Top 3 Things You Must Do After an Osteoporosis Diagnosis

[@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?

[@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😮

[@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 ❤

[@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 ,

[@sarahwickham8167]

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

[@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🥰

[@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 ❤️

[@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❤

[@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🥰

[@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.

[@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❤

[@elizabethpreciado5874]

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

[@sarahmapes_bonebuildersystem]

I am glad this information is 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.

[@majelthesurreal5723]

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❤

[@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.

[@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!

[@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.

[@clevelog]

Thank you for an excellent presentation.

[@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❤

[@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❤

[@sheilakallil6356]

Thank you for this very important information. 🙏🏼

[@sarahmapes_bonebuildersystem]

I am so glad you found it helpful❤

[@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❤

[@kimmartin3669]

Thank You for sharing your wisdom and positivity .

[@sarahmapes_bonebuildersystem]

I am so glad you found it helpful❤

[@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.

[@ThanhLipke]

Thank you so much ❤❤❤❤ ❤

[@sarahmapes_bonebuildersystem]

I am so 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!

[@chickenlittle829]

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

[@sarahmapes_bonebuildersystem]

Thank you❤ I am glad you found this helpful🥰

[@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❤

[@lunadelmar6544]

Excellent information ❤thank you for sharing

[@sarahmapes_bonebuildersystem]

I am so glad you found this video helpful ❤

[@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?

[@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

[@JulieCody-y5r]

Good job! Thank you !❤

[@sarahmapes_bonebuildersystem]

I am so glad you found this video helpful ❤

[@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❤

[@marilyskhalil9375]

Thank you

[@sarahmapes_bonebuildersystem]

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

[@carolkilarsky8908]

Great information 😊

[@sarahmapes_bonebuildersystem]

I am so glad this is helpful ❤

[@cindyholmes8696]

I love squats. Thank you for the information.

[@sarahmapes_bonebuildersystem]

I am impressed that you love squats! Keep that going! It is a really good thing❤

[@irinap4405]

hello, what do you think about using exercices with a roll to relax and streach back ?

[@sarahmapes_bonebuildersystem]

I think relaxing the back can be a wonderful thing. Using a roll to do this could be great! Tight muscles can be the result of stress and getting the back to relax can help ease some of the tension. Also, for people who have both scoliosis and osteoporosis it is helpful to work on getting the back to relax before working on building strength ❤

[@irinap4405]

thank you

[@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❤

[@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!

[@susanfisher6939]

Thank you.

[@sarahmapes_bonebuildersystem]

I am glad you found it 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! 💞

[@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!

[@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❤

[@monarehayem5263]

I think we need weight resistance and jumping for those fit people this with the additional to all you said ❤

[@sarahmapes_bonebuildersystem]

I think weight bearing exercises is critical and for people who can jump that will also help build bone ❤

[@torigillispie9823]

I’m 69, have been a vegetarian for 40+ years, always exercised. I recently had a bone scan, and found out I have severe osteoporosis. I couldn’t believe it. My doctor wants me on meds. This last week I’ve done hours of research and have changed my eating. My question is, should I take the meds my Dr recommends. I’m very confused!!!!

[@IzzyPro16]

I’d love to know too since they always want to put you on meds first!

[@GoogleUser-fh8ek]

My doctor advised me to get daily Forteo injection for 2 years and switch to either Prolia injections every 6 months long-term or Reclast infusions yearly for 6 years. Should I do it?

[@sarahmapes_bonebuildersystem]

This is a really individual decision. How severe is your osteoporosis? Is your T-score below a -3.5? Forteo will build new bone and that may be really helpful depending on your situation. After using a bone building medication it is necessary to follow it up with 1-2 years of a bisphosphonate to make sure that you don't lose what you just gained. Prolia is a really difficult medication to get off of, but Reclast would be easy to stop after a period of time if you wanted to go that route. This decision is one you will have to make, but if you have more questions or would like to know more about any particular aspect of things, please reach out. I am happy to share anything I know❤

[@GoogleUser-fh8ek]

@sarahmapes_bonebuildersystem Thank you so much for your reply. Yeah, I have multiple t-scores below -3.5. I just worry about the risk of osteosarcoma if I use Forteo.

[@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 ❤

[@mrs.e3909]

Nutrition and aging vulnerabilities should be addressed when young girls first start their gyno appointments or are starting families. By the time we are of a certain age and pre to post menopausal it can become too late to prevetitively begin to meet the bone and nutritional needs that are crucial to our bodies in our golden years.

