5 SUPER Foods for Better Bone Health | Nutrition for Osteoporosis

Do you ever wonder if there are some foods that are better for bones than other foods? Today we are going to look at 5 foods that are super for bone health and will help you get the nutrition for osteoporosis that you need for a bone healty diet.
If you are curious to work with me as a bone health nutrition and wellness coach 1-on-1, you can learn more about me at the following link.
sarahmapesco.myclickfunnels.c...
Chapters:
0:00 Introduction
1:26 Almonds
3:45 Kale
5:35 Prunes
7:23 Molasses
8:32 Salmon
9:46 Summary

[@beccogiallo]

Thank you for all these tips. I always have molasses in my cupboard, but the jar seems to last forever! I'll have to find new ways of using it. I love prunes, but eat them only sporadically and didn't realize that so many a day were advisable. Now I have an excuse to eat more. 😊

[@sarahmapes_bonebuildersystem]

Yes, it is time to find new delicious ways of eating prunes and adding bit of molasses into different foods ❤ Let me know how things go

[@Thaythichgiachanh262]

Thank you very much for your valuable information ♥👍👍

[@sarahmapes_bonebuildersystem]

I am glad you found it useful ❤

[@GinaSherman-gc2cx]

Excellent video, learned new foods , thank you ❤

[@sarahmapes_bonebuildersystem]

Gina, I am so glad you liked this one!

[@melodyking5998]

Thank you so much 🤗 I just subscribed 🛎️

[@sarahmapes_bonebuildersystem]

Welcome❤ I am glad you are finding my videos helpful!

[@Maria-iu3ed]

Thank you for your kind attitude to us all, and for sharing your knowledge with people with osteoporosis!❤

[@sarahmapes_bonebuildersystem]

It makes my heart happy that this information is helpful ❤

[@ManpreetSingh-gz1bw]

V informative n educational. I follow ur guidelines in food safety. Thank you

[@sarahmapes_bonebuildersystem]

I am so glad this information is helpful for you❤

[@xamanakukulcan7619]

Great hair! Thanks for info 🙏

[@sarahmapes_bonebuildersystem]

That is so kind! Thank you ❤

[@madonnago3327]

Thank you

[@sarahmapes_bonebuildersystem]

I am glad you are benefitting from this information ❤

[@allisonglover7497]

That’s good to know about boiling kale, I like it much better in soup than raw.

[@denisecampbell3170]

I love salmon .

[@lynnbrant7358]

Molasses! I do eat steel cut oats almost every day so that will be an easy add. Wish doctors mentioned these tips. Thx!

[@sarahmapes_bonebuildersystem]

Lynn, I am glad these tips are helpful ❤

[@majelthesurreal5723]

I stopped consuming dairy because every study I read demonstrated that countries that consumed the least amount of dairy had smaller numbers of osteoporadic individuals. And countries with the highest consumption of dairy had the highest osteoporosis levels. I'm wondering if anything has changed with that picture? I went to a plant-based diet in 2013 so this has eliminated not only dairy but fish like salmon. I do consume the other items that you listed with the exception of blackstrap molasses. I will now begin to boil my kale and sprout my almonds. Thanks so much for that information.

[@sarahmapes_bonebuildersystem]

Dairy is great if it works, but it doesn't work for everyone and you can absolutely get enough calcium without consuming dairy. On a plant based diet, make sure that you are getting enough protein and vitamin D. Our bodies need vitamin D to properly absorb calcium, and our bones and muscles are mostly made up of proteins and we need to have all the essential amino acids on the protein side. Quinoa, hemp seeds, and chia seeds have all of the essential amino acids. You probably know all of that... I hope you are having an amazing day ❤

[@eleanorjacoby410]

⁠Thank you for the list. I will soak the almonds and boil the kale👍🏻

[@sarahmapes_bonebuildersystem]

@@eleanorjacoby410 That's awesome!

[@lululove6175]

Almonds kale all loaded with oxalates

[@sarahmapes_bonebuildersystem]

You are right. This is why it is important to cook kale, boiling is actually helpful for removing the oxalates, and soaking and sprouting almonds before consuming them.

[@lululove6175]

@@sarahmapes_bonebuildersystem I hate kale and im certa9nly not going to sprout freakin almonds. Trying to get rid of all the damage thst these vegan foods did to me including wrecking my bones. 🥩

[@sarahmapes_bonebuildersystem]

@@lululove6175 It is so frustrating to realize that ways we have eaten have caused damage when we did it with the best intentions. I am right there with you on that one! Don't eat foods that you don't like. There are so many foods out there that there is a way to get what you need without eating things that you don't like❤

[@Scottlp2]

So oxalates are toxic for 100% of people? I’m skeptical. Everything in life is risk vs benefit. Eg diabetics may question the amounts of sugar in berries but for many people (even diabetics) the health benefits of berries may outweigh the blood sugar spikes. For me I’ll risk almonds for the bone benefits.

