10 Ways to Build Stronger Bones Naturally

Рет қаралды 18,455

Күн бұрын

Пікірлер: 114

@lesleydiamond5503 11 ай бұрын

you're a great instructor/information disseminator. lots of good info in this, and so accessible. and that smile of yours...!

@sarahmapes_bonebuildersystem 11 ай бұрын

Lesley, you are very kind! I am glad the information is helpful❤

@paw2287 Күн бұрын

This was very helpful, thank you.

@sarahmapes_bonebuildersystem Күн бұрын

I am so glad you found this video helpful❤

@sophieamirian6726 Күн бұрын

THANK YOU VERY MUCH ❤ VERY USEFUL AND INFORMATIVE VIDEO ❤

@sarahmapes_bonebuildersystem Күн бұрын

I am so glad to hear this information is helpful🥰

@chrisb6718 8 ай бұрын

Thanks Sarah for thorough talk on bones; very nice video; so glad to have found your videos.

@sarahmapes_bonebuildersystem 8 ай бұрын

I am so glad this information is helpful!!

@lillianperaza2597 Күн бұрын

Thank you for all the information

@sarahmapes_bonebuildersystem Күн бұрын

I am so glad you found it helpful❤

@juliemartinagovindasami4525 3 ай бұрын

❤❤thank you for all ur simple explanations ❤❤you are too sweet not putting us into expensive products that pensioners cant afford may GOD BLESS YOU 🙏

@sarahmapes_bonebuildersystem 3 ай бұрын

It makes my heart happy to hear that you are finding this information helpful 🥰 It is my goal to make information affordable and accessible.

@sheroomistry5681 4 күн бұрын

Sarah thank you for your information.

@sarahmapes_bonebuildersystem 4 күн бұрын

I am glad to hear you found it helpful ❤

@cathysunshine4445 2 ай бұрын

OMG that video was just brilliant. Thank you. I am going to take a serious look at my bone health.

@sarahmapes_bonebuildersystem 2 ай бұрын

I am so glad you found this video helpful and that you are inspired to have a look at your bone health❤

@juneprzybysz1305 11 ай бұрын

Hi Sarah, Thank you for this very helpful and informative video. It would be very helpful to have a readily available chart or list of all these foods for each Bone Building category especially when grocery shopping. Is there one available online that can be easily accessed or printed out? Thank you.

@sarahmapes_bonebuildersystem 11 ай бұрын

June, I don't currently have a list of these foods, but I think you are right that a list would be helpful! I will see what I can do about creating a list and making it available❤

@juneprzybysz1305 11 ай бұрын

That would be wonderful Sarah. I was going to type up a list myself but just thought there might be something already available to access on my phone or take with me when food shopping. Thanks so much!

@darnellehurd8986 12 күн бұрын

Tons of good information here. Thanks so much!

@sarahmapes_bonebuildersystem 12 күн бұрын

I am so glad there is good information that you found helpful in here❤

@chrisb6718 7 ай бұрын

Sarah, thank you for a great video; going to try the fortibone.

@sarahmapes_bonebuildersystem 7 ай бұрын

I am glad you liked the video ❤Let me know what you think of Fortibone.

@ShirleyChang-d9h 6 ай бұрын

Thank you! Good info!!

@sarahmapes_bonebuildersystem 6 ай бұрын

I am so glad to hear this information is helpful❤

@VivianLittle-xq2nx 5 ай бұрын

What is the difference between K2 & MK4? I’m taking K2 because the information I have been hearing is the best one to take.

@sarahmapes_bonebuildersystem 5 ай бұрын

Mk-4 and Mk-7 are both forms of vitamin K2. Our bodies need both vitamin K1 and K2, but you are right that taking a K2 supplement in the form of either Mk-4 or Mk-7 is a good choice for bone health ❤ I think it is super confusing that they have all these different numbers to label one vitamin... You have got this! Clarifying questions are so important!

