วีดีโอ

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 TH-cam 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❤

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.

I think it is helpful to know more about a person's background and their experiences and what makes them value what they value. I am glad you found my experience helpful❤

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

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❤

Variety with foods is a good thing ❤

I am so glad this is helpful ❤

Thank you❤ I am glad you found this helpful🥰

Having arthritis in your spine shouldn't make it so that you can't lift weights. It is important to make sure that you don't start out too heavy. Start out with an amount that feels comfortable for you and then gradually increase what you are lifting from there as it is comfortable for you. I have arthritis in both my hands and feet. With weight lifting sometimes I can curl my hands around weights and sometimes I cannot. I skip it when my hands are swollen and can't wrap around weights and I lift when I can get my hands to work. I invite you to experiment a bit and see if there are things you can do without irritating your back. With bone loss even when you have arthritis it is still important to work on building strength. Just make sure that you don't overdo it. Find what feels right in your body ❤

@sarahmapes_bonebuildersystem thanks for your reply! I have another question, I'm doing yoga, walk aerobics and soon Zumba. Do I still need to do your stretch exercise? I'm looking into finding a good gym.

@@Maggiepr64 You should get your stretching as part of doing yoga and you likely don't need something beyond that. Stretching is helpful for bone health in a few ways. First, it helps to be able to move from your hip in a way that protects your spine from coming into a rounded shape. Second, having flexibility will help to reduce the risk of injury overall. Third, flexibility will increase blood flow throughout different parts of your body which is good for maintaining your ability to move. I hope that helps❤

@@sarahmapes_bonebuildersystem it does! I'm only going once a week. Would love more but haven't found a place yet. Do you offer yoga online?

@@sarahmapes_bonebuildersystem I want to like to enroll in your course. My question is I have OA in the thoracic spine. Can you help me?

I am so glad you found this helpful❤

Congratulations!! That is awesome that you have been vegan for six years and your numbers look good ❤ I agree with you that it is possible to eat this way and to stay healthy and strong with careful planning and effort. It is wonderful that you are doing so well❤

I am so glad you found it helpful❤

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❤

@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!

@@KT-ml1sy Happy to help and share!

I hope your vibration plate helps ❤

Doctors will prescribe medication for people who are only in the osteopenia range. You are in the osteoporosis range, and it is normal for doctors to push medication. That is what is in their tool box to provide help. Being strong is incredibly important because it will improve your bone quality and reduce your fracture risk. That is helpful ❤ If you are comfortable not taking medication then watch where your numbers are while doing all the lifestyle things. If you numbers continue to move down then you might consider doing medication, but if they hold steady or go up that would indicate that what you are doing is working. There is not one way to do treatment for osteoporosis. What makes the most sense to you to do? What you think about things is the most important consideration when it comes to your health.

@@sarahmapes_bonebuildersystem But they only do the dexa scans every 2 years so I'm a little worried that I might wait and find the numbers get worse. I had a previous dexa which indicated osteopenia and I did try life changes but the numbers still got worse. IDK. Thank you very much for replying.

@@jobischwartz3824 Check in with Osteostrong and see if they have REMS coming through anytime soon. You are not obligated to sign up with Osteostrong in any way if you get a REMS done at one of their locations, but they seem to have partnered with REMS in some way. With the way you are exercising and feeling strong and comfortable, I would sure be curious to know what your bone quality is like... If you can get a REMS it might give you peace of mind that what you are doing is working. The other option is to try out medication. If you were to start with a bisphosphonate you have not made a long term commitment. Bisphosphonates are the easiest type of medication to stop taking if you decide it isn't for you. I hope that helps❤

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

I am glad you found me ❤ I do miss my grandmother! She was an inspiration to me and an amazing lady🥰 Please let me know if you have questions.

@sarahmapes_bonebuildersystem Thank you Sarah🙏😘

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❤

So glad this was helpful ❤

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

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❤

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 ❤

I am sorry that you found fault with the way that I do them. I have worked with personal trainers to make sure that I am doing them correctly. I believe squats are appropriate for some people and not for others. It is really personal and individual to determine which exercises are personally appropriate for each person. Also exercises look a bit different in every individual person's body.

I am so glad that you found this video helpful ❤

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.

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.

Yes I got my diagnostic by phone!