[@sarahmapes_bonebuildersystem]

@@Scottlp2 Oxalates are somthing that our bodies can generally handle without risk. The only issues with them come in when a person is trying to maximize nutrients or if someone is prone to getting kidney stones. If you consume dairy, it is likely that you are getting enough calcium and then oxalates are not something that you need to worry about particularly. Oxalates become an issue when a person is trying to get calcium from foods that are high in oxalates. I am all about eating berries! Also, we aren't generally trying to get calcium from berries, so it is really unlikely that there would be a problem there... only if someone is prone to kidney stones I hope that helps to clarify. If not, please ask more questions!

[@elenanyhan4490]

I used to drizzle molasses on popcorn, and it it from a bowl. Maybe I should start doing it again!

[@sarahmapes_bonebuildersystem]

That sounds delicious! Totally time to give that another go ❤

[@ladyzarrin617]

Thank you for your video. Can we eat raw kale? I eat salad every night and since I got osteoporosis I started eating raw kale instead of raw spinach. Thank you

[@sarahmapes_bonebuildersystem]

You can absolutely eat raw kale. It has far fewer oxalates than spinach does. You will get some calcium from raw kale. When kale is cooked it eliminates the majority of the oxalates and makes the calcium in it readily available. When kale gets cooked it becomes a good source of calcium rather than a modest one. Salads are wonderful! I encourage you to keep eating salad, and perhaps add in cooked kale to other meals. I hope this helps to clarify ❤

[@lebooshdiaries]

Thank you for the video! May I clarify, when we soak almonds overnight, is that supposed to be in room temperature or the fridge? I soak mine in the fridge along with rolled oats for my smoothie but lately i've been hearing it's supposed to be at room temperature. Living in a hot, humid tropical country doesn't make it feel safe for me to soak almonds or oats in room temperature...

[@sarahmapes_bonebuildersystem]

They are supposed to be soaked at room temperature... Are you adding a tablespoon of vinegar to your almonds while they soak? The vinegar should help to stop unwanted bacterial growth. If you are really uncomfortable with doing this, try leaving them out for a couple of hours on your counter before moving it to the fridge for overnight. I hope this is helpful, if not ask more questions and I will do my best to answer ❤

[@juliepomp5843]

Thank you, Sarah. I love all of these foods, especially black strap molasses on corn bread. Yum!

[@sarahmapes_bonebuildersystem]

@@juliepomp5843 Molasses on cornbread sounds delicious!

[@lebooshdiaries]

@@sarahmapes_bonebuildersystem thank you! No I don't soak in vinegar as I don't have apple cider in my home. I can try your suggestion! Appreciate it

[@sarahmapes_bonebuildersystem]

@@lebooshdiaries Any vinegar would work💗

[@user-kn1rc7eq8n]

I just found your channel and these are great suggestions with good info. But I thought all molasses contained LOTS of heavy metals and some years ago I quit using any kind of molasses. Sort of like what is going on with chocolate now. Can you comment on this?

[@sarahmapes_bonebuildersystem]

Molasses does contain heavy metals, but it also has nutrients in it that are good for our bones and the rest of us. It is still a source of sugar and should be consumed in moderation. I am not inclined to think that you are going to have a problem with heavy metals if you are consuming molasses in moderation. Fatty fish like salmon and tuna also have heavy metals in them, but they are still worth eating if you consume animal products because of the other nutrients they provide our bodies. I hope that helps. If you are ever concerned about something, you are always free to avoid any particular food or exercise. I would never want any one to feel like they should do something they are not comfortable with ❤

[@ammanana1624]

Can we soak almonds overnight and consume I morning Should we compulsory soak oats in fridge overnight It will be too cold to eat in morning

[@sarahmapes_bonebuildersystem]

It is preferable to leave them on the counter, and yes you can eat them in the morning 🌞

[@daysoftheboo]

When it comes to osteoporosis everybody says you have to eat high protein, For example the same amount of grams as your body weight so I'm 113 lb,, am I supposed to eat 113 g of protein every day? or can I eat less protein then 113 grams and still improve my bone health?? I got diagnosed back in March of 2022 after that I learned about nutrition for osteoporosis and I think I went crazy with the protein there were days when I would eat around 180 g of protein, I went crazy with the fat intake too , so I wasn't getting much carbs common it's been almost two years later now and I'm wondering if maybe eating that much protein is not doing me so well for my kidneys and liver and I think maybe I need more carbs for the vitamins minerals and electrolytes but I'm just not sure,,. Is it necessary to eat high protein when we have osteoporosis?

