetSingh-gz1bw 16 күн бұрын
Thank you for v important information. I have been following ur posts a lot, everyday dose of info for better bones since u started this month of osteoporosis. I loved it. Thank you. ❤
@sarahmapes_bonebuildersystem 16 күн бұрын
I am so glad you have been enjoying the information I am sharing this month! Osteoporosis and improving bone health are topics near and dear to my heart ❤
@doracol16 16 күн бұрын
As collagen, is better to make chicken broth
@sarahmapes_bonebuildersystem 16 күн бұрын
Homemade chicken broth is a wonderful option and I am all for it ❣
@doracol16 16 күн бұрын
What kind of bread ??? Didn’t get the name
@sarahmapes_bonebuildersystem 16 күн бұрын
Ezekial brand bread- it is a complete protein bread ❤
@joanleclerc4330 16 күн бұрын
Unfortunately we had to much sugar on our plate when we were young. Every meal had to finish with a piece of pie, donuts or cookies. If only we knew at the time the damage that sugar cause.
@sarahmapes_bonebuildersystem 16 күн бұрын
That is so true! If we only knew and understood. The good news is that our bodies are resiliant and when we start putting quality nutrients into our bodies they respond ❤
@Get_YT_Views_747 17 күн бұрын
Your channel is a source of pure joy.
@ManpreetSingh-gz1bw 17 күн бұрын
Salt is one important component in our homeostasis. Yes pink salt n Celtic salt r grt options but then one can develop thyroid problems. So I use pink salt for salad n regular idolized salt for cooking. Try it its easy
@sarahmapes_bonebuildersystem 17 күн бұрын
I alternate between using salts too. It's a good plan ❤
@SakuraSpring 18 күн бұрын
I wish to see the exercises themselves so we can follow along.
@sarahmapes_bonebuildersystem 17 күн бұрын
Yes, seeing exercises is helpful
@user-fv1tu5co6m 18 күн бұрын
Thank you! Good info!!
@sarahmapes_bonebuildersystem 18 күн бұрын
I am so glad to hear this information is helpful❤
@JohnMcCW41 18 күн бұрын
Thanks for another great video and recipe. A minor note - for over 80 years, I always called them brussel sprouts. Only this year did I discover they are really Brussels sprouts (named after Brussels, Belgium). Guess I'm just a slow learner! Your videos and advice are always very welcome and appreciated!
@sarahmapes_bonebuildersystem 18 күн бұрын
I am so glad you are enjoying these videos ❤ I think many people have done exactly what you did with srussel sprouts to Brussels sprouts 🥰
@JohnMcCW41 15 күн бұрын
Made your sweet potato/Brussels sprouts recipe tonight. Very easy and delicious. Thanks!
@sarahmapes_bonebuildersystem 15 күн бұрын
@@JohnMcCW41 I am so happy that you made them and enjoyed them ❤
@JoanneHaggerty 18 күн бұрын
Where is recipe?
@sarahmapes_bonebuildersystem 18 күн бұрын
It is in the description below the video ❤
@dotjeff4543 18 күн бұрын
I love Brussels sprouts and I’m growing them in my garden. As an aside, remember that only a small portion of K1, which is the type of vitamin K that’s in Brussels sprouts and all non-fermented vegetables, is converted to K2 in the gut. This happens only if you have a healthy gut microbiome. It is K2 that is needed to take calcium out of the soft tissues and put it in the bones and teeth. I take K2 supplements and eat sauerkraut, kimchi and gouda cheese which all have K2.
@sarahmapes_bonebuildersystem 18 күн бұрын
You are spot on with both types of vitamin k❤️ That’s awesome that you are growing Brussel sprouts in your garden 🪴 I would love to do some year… Currently I am living in the mountains and have not started planting my garden yet this year. I am totally jealous that you have yours planted ❤️
@JohnMcCW41 18 күн бұрын
As you point out, healthy gut microbiome is extremely important for the conversion of K1 to K2. Sadly few medical doctors are aware of the fact.
@sarahmapes_bonebuildersystem 18 күн бұрын
@@JohnMcCW41 I keep hoping more nutritional education will become part of medical school...
@Paralegal1 18 күн бұрын
So happy to have found your channel, thank youl!! ❤
@sarahmapes_bonebuildersystem 18 күн бұрын
I am so glad the content is helpful for you ❣
@juliepomp5843 18 күн бұрын
Thank you for the recipe which I will make today. It sounds like a winner!
@sarahmapes_bonebuildersystem 18 күн бұрын
Julie, that's awesome! Let me know how it goes ❤
@juliepomp5843 18 күн бұрын
I just took the roasted sweet potatoes and brussel sprouts out of the oven. They're perfect and yummy. I've already sampled. 😉
@marilynmelluzzo8838 18 күн бұрын
Boiled has the least oxalates Sweet potatoes are high oxalates
@sarahmapes_bonebuildersystem 18 күн бұрын
@@marilynmelluzzo8838 You are right that sweet potatoes are high in oxalates. The thing to keep in mind is- are you trying to get calcium from sweet potatoes? Sweet potatoes have some calcium in them, but not a lot. I wouldn't personally be trying to get calcium from sweet potatoes which would leave me not worried about oxalates in sweet potatoes. I do consume dairy, so I am getting calcium from other sources. If you are not able to consume dairy of if you are on a strictly vegan diet, then it starts to matter where oxalates are in all foods so that you can maximize your calcium intake. The other thing to think about with oxalates is whether you are prone to developing kidney stones. If you are then oxalates should also generally be avoided to reduce the chances of kidney stones. I hope that helps ❤
@sarahmapes_bonebuildersystem 18 күн бұрын
@@juliepomp5843 Love it!
@juliepomp5843 18 күн бұрын
Roasted brussel sprouts are like candy to me. Yum!
@sarahmapes_bonebuildersystem 18 күн бұрын
Finding healthy things like candy is a good thing!
@daysoftheboo 19 күн бұрын
AWWWW brussel sprouts are my favorite number one vegetable ❤️❤️❤️❤️ I mix them into my oatmeal 😄 they're definitely the best vegetable in the world I would be happy just eating brussel sprouts as my only veggie but I know variety is important for overall health
@sarahmapes_bonebuildersystem 18 күн бұрын
Finding healthy foods that are also delicious and something that we look forward to eating is so rewarding! I am glad you are excited about brussel sprouts ❤❤❤
@wandayonder9772 19 күн бұрын
For a quick meal I sometimes have a whole head of broccoli cut into chunks- including the stalk - and put it in the steamer. It makes a full bowl for a filling and healthy meal and is delicious with some olive oil, butter, melted cheese or a big spoon of yoghurt. Other times it is added to the stirfry. Love it.
@sarahmapes_bonebuildersystem 19 күн бұрын
Oh, that sounds delicious!
@annaargyriou861 19 күн бұрын
New to your channel. Very useful information. Thanks. Do you think that osteoporosis can be reversed with appropriate exercises (and medication) or the target is to maintain at the same level /T score?
@sarahmapes_bonebuildersystem 18 күн бұрын
The answer is yes, I think osteoporosis can be reversed. That said, it depends on each person and their circumstances. I have a client who has had cancer and she regulalry takes a medicine that she has to take to keep the cancer form coming back, but the medicine also causes ongoing bone loss. She is doing everything she can and is holding steady. That is a major win for her. For someone else they may be able to reverse having osteoporosis. It depends on many factors. There is a lot we can do to reduce the risk of fractures even in situations where osteoporosis can't be reversed. I hope that helps ❤