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.
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 ❤
@@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!
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.
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❣
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.
@@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!
@@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❤
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.
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 ❤
@@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 ❤
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😮
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
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❤
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.
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.
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❤
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 ,
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. ❤
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🥰
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.
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❤
@@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! 🍃♥️🍃
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.
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!
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
@@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 ❤
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.
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.❤ ❤
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🥰
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 👍
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?
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
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.
@@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 ❤
@@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❤
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!!
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❤
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.
❤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!😊
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.
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.
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.
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.
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.
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. ♥ th-cam.com/video/WwuR_-eUVgI/w-d-xo.htmlsi=8QHMHcWGmikNx_T8 th-cam.com/video/8BJEhoWh_iE/w-d-xo.htmlsi=T6o30QT7dkUBF4Iz
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!!
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 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.
@@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❤
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.
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 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❤
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.
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!
@@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 ❤️🎄
@@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 🎄❤
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.
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❤
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.
@@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 ❤️
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!
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!
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!
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!
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. ❤
@@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!
@@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 ❤
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.
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?
@@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 ❤️
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.
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!
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 ❤
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❤
@@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.
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
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.
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.
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.
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❤
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
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
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?
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❤
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.
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)
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 ❤
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 ❤
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 😂
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??
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 ❤
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! 💞
Anyone😊I Have double Scoli & 4 reconstructive surgeries (titanium rods & screws&bolts) since age 27 to 56 (now 67), osteoporosis & arthritis. In accident 1 yr ago which broke hand, elbow & shoulder & gave me CRPS, so exercise went out the window. Now everything I do, grocery shop, even a walk 1/2 mile puts me back in bed. 😢 The only deficiency I know I don’t have is D. I don’t know where/who to consult. Thnx for any advice!!
There is a blood test that will pan all of your vitamin levels. You might ask your doctor about getting a test like that one done that will look at all your vitamin levels. You might also ask about your calcium blood level. I am so sorry to hear that you are experiencing so much pain.
I am 87 and I worry about doing some of the exercises because I have a long-standing hiatus hernia which can be aggravated by certain movements or lifting things. My posture is quite upright .
Having good posture is a wonderful thing and that on its own will significantly help reduce your fracture risk. I would find the exercises that do work in your body and avoid anything that causes irritation. There is no reason to do any exercise that does not work in your body. There are exercises out there that will work in your body and we should find those ones for you❤
@ I should have said that I had a nasty fall three years ago and broke my hip, which was no surprise considering I’d crashed down hard on it! While in hospital they told me I had osteoporosis , which was news to me! Since then I’ve been doing gentle (ish) exercises and walk with a stick, but muscles need improving.
@@eileenthompson7922 I am so sorry to hear about your fall and hip fracture! That is really rough! It sounds like you are working hard at doing what you can and that is a really good thing❤ There are a lot of strengthening exercises that can be done sitting in a chair if needed too. I have a short seated practice that was supposed to come out this week that uses a set of hand weights and a resistance band, but with the holiday, my husband hasn't got it edited yet... hopefully that will happen soon. Keep an eye out for that because it may help you do the strength building you are looking for in a safe and accessible way🥰
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.
I found out I have hyperparathyroidism. 😮 now I’m waiting for a surgeon to schedule my treatment. Taking calcium and vitamin D also I exercise and eat most of my calcium in the food I choose. I have a long road to go still before we can treat the osteoporosis.
I am so sorry to hear about your hyperparathyroidism diagnosis. Sometimes we need to prioritize other medical issues over bone health. We just do the best we can and deal with things as we can. I wish you quick recovery from your procedure and that all goes well❤
@@sarahmapes_bonebuildersystemThe hyperparathyroidism is related to bone health- not enough calcium in blood, parathyroid is in overdrive taking ca out of bones to keep blood ca levels right.
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?
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❤
@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.
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?
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 ❤
These exercises could actually be done every day. You want to work you way up to 10-12 repetitions in one set. Gradually over time see if you can work your way up to 2-3 sets each day. Looking at the minimum threshold aim for 3-4 days per week with however many your body is comfortable with ❤
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 ❤
I am sorry to hear about your lumbar diagnosis. You are young and potentially have time to significantly improve your bone health. I encourage you to ask your doctor to look for underlying causes for your bone loss. Is it possible that there is an underlying health condition that is causing your bone loss or a nutritional deficiency? Figuring out what is causing your bone loss could really help you figure out what your next steps should be. As you figure this out, please know that I am here and happy to answer questions❤
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 ❤
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!!