[@sarahmapes_bonebuildersystem]

I agree with you. I think it would be so incredibly beneficial to have doctors start talking to teenage girls about their bone health and the nutrients they need. I just had the opportunity to speak at a menopause summit about bone health and I think speaking to younger women would be helpful too ❤

[@shannonhall1465]

Sarah is twisting bad? My personal trainer at the gym has me doing twisting with resistance bands and it actually feels good for my posture. Also I bend forward to pick things off the floor. I do bend my knees , is that bad?

[@sarahmapes_bonebuildersystem]

As long as you aren't coming into a rounded shape when you bend over to pick things up you are good to go. Twisting is a whole topic unto itself... The general guidelines are that if you have osteoporosis you should not twist. Having looked at the research myself, the study that suggested twisting was problematic only referred to strong powerful twisting like the drive of a golf swing. Additionally there are two bodies of research that show that twisting is beneficial for the spine. Dr. Fishman's research has twists as part of each of the sets of exercises he has designed for osteoporosis. He firmly believes that twists are safe and help to strengthen the spine. The other body of research that is positive regarding twists comes out of a group of Italian researchers. They took cadavers and inserted sensors into their bones and then measured how much stress was placed on the bodies with different types of movement. They found that twisting put stress on the spine, but that it was significantly less than that of forward folding or coming into a rounded shape with the spine. We need to put stress on our bones in order to stimulate new bone growth. It just can't be so much stress that it causes fractures. Having looked at all of this research I believe that twisting is safe and good for the spine. I also believe that if you have any reservations about twisting that there are other ways to strengthen the spine and that you should not do anything you fell uncomfortable doing. It sounds like you are feeling good doing the twists at the gym, and I would keep doing them ❤

[@MsBuffalopoo]

Can you talk about how having an A1c higher than 5.7 puts one at risk for osteoporosis? And what to do about it. Metabolic syndrome is HUGE in the USA. When I see the picture on this video of someone's pantry shelf I see foods that turn into sugar, like popcorn and pasta.

[@sarahmapes_bonebuildersystem]

Yes, I think that is a great idea! I will write it down and add it to my list of videos to make ❤

[@sandragwyther8200]

Has anyone here had a diagnosis of hyperparathyroidism, gotten osteoporosis (mainly kyphosis with no fractures in the spine)just fractures in the feet and ribs; had surgery 4 years ago and been able to reverse everything. I must note that with this diagnosis it was almost 15 years before they found it. I was put on a celiac diet(later found out I didn't have it), had mulitple kidney stones(have to get my calcium from diet and haven't made any new ones but keep passing the ones I have about 20 in total). I am very discouraged at age 64 wondering if I will ever recover. My grandmother had osteoporosis and my mom who had celiac disease has had multiple spinal fractures and a broken knee and elbow from a fall. Any advice??

[@sarahmapes_bonebuildersystem]

I can see that you are waiting for others who have experienced more of what you have experienced and I hope people will chime in with their thoughts! I am sorry that your experience of getting the diagnosis has been so frustrating. My advice is to take this one day at a time. Bone health can get better at age 64. It is important to make sure that you are getting everything nutritionally that your body needs and to regularly do some form of weight bearing exercise ❤

[@farrahfrench7690]

Hi there, I have been trying to find a Bone Fir certification in Orange County, CA to no avail. Any ideas?

[@sarahmapes_bonebuildersystem]

I would try looking at the Bone Health and Osteoporosis Foundation and finding the list of BoneFit certified fitness instructors. If you can't find a list from there call them. They have a phone number and I would think they will be able to help you find one in your area. Not all of the BoneFIt fitness professionals are listed on their website. There are also physical therapists that are BoneFit certified. They may or may not be listed on the website, but if they are not, I would think they will be able to help you over the phone. Let me know how it goes ❤

[@NanT-k4d]

I have T11 T12 fx is ur video all applicable

[@sarahmapes_bonebuildersystem]

Yes, you need to get medical approval post fracture to start an exercise program, but everything is applicable. Moving safely after having a fracture is essential. I am sorry to hear that you had a fracture. I hope you heal quickly ❤

[@kellyshanahan8139]

I can’t find the calcium tracker you spoke of?

[@sarahmapes_bonebuildersystem]

www.osteoporosis.foundation/educational-hub/topic/calcium-calculator I can't put it in as an actual link in the comments. If you copy and paste what is above you should be able to find it though❤

[@pattyflowers7112]

I already have the fracture in my spine! I need to go to exercise but worried about another fracture . Mine is at 12 t I think.. I had trouble for years with hurting right at my bra line. In soo much pain at times in tears😢.. please advise what exercises I can safely do! I am on calcium n vitamin D3 .. I am 86 n a class at senior center ?? Not rough some sit down n standing exercises.. advise please!!

