Top 3 Things You Must Do After an Osteoporosis Diagnosis

[@LesleyMowat]

Very good info here. Let me add.. I reversed my OP in about a year, after adding heavy weight lifting as per the liftmor study. I also changed my diet a lot. Added more protein and tracked my protein and calcium. I rarely took calcium supplements. I added calcium by diet. I eat lots of kale and collard greens. I worked with a trainer to start safely lifting heavy. I added a lot of other supplements that have studies behind them re reversing OP. I reduced my running and added way more weight lifting. Goal is to lift heavy if it is safe. You need help with a qualified trainer to work up slowly. It can be done. There is good research behind algaecal supplement if you can not consume much calcium by diet. I take algae cal on holidays where i can not control my diet as well. It can be done. I significantly improved mine. No hormones no strontium etc. No pharmaceuticals.

[@sarahmapes_bonebuildersystem]

All of your hard work paid off and made a difference!!! It is so wonderful to hear about experiences like yours because it brings hope that bone health can be improved❤ Lifting heavy is great when it works in someone's body. I agree with you that it is best to get as much calcium as we can from diet and then supplement when we can't get it from diet. Keep up the amazing job you are doing❣

[@yenski2012]

Hi. What supplements are you taking? Thanks in advance

[@LAEK129]

Hi Thanks so much for sharing this. I have been diagnosed with severe Osteoporosis in the spine with 4 x compression fractures. I am overwhelmed by the diagnosis and do not want to do Big Pharma. Would you be able to give some more details of what you eat, weight lifting etc. I have been told not to run or ride a bike as I am too high risk of fracture. Thanks so much.

[@sarahmapes_bonebuildersystem]

@@LAEK129 I am so sorry to hear about the compression fractures in your spine. I hope that you are able to heal quickly ❤ It is important to lift weights 2 to 3 times each week. I do a combination of weight lifting exercises that strengthen my back with both hand weights and a resistance band. I can potentially make a video sharing these exercises. I also am working really hard at making sure that I do not have nutritional gaps. Women in particular do better when they start their day with protein and either fruits or vegetables. I am eating what I consider a weird breakfast. I tend to like eating a hard boiled egg over a salad in the morning. Before that I actually start with a high quality probiotic. I drink either a glass of kefir of milk with the salad in the morning. At lunch time, I tend to go for a Greek yogurt with some sort of fresh fruit. Dinners vary depending on what I am cooking for my family, but I cook a variety of things. Beans are a regular feature. Last night I made a vegetable chili with lots of different vegetables and kidney beans that I topped with cheese and cultured sour cream. I also had a glass of milk with my dinner. For a snack a little later on I had an apple with peanut butter that gave me another protein boost with some additional vitamin C. Dinners can really vary at our house. I hope this glimpse into what I am doing is insightful for you and gets your wheels turning. I often add digestive enzymes before my meals and I take a vitamin D supplement. There is not one right way to eat for bone health it is about aligning your food values with what your body needs for better bone health. I actually have a video coming out next week that will talk about foods that we should eat on a regular basis for bone health. I hope that will be helpful for your planning too ❤This can get better naturally!

[@sarahmapes_bonebuildersystem]

@@yenski2012 Currently I am taking a vitamin D3 supplement, a probiotic, and digestive enzymes. Supplements can vary depending on what I feel like I need. I hope that is insightful and helpful❤

[@akapam57]

Very helpful video. I just got diagnosed with osteoporosis. I'm 67. I have a history of it in my family. Thank you!

[@sarahmapes_bonebuildersystem]

I am so glad you found this video helpful! Things can really be okay family history and all ❤

[@driddle4685]

I’m 79 and just received my osteoporosis diagnosis. I want to do this holistically without medication. I’m grateful to have found you, and providing the exercises feels empowering. Thank you for your support.

[@sarahmapes_bonebuildersystem]

I am glad you found me too! There is a lot that we can do holistically and I am glad you found the demonstrations of these exercises helpful. When you try them out, please let me know if you have any questions ❤

[@annhinson5670]

@@driddle4685 I'm 71 and was diagnosed with osteoporosis a year ago. I'm trying to eat a healthier diet now and I'm exercising more. Good luck to us and our endeavor to keeping our bones healthy!

[@annhenson8678]

Two months ago I was diagnosed with osteoporosis. I plan to do this. I did not want to take the meds or shots. Thank you so much.

[@sarahmapes_bonebuildersystem]

I am so glad this is helpful ❤

[@jackiealv6547]

Thank you so much . I’m not there yet but I just turned 45 and currently going through perimenopause . I started doing strength training with weights and I’m feeling stronger every day . I just had breakfast with my friends this morning and saw a woman in her 70’s falling down at the entrance of the restaurant and thought about the importance of getting this type of information you’re providing and taking action . A few minutes later she was being assisted by the paramedics . Thanks a lot

[@sarahmapes_bonebuildersystem]

I am 46. I am so glad you found this video now rather than years form now. It makes all the difference in the world to know what you need to do to avoid bone loss ever becoming a problem for you. The strength training you are doing now is so important! Keep that going in a consistent way so that you are never in the situation that you witnessed this morning❤

[@jackiealv6547]

@@sarahmapes_bonebuildersystem thanks so much ❤️

[@BobbieMcGee-sz7yo]

Thank you. I recently received a diagnosis of osteoporosis. I'm 63 and in good health, but I have a family history, my Mum and grandmother, and I'd noticed changes - back pain, height loss - so I managed to get a DEXA scan and as I suspected I have it, quite severely especially in my spine. I wanted a simple guide to how to start working on safeguarding and improving my bone health, so thank you for this presentation. I like the holistic approach. I can now get started on building these into my daily routine. ❤

[@sarahmapes_bonebuildersystem]

I am sorry that to hear about your diagnosis, but am glad you found this video and that it is helpful❤ As you get started with it, please reach out if you have any questions🥰

[@joannebedard9517]

i am so grateful for the info and the exercise demonstration. With scoliosis and osteoporosis, my body has changed. And now I know how to help my body as best as I can thanks to you.

[@sarahmapes_bonebuildersystem]

I am so happy to hear that you found this video and the demonstrations helpful❤

[@anjelitamalik9763]

I was diagnosed with osteoporosis last month, after years of taking corticosteroid due to my autoimmune disease. Got Aclasta and was told to exercise to strengthen the muscle to reduce risks. This video is very useful.

[@sarahmapes_bonebuildersystem]

I am sorry to hear about your diagnosis. I have rheumatoid arthritis and I understand how challenging autoimmune conditions and the need to take corticosteroids can be when trying to balance that with bone health. Know that you are not alone❤ I am glad you found lots of good information in this video!

[@TessaJones-hx3qj]

I also have an autoimmune problem but take a different medication to yourself. I do loads of squats at the gym and have yet to lift anything above 14kg

[@sarahmapes_bonebuildersystem]

@@TessaJones-hx3qj Lifting 14 kg is a big deal! Give yourself credit! You start from wherever is comfortable for you and work your way up from there gradually as the current weight becomes easier. It sounds like you are doing a great job ❤

[@TessaJones-hx3qj]

@@sarahmapes_bonebuildersystem Thank you for your kind words Sarah.

[@wendyhla7097]

I am almost 70 years of age have osteoporosis and already have a bone fracture twice. Thanks for showing what types of exercise to do.

[@sarahmapes_bonebuildersystem]

I am so sorry to hear about your fractures. How are you healing? How are things going for you?

[@heretemporarily9657]

Helpful! Docs that don’t provide this information are straight up negligent. Sharing this valuable information with my daughters! Thank you!

[@sarahmapes_bonebuildersystem]

I am glad to hear you found this information helpful❤

[@heretemporarily9657]

@@sarahmapes_bonebuildersystem I guess I shared this video with my husband, too, who came downstairs this morning and promptly demonstrated his wide-stance forward bend, with proper straight back. We’re learning, and are so grateful to have found you! 🍃♥️🍃

[@ellenhageman7380]

I'm 76 with recent diagnosis of osteoporosis in spine. I was scheduled for back surgery but bone density test result brought everything to a halt. I am taking Eventia now. I like your spine exercises. Thank you.