Mychart...😮

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

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 ❤

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

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

I am glad you found it helpful❤

Turmeric is a wonderful seasoning to add to foods that helps to lower inflammation. It also helps the brain to stay sharp and active. If you were to supplement curcumin, which is the active ingredient in turmeric, look for one that has black pepper (which contains piperine) that will increase how well the curcumin is absorbed by the body. It is generally helpful for all chronic diseases including osteoporosis to lower inflammation in the body, so turmeric is a nice addition if you are so inclined ❤

I am so glad you are enjoying my channel! With osteoarthritis you can do these exercises, but it is important to listen carefully to your body. If something hurts back up and don't do that particular exercise. The other option is to do fewer repetitions or to try the same exercises on another day when arthritis is not so inflamed. I have rheumatoid arthritis, and work with irritated inflamed joints in my body all the time... I find that some days are better than other days. I do more on the exercise front when I have less swelling. I find that it is really helpful to move slowly and carefully with arthritis. It helps me maintain my ability to use my body and I move at the pace that I feel like each day. It tends to be different for me from one day to the next. Do you have consistent pain? Does it vary from day to day?

@sarahmapes_bonebuildersystem I was in chronic pain from April to August. It all started with gastritis. I had no idea I had OA. Since my OA is in my thoracic spine doctors were useless at the time. That drove me into a major depression. After being released from a psycho ward I changed doctors. I was pain free just about all of August. I'm not in pain, just discomfort. Since I started taking turmeric supplements, yoga and walk aerobics. The discomfort is also gone. I can finally enjoy crafting, coloring, and watching tv, etc etc. All the doctors I was seeing were all confusing, contradicting and made me feel like my life was useless. I was even told the pain will never go away and to deal with it. Refused to give me a referral to see a Rheumatologist. He claimed my OA is mild stage 1.5. He even told me I could no longer read a book.

I am so glad you found this video helpful❤

I am so glad you are finding these videos helpful❤

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

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❤

I am glad this information is helpful❤

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

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

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❤

Stomping helps

@@karenzimmer7607 Stomping causes impact and is helpful❤

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

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 ❤

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.

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

Here are a few videos on my channel that show some exercises to do with a shoulder press with weights. Let me know if you are ready for more of them❤ th-cam.com/video/sFKvYqP_HCA/w-d-xo.htmlsi=haTmHknfoUjq3MBa th-cam.com/video/1s92Cxg4glo/w-d-xo.htmlsi=zNixyuZa8lCh2rMc th-cam.com/video/AIL0LEmqVqs/w-d-xo.htmlsi=bKR89pQad2VviCiZ

There is some debate about this in the world of bone health... When I teach exercise classes for better bone health I do not teach cat cow because of the spine rounding. I would caution against doing the cat half given that you have already had a fracture to be on the safe side. You can safely do the cow half and then leave your back at a flat back during the cat part of the exercise. I like versions of the cow exercise in both a sitting and a standing position. Would it be helpful if I make a short video demonstrating the variations of it that I teach?

I wish we did test bone density at age 30. It would be so insightful and helpful. I respectfully disagree about the scoring of the Z and T score. Comparing bone density to other people who are approximately your same age and weight is not as accurate a gauge since they probably also have bone loss. You are right that it is an "artificial number" of sorts to say that a specific number is peak bone density, but it is an average number that is used to represent peak bone mass. This means that using a T score compares a person to peak bone mass and that is a more accurate gauge for showing how much bone a person has lost. Bone loss is one gauge for determining fracture risk. The most common osteoporotic fractures are compression fractures in the spine which tend to have more to do with posture than with falls, so looking at bone loss in the spine is an important consideration when looking at overall fracture risk. You are right that DEXA does not measure bone quality. REMS tests do offer information about bone quality.

You are right that NASA believes in rebounding for astronauts. Astronauts develop space osteopenia that they are trying to recover from which is different from having osteoporosis. There is a scientific study that had women jump while wearing weighted vests and it showed an increase in bone density. The impact from jumping is "good for bones." I can also see that jumping would be good for improving balance which is a great thing for bone health. I don't generally recommend using rebounders because of the potential to have a fall or too strong of an impact on bones. The truth is it really depends on the severity of a person's bone loss whether rebounding is a good idea or not. Running is another great example of this principle. Running has impact and it builds bone, but once a person has osteoporosis running can actually have a large enough impact to cause a compression fracture. I have a client who has osteoporosis and she still runs... and she hasn't had a fracture from doing so. Jumping is similar to running in that it builds bone, but if bone loss is severe it also has the potential to also cause a fracture. Astronauts do no have the same severity of bone loss that a person with osteoporosis has. All of that said, it sounds like you are feeling good about what you are doing and you are seeing benefit from it. That probably means that rebounding is working well for you just like my client who running works well for her. If it is working, don't change it ❤

I am so glad it is helpful ❤