[@pattyflowers7112]

Too many side effects from the meds they want me to take!!

[@sarahmapes_bonebuildersystem]

I am so sorry to hear about your fracture! This can get better, and you are not alone. In the class you are taking at the senior center make sure that you don't do any exercises that cause your spine to round because those could lead to another compression fracture. This includes doing things like reaching down to touch your toes even from a seated position in your chair. Other exercises are all safe to do at your own pace. Listen to your body. If something doesn't feel right then don't do it. Exercises that you want to focus on are exercises that will strengthen your back and postural muscles. Reaching your arms up overhead is a really good movement to do for strengthening your back. This is good to do on its own and with a resistance band. I actually have a video that will come out later this week that is a short seated practice that uses a resistance band and a set of small hand weights that would be a great practice for you to strengthen your back which will help reduce fracture risk. Keep an eye out for that one when it comes out. I hope this is helpful, please let me know if you have questions when the practice comes out later this week ❤

[@theresatomasello1843]

Thank you! Now I know how to spare my spine after just being told it is osteoporotic.

[@sarahmapes_bonebuildersystem]

Knowing how to spare your spine is a huge thing! It really does reduce fracture risk. I am glad you came across how to move safely right after learning you have osteoporosis❤ Please reach out if you have any questions.

[@joanneclark8256]

Is collagen OK to help bones ?

[@sarahmapes_bonebuildersystem]

Yes, collagen is an important part of our bones. Fortibone has been scientifically tested and has been shown to improve bone density at both the hip and the spine. Look for Fortibone as an ingredient in collagens. Fortibone is available in a variety of different supplements.

[@1STBUCKLEY]

Uk needs to scan before menopause

[@sarahmapes_bonebuildersystem]

It would be incredibly helpful if medical insurance would start scanning bone health prior to menopause. Earlier scanning would make bone health something people think about earlier when they have more time to improve things.

[@kaseyberg4022]

Could you please address fluoride in our water and toothpaste? I read it is harmful to our bones.

[@sarahmapes_bonebuildersystem]

Fluoride is a bit mixed when it comes to bone health. It depends on the amount really. In small quantities like in drinking water and toothpaste it can actually be good for our bones. Fluoride can help to prevent tooth decay and in small amounts can actually help stimulate new bone growth. In large amounts like over 4 mg/L then fluoride can lead to pain, stiffness, and in rare instances abnormal growth of bones. In large amounts fluoride is still causing bone growth just weird bone growth... So, a little bit goes a long way❤

[@deetin3658]

And weight bearing and bikes and aerobics.

[@sarahmapes_bonebuildersystem]

Weight bearing is essential. Bikes can be a fun way to get an aerobic workout. It is important to know that cycling is not enough impact to stimulate new bone growth. I believe it can still be a valuable part of any workout regimen, but it is important to know what each part of the workout is doing for us❤

[@joanneclark8256]

How to fix posture??

[@sarahmapes_bonebuildersystem]

Actually fixing posture is a process that takes time and patience. This is because building strength in any part of our body takes work. TO fix posture work on exercises that will strengthen your back, core muscles, and glutes. Each of these muscle groups work together to provide support for our spines. There are a couple of back strengthening exercises in this video. Bridge pose and squats will help to strengthen glutes. With core work it is essential to avoid exercises that cause the spine to round. Planking is a good alternative that strengthens tummy muscles. Planking can be done on the floor, at the wall, or leaning against a kitchen counter. ❤

[@Atliermia]

It is very Sad... Rebounds of Osteoporises. 15 years ago, I was Osteoporipenio. Neglect of my primary Doctor, full rebound Osteoporises. Now I don't Care.. Take FOSAMAX and Cslcium supplyment with K2. Try not get any fructure...

[@sarahmapes_bonebuildersystem]

I am sorry that you ended up in this situation. I hope that given where things are now you won't have any fractures ❤

[@yenski2012]

I tried the superman exercise and I found it very hard to do. The right part of my back hurt and I keep my back and my arms flat on the wall. 😞

[@sarahmapes_bonebuildersystem]

If something hurts then don't do it. There are other ways to work on strengthening the muscles in your back. You might try using a resistance band and holding it out in front of you and then pulling it apart, or seeing what happens when you try and lift a resistance band over your head. These exercises cold strengthen your back muscles in such a way that you might build enough strength to try out some of the wall exercises again or maybe you just decided that the wall exercises are not the way you want to go. The important part is finding exercises that do work in your body. It is okay if some exercises don't work because there are others that will. Never feel like you are missing out on something because a particular exercise doesn't work. The goal here is to find exercises that do work and there is more than one way to approach things. Let me know if you have questions about what I am suggesting❤

[@chickenlittle829]

It’s not easy for an old ballet dancer to stick out her derrière…but we have to do what we have to do!