[@sarahmapes_bonebuildersystem]

I am sorry to hear that your diagnosis brought your surgery to a halt, but am glad to hear that you found these exercises helpful. I hope that you see improvement in your spine and that things get better soon❤

[@gillianspronk]

Very cleary expressed Thankyou! Yes I am one of those who was told nothing other than the T score. I have eaten all that you recommend and walk an hour for yearsbut still i get Osteoporosis in thurd stadium ,

[@jeffj318]

Excellent video and information. Thank you. The exercises are simple enough to do every day. 👏💪

[@sarahmapes_bonebuildersystem]

I am so glad to hear that these exercises are simple enough to be done every day❤

[@cindyharada3477]

I decided to get my first Dexa & mammogram on my own after being postmenopausal & malnourished for 51 yrs. My Dr surprisingly said I had severe osteoporosis in both hips & spine, never mentioned diet changes & only prescribed Fosamax, walking with a weighted vest & referred me to an endocrinologist. I did some research & found I may be a better candidate for Evenity or an anabolic. I'm think HRT may be too late. Thanks Sarah for your videos on diet & exercise. I appreciate any supplemental info you may have.

[@sarahmapes_bonebuildersystem]

I am sorry that you had an experience like this. Getting an osteoporosis diagnosis can be really challenging and it is difficult to get good information to start off with. I am not sure whether it is too late to do HRT. How long have you been out of menopause? Something you may still be a candidate for is bioidentical hormone replacement therapy. It is really low dose hormone therapy and there are women who still do it in their seventies. Given that your bone loss is severe, Evenity may be a good option. It is the only pharmaceutical that stimulates new bone growth while also stopping bone loss. There is a limited window of time that you can take a medication like that and it should be followed up with about two years of a bisphosphonate after the Evenity is finished to maintain your gains. Whether you go that route or not it is helpful to work on both diet and exercises because they will create stronger higher quality bones over the long haul. Please reach out with any questions. I am happy to answer questions ❤

[@nazila5972]

Great job doing it Cindy. I did the same. It is not too late to start HRT. I started a low dose through patches at 50 and it is great.

[@joanneclark8256]

I'm 52 hysterectomy 5 years ago do l have to take hrt.. is it important? What is good to keep bones and what you do to keep

[@sarahmapes_bonebuildersystem]

@@joanneclark8256 I am 46 and had a hysterectomy eight years ago. The doctor left one ovary so that I would have the hormones that I need, but my one ovary stopped working leaving me having gone through menopause without realizing it years ago. Hormones, especially estradiol- this is type two estrogen is incredibly important for bone health. I am doing hormone replacement therapy now and I should have done it years ago. I am doing what is called bioidentical hormone replacement therapy. It is lower dose than traditional hormone replacement therapy. I strongly encourage you to get your hormone levels checked and to look around for a doctor that your feel comfortable working with and doing some hormone replacement therapy. Take care of your bones sooner than I did ❤

[@TessaJones-hx3qj]

These women’s answers are very informative regarding hormones, I am 77 and was diagnosed with op 2 years ago and refused phosphate treatment when my Dr offered it, joined Pilates classes when I was diagnosed and did the classes for 2 years and have recently joined a gym. Is it too late for me to have her treatment, even if I have high blood pressure medication, and should I exercise my right ankle which I broke badly 15 years ago. I recently bought a rebounder to exercise more indoors or should I just stick to using gym equipment only😮

[@carmenfelder5104]

Wonderful video. This information was so informative. I just found out by my doctor that I have this bone issued i was so mad because it was like no cares to the world. I felt betrayed because she could had look out for me better being my doctor who we supposed to trust. I feel so lost I have pain all the time in my knees. I am aware that now that I have this issues I must take care of myself better by educating myself more about this bone issues. I pray that one day I can feel better with no pain. Thanks again this video was 👍

[@sarahmapes_bonebuildersystem]

I am so sorry to hear that you have pain in your knees and that your experience with your doctor left you feeling unsure of what to do next and who to trust. You are right that education will help. ❤ Do you know what is specifically causing the pain in your knees? I wonder if a physical therapist might be able to help with that?

[@bellabb5127]

May be good idea to do all these suggestions even before diagnosis of osteoporosis, I have osteopenia & I’m trying to boost bone health.

[@sarahmapes_bonebuildersystem]

You are so right about that❤ The sooner someone starts working on improving things the easier it is to improve bone health.

[@kamalT001]

I am 56 with severe osteoporosis. Lately fell down and now have compression fracture of spine. Doc says 3 months bed rest. Very difficult but hope for the best.

[@sarahmapes_bonebuildersystem]

I am so sorry to hear about your fall and accompanying fractures! Give yourself the time to heal❤ When you have the medical okay start working on strengthening the extensor muscles of your spine. You are young and have time to improve your bone health. This can get better even though you are in a difficult position right now❤

[@heiditate6989]

I had 2 compression fractures of my spine after falling down stairs. Then fell a year later and suffered a tibia plateau fracture in my leg. It was awful.

[@sarahmapes_bonebuildersystem]

@ I am so sorry to hear about your fall and compression fractures! How are you feeling now? Have you healed well? Do you still have pain?

[@heiditate6989]

@@sarahmapes_bonebuildersystem healed well except L5 fracture. Still have back pain and pinched nerve that makes my right foot a little numb.

[@sarahmapes_bonebuildersystem]

@ Having pinched nerves is painful and incredibly frustrating! It might help to try reaching your arms up over head to create some space in your spine to relieve the nerve being pinched... it is worth a try anyway. It may or may not make a difference. I am so sorry to hear about your nerve pain.

[@elizabethpreciado5874]

Thank you for this great videos! Truly appreciate your extensive researches 💕😊

[@sarahmapes_bonebuildersystem]

I am glad this information is helpful❤

[@winnifleron524]

Great video. Thank you so mutch. Waiting for my result.

[@kikigirlkauai]

I love That you teach this. I can still do yoga and lots of twists. But this teaches me how to not hurt myself when my body deteriorated and gets worse in 5-15 years

[@sarahmapes_bonebuildersystem]

Knowing what to do to not hurt ourselves is really important. I am so glad to hear that you found this video helpful❤

[@carmengomez-munoz4723]

very good video. I too was recently diagnosed with osteoporosis (I am 61 almost 62). I have exercised most of my adult life and engage in plenty of cardio and weights every week. I enjoy ding leg press with weights of anywhere from 80 to almost 100 lbs. If this exercise safe for me to continue to do?

[@sarahmapes_bonebuildersystem]

Continuing doing the leg press exercise should still be a safe exercise and one that will maintain muscle mass which will help to maintain your bones. Make sure when you do the leg press that your back does not come into a rounded shape- you shouldn't have to change anything, but be mindful about your posture to protect your back. You might also consider doing the lat pull down. That will be a good one for your spine and upper body too ❤

[@dianastoevelaar9548]

❤Thank you so much for this very timely informative video. I had never heard these ideas before and will put them to good use. I can’t wait to watch more of your videos for more helpful tips. Keep up the great work as you are providing a fantastic service!😊

[@sarahmapes_bonebuildersystem]

I am so glad you found my channel and information that is useful!!! Please let me know if there are topics that you would like to learn more about or if you have questions as time goes on.

[@avelinatillery1213]

Thank you, Sarah, for this great information. God bless you ❤

[@sarahmapes_bonebuildersystem]

It means so much to me that this information is helpful for you ❤

[@thecalciumqueens]

Such a valuable discussion on bone health-especially as we age! As someone who's been focusing on maintaining strong bones, I recently started using Seen Nutrition's Calcium Chew, and it’s been a game changer. It’s made from real food ingredients and includes bioavailable minerals, so it’s gentle on the stomach and easy for my body to absorb. It’s been an easy way to make sure I’m getting the calcium I need without the synthetic additives found in other supplements.

[@sarahmapes_bonebuildersystem]

That is a wonderful thing❤ Finding a supplement that works well for your body makes all the difference in the world!

[@maryhartman9341]

I was diagnosed with osteopenia. My doctor wants me to do a yearly infusion. I was taking once a week Fossama (generic) it was hard on my stomach. I exercise, take supplements. Your video has helped me change my coarse of treatment. Shots & pills don’t sound good for my body. 10 year fracture risk at 22% r hip T score -1.7. Further advice greatly appreciated.