@Ninabrown-p5e 4 ай бұрын

Thank you for your advice

@sarahmapes_bonebuildersystem 4 ай бұрын

I am glad it is helpful ❤

@Jasodarai-eq8bp 5 ай бұрын

Thank you for supplying valuable information

@sarahmapes_bonebuildersystem 5 ай бұрын

I am so glad this information is helpful ❤

@hinasurma6112 7 ай бұрын

Thank you so much for the great information ❤

@sarahmapes_bonebuildersystem 7 ай бұрын

I am glad the information is helpful❤

@majaber1 10 ай бұрын

Was hoping you would mention collagen from food such as meat and animal fats. collagen powder can have varying and surprisingly lower levels of collagen than we imagine, so double-check the product online if you are taking collagen via supplements. Food sources are always the best way to get nutrition.

@sarahmapes_bonebuildersystem 10 ай бұрын

You are absolutely right that collagen from food sources is the beat way and that checking supplements is important. Not all supplements are well labled and knowing where they come from and that they contain what they say they contain is really important.

@charlenelovett 8 ай бұрын

unfortunately that was not taught to her…..

@charlenelovett 8 ай бұрын

nutrition is plant based taught from Tuffs

@DennisJones-s8j 9 ай бұрын

Hi Sarah. I recently fractured mt t8 about 9 weeks ago. I found your video on rounding the spine so helpful. We were remodeling our kitchen so for 8 weeks i was carrying all pots and pans, dishes to my basement sink to wash. I was rounding my back several times a day to get these things safely down the stairs, backward walking down stairs w all in a laundry basket, i think the rounding caused micro fractures inside the bone and eventually led to fracture w rounding to pick up something off the floor. Thank you for explaining. Love your channel

@sarahmapes_bonebuildersystem 9 ай бұрын

I am so sorry to hear about your fractures! How are you healing? I am glad this information is useful for you ❤

@silviatucci5664 6 ай бұрын

Thanks ever so much, Sara. Extremely helpful advice. Really appreciate it.

@sarahmapes_bonebuildersystem 6 ай бұрын

Silvia, I am so glad to hear that it is helpful ❤

@NanT-k4d 8 күн бұрын

Would you post a complete list of

@sarahmapes_bonebuildersystem 8 күн бұрын

What kind of list are you looking for?

@mrs.e3909 6 күн бұрын

How does calcium citrate compare to plant calciums that are in products like AlgaeCal and Garden of Life Raw Calcium? Are they absorbed similarly or no?

@sarahmapes_bonebuildersystem 6 күн бұрын

I am a Garden of Life supplement fan. In general Algae based calcium will absorb similarly to calcium citrate. There are additional nutrients in AlgaeCal. AlgaeCal is going to be well sourced which is a good thing. Looking at Algae based supplements in general they have the potential to have heavy metals in them, but this isn't something I would worry about with AlgaeCal. I hope that helps ❤

@janloftness 25 күн бұрын

Does bone broth provide collagen? I don’t like the powdered type. Thanks for this video!

@sarahmapes_bonebuildersystem 25 күн бұрын

Yes, there is collagen in bone broth. If you are going to get your collagen from bone broth, buy as high a quality as you can or make your own ❤ I am glad you liked this video!

@janloftness 24 күн бұрын

@ thank you!

@sarahmapes_bonebuildersystem 24 күн бұрын

@@janloftness Glad you found this helpful ❤

@wandayonder9772 10 ай бұрын

Be careful with collagen supplements. I took hydrolysed marine collagen powder for only 5 days before suddenly coming down with Polymyalgia Rheumatica, disabling joint pain, for which I now have to take steroids. Unfortunately, steroids cause bone loss. Hydrolysed collagen is very high in hydroxyprolines which convert to oxalates in the body. Oxalates have a very bad effect on some of us.

@sarahmapes_bonebuildersystem 10 ай бұрын

I am so sorry to hear that you had this experience! Joint pain is frustrating. I have rheumatoid arthritis and joint pain is not easy to deal with. I hope that you are able to recover and get better quickly❤

@lululove6175 9 ай бұрын

@@sarahmapes_bonebuildersystem you have bone pain from all those crap grains and oxalates

@shannonhall1465 9 ай бұрын

Thank you very much for sharing your experience

@sarahmapes_bonebuildersystem 9 ай бұрын

@@shannonhall1465 We are all in this together ❤

@shannonhall1465 9 ай бұрын

Absolutely

@Ninabrown-p5e 4 ай бұрын

Awesome 👏

@Lulu-kt6gr 3 ай бұрын

Do you recommend calcium supplements with k2? I have osteopenia but just in a potion of my left hip - don’t know how that can happen but okay - 🤷‍♀️ - that’s what they told me. I eat very well but I’ve worn sunblock for decades!