[@sarahmapes_bonebuildersystem]

There are people who advocate for a gram of proteing for every pound that you weigh. Sigh. I can see the potential for that to be good for a short period of time... If you are doing something like that then you are working hard at converting all the protein into muscle that will pull on your bones. It is a bit of a body builder diet. For a short period of time, I can see the benefit of doing some body building with regards to bone health. I came across a study that showed that for women in particular it isn't beneficial to exceed 100 grams of protein per day because of the potential to overload the kidneys. I need to go find the reference for that... With nutrition for bone health it is important to make sure that we are getting enough protein because our bones, similiar to our muscles, are mostly made of protein. This amount needs to be proportional to our bodies. If as a 113 pound woman, you are lifting heavy and living an incredibly active life, then a higher protein diet may be appropritate for you. If you are not lifting heavy regulary, then it may not be the optimal way for you to eat for your body. With nutrition in general, our bodies benefit from a variety of whole unprocessed foods. We need fruits and vegetables, healthy proteins, and even an appropriate amount of healthy complex carbohydrates. All things in moderation is a helpful way to think about this. There also needs to be room for bio individuality meaning that we all feel better when we eat a little bit differently. Making sure that you are getting what you need for bone health can be a bit tricky. Nutritional deficiencies can be lurking in our bodies and be generally undetected by us. Having your doctor check your vitamin and mineral levels can be insightful for knowing what your body in particular needs... I was really vitamin D deficient without realizing it. I lived in a sunny place and spent quite a bit of time outside, but I wore sunblock... and was not getting what my body needed and I had no idea. Having my doctor check was really helpful and gave me insight into what I needed, personally. Doing a bit of checking with your doctor may help you to feel more confident about how you are eating and what you are giving your body for your bones. I hope that helps ❤

[@daysoftheboo]

@@sarahmapes_bonebuildersystem I definitely do strength strain I'm active every day , along with building bone I am also trying to build muscle but sometimes it does get exhausting always worrying about getting enough protein I actually don't enjoy eating protein foods I do like dairy though, but I don't like eating meat eggs fish is kind of ok I do get blood work every 3 months I know why I ended up with osteoporosis it's because of 20 years of undereating over exercising I stopped menstruating when I was 21 years old and I didn't get my period back until age 31 I've learned that not menstruating especially for long-term puts you at risk for osteoporosis , I always thought I was a healthy eater but I wasn't never getting enough protein not getting enough calories for the amount of exercise I was doing I also struggled with digestive issues for years, but today my digestion is much better ,, I just found out that wheat bran is bad for osteoporosis , ironically a few weeks ago I added wheat bran into my diet to get some extra fiber but now I'll stop eating it if it's bad for osteoporosis,,. So because I do strength train and exercise does that mean that I do have to eat 113 g of protein for both bone and muscle health? Actually when I was first diagnosed I was eating around 1,300 calories and I weighed around 100 lb and I'm 5 ft 5 originally I was getting blood work for my high liver enzymes but my doctor started getting worried about my weight so she had me do a dexa scan I was 39 years old at , then when the results came back she told me I had osteoporosis this was back in March 2022, so right after that I knew I wanted to treat this the natural way I didn't want medication so I did research on nutrition for bone health I started eating 2,500 calories I knew I had to gain weight so I got up to 128 lb I was not happy with my weight I was chubby, then in March of 2023 after talking to a registered dietitian I told her I wanted to lose the extra body fat but still work on my bone health so we came up with a healthy way to drop the extra body fat so I dropped my calories from 2500 to 1600 to 1850 , so after a year I went from 128 lb to now 113 lb slow and steady weight loss because I wanted to make sure that I was only losing body fat and not muscle and bone,, that's another reason why I was eating such high protein because they say when you're losing weight having high protein is good so that you're less likely to lose muscle , but I do worry about my kidneys sometimes I eat both animal and plant proteins though I prefer plant proteins because I like the taste and texture more , but besides helping my osteoporosis I also have to help my liver , and I just recently found out that I'm not getting enough blood circulation to my liver and kidneys I think it could be because I'm not getting enough electrolytes minerals and potassium because my diet has been so protein focused , my osteoporosis is very very important but sometimes I worry if I'm sacrificing my other bodies needs for my bone needs? Or can I eat at least a little bit less protein so I can have more carbs and is there a way that I can find the right balance to where I can treat both my osteoporosis and work on my blood circulation? I'm so sorry this is so much typing so much reading but it's just a lot that happened , it's a lot of story to tell but I do appreciate your help I just found your channel today Even though I've had osteoporosis diagnosed for 2 years now I feel like there's still so much I don't know, so much I still have to learn to heal my bones 🙏🏻