[@sarahmapes_bonebuildersystem]

I am glad you found this video helpful and that it helped you figure out what things to ask your doctor and how to proceed in a better way for you❤

[@zenaidahoss4016]

Thanks for the advice🎉i will be trying to get some exercises to strengthen my muscles. Very good lesson❤🎉😊

[@sarahmapes_bonebuildersystem]

I am so glad to hear this was helpful for you ❤

[@clevelog]

Thank you for an excellent presentation.

[@sarahmapes_bonebuildersystem]

I am so glad you found this video helpful❤

[@rebeccadunbar3124]

I really enjoyed your video. I have subscribed and look forward to learning more from you. I am 75 I have had 4 compression fractures in my spine. My first two fractures occurred at the same time (T3 & T4) . Two years ago I fractured T6. This past October I fractured T 7 and am still recovering from that. My new Orthopedist/ Neurosurgeon has said I have osteoporosis and need aggressive treatment . I have been referred to a Rheumatologist who specializes in Osteoporosis, but my appointment isn’t until April. After a MRI , it was discovered that I have Spondylolisthesis in my L4 & L5 vertebrae. The doctor is going to keep watching to make sure that doesn’t get more severe. He says my bones are too soft for surgery at this point and that I need to rebuild bone before I would ever be able to candidate for surgery. I am just so confused and undecided about what treatment is best for my osteoporosis, and to be honest, I am hesitant to start any drugs if the specialist prescribes them. As with any treatment, I know there are risks. I also know I have to weigh the risks against the benefits. I am so overwhelmed and confused at this point. My orthopedist is concerned and wants me to avoid a hip fracture.

[@sarahmapes_bonebuildersystem]

I am so sorry to hear that you have had a series of compression fractures! I hope that you heal from this most recent one quickly and well ❤ Are you comfortable sharing more about how you eat and about what type of exercise you have been doing for bone health? I would love to get more insight into how you like to eat and what kind of exercise you like doing to help you figure out what to add or shift doing a bit to improve your situation. Working on diet and exercise are important for bone health whether you choose to take medication for bone health or not. It is easy to feel overwhelmed and confused about what kind of treatment to do or not do and also who to listen to online and what you think about all of it. When I started my journey I spent time researching, but also listening to and watching people online. When I started to hear the same things from different sources that started giving me confidence that there was merit to something and that I should look into that particular thing more. I encourage you to sit back and look and listen before deciding on any big changes. You have time before your appointment and that gives you the opportunity to educate yourself and get a feel for whether or not you are comfortable going the medication route or not. There isn't one way to do things. Everyone's situation is different. You are needing to consider how to proceed having Spondylolisthesis and osteoporosis. It is okay to take some time to make decisions and not feel like you have to either know everything right now or decide everything quickly. It is okay to take things one day at a time and to gradually learn without feeling overwhelmed. Once you figure out what you want to do ask lots of questions and then advocate for yourself with your doctors even if you have to try a few doctors... Know that you are not alone and this can get better.❤ I have several clients who have had a series of compression fractures and things have gotten better for them and things can get better for you❤

[@rebeccadunbar3124]

@ Thank you so much for your response. You are so kind and sweet. I could tell that from your video and even more so from your response. Thank you for understanding. My diet is not as good as it should be. I know I could improve it. I do consume dairy daily and know I have enough calcium from my diet and do not require a supplement. I do take a vitamin D 125 mg daily right now ,but less, I think 65mg in the summer. I am really interested in doing safe stretches to increase my flexibility and strengthen my back. The ones you showed in this video look so safe and effective and I am going to try them. Some PTs aren’t as knowledgeable as you and I am afraid I might injure myself further . I appreciate that you are a specialist when it comes to Osteoporosis and spinal injuries and trust your advice. Also, I should mention that I have an abdominal aortic aneurysm that was discovered when I had a CT scan following a car accident about 4 years ago. It is being monitored by my cardiologist annually and my only restriction really is lifting. She does not want me lifting more than 10 lbs. My Orthopedist has also restricted me from lifting more than5-10 lbs. I know walking is good for me as far as weight bearing exercise, but as far as lifting weights to strengthen muscle and bone I am limited. I really would prefer not to take the meds or injections and would rather treat it holistically if possible. With my first two fractures I was braced for about 6 weeks but ended up having kyphoplasty. I did not have a kyphoplasty with my 3rd fracture. My orthopedist I had gave me the option of just bracing or having kyphoplasty explaining the pros and cons of both. He said I would be pain free more quickly if I had one, but also that my spine would be less flexible with each kyphoplasty I have since bone cement is injected. The orthopedist I had with my first 3 fractures retired last year. When I fractured the one in October I was referred to a spine and Pain Management office where I have been treated by my current Orthopedist/ Neurosurgeon. He does not do kyphoplasty and doesn’t prefer them. He did have me braced and had me return for about 3 more visits. He referred me to the Pain Management specialist in his office. He wanted to do a kyphoplasty and scheduled it , but I decided I did not want one and cancelled it the next day. It further confused me to have two different doctors advise two different solutions. The P. M. doctor also prescribed me Hydrocortisone which I did not take. I told them I was only taking Ibuprofen when the pain got really bad. Otherwise I was only using a heating pad that helped. I have had so much back pain for the past 5 years that I had just accepted it would always hurt. I spend many hours in my recliner with a heating pad. I live an otherwise normal life . After almost 3 months in a back brace I have been weaning myself off of it the past two weeks to try to get strength back in my back. It is helping not wearing it so much. Once my fracture is completely healed they are suggesting epidural injections or ablation. I don’t think I want that either , but I would love to do more without having to use my heating pad to recover so often. I am not an invalid by any stretch of the imagination, I still cook, clean, travel in our RV and have a “normal” life, I just hurt every day after I do those things.

[@levyworrell6252]

Great explanation! I have osteoporosis at 2T-T5. Good exercises.

[@sarahmapes_bonebuildersystem]

I am so glad this video had a good explanation and that the exercises are helpful❤

[@carolragsdale1105]

Thank you, Sarah, for this great information. I developed osteoporosis while taking aromatase inhibitor following breast cancer surgery. No one has mentioned moving safely as part of my recovery. I will be sure to talk with my PT about these movements and exercises.

[@sarahmapes_bonebuildersystem]

I am so sorry to hear about your cancer journey! How is your recovery going? How are you feeling? My mom has just recovered from breast cancer too. Yes, please talk to your physical therapist about safe movement and exercises❤ The more people who know the better.

[@karimaberrada5466]

Your voice is soooo calming and comforting. Thank you for all the knowledge.

[@sarahmapes_bonebuildersystem]

Thank you, that is such a kind thing to say! I am glad you found this video helpful ❤

[@gigin8546]

Thank you so much for this video. You did a great job of explaining everything. I had a op diagnosis in my early 50's, and took Fosamax for a year. IT reversed to osteopenia for 9 years. I recently had a dexa scan and am osteoporotic again. This time, I'm going to try my best to avoid meds due to the side effects. I have started the Osteostrong program, and will join the gym soon. What are your thoughts on Osteostrong? Thank you for this site. I subscribed after this first video!!

[@sarahmapes_bonebuildersystem]

I am sorry to hear that you are back in osteoporosis. I hope you are able to turn it around again ❤ I think Osteostrong has good things to offer and that it can be an important part of a plan to improve bone health. I think joining the gym is also a good thing. Between both you should get a good mix of exercises that will help you build stronger healthier bones. I am so glad to have you subscribe🥰

[@marieannejacquelinekeough2549]

What is osteostrong please? Is it a med, an exercise program?

[@gigin8546]

@@marieannejacquelinekeough2549 It is a bone strengthening program. Google it to learn more and see if there's a location near you. I am new to it so I can't share any personal results. For me, I view it as an additional way to strengthen my bones naturally.