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 ❤
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❤
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.
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 ❤
I am sorry to hear about the arthritis in your hands. Arthritis in hands is painful and frustrating to deal with. I have rheumatoid arthritis in both of my hands and feet that is challenging. Sometimes there is too much swelling in my hands to grip weights but other days I can manage to wrap my hands around them. I do a lot of planking to get weight bearing exercise for my bones and body. Planking can be done at the wall, the kitchen counter, or down on the floor. Sometimes we have to figure out ways to work around limitation with our bodies, but there is usually a way to do that ❤
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!!!!
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❤
When I brush my teeth I stand on one foot, then the other, switching every 30 seconds that the toothbrush is running. The sink counter is right there if I need stability.
Electric toothbrush? I did something like this and too late found out electric toothbrush was wearing out my tooth enamel which gave me toothache for first time in decades. And it's permanent damage! Electric toothbrush needs light hand and only short run.
Very helpful video. I just got diagnosed with osteoporosis. I'm 67. I have a history of it in my family. Thank you!
I am so glad you found this video helpful! Things can really be okay family history and all ❤
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.
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 ❤
@@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!
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.
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❣
Hi. What supplements are you taking? Thanks in advance
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.
@@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!
@@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❤
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.
I am so glad this is helpful ❤
Great video. I was never told these things
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.
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 ❤
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.
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
@@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 ❤
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😮
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
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❤
@@sarahmapes_bonebuildersystem thanks so much ❤️
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.
I am so sorry to hear about your fractures. How are you healing? How are things going for you?
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.
I am so happy to hear that you found this video and the demonstrations helpful❤
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.
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❤
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 ,
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. ❤
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🥰
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.
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❤
Helpful! Docs that don’t provide this information are straight up negligent. Sharing this valuable information with my daughters! Thank you!
I am glad to hear you found this information helpful❤
@@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! 🍃♥️🍃
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.
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!
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
@@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 ❤
@@sarahmapes_bonebuildersystem Thank you for your kind words Sarah.
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.
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❤
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.❤ ❤
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🥰
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 👍
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?
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
Knowing what to do to not hurt ourselves is really important. I am so glad to hear that you found this video helpful❤
Great explanation! I have osteoporosis at 2T-T5. Good exercises.
I am so glad this video had a good explanation and that the exercises are helpful❤
May be good idea to do all these suggestions even before diagnosis of osteoporosis, I have osteopenia & I’m trying to boost bone health.
You are so right about that❤ The sooner someone starts working on improving things the easier it is to improve bone health.
Thank you for this great videos! Truly appreciate your extensive researches 💕😊
I am glad this information is helpful❤
Your voice is soooo calming and comforting. Thank you for all the knowledge.
Thank you, that is such a kind thing to say! I am glad you found this video helpful ❤
Thank you for an excellent presentation.
I am so glad you found this video helpful❤
Thank you, Sarah, for this great information. God bless you ❤
It means so much to me that this information is helpful for you ❤
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.
This looks like a good list of things you got from this video! I love it❤
Is a rebounder a way to exercise?
A good way to exercise?
@@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 ❤
@@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❤
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!!
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❤
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.
That is a wonderful thing❤ Finding a supplement that works well for your body makes all the difference in the world!
❤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!😊
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.
Thank you for the helpful tips on movement and spine health.
I am glad you found the tips helpful ❤
Animal protein, digestive enzymes, betaine HCL, saturated fats, vit K2, D3, magnesium, weight lifting, sleep.
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.
Thank you so much for this video and generously sharing your knowledge.
It means so much to me that the information is helpful for you ❤
Great education.wish you set up education for nutrition-vitamin supplements-exercise-lab to look for ,all in one for osteoporosis.thank you
That is a really good idea! I should see about setting up some play lists with information grouped together.
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.
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.
Thank You for sharing your wisdom and positivity .
I am so glad you found it helpful❤
I now see someone has mentioned the Liftmor study. I know the Professor. This is what people need.
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.
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. ♥
th-cam.com/video/WwuR_-eUVgI/w-d-xo.htmlsi=8QHMHcWGmikNx_T8
th-cam.com/video/8BJEhoWh_iE/w-d-xo.htmlsi=T6o30QT7dkUBF4Iz
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!!
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🥰
What is osteostrong please? Is it a med, an exercise program?
@@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.
@@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❤
Excellent information ❤thank you for sharing
I am so glad you found this video helpful ❤
Thank you for this very important information. 🙏🏼
I am so glad you found it helpful❤
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.