@sarahmapes_bonebuildersystem 3 ай бұрын

I reccomend calcium supplements if you are not consistently getting enough calcium from your diet. It is good if you can still get some calcium in your diet even if you supplement. Calcium citrate is readily available and is also absrobed pretty well by the body. Vitamin K2 in either the mk-4 or Mk-7 form is good to take as long as you don't take any blood thinners because it can potentially interact with blood thinners. I hope that helps ❤

@lebooshdiaries 11 ай бұрын

Merry Xmas Sarah! I am taking 180mcg for K2, is that ok? It comes as it is together with 5000IU of D3...

@sarahmapes_bonebuildersystem 11 ай бұрын

Merry Christmas🎄Yes, taking that amount of K2 with vitamin D3 should be alright. Have your vitamin levels checked once a year to make sure that amount of vitamin D3 stays the right amount. There may come a time when you need to adjust it and having your vitamin levels checked annually will help you stay on top of it❤

@nataliejohnson508 11 ай бұрын

How can you take 180 mcg of K2/ MK7 when most pills come in 100mcg?

@lebooshdiaries 11 ай бұрын

@@sarahmapes_bonebuildersystem Yes thank you for your kind confirmation. I will definitely stay on top of monitoring my Vit D levels annually thru bloodwork.

@lebooshdiaries 11 ай бұрын

@@nataliejohnson508 hi Natalie, I didn't realise most K2 comes in 100mcg. I am new in this D3 and K2 thing so when i decided to look for one, my main aim was to look for a pill that has both D3 and K2. I wanted 5000IU of D3 and I found this brand NOW on iherb that has this variant of 5000IU D3 + 180mcg K2 and since it was quite affordable, I bought it. I didn't really look for a K2 pill by itself, I just remember that most were quite expensive when it is not combined with D3. Hope this helps.

@sectionalsofa Ай бұрын

@@nataliejohnson508 Some brands (i.e.Jarrow) offer 90 mcg or 180 mcg capsules.

@ladyzarrin617 9 ай бұрын

Do you have to cook kale to get the nutrition?

@sarahmapes_bonebuildersystem 9 ай бұрын

There are nutritional benefits both ways. When you eat raw kale it has more vitamin C and more antioxidants in it, when you cook it there is more calcium available. It depends on what your nutrtiional goal is when eating it. Are you eating dairy? Do you have other sources of calcium in your diet? Or are you trying to get calcium from kale? We need vitamin C every day and we also need calcium. It is important to know how to get various nutrients form teh foods that we eat and make sure that our food preparation aligns with our nutritional goals. If you are planning to get caclium from kale, then yes, it is better to cook it, but if you are not planning to get calcium from it then it is fine to eat raw unless you have problems with kidney stones. Is that helpful? I know I am presenting options for both ways of eating it... How we eat it makes different nutrients available and it depends on what nutrients you are needing when you eat it. Please feel free to ask more questions❤

@giuliettawebber6772 4 ай бұрын

I read mushrooms were extremely good as well? Is that correct? I live in ltaly where ALOT of people smoke and this is the hardest part for me.Drs say stop smoking but they seem to nor realize what a very addicive drug it is l managed to stop but went into such a low and depression l started again.l really dont know how to kick this.hopefully our excellent Med dier saves us.😖

@sarahmapes_bonebuildersystem 4 ай бұрын

Mushrooms can be a great source of vitamin D depending on the mushroom. Many mushrooms that are available commercially are grown in the dark and do not have much vitamin D, while some are exposed to ultraviolet light to boost their vitamin D. Wild morels are often a good source of vitamin D. Given the difference in what mushrooms are exposed to it can be difficult to know if mushrooms have vitamin D, but potentially they are a good source for vitamin D. I am sorry that it is difficult to stop smoking in Italy. It isn't healthy, but it is also really challenging to make lifestyle choices like quitting when you are surrounded by doctors who smoke. I hope you are able to find success in this area ❤

@theresatomasello1843 26 күн бұрын

I read that taking a statin negates positive interaction of Vitamin D with Vitamin K. What would you recommend one do if on a statin?