[@sarahmapes_bonebuildersystem]

@@marieannejacquelinekeough2549 Osteostrong is a franchise that has many locations. It is a center where there is some exercise work with vibration plates that have been calibrated for the specific needs of osteoporosis. The science for it is looking pretty good. It is a somewhat expensive thing to do. People generally go once a week and use a variety of vibration plates. You might want to look and see if there is a location near you and see what you think❤

[@gordonhalstead9846]

❤❤😊very good 👍 educational bone building system exercises by Dr will Cole thanks for sharing your wealth of professional 👍 knowledge

[@sarahmapes_bonebuildersystem]

Glad you found this video helpful!

[@PaintingThePieces]

Your information and presentation are always so reassuring. Many thx. I am now doing strength training and weight lifting 3X per week and trying to get at least 7500 steps per day. I will add the two that you displayed with this video. I was already doing to stand/sit exercise so it is easy to add the back extension. Does the sit/stand exercise benefit the same muscles/bones as the squat? TY!!

[@sarahmapes_bonebuildersystem]

It sounds like you are doing a wonderful job❤Keep that going! Yes, the stand/sit exercise is a form of a squat and it works your hips and glutes in a good way that builds strength❤

[@vince1229]

Animal protein, digestive enzymes, betaine HCL, saturated fats, vit K2, D3, magnesium, weight lifting, sleep.

[@annalane5430]

Yes. Yes. Yes. Digestive enzymes are always overlooked. They help us ABSORB what we eat. Betaine HCL is great to increase stomach acid to break down our food and kill unwanted pathogens. As we get older, our stomach acid and enzymes are reduced so we need supplementation to increase both. And electrolytes (RNA Reset ReMyte) for all those added trace minerals that our bones and teeth need.

[@lisalawson3647]

Thank you so much for this video and generously sharing your knowledge.

[@sarahmapes_bonebuildersystem]

It means so much to me that the information is helpful for you ❤

[@annhinson5670]

Thank you for the helpful tips on movement and spine health.

[@sarahmapes_bonebuildersystem]

I am glad you found the tips helpful ❤

[@RaquelMusicVideos]

Hi Sarah, your video is so very helpful. Thank you so much! I shared it to three people already and will share to my PT and Osteopath. Your opinion please: 1. what is the importance of taking digestive enzyme each meal? 2. I can't digest milk. 😢 It's too bad because it has a lot of calcium. 3. I don't want to take prescription drug for it, so I'm doing the best I can thru weight bearing exercises, taking calcium supplements in addition to eating calcium food. 4. I showed a few stretches that includes curving my back into a C shape to my PT and osteopath. They both said it's ok. So I'm really confused about the C shape. For instance, one of them is cat and dog exercise. 5. For a 90lb woman, how much protein do i need and how to meet that amount? Thank you!!!

[@sarahmapes_bonebuildersystem]

The general guideline for how much protein to consume is to take your body weight in pounds and divide that in half. That amount in grams is how much protein you should consume daily. For a 90 pound woman you want to consume about 45 grams of protein daily. ❤

[@Kaya-d3o]

Great education.wish you set up education for nutrition-vitamin supplements-exercise-lab to look for ,all in one for osteoporosis.thank you

[@sarahmapes_bonebuildersystem]

That is a really good idea! I should see about setting up some play lists with information grouped together.

[@sarahwickham8167]

I now see someone has mentioned the Liftmor study. I know the Professor. This is what people need.

[@yevgeniyaavayeva4852]

Thank you for information. Do you think it is safe to wear weghted vest if i have osteoporosis in my spine -2.8?

[@sarahmapes_bonebuildersystem]

You can absolutely wear a weighted vest with osteoporosis in your spine, but don't wear it all the time. You want to make sure that you have excellent posture while you are wearing a weighted vest. Choose a particular activity to do that ensures you will be able to hold good posture while wearing the vest. Some ideas include wearing a weighted vest while doing the dishes or perhaps going for a walk each day.

[@judithdrew4487]

What if you have scoliosis as well as osteoporosis?

[@marlabarden7193]

​@@judithdrew4487 I have the same question.

[@kamelagirdhari2793]

@@judithdrew4487 I have the same too

[@janetfarina6918]

This video is a nice public service. I hope to reverse my diagnosis. I have moderate scoliosis that I’ve had since childhoood. Do I need to adjust the exercises?

[@sarahmapes_bonebuildersystem]

The superman exercise at the wall may or may not need adjusting- if it is uncomfortable to do on the wall try adjusting it so that you are seated toward the front of a chair without your back leaning on anything. Take your arms out to the side and then bring your shoulder blades closer together. That adjustment should make it so that the exercises works with scoliosis.❤

[@kimmartin3669]

Thank You for sharing your wisdom and positivity .

[@sarahmapes_bonebuildersystem]

I am so glad you found it helpful❤

[@shireenmohamed2047]

Thank you. This has been reassuring; to know that you can do something to change an osteoporosis diagnosis. I look forward to more information. Any suggestions regarding the us of weights as I seem to end up with more back pain when i use the weights (2kg dumbbells)

[@sarahmapes_bonebuildersystem]

@@shireenmohamed2047 If hand weights are causing back pain I would skip them and try out using a resistance band instead. There are a couple of seated practices on my channels main page that use resistance bands. They also have weights mixed in, but skip the weights part. I hope that helps ❤️

[@radtechedu]

Many thanks for this very important info. I'm 75 and have progressed from osteopenia to osteoporosis. Very few providers have any notion of safe movement advice. I'm dealing with a primary doc who's trained to push bisphosphonates (which I took for several years in the past) which now are not an option due to dental implants I'm having done. I'm trying to use as many other tips like you mention to keep safe until I can decide whether to try Evenity or others. In the past I (along with many other women) was advised to quickly go off HRT in early 2000's as they thought it would cause heart issues. I missed an important window for HRT sadly.

[@sarahmapes_bonebuildersystem]

I hope that your dental implants are successful and that all goes well with that process❤ Once you get your implants finished you can consider how you feel about Evenity and figure out what to do. Using lifestyle to improve bone health is important and go be used with and without medication to help improve things.

[@deborahmiller2594]

I have been on Estrodial patch for 21 years. It did not prevent me from getting osteoporosis.

[@sarahmapes_bonebuildersystem]

@@deborahmiller2594 I am sorry to hear about your diagnosis. I think hormones can help, but they are not the full picture. Some of us have a hereditary predisposition and for others we never reached peak bone density when we were young. There are lots of things to consider when it comes to bone loss. Even when we have bone loss working on improving diet and exercise can still have a powerful effect and they can help reduce fracture risk significantly❤

[@jeanne819]

Thank you for the important video and sharing valuable info in a caring way. I was diagnosed osteoporosis age 50 refused meds now age 66. Age 64 thrilled to have an osteopenia diagnosis and know it was due to heavy dancing. Just had a test and osteoporosis again so discouraged but will take action. I had two hand breaks so suffering from osteoarthritis in both hands can barely write and I drive using 2 fingers only. Hands always in pain so can't use to press against walls or lift weights .. I did use a weight I carefully slip over hand and secure onto the lower arm and hope this will help. I will find dancing friends as my friends turning into slugs and not good for my health ! Thanks for the info on calcium citrate and 500 mg at a time. My new doctor did bloodwork and failed to run my vitamin numbers so clueless and need a new doc.

[@sarahmapes_bonebuildersystem]

I am so sorry to hear about your hands! I have rheumatoid arthritis and my hands are a regular challenge for me too. You can use your own body weight to build strength rather than picking up heavy weights that you could drop. You could try planking even at the wall on your forearms and it will still give you weight bearing exercise without having to pick something up. I am sorry that your doctor didn't order your vitamin levels. That is frustrating. I hope you are able to get the information from your doctor that will help you! What kind of dance have you enjoyed doing? Dance is a wonderful way to build strength and maintain your flexibility and balance!