[@sarahmapes_bonebuildersystem]

I know just what you mean! I danced for nine years while growing up. Together we can work on better alignment for our spines❤

[@jbondy6395]

Also do overhead press with weights, dead lift, and eat meat. Vegetarianism gave me osteoporosis.

[@jenniferhutson8579]

Not all vegetarians get osteoporosis so it is NOT vegetarianism that is the cause.

[@sarahmapes_bonebuildersystem]

Doing the overhead press with weights is a great exercises to do! I am impressed that you are doing that! You are right that it is a lot easier to get all the nutrients that the body needs eating meat. I work with people who eat meat and who don't and it takes real diligence to make sure a person is getting everything they need if they don't eat meat. I am so sorry that you got osteoporosis from eating a vegetarian diet. You tried so hard to do the "right thing" and it didn't go so well... I appreciate you sharing your experience❤

[@karenzimmer7607]

Stomping helps

[@sarahmapes_bonebuildersystem]

@@karenzimmer7607 Stomping causes impact and is helpful❤

[@keilana6]

Have little knowledge or experience in strength training - my insurance requires a high copay so hard to get proper instructions along with proper exercise instructions.

[@angelajohnson8739]

Russian twist exercise not safe?

[@sarahmapes_bonebuildersystem]

I would avoid the Russian twist exercise with osteoporosis. It has potential to cause the spine to round which we want to avoid. There are other safer ways to do core exercises and twists with osteoporosis❤

[@slimelove3493]

Strength training is the natural way of life in places like Italy, Asia, where you traverse staggering distances and heights to just get around on a daily basis. Yes cars are great and convenient but they are not our natural habitat

[@sarahmapes_bonebuildersystem]

Walking every day is great! It is also important to work on strengthening your arms and spine. Walking doesn't really address those parts of the body, but walking is really good for our hips❤

[@1STBUCKLEY]

Bones are not just calcium. Plenty of other stuff needed

[@sarahmapes_bonebuildersystem]

I agree with you that many nutrients and weight bearing exercises are needed❤

[@ontheotherhandgeorge8800]

Jumping exercises. Why isn’t this taught? Teach it!! Jump

[@sarahmapes_bonebuildersystem]

I will add it to my list of videos to make. There is interesting research that was done about women who wore weighted vests and jumped and saw improvement. Thank you for the suggestion!

[@LisaMoo54]

This is good information but you might want to correct your pronunciation of the word "spinous". As a Chiropractor, I can tell you that it is pronounced "spine" "us". There is no extra "u" in there or it would be "spinuous". Mispronouncing such a basic word could devalue the veracity of the rest of your presentation.

[@sarahmapes_bonebuildersystem]

I appreciate you taking the time to share the correct pronunciation with me! Usually I worry that I will mispronounce some of the amino acids... Thank you❤

[@vidyasonavane9602]

Great information/ insights. One suggestion: talking negatively about doctors is not the right way to start a video. No one gets diagnosis of osteoporosis over the phone.

[@gracehsiung6298]

I believe she meant specifically her mom’s doctor. Honestly, although your suggestion is valid, what she said reflects myriad of situations. I think the doctors are more restricted to what they can do these days. Think about the time they are allowed to spend with each patient.

[@sarahmapes_bonebuildersystem]

I am sorry that you found my comment negative about doctors. I didn't mean it in a negative way. I think doctors are put in an impossible situation with too many things they have to get done. I think doctors are doing the best they can with what they have to work with. I was only trying to comment on the overwhelming feeling that many people have when they get a diagnosis and they feel unsure of what they are supposed to do next. I will work on being clearer with my intention in future videos... I appreciate the feedback. I actually have several clients who were given their results over the phone and told that prescriptions were sent over to the pharmacy for them. I am so glad to hear that your experience was better than that! Being told your results in person is certainly preferable to getting a phone call.

[@liaciba6388]

Yes I got my diagnostic by phone!

[@sheilaramsey846]

Mychart...😮

[@sarahmapes_bonebuildersystem]

@@sheilaramsey846 Let me know if you have any questions. Looking at your chart and getting a diagnosis can feel a bit overwhelming.