@sarahmapes_bonebuildersystem 25 күн бұрын

Statins can make it more difficult to absorb fat soluble vitamins like D and K, but they do not negate the benefits of taking fat soluble vitamins. I would recommend taking vitamins D and K with food that have healthy fats in them to increase their absorption. Statins can impact the body's natural ability to produce vitamin K and it would be helpful to have your doctor regularly check your vitamin D and K levels to make sure that things are staying where they should be. Below is the web address to a Healthline article. I like Healthline articles because they provide links to the scientific research they discuss. I encourage you to check it out for further study. www.healthline.com/health/high-cholesterol/statins-vitamin-d-connection

@geauxp 2 ай бұрын

Have you ever met anyone who only ate magnesium rich foods who had a mid range magnesium RBC test?? Thank you

@sarahmapes_bonebuildersystem 2 ай бұрын

I haven't met someone like that, but that isn't to say it doesn't happen just that I have not yet encountered it...

@geauxp 2 ай бұрын

@@sarahmapes_bonebuildersystem we probably all need to get that test and no regular doctor will ever check it. I order my own.

@lindafrye736 11 ай бұрын

Can this work if you😢have cancer of the bones

@sarahmapes_bonebuildersystem 11 ай бұрын

Yes, this will help even with cancer of the bones❤ Here are some sources that will hopefully help to answer your questions about bone cancer and strengthening your bones. www.ncbi.nlm.nih.gov/pmc/articles/PMC9776461/ research.med.psu.edu/oncology-nutrition-exercise/patient-guides/bone-health/ www.health.ny.gov/publications/1983/index.htm

@AAB463 11 ай бұрын

What is becoming clear to me, is that if you want to survive OP, you need to be wealthy. Ezekiel bread, while unique, comes in at my store, at over $7/small loaf!

@sarahmapes_bonebuildersystem 11 ай бұрын

I feel that way regularly with food prices and it frustrates me. I would skip the Ezekial bread for that much money. There are other ways to get the all of the amino acids. Rice and beans mixed together are less expensive and will do the job❤

@lesleydiamond5503 11 ай бұрын

when i eat healthily, the money i save that i'm not spending on trash food (sweets, salty snacks, etc.) goes toward healthy foods. and fewer medical costs.

@sarahmapes_bonebuildersystem 11 ай бұрын

@@lesleydiamond5503 Yes, healthy food does save the cost of future medical expenses and also helps us feel better in all aspects of our lives❤

@MrJugThumper 5 ай бұрын

Sadly, quinoa, amaranth, and chia are high in oxalates

@sarahmapes_bonebuildersystem 5 ай бұрын

They are, but if you soak and then sprout them it will help to reduce the oxalates. I hope that helps☺

@MrJugThumper 5 ай бұрын

@@sarahmapes_bonebuildersystem 😋 Thank you! I was so sad about having to give them up!!!!

@sarahmapes_bonebuildersystem 5 ай бұрын

@@MrJugThumper Glad it is helpful!

@robyn3349 4 ай бұрын

The so called super foods give us way too many oxalates.

@sarahmapes_bonebuildersystem 4 ай бұрын

@@robyn3349 There are a lot of oxalates in many foods. When you are trying to maximize calcium this can become an issue. Sprouting and soaking nuts and seeds can be helpful and cooking kale... Also if you can do dairy, consuming foods like greek yogurt can be good options as well.

@mmmali3700 6 ай бұрын

Dairy products aci dic for the elderly.....

@sarahmapes_bonebuildersystem 6 ай бұрын

Dairy is one of those foods that does not work for everyone. It works great for some people, not at all for others, and okay for others. Use your best judegment with dairy as to whether it works well for you or not ❤

@DeniseJohnson-mi7yf 11 ай бұрын

You rock!

@sarahmapes_bonebuildersystem 11 ай бұрын

Denise, thank you! I appreciate your encouragement!