[@jeanne819]

@@sarahmapes_bonebuildersystem thank you for writing and caring kind soul and sharing tips with planking using forearms will try this and I’m sorry you have arthritis as well very painful - I have a cream called Penetrex that helps a little nothing else. Will find a new doc hopefully soon to have those D levels checked. I do much freestyle dancing as music is the energy for my soul. Wishing you very Happy Holidays ❤️🎄

[@sarahmapes_bonebuildersystem]

@@jeanne819 Freestyle dancing sounds like fun! I need to check out Penetrex and see if that helps with my hands. Thank you for the suggestion! I hope you have very happy holidays too 🎄❤

[@supersec7]

Thank you! That was a really helpful and informative video. I've known for years I was at risk of osteoporosis, and had had a couple of bone density scans over the years. The last one showed I'd dipped just below the median so I now take biphospate once a month and a calcium citrate tablet daily. I do dynamic (Forrest) yoga for strenght and flexibility, though was initially alarmed to read yoga could be dangerous for someone with the disease. However I'd been doing it for years to felt it better to continue than stop, especially as I was only just below the median. However the exercises you've given will add to my routine.

[@sarahmapes_bonebuildersystem]

Yoga can be both a really good thing and a harmful thing depending on the movement. Keep doing what you are doing and adapt it to avoid doing poses that cause the spine to round. Picture anything that causes your spine to round in a forward fold. This could include plow pose, touching your toes, or a butterfly with a rounded spine. You can easily adapt by stopping at a flat back. If you come into child's pose make sure it is a wide leg child's pose that will keep your back from rounding and you will be in good shape. That will avoid any harm and keep you enjoying what you are doing in a way to have yoga be a good thing!

[@Tracybourke]

Hi Sarah, I am a 54 year old woman and I have diffuse Idiopathic Skeletal Hyperostosis D.I.S.H. I am not sure if you know what that is but my dexa scan showed I have oseopentia in my femoral neck. I am so stressed I don't know what exercises to do with this DISH and osteopenia. Can you please help me.

[@guillafisher3647]

Great video. I was never told these things

[@sarahmapes_bonebuildersystem]

I am glad you found this video helpful❤

[@KT-ml1sy]

Great information - thank you for this video! I was diagnosed with osteoporosis a year ago. I'm 59, on HRT, and fit. I've been working out pretty diligently since my diagnosis. Just last week I was diagnosed with degenerative disc disease by my chiro (from xray). He said not to wear my weighted vest, and generally avoid running and jumping. What are your thoughts on how to manage exercise for my osteoporosis and degenerative disc disease at the same time? Ty!

[@sarahmapes_bonebuildersystem]

I would start doing some exercises that will be good for both your disks and your spine. Creating extension of length through your spine will be good for both conditions. This means to reach your arms up over your head a few times a day. The other exercises that I would do bridge pose in both its active bonefit form and the restorative variation. Bridge pose is a slight inversion where your hips are above your head. This allows blood to flow back up along your spine. A little bit of that blood flow will be absorbed by your discs which helps to hydrate them which will be good for them. You could stay in a restorative bridge for 5 minutes at a time. The active working version should be held for about 30 seconds and it will help to strengthen your spine. I hope that helps❤

[@KT-ml1sy]

@sarahmapes_bonebuildersystem thank you so much for your detailed reply. I will start doing both! And subscribing to your channel. So often I watch videos where they say "leave your questions" but never actually answer them. Thank you for taking the time!

[@sarahmapes_bonebuildersystem]

@@KT-ml1sy Happy to help and share!

[@terryholland-u8c]

Great information

[@sarahmapes_bonebuildersystem]

I am so happy to hear that you found it helpful!

[@kimyoung3484]

Thank you ❤🌹♥️

[@sarahmapes_bonebuildersystem]

I am so glad you found this helpful ❤🥰

[@lunadelmar6544]

Excellent information ❤thank you for sharing

[@sarahmapes_bonebuildersystem]

I am so glad you found this video helpful ❤

[@susanridge9068]

Great information every patient should receive with their initial diagnosis. Thank you for sharing ! 😊

[@sarahmapes_bonebuildersystem]

I agree with you that every person who gets a diagnosis should have this information! I am so glad you found it helpful❤

[@LucyYoung-n3j]

❤❤😊 thanks for the Bone Builder video so informative thanks for sharing your wealth of knowledge 👍🙏❤️ Lucy watching 🙏👍😊❤️

[@sarahmapes_bonebuildersystem]

I am so happy to hear this you enjoyed this video and found it helpful for you❤🥰

[@sheilakallil6356]

Thank you for this very important information. 🙏🏼

[@sarahmapes_bonebuildersystem]

I am so glad you found it helpful❤

[@rezihemmesi9668]

Thank you so much for the helpful video and guidenceses. I recently diagnosed with osteoporosis.and my primary care suggests that I should take Foamex weekly. I want to know your opinion. Thanks in advance.

[@sarahmapes_bonebuildersystem]

There are several things to consider when deciding whether to take Fosamax. First, consider what your numbers are, and then how you feel about things. Doing the lifestyle things will help to improve your bone quality both with and without medication. Fosamax is designed to stop you from losing bone. That may be helpful for awhile, and it also may not. It is hard to tell that with limited information. If I were in your position I would ask my doctor what the long term plan is. Even if Fosamax is helpful for a few years, you need a long term plan to make sure that your bone quality improves, otherwise you could end up with thicker bones that are not necessarily high quality. You might also ask your doctor to do some bone marker tests to get a baseline that you can then compare things to later to see if you are continuing to lose bone or if things are getting better. I hope that helps❤

[@rainbowbridge5259]

Thank you so so much for soothing us with your gentle loving being ❤ i am looking for exersises to create an optimal daily home- routine and optimal accurate total osteo-moove-save video-library from you ❤ exactly as you share it ❤ also i need the a compleate osteo-grow-diet wich also include precise supplement intake, most easy to simply dayly repetition ❤ like most of us, i have to find out all by myself, as no medical true help is around. So again so so much for helping us Kindheart ❤

[@sarahmapes_bonebuildersystem]

Can you tell me more about your situation? Are you active or more sedentary? Can you easily get down to the ground or do you prefer exercises that stay in an upright position? I am happy to create some exercise videos, but it would be helpful to gauge what would be best for you❤

[@HusnaHaider-y5z]

Will try doing it Have bone on bone bad knees With osteoarthritis A senior

[@sarahmapes_bonebuildersystem]

I am inclined to think that bone on bone arthritis makes for painful knees. Do I have that right? I have rheumatoid arthritis in my hands and feet and I have pain both my hands and feet, but it isn't bone on bone... One thing you might want to try are some exercises that will strengthen knees and the area around the knees. If you were to modify the heel drop exercise to lifting up onto the balls of your feet (you can do this while holding onto something if balance is an issue) and then hold your balance on the balls of your feet. The muscles that engage when you do this strengthen both your calf muscles and the muscles around your knee to hold you in a stable position. I would try to hold that for 3 to 5 seconds and then lower down. Experiment with how hard or softly you lower back down- don't do anything that causes pain in your knees. If a harder drop is irritating then lower down slowly. It won't give you the impact part of the exercise but it might be a helpful thing for your knees. ❤

[@clairedavid5469]

Thank you for this video. I have severe (Dexa -3.7) osteoporosis. Fractured both hips. Spinal compression fractures. Severe spinal stenosis. My mother had severe osteoporosis. QUESTION: I am concerned with finding and being able to perform exercises safely. I do take magnesium bisglycinate and calcium citrate. Thank you so much

[@clairedavid5469]

..... Apologies... also supplement vitamins D3 and K2 in MK7 format. I take 20,000 units vitamin D3 daily, yet my blood levels of vitamin D are close to nonexistent. TY

[@sarahmapes_bonebuildersystem]

I am so sorry to hear about your fractures and what you are going through! To find a way to do these exercises safely move slowly in and out of them. If there is any pain that is an indication that an exercise is not a good one for you to do. Listen to your body. When an exercise doesn't work in your body, don't worry about it because there will always be another exercises to try out that will work in your body. ❤ Have you talked to a gastro about nutrient absorption? The amount of vitamin D you are taking and still not having a good amount of vitamin D is concerning. It leaves me thinking there must be something going on in your body that is causing a lack of absorption. Whatever that is probably also contributes to your bone loss. It seems like it is worth figuring out why your body isn't absorbing nutrients properly. This could be due to a medical condition, or even something like SIBO that can be corrected through medical treatment. I am not sure what is causing the lack of absorption, but it seems like something important to follow up with and figure out what is going on and what can be done to correct it. That will ultimately help improve your bone health too. ❤

[@clairedavid5469]

@@sarahmapes_bonebuildersystem Thank You for your response. You hit the proverbial 'nail on the head.' I carry MTHFR gene, along with several other genetic mutations. YES, I have difficulty with nutrient absorption via food (clean vegan diet) and supplements. My DHEA levels have also consistently been nonexistentent (barely measurable) for years. I have seen several endocrinologist ...... due respect to them, hw, I come away with "you (myself) are a medical mystery." I fall into the category of NORD (National Organization of Rare Diseases and Disorders) NOT a club to which one wishes to be a member!! Functional/integrative medical practitioners are what I need for guidance. Unfortunately, all I know are cash only, no insurance. Need to further research integrative holistic practitioners as to affordability. (I fall through the cracks of those of us with 'orphan conditions/diseases). I have been told John's Hopkins has programs researching the several rare (0.05%) population conditions. Thank you. Apologies for the length.