[@bethreed281]

How much does genetics play into osteoporosis? I ask because my mother had it, no fractures but told an IV medication every 3 months or so. That being said I do basically everything right, calcium, meat Vitamin d, K2, walk 15,000 steps daily, strength training and am coming off of 11 weeks post shoulder replacement due to arthritis. Have to do the left next and carpal tunnel on both sides. I have had knee, hip, and bunion, really I don’t get it. Any insight? Thankx, Beth, 68 years on the ninth😅😅😅😊

[@sarahmapes_bonebuildersystem]

This is a great question! Genetics has a significant role in developing osteoporosis. Both my grandmother and my mom have osteoporosis. How thick a person's bones are initially is a genetic contribution. I am short and petite like my mom and my grandmother. Genetics can contribute by as much as 60%. Even with a genetic predisposition there is so much that we can do to reduce our fracture risk and to ensure that the bone we do have is high quality. It sounds like you are working hard at doing those things. Keep it going! It will make a positive difference❤

[@joanneclark8256]

What calcium is good in food

[@sarahmapes_bonebuildersystem]

@@joanneclark8256 This one depends on whether or not your body does well with dairy. If your body does well with dairy try out Greek yogurt or cultured cottage cheese. Cow's milk is also a good source of calcium. Yogurt, cultured, and fermented foods have the added benefit of helping our guts to better absorb nutrients. If your body doesn't do well with dairy, then I encourage you to try out Bok Choy. 1 cup of cooked Bok Choy will give you about the same amount of calcium as a glass of milk. Other foods rich in calcium include broccoli, Brussels sprouts, cooked kale, sprouted almonds, and blackstrap molasses. I hope that helps get you going ❤

[@katrina48]

It would be helpful if you demonstrate the wrong movement as well.

[@sarahmapes_bonebuildersystem]

Great suggestion! I will make a video showing what is not safe to do with osteoporosis❤

[@ganglioncyst2]

Is walking with a weighted vest good idea?

[@sarahmapes_bonebuildersystem]

Walking with a weighted vest can be a good idea provided you are able to walk with good posture. It is important to be be able to hold yourself upright. Brisk walking is good for our hips, but generally doesn't do anything for the spine and when a weighted vest is added for walking it has the potential to improve the spine while walking too which is a good thing❤

[@1STBUCKLEY]

Don't take the meds. High cases of jaw fractures due to the meds.

[@sarahmapes_bonebuildersystem]

Necrosis of the jaw certainly happens, but it is rare. For the people it happens to though it is incredibly difficult to go through. Getting regular dental exams every six months can help monitor jaw health and potentially protect from anything bad happening.

[@sarahwickham8167]

The exercise advice is sad. She is not a PT or physio. The research says lift BIG weights. Do impact training. Improve balance. Best way to improve grip is chin ups, not silly band exs. This is my speciality.

[@DenekiLakes]

Who are you? Why would I trust you. I did not hear a name. Qualifications? Training?

[@sarahmapes_bonebuildersystem]

I am sorry that you missed that. I shared my background toward the beginning of the video. My name is Sarah Mapes and I am a nutritional health coach through the Institute for Integrative Nutrition. I am also a 500 hour trained yoga teacher with additional training that is specific to osteoporosis and yoga. I am also a BoneFit certified fitness instructor. I come from a background of at least three (that I know about) generations of women who have had osteoporosis and fractures. I took care of my grandmother for the last ten years of her life and she had two hip fractures during that time. I got to experience how life changing fractures can be with my grandmother. After my grandmother passed away I became a yoga teacher and one of my teachers was also a physical therapist. She mentioned research that had been done about how yoga could be used to help with osteoporosis. I remember feeling stunned because up to that point I didn't realize there was anything a person could do to improve bone health. I took care of my grandmother before KZbin and the only information that I had to work with was what we got from her doctor which wasn't much. When I realized there were things people can do to improve bone health I knew I wanted to help people improve bone health through lifestyle changes (diet and exercise). It is my hope that I can help other people have the knowledge and help that my grandmother and I did not have and that it will help other people have a higher quality of life and reduce their fracture risk❤

[@deetin3658]

69 no factures ever. Eat well and vit s

[@sarahmapes_bonebuildersystem]

That's wonderful! Keep it going❤

[@Mmm...yummymummy]

Too bad it didn'tcwork on your xhin. What do you know? Are u a bone dr.? Nooo.

[@sarahmapes_bonebuildersystem]

I am a nutritional health coach and fitness instructor. I have learned what I know about bone health after my family experiences with fractures- the painful hard way. I hope to help other people have the knowledge that my grandmother and I did not have. I think it is really important to work with medical professionals. I see my role as a health coach as helping to educate and implement what medical practitioners prescribe for their patients. My BoneFit training is designed to help people continue making progress when they are done working with a physical therapist.

[@anercativo7141]

Thank you

[@sarahmapes_bonebuildersystem]

I am so glad you found this video helpful❤