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.
I have been on Estrodial patch for 21 years. It did not prevent me from getting osteoporosis.
@@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❤
Moving safely,watching where I go
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.
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!
@@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 ❤️🎄
@@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
🎄❤
Best content on this subject I have seen…thank you!
Thank you❤ I am glad you found this helpful🥰
❤❤😊very good 👍 educational bone building system exercises by Dr will Cole thanks for sharing your wealth of professional 👍 knowledge
Glad you found this video helpful!
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.
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❤
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.
@@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 ❤️
Thank you so much
I am glad this video is helpful❤
1 million thanks for what you do and all of wonderful information .❤
I am so glad you are finding these videos helpful❤
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!
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!
Great information every patient should receive with their initial diagnosis. Thank you for sharing ! 😊
I agree with you that every person who gets a diagnosis should have this information!
I am so glad you found it helpful❤
Thanks, Thanks, Thanks
Happy to share and I am glad you found this helpful❤
Thank you so much, dear Sarah for this wonderful information
It is a pleasure to share and I am so glad it is useful❤
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!
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!
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. ❤
@@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!
@@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 ❤
Thank you for information. Do you think it is safe to wear weghted vest if i have osteoporosis in my spine -2.8?
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.
What if you have scoliosis as well as osteoporosis?
@@judithdrew4487 I have the same question.
@@judithdrew4487 I have the same too
Good job! Thank you !❤
I am so glad you found this video helpful ❤
Thank you! I will make an appt to find out about the results of my bone desinty test. I will keep in toucj!
I hope your test goes really well and I would love to hear about the results❤
Thank you so much
❤❤❤❤ ❤
I am so glad you found this video helpful❣🥰
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?
A light jog will have more impact and is a great thing to do with osteopenia! Keep that going❤
Thank you for the info, question please, can taking D3 and Calcium help bones?
@@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 ❤️
❤❤😊 thanks for the Bone Builder video so informative thanks for sharing your wealth of knowledge 👍🙏❤️ Lucy watching 🙏👍😊❤️
I am so happy to hear this you enjoyed this video and found it helpful for you❤🥰
Did not understand the calculator did not show any results after i filled the list, mabye it do not work in sweden?!
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.
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!
Great information 😊
I am so glad this is helpful ❤
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 ❤
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❤
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. :)
I am so glad to hear that your calcium supplement is working well for you ❤ That is a wonderful thing!
So calcium tablets do make you constipated
@@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.
@@sarahmapes_bonebuildersystem Thankyou for your reply
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
Yes , arthritis osteo in hnds❤knobs in fingers
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.
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.
Thank you
I am glad you found this video helpful and I am happy to share❤
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.
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❤
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
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!
Thank you.
I am glad you found it helpful❤
thank you!
I am so glad you found this helpful❤
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?
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❤
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.
@@LesleyMowat This is great advice!
I love squats. Thank you for the information.
I am impressed that you love squats! Keep that going! It is a really good thing❤
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
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)
Is tennis a good exercise for someone with osteopenia?
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 ❤
@ Thank You! 🌹
@@Natureburg Anytime!
Is walking good. Pls let me know. Txs
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 ❤
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 😂
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??
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 ❤
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! 💞
Anyone😊I Have double Scoli & 4 reconstructive surgeries (titanium rods & screws&bolts) since age 27 to 56 (now 67), osteoporosis & arthritis. In accident 1 yr ago which broke hand, elbow & shoulder & gave me CRPS, so exercise went out the window. Now everything I do, grocery shop, even a walk 1/2 mile puts me back in bed. 😢 The only deficiency I know I don’t have is D. I don’t know where/who to consult. Thnx for any advice!!
There is a blood test that will pan all of your vitamin levels. You might ask your doctor about getting a test like that one done that will look at all your vitamin levels. You might also ask about your calcium blood level. I am so sorry to hear that you are experiencing so much pain.
@@sarahmapes_bonebuildersystem thnx!
Nerve ending,blood circ probs do circulation ( blood excersise in morn
I am 87 and I worry about doing some of the exercises because I have a long-standing hiatus hernia which can be aggravated by certain movements or lifting things. My posture is quite upright .
Having good posture is a wonderful thing and that on its own will significantly help reduce your fracture risk. I would find the exercises that do work in your body and avoid anything that causes irritation. There is no reason to do any exercise that does not work in your body. There are exercises out there that will work in your body and we should find those ones for you❤
@ I should have said that I had a nasty fall three years ago and broke my hip, which was no surprise considering I’d crashed down hard on it! While in hospital they told me I had osteoporosis , which was news to me! Since then I’ve been doing gentle (ish) exercises and walk with a stick, but muscles need improving.