[@elmaalvear5238]

Awesome is Pilates good for those diagnose wt osteoporosis. I’m 70 and can still split-is it good to do that if u valve osteo thank u

[@sarahmapes_bonebuildersystem]

Pilates can be good for bone health as long as it is adapted to avoid movements that are not osteoporosis safe. There is a woman who is a Pilates teacher who has adapted Pilates in a way that is safe for bone health. Her business is Buff Bones. I think it is awesome that you can do the splits ❤

[@ThanhLipke]

Thank you so much ❤❤❤❤ ❤

[@sarahmapes_bonebuildersystem]

I am so glad you found this video helpful❣🥰

[@Orangecattabby]

Thank you! Was diagnosed 2 yrs ago and received zero info or guidance from my physician. Bone scan low again this year. This week, physician has suggested (through a call from her office staff) taking bisphosphonates. I’d rather try other methods as these drugs seem to have some not great side effects.

[@sarahmapes_bonebuildersystem]

@@Orangecattabby I am sorry to hear that your bone scan was worse this year. There are a lot of things that you can do naturally to help improve your bone health. I believe in listening to the wisdom of your body in figuring out the best path forward ❤️

[@saeedehfa2250]

1 million thanks for what you do and all of wonderful information .❤

[@sarahmapes_bonebuildersystem]

I am so glad you are finding these videos helpful❤

[@firstlast9654]

Long story in short: 1. Be careful not to injury 2. Eat: D vitamin, K2 vitamin, avoid carbohydrates (sugars and starches and alcohol) - anyway you'll eat carbohydrates, there are also in veggies! Eat probiotics to heal the gut for it could produce the necessary vitamins. 3. Move! Excercises from 13:46.

[@sarahmapes_bonebuildersystem]

This looks like a good list of things you got from this video! I love it❤

[@helendevita9001]

Is a rebounder a way to exercise?

[@helendevita9001]

A good way to exercise?

[@sarahmapes_bonebuildersystem]

@@helendevita9001 There are a lot of good ways to exercise. In many ways this depends on what you like to do. I believe it is helpful to do some weight training a couple of days a week. This could be hand weights that are used at home. It could also be other strength training like Pilates or yoga that have been specifically designed for osteoporosis. Regular classes for either Pilates or Yoga could potentially have poses that are not osteoporosis safe. It is also helpful to vary what you are doing a bit. You might also include some walking or other activities that you find fun like dancing ❤

[@sarahmapes_bonebuildersystem]

@@helendevita9001 Rebounding can potentially be helpful. Jumping has been shown to strengthen bone. That said, jumping also has the potential for injury so if you enjoy jumping hold onto to something while you do it and jump with control not super big jumps that are a bit on the wild side❤

[@chickenlittle829]

Best content on this subject I have seen…thank you!

[@sarahmapes_bonebuildersystem]

Thank you❤ I am glad you found this helpful🥰

[@barbadams6910]

Yes, thank you for such helpful information! I have osteopenia and i have been doing a very light jog 4-5 days a week. I know you've recommended a 45 minute walk, but what about a light jog?

[@sarahmapes_bonebuildersystem]

A light jog will have more impact and is a great thing to do with osteopenia! Keep that going❤

[@maryannmolinari5964]

i am interested in what you thoughts and experience is with the RX Fosomax, which my Dr. has recommended.

[@sarahmapes_bonebuildersystem]

Fosamax is part of a class of medications called bisphosphonates. There are plusses and minuses that come with this medication. In my opinion one of the plusses is that it is an easy medication to stop taking, so if your body doesn't respond well to it or if you decide it isn't something you want to do that is easy to do with this medication. Bisphosphonates with Fosamax included are designed to slow or stop bone from being broken down in your body. This has the potential to be a good thing, but there are several things to consider and ask your doctor questions about. Taking Fosamax for a few years has the potential to be helpful if you are working hard at improving your bone quality at the same time. If you don't work on improving bone health through diet and exercise at the same time eventually you will end up with old bone not being broken down that should have been broken down taking a bisphosphonate. This can lead to having "thicker" bones on a dexa scan but they are brittle and still at significant risk for fracture. THIS IS WHERE IT BECOMES REALLY IMPORTANT TO ASK YOUR DOCTOR WHAT THE LONG TERM PLAN IS FOR IMPROVING YOUR BONE HEALTH? It needs to include more that taking Fosamax for an indefinite period of time. I have clients who have taken Fosamax and worked on improving bone strength and quality through diet and exercise at the same time and also clients who have chosen not to take medication. There are some potentially problematic side effects that can come from taking a bisphosphonate, but they are rare. The clients I have worked with who have chosen to go the medication route have not experienced any of the more serious complications such as necrosis of the jaw. Fosamax has the potential to help and to cause harm depending on how long it is taken and what you choose to do either with it or without it. I hope that helps- there is never an easy answer when deciding what to do about taking medication❤

[@SorayaEbrahim-q1o]

Moving safely,watching where I go

[@patriciagriffin1505]

Please do a video on the vibrational plates thank you

[@sarahmapes_bonebuildersystem]

Absolutely! I have one on my channel and here is the link for it: kzbin.info/www/bejne/g17Jp6Gco7d7Y5Isi=UtCqhnNsZCY0ecsS

[@saeedehfa2250]

Thank you so much, dear Sarah for this wonderful information

[@sarahmapes_bonebuildersystem]

It is a pleasure to share and I am so glad it is useful❤

[@momiller7]

ty...I have wondered Why have I gotten this disease when I was always aware and active...a strong link which I never hear a mention of is ---poor finances.!!..for years I had a poverty level income as a sub teacher w. no benefits...it was not until I reached 65 and qualified for Medicare that I could even afford yearly dr. visits...even now at 72 it is still a financial struggle to pay my bills, buy nutritious food. and keep on going mentally, spiritually, and physically....mo from Calif 😂

[@LafemasonhomSy]

Very interesting

[@sarahmapes_bonebuildersystem]

I am glad you found this video interesting❤

[@HAP8647]

Thank you for your videos. I had a complete thyroidectomy in 2012. Will have to be on synthroid for the rest of my life. It's been life changing in a very bad way! I am now 73 and recently diagnosed with osteoporosis. Will not take bisphosphonates after doing my research. Taking calcium citrate supplements and just starting to monitor my food intake of calcium. Have been doing the Essentrics Classical Stretch routines 4x's a week. Will start your exercises. Any advise regarding the thyroid replacement hormones as it relate to osteoporosis? Thank you!

[@sarahmapes_bonebuildersystem]

You are not alone in needing to take Synthroid and bone health can still be worked on even with Synthroid. It sounds like you are doing a lot of great things for bone health like exercising and tracking your calcium intake from foods. Calcium citrate is a good form of calcium to take too❤ I am glad you found the exercises in this video helpful!

[@sarahmapes_bonebuildersystem]

In looking at thyroid replacement hormones you want to make sure that you don't get too many thyroid replacement hormones. Having too high a thyroid hormone level an increase the amount of bone that is broken down in your body, but as long as your hormone levels are monitored and regulated appropriately you should be fine taking thyroid replacement hormones. ❤

[@HAP8647]

@@sarahmapes_bonebuildersystem Thank you, Sarah! I just finished watching most of your videos. I will be doing some of your exercises. Thank you for all your help!