[@sarahmapes_bonebuildersystem]

@@daysoftheboo You are right about needing protein while trying to lose weight. The protein will help to protect your muscle mass. That said, are you comfortable with your current weight? Are you feeling like you have more muscle than before and that you are in a place you want to maintain? If you are to a maintenance point, then it would be appropriate to eat a more balanced diet that will help you maintain. The minimum threshhold with protein is half your body weight in grams. You might try for somewhere in the middle... somewhere in the ballpark of 75 grams of protein a day. That would give you some room to enjoy a larger variety of foods and be within a safe range where you also don't have to worry about overloading your kidneys and liver. We need to find a way that you are comfortable eating that is also sustainable for the long haul that benefits your bones and body as a whole ❤

[@daysoftheboo]

@@sarahmapes_bonebuildersystem I will say I'm happier with my body now compared to 128 lb but I still have a little stubborn belly fat and thigh fat but I don't know if I'm in maintenance yet , they say once you get to the last bit of fat the weight loss slows down, but I definitely don't want to eat below 1,600 calories because I want to make sure I'm getting enough nutrition for my muscles bone and overall health OOH but I would definitely love to eat 75 grams of protein a day that would be so so much yes that would definitely give me some more room to eat healthy carbs a little more healthy fats too but mainly carbs because those are the macro that I've restricted for so long , so once I get to maintenance I can relax and just eat 75 g of protein a day?? Awesome! That puts me at ease but I don't know if I'm in maintenance yet , I'm going to give it a few months and see if I still continue to lose weight eating between 1,600 and 1,850 or if the weight loss has stopped then I think I'm in maintenance, my diet for the most part is very healthy because I don't eat junk food no cheat days The funny thing is with the low carb keto and carnivore diet craze that still popular these days, healthy foods like sweet potato are considered junk food But aren't sweet potatoes healthy for bones because they have vitamin A Potassium vitamins and minerals? A sweet potato sound so much more delicious than a piece of chicken breast for sure 😂 I definitely have developed some muscle , not big muscle but I do see muscle definition that I didn't have before I was diagnosed with osteoporosis , my body does look much healthier compared to when I was diagnosed ,, I really really hope this is a sign that my bones are getting healthy 🙏🏻. because we can only see our muscles but we can't see our bones , I'm going to keep lifting weights though I do want to get stronger , carbohydrate foods especially healthy whole carbs are good for our bones aren't they? Because sometimes I still hear people saying that carbs are bad for bones because carbs are bad in general, I ignore when people say that stuff but sometimes it does kind of make me worried Especially since I used to suffer from orthorexia so badly

[@ammanana1624]

Which molasses u mean Is that organic sugarcane sulphur free Please explain

[@sarahmapes_bonebuildersystem]

Look for a label that says either "unsulphered molasses," or "blackstrap molasses." You will find organic and non organic options with both of those labels. It depends on where you shop and whether or not you buy organics. I hope that is helpful ❤

[@elizabethpreciado5874]

Do you recommend taking the skin off from the almonds after soaking?

[@sarahmapes_bonebuildersystem]

There are benefits to eating soaked almonds both with and without their skins. If you leave them on you get some extra fiber, but some people have an easier time digesting them without the skins. I would do whatever works best for you in this area ❤

[@elizabethpreciado5874]

@@sarahmapes_bonebuildersystem thank you!!

[@verdad1234]

Thoughts on collard greens?

[@sarahmapes_bonebuildersystem]

Collard greens are great! They do have oxalates in them, but if you blanche them briefly in water it will remove up to a third of them making nutirents more readily available ❤

[@verdad1234]

@@sarahmapes_bonebuildersystem I’ve been looking at their calcium content too? Relatively high? TQ for the input. I just found your channel. I love it. 💯

[@gilljackson9971]

So eating raw almonds is not good? I eat Almonds around 8 walnuts 4 cashews 8 everyday because I was told this was good for people with Osteoporosis? Now it's not good for almonds because of Osolates??

[@gilljackson9971]

Oxolates

[@sarahmapes_bonebuildersystem]

Nuts are a good source of protein and a healthy snack. Proteing is something we need to keep our bones healthy and strong. Our bodies can process oxalates just fine unless we have a tendency towards kidney stones. The oxalates in almonds prevent almonds from being a good source of calcium unless they have been sprouted. Since almonds are often listed as a good source of calcium it is important to understand how almonds need to be prepared in order to actually get the calcium out of it. If you are consuming dairy, you may not need to worry about getting calcium form almonds and it may not be an issue. If you are wanting to get calcium from almonds, then soaking them and possibly sprouting them first reduces the oxalates and makes the calium available. Does that help clarify what is going on with nuts? Please let me know if you have more questions❤