@@eileenthompson7922 I am so sorry to hear about your fall and hip fracture! That is really rough! It sounds like you are working hard at doing what you can and that is a really good thing❤
There are a lot of strengthening exercises that can be done sitting in a chair if needed too. I have a short seated practice that was supposed to come out this week that uses a set of hand weights and a resistance band, but with the holiday, my husband hasn't got it edited yet... hopefully that will happen soon. Keep an eye out for that because it may help you do the strength building you are looking for in a safe and accessible way🥰
@ Thank you so much for your interest and kindness, I will certainly take a look 👍❤️
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.
Yes, I think that is a great idea! I will write it down and add it to my list of videos to make ❤
Thank you
@@roshanfredericks1493 I am so glad you found this video helpful❤
I found out I have hyperparathyroidism. 😮 now I’m waiting for a surgeon to schedule my treatment. Taking calcium and vitamin D also I exercise and eat most of my calcium in the food I choose. I have a long road to go still before we can treat the osteoporosis.
I am so sorry to hear about your hyperparathyroidism diagnosis. Sometimes we need to prioritize other medical issues over bone health. We just do the best we can and deal with things as we can. I wish you quick recovery from your procedure and that all goes well❤
@@sarahmapes_bonebuildersystemThe hyperparathyroidism is related to bone health- not enough calcium in blood, parathyroid is in overdrive taking ca out of bones to keep blood ca levels right.
@sarahmapes_bonebuildersystem hyperparathyroidism is related to bonehealth.
@@jennyp3842 Thyroid issues can definitely have an impact on bone health.
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?
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❤
@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.
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?
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 ❤
How many times per day/week should these exercises be done? Thank you.
These exercises could actually be done every day. You want to work you way up to 10-12 repetitions in one set. Gradually over time see if you can work your way up to 2-3 sets each day. Looking at the minimum threshold aim for 3-4 days per week with however many your body is comfortable with ❤
@sarahmapes_bonebuildersystem thank you so much.
@sarahmapes_bonebuildersystem thank you 😊
@@JulieC49 Anytime❤
@sarahmapes_bonebuildersystem I'm unable to get my arms flat against the wall at present in the second exercise. Is this OK?
I have T11 T12 fx is ur video all applicable
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 ❤
I am 57 and have been diagnosed with advanced disease. I am -3.5 lumbar.
I am sorry to hear about your lumbar diagnosis. You are young and potentially have time to significantly improve your bone health. I encourage you to ask your doctor to look for underlying causes for your bone loss. Is it possible that there is an underlying health condition that is causing your bone loss or a nutritional deficiency? Figuring out what is causing your bone loss could really help you figure out what your next steps should be. As you figure this out, please know that I am here and happy to answer questions❤
Hi there, I have been trying to find a Bone Fir certification in Orange County, CA to no avail. Any ideas?
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 ❤
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!!
Too many side effects from the meds they want me to take!!
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 ❤
I can’t find the calcium tracker you spoke of?
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❤
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.
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 ❤
Yes , arthritis osteo in hnds❤
I am sorry to hear about the arthritis in your hands. Arthritis in hands is painful and frustrating to deal with. I have rheumatoid arthritis in both of my hands and feet that is challenging. Sometimes there is too much swelling in my hands to grip weights but other days I can manage to wrap my hands around them. I do a lot of planking to get weight bearing exercise for my bones and body. Planking can be done at the wall, the kitchen counter, or down on the floor. Sometimes we have to figure out ways to work around limitation with our bodies, but there is usually a way to do that ❤
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!!!!
I’d love to know too since they always want to put you on meds first!
I also would like to know whether changing diet as well as exercising is a good substitute for meds
I think we need weight resistance and jumping for those fit people this with the additional to all you said ❤
I think weight bearing exercises is critical and for people who can jump that will also help build bone ❤
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. 😞
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❤
When I brush my teeth I stand on one foot, then the other, switching every 30 seconds that the toothbrush is running. The sink counter is right there if I need stability.
Balance while brushing your teeth is a wonderful time to practice! Love it❤
Electric toothbrush? I did something like this and too late found out electric toothbrush was wearing out my tooth enamel which gave me toothache for first time in decades. And it's permanent damage! Electric toothbrush needs light hand and only short run.
@@jennyp3842 I am sorry to hear about your tooth enamel! That is frustrating.