[@sarahmapes_bonebuildersystem]

@@HAP8647 I am glad you are finding these videos helpful! As you start doing these exercises, please reach out if you have any questions. I want to help ❤

[@shannonhall1465]

I don't know how much experience my personal trainer has with people with osteoporosis. He has me doing lat pull Downs on the machines and not a lot of free weights. Do you have any recommendations please?

[@sarahmapes_bonebuildersystem]

Lat pulls are a great exercise to do! I like that your trainer is having you do that. Other exercises to include at the gym are an overhead lift, a deadlift with careful correct form, and a back squat. The variety of different squats will help to strengthen your back along with your hips and thighs. I hope that helps❤

[@LesleyMowat]

Lat pull downs and seated rows strengthen the back in a way that will allow you to do dead lifts, squats and good mornings without injuring yourself. Back needs to be strong in order to progress with these OP reversing exercises. Good you are working with a trainer to learn proper form as well. Key weight lifting exercises are squats dead lifts glute drives reverse back extensors and good mornings but all areas of the body need to be strengthened.

[@sarahmapes_bonebuildersystem]

@@LesleyMowat This is great advice!

[@LalehSolaimanizadeh]

Thank you so much

[@sarahmapes_bonebuildersystem]

I am glad this video is helpful❤

[@architecturalheritage]

Thank you for the info, question please, can taking D3 and Calcium help bones?

[@sarahmapes_bonebuildersystem]

@@architecturalheritage Yes, without sufficient D3 our bodies can’t properly absorb calcium. Getting your doctor to check vitamin D levels once a year is important for tracking whether you need the maintenance amount of 800 IU daily or if you need more than that. With calcium I generally suggest taking calcium citrate because it is easier on the stomach and it is generally better absorbed by our bodies. You may want to track your daily calcium intake for about a week and then look at the average to determine how much calcium you need to supplement. I hope that helps ❤️

[@jayembee2109]

Thank you, very helpful and encouraging, will check the calcium calculator. I love my coffee, but should I switch to decaf?

[@sarahmapes_bonebuildersystem]

Scientific studies show that up to two cups of coffee a day will not negatively impact bone health. You can even justify it by adding bone healthy collagen to your coffee. Whether or not you switch to decaf depends... the caffeine in coffee can aggravate anxiety, so if you are feeling stressed out then switching to decaf could be beneficial. The thing with coffee is to keep it in moderation. That will help bones and also overall health.

[@JulieCody-y5r]

Good job! Thank you !❤

[@sarahmapes_bonebuildersystem]

I am so glad you found this video helpful ❤

[@gracehsiung6298]

Dear Sarah, this may be a weird question but I am taking a mental note to identify the “C” shape position in my day to day life. I can keep my back straight (also with a back bend) like what you demonstrated in some of the videos while picking up things from the floor or getting down on the floor, for example. But it is hard to keep the back straight when I put on my ballet tights because they are tight. You mention that you had ballet training so I guess you are the best person for me to ask this question. I have asked several PTs regarding the “Port de bras devant” with my condition (osteopenia) but never received an answer. I figure it is because they don’t really know ballet. Any advice is appreciated. Thank you! 💞

[@karronlaneNOLA]

thank you!

[@sarahmapes_bonebuildersystem]

I am so glad you found this helpful❤

[@peggytraeg]

Thank you for a great video. You recommended a Calcium supple to me and I really like it, because I do not get constipation from it. :)

[@sarahmapes_bonebuildersystem]

I am so glad to hear that your calcium supplement is working well for you ❤ That is a wonderful thing!

[@carolynarnott5002]

So calcium tablets do make you constipated

[@sarahmapes_bonebuildersystem]

@@carolynarnott5002 Calcium supplements can potentially make someone constipated. It is more likely with a calcium carbonate supplement than with calcium citrate. Calcium citrate is more easily digested and less likely to cause constipation. Calcium citrate is also more likely to get the calcium into our bones.

[@carolynarnott5002]

@@sarahmapes_bonebuildersystem Thankyou for your reply

[@janetharris2507]

15.02 14Nov Thx for video very helpful I would like to do weights but broke 2 ribs Picking up a bowl of water . I have arthritis in my knees so difficult to sqat

[@FastZoey58]

Hi, I have osteoporosis and was wondering what type of brace do u recommend to help with my posture keeping my shoulders back. Thank you

[@sarahmapes_bonebuildersystem]

There is a brace that looks good to me that is available to purchase at Amazon. The name of it is listed below. I encourage you to do exercises that will strengthen your postural muscles over time. That will be the best long term solution, but in the meantime, the brace below looks pretty good ❤ Omples Posture Corrector for Women and Men Thoracic Back Brace Straightener Shoulder Upright Support Trainer for Body Correction and Neck Pain Relief, Small (waist 26-34 inch)

[@carolkilarsky8908]

Great information 😊

[@sarahmapes_bonebuildersystem]

I am so glad this is helpful ❤

[@Natureburg]

Is tennis a good exercise for someone with osteopenia?

[@sarahmapes_bonebuildersystem]

Yes, tennis is a good activity to do with osteopenia. You want to make sure that you have the right footwear to make sure that as you are running back and forth across the court you will be less likely to trip and fall, but tennis will have impact for bones along with building strength and improving balance all of which are good things for bones ❤

[@Natureburg]

@ Thank You! 🌹

[@sarahmapes_bonebuildersystem]

@@Natureburg Anytime!

[@lorrainelee2909]

I am really looking forward to learning more from you. I am 68 and diagnosed with Ostioperosis, Ostioarthritis, and Hypothyroid. I also have 5 compressions in my spine. Diet conflicts present problems because sometimes what works for one can cause a problem with something else. My doctor & physio therapist have never mentioned anything to help prevent more injuries. I have learned so much in your presentation already & look forward to watching all the other videos. Thank you so much.❤ ❤

[@sarahmapes_bonebuildersystem]

I am so glad we have connected ❤ Diet can be a challenging thing to figure out. I really believe how we eat is individual and needs to take how our bodies respond to different foods and our food values into consideration. We can get our nutritional needs in a variety of different ways and it is so important to find the ways that are a best fit for us personally. Please reach out if you have any questions along the way. I want to help🥰

[@SorayaEbrahim-q1o]

Yes , arthritis osteo in hnds❤knobs in fingers

[@hassonsnell]

I am 66 and just got an osteoporosis diagnosis. I still haven’t even heard back from my doctor for almost a week so I have some anxiety. My L1 and L2 have a -3.5 T score which seems pretty bad. Is there a way to reverse some of that number with everything you describe? I already workout a lot and I consider myself in good shape. I think I am deficient in Calcium since I am on a plant based diet and rarely take Calcium supplements. I am of small stature and it runs in my family. Any input would be appreciative since I do not want to take prescribed medication. Thank you.

[@sarahmapes_bonebuildersystem]

It is possible to reverse bone loss. It is really important to make sure that you fill nutritional gaps in addition to the exercise part. The two pieces work hand in hand together. I encourage you to try tracking the nutrients you consume. That could help provide insight about where to supplement and if there are certain foods that you need more of. This can get better, You can do this!

[@brucktayetwoldemariam8208]

Is walking good. Pls let me know. Txs

[@sarahmapes_bonebuildersystem]

Walking quickly for an extended period of time say 45 minutes to an hour is good for hips. It does not do anything to strengthen the spine, but it is good for the hips. Walking is also good for balance, and it is good cardio, so it is good for the heart. I think walking is something to do, and I personally love going for walks, but we also need to do some sort of strength training. Doing weight training two to three days a week and then walking on the other days would be a nice combination for bone health ❤

[@deborahmiller2594]

Hello, I hope you still check and reply to the comments as it may have been a while since this video. I am almost 71. I have exercised all of my life, including with weights. How ever, I have had herniated discs since 1974 in L4 and L5. With exercise and chiropractic care I was able to live a great life. Now, with osteoporosis, I am unable to have chiropractic care. My calcium levels are right in the middle range and I take D. What messed me up was Proton Pump Inhibitors for GERD. These caused osteoporosis. I have pseudogout in my wrists from time to time, so my doc won’t let me take calcium. I just found out yesterday that I have spinal stenosis inL5 and S1 that is severe. I am at a loss how to get back to active and healthy. The only thing they are offering is the Prolia shots to which my dentist says he will drop me if I take it. I am going to go to physical therapy and hoping I can find one that is steady as where we live, they often rotate. Any suggestions would be very helpful. Thank you.