@delisa1603 6 ай бұрын

What kind of bread ??? Didn’t get the name

@sarahmapes_bonebuildersystem 6 ай бұрын

Ezekial brand bread- it is a complete protein bread ❤

@denisehayward5116 7 ай бұрын

I’m 84yrs, I broke the top of my femur 16 months ago and MRI and many tests later my bone shows no sign of healing. … I’m so frustrated and doctors have no answer as to what I should do next. I eat no ca😅rbs or sugars (I’m diabe😅tic)

@sarahmapes_bonebuildersystem 7 ай бұрын

Denise, I am so sorry to hear about your femur! Diabetes can make it harder to heal from having fractures. It is also more likely to takes a longer period of time to heal. Here is a scientific article that explains how diabetes affects fractures. www.ncbi.nlm.nih.gov/pmc/articles/PMC4692363/ With what is happening for you, I would encourage you to reach out to Dr. Keith McCormick. He does distance appointments. He is the author of "Great Bones," and he knows his stuff. He is also reasonably priced. Here is his office phone number: 413-253-9777 If you would like to learn more about him here is his website: www.osteonaturals.com/ I can talk to you about diet and exercise, but with what is going on, I think you are better off to find a specialist who can help with your situation ❤ I would love to hear how things go in your healing process. Please keep me posted.

@Lulu-kt6gr 3 ай бұрын

Do weight-bearing exercises- with caution and instruction of course

@delisa1603 6 ай бұрын

As collagen, is better to make chicken broth

@sarahmapes_bonebuildersystem 6 ай бұрын

Homemade chicken broth is a wonderful option and I am all for it ❣

@mmmali3700 6 ай бұрын

Protin for ckd...

@sarahmapes_bonebuildersystem 6 ай бұрын

Protein is important for building strong bones. Pick the protein that aligns with your food and value system❤

@soffee222 2 ай бұрын

Excellent video! Greatly shows how much misinformation is out there.

@sarahmapes_bonebuildersystem 2 ай бұрын

There is a lot of misinformation out there... I am really glad to hear that you found this video helpful ❤

@celesteinman56 4 ай бұрын

I wish you would break down more. Ex. Sitrate how it may effect the stomache, milk what kind. Ex. Cows milk is not necessarily good for people. And supplementing with a not so wealthy brand may hurt a body and not help. Now you've totally lost my vote. Wow I see your ignorant

@sarahmapes_bonebuildersystem 4 ай бұрын

Cow's milk works great for some people and not other people. Supplements are a challenging thing. They are not all created equal and it is important to know where they are sourced if possible. Wherever possible getting nutrition from food sources is the best option, but it isn't always possible. I believe in supplementing when necessary. Not everyone can afford to purchase from "wealthy brands", and it is my hope that health is not limited to those with lots of financial resources. I am continutally learning and share what I learn as I go along. There are many things that I don't know and many things that I do know. I don't think any one person can know everything and it is important for us all to do the best we can. I firmly believe there is something that all of us can do to imporve our bone health and I am doing my best to encourage and inspire people to find what that looks like for them. No single person is going to appeal to everyone or be a good working fit for everyone. I am sorry that my content is not appealing for you, but I hope that you do find help that does appeal to you and people whose approach is in line with your own.

@mmmali3700 6 ай бұрын

Robotics.... !!!!

@sarahmapes_bonebuildersystem 6 ай бұрын

Yes, I have robot arms here 😆

@sherri. 5 ай бұрын

Food combining has been debunked years ago.

@sarahmapes_bonebuildersystem 5 ай бұрын

Having to eat foods combined together at the same time has been shown to be unnecessary, but we still need all of the essential amino acids throughout the day. I think it is important and helpful to understand about pairing foods because then it is easy to know what needs to be eaten throughout the day to make sure that our bodies are getting all of the essential amino acids. I personally think it is easier to remember that certain foods go together rather than trying to keep track of all the amino acids I have consumed during the day... but if something else works for you then that is great too!

@lululove6175 9 ай бұрын

Bad advice

@sarahmapes_bonebuildersystem 9 ай бұрын

Thank you for sharing your opinion. I am sharing based on current scientific research. Not everything will work for everyone. I am sorry that they don't work for you.