[@sarahmapes_bonebuildersystem]

Dental care is important, so if you do decide to take medication find a dentist that will work with you. Prolia is the most difficult medication to get off of. If you are unsure about medication ask your doctor about a bisphosphonate that is easier to stop taking. I am sorry to hear about GERD and the proton pump inhibitors. That definitely leads to bone loss, but sometimes with health we have to pick which thing is more pressing. I have some practices on here that might be a good place for you to start building strength. They are done sitting in a chair and use resistance bands. They are also likely to work with stenosis. I will share the two practices below. ♥ kzbin.info/www/bejne/jajYg5JjmrqJnassi=8QHMHcWGmikNx_T8 kzbin.info/www/bejne/bnOtdpuljM2Sn6csi=T6o30QT7dkUBF4Iz

[@ArlenePMCM]

I appreciate your videos so much. I have a question. I'm 72 with a history of six vertebral fractures, three in thoracic region which caused my upper back to "stoop". Is there ANYTHING I can do to reverse that curve? Thnx

[@sarahmapes_bonebuildersystem]

I can't say for sure whether or not your stoop can be reversed. Sometimes a stoop can be reversed and sometimes it can't. What you can do that would be helpful is to do some side stretches. Reach one arm up over your head stretching through your side body. Make sure that you do both sides. That will help to open up your thoracic region which is a good thing. Also reaching your arms up over head to create length in your spine is another good exercise for working on reversing the stoop. I hope that helps ❤

[@slimelove3493]

My mom got rid of hers by sleeping on the floor instead of the bed mattress. It was carpeted not hardwood and she would put a comforter down as a placemat and then no pillow and sleep on her back

[@ArlenePMCM]

@@slimelove3493 I thought about sleeping on the floor! If it worked for your Mom it sounds worth a try. Thank you!

[@sandrawearne7816]

Dear Sarah, I enjoyed your video very much, so thank you for putting that together for us. Can you recommend some good multivitamins for bone strength. There are many out there but they're all different and it's hard as a lay person to know which would be best for me. I realize it's going to be vary depending upon sex and age so I am 70-year-old woman 5 ft 7 and about 140 lbs.

[@sarahmapes_bonebuildersystem]

Supplementing is really individual. If you are looking for a good one and done AlgeaCal may be a good option. AlgeaCal is expensive, but for a one and done it is fairly good. With supplements it is best to know where your nutritional gaps are and then fill those gaps. You may or may not need to supplement a full 1200 mg of calcium. With vitamin D, it is the best plan to get a blood test from your doctor and then take the amount of vitamin D that is right for your body. Let me give you a brief overview of the most common vitamins and minerals people supplement for bone health. Take this list with you when you go look at multivitamins. You may find a much less expensive option than AlgeaCal and hopefully this list will give you an idea of what to look for in a multivitamin ❤ Calcium citrate usually under 500 mg at one time. Vitamin D3 anywhere between 800 IU up tp 2,000 IU depending on your blood work Vitamin K2 in the MK-7 form at around 100mcg Magnesium- the general rule of thumb is to take about half of what you are taking in your calcium supplement. Look for magnesium citrate.

[@sylviaaustin1432]

Thank you! I will make an appt to find out about the results of my bone desinty test. I will keep in toucj!

[@sarahmapes_bonebuildersystem]

I hope your test goes really well and I would love to hear about the results❤

[@Jude-y3p]

You should take K2 with the D3 for best absorption i

[@sarahmapes_bonebuildersystem]

@ Vitamin K2 in either the Mk-4 or Mk-7 form is another fat soluble vitamin that can be taken with vitamin D3. Vitamin K2 will help to get calcium into bones and to reduce calcification of the arteries which are all really good things for bone health. Vitamin K2 is not appropriate for everyone though- if someone is taking a blood thinner they need to make sure it is compatible with taking vitamin K2. Some blood thinners are compatible while others are not. When someone is not taking blood thinners, I am a fan of vitamin K2. I think it is a bone health superstar❤

[@Tracybourke]

Hi Sarah, I am 54 and have been diagnosed with Diffuse Idiopathic Hyperostosis D.I.S.H and i have osteopenia in my left femoral neck. I was wondering if you know of this condition and if you can help me. I dont know what exercises are safe and the food i can eat as DISH means also i have too much calcium in my body. Can you please help me.

[@sarahmapes_bonebuildersystem]

I am so sorry to hear about your diagnosis! Are you experiencing stiffness or pain? I have limited knowledge about D.I.S.H. From the understanding I do have, I would say it is important to move intentionally with slower controlled movements when exercising. It is likely okay to use hand weights and resistance bands to strengthen your spine without causing irritation. It would be helpful to work on exercises that will create extension through your spine. That will be good for bone health while also potentially easing stiffness from D.I.S.H. This looks like reaching your arms up over your head to stretch. You could do this with a resistance band as well. Working on improving posture and strengthening your postural muscles will help both bone loss and D.I.S.H. I encourage you to meet with a dietitian to plan out how to get the nutrients your body needs while also navigating the complexities of having too much calcium and bone loss at the same time. I wish I were more help ❤

[@Tracybourke]

@sarahmapes_bonebuildersystem Thank you so much Sarah for replying to me and giving me something to work with.

[@sarahmapes_bonebuildersystem]

@@Tracybourke I am glad you found it helpful❤

[@ninabual3692]

I had back surgery last year . I find my back is worse now then before my surgery. How i improve my flexibility?

[@sarahmapes_bonebuildersystem]

What kind of back surgery did you have? I am wondering if you have any hardware in your back that impacts how you move. You might start by reaching your arms up over your head. You can also try reaching one arm up overhead and then taking your arm across your body over to the side and then switching and doing the other side. That will keep your spine moving and increase blood flow to your spine which will gently work on increasing flexibility through your spine. Let me now how that feels in your body❤

[@annelieduffylindstrom7518]

Did not understand the calculator did not show any results after i filled the list, mabye it do not work in sweden?!

[@nanebanane5881]

Thanks, Thanks, Thanks

[@sarahmapes_bonebuildersystem]

Happy to share and I am glad you found this helpful❤

[@marilyskhalil9375]

Thank you

[@sarahmapes_bonebuildersystem]

I am glad you found this video helpful and I am happy to share❤

[@kikigirlkauai]

I know cancer afflicts one in four Americans. I did estradiol patch and 100 mg progesterone for almost a year. Then I see five very close friends who have cancer and four relatives or friends who I don’t kno get diagnosed with cancer. I decided that hormones at66 just are not worth the risk. I’m taking d3. K2 my 7 and grow bone supplement with strontium. I did yoga and weight lifting for most of my life. Covid made me lazy as my excuse. I can’t do hrt because my intuition says to not do that. I’m signing up for osteo strong here locally.

[@sarahmapes_bonebuildersystem]

I think supplementing and Osteostrong are good options. HRT is not appropriate for everyone and I believe in listening to your gut instincts about what is right for your body. There is not one way that each of us has to be. Instead there is a path that is right for each of us and it may be different than the paths taken by others. Listen to your inner wisdom. You have got this❤

[@susanfisher6939]

Thank you.

[@sarahmapes_bonebuildersystem]

I am glad you found it helpful❤

[@starrcrumpton6906]

I am paralyzed from the waist down. How do I improve my spine and my back bone density?

[@sarahmapes_bonebuildersystem]

There are exercises that you can do sitting in a chair that use hand weights and resistance bands that will help to strengthen your back and spine. I have a couple of videos that are done sitting on this channel that you may find helpful. Just ignore any of the seated exercises that I do with the lower half of the body. I will list the videos down below: kzbin.info/www/bejne/jajYg5JjmrqJnassi=FdLoNyA58r5DySbW kzbin.info/www/bejne/bnOtdpuljM2Sn6csi=mG13gyaeKUcVAevM