Your videos are so very helpful. I now feel optimistic about my diagnosis instead of feeling hopeless and depressed. Thank you for sharing your knowledge with us and supporting us. The established medical system simply and sadly does not address women’s (and men’s) bone health.
It is good to hear that these videos are helpful❤ There is a lot to be optimistic about. There are so many things we can to do to improve bone health. I hope that the medical community will start sharing information about bone health. I think our medical system is set up to handle acute problems really well, but prevention less so. I hope over time prevention will become a greater part of the way medicine is practiced.
I've just found you and am gathering and looking at many of your videos for osteoporosis. I do not want to take Fosamax again. I want to continue to do things naturally. I love your style of education.
I lived 5 decades on the anthroposophical plant based diet. It almost killed me. But since I went all carnivore on Feb 25th in 2024, I am getting healthier every single day. If I drink supermarket milk, I seem to be lactose intolerant. But if I drink whole fresh milk, I'm perfectly fine. Kefir is great as well, as is parmesan or gouda. I meanwhile eat only meat from herbavore animals and wild caught fish. No more seed oils for me. I only use butter, clarified butter or ghee. And I eat lots of butter I also eat chicken eggs every day. I'm sooo nourished now, no more hungry, getting rid of all my autoimmune diseases, including Alopecia, Polyneuropathy, Neurodermitis, rheumatoid arthritis, etc. No more leaky gut syndrome, cramps, bloating, chronic diarrhea, nefritis, etc. Zero carbs plus all carnivore literally saved my life. ❤
It is so interesting how eating different foods can make us feel so differently. I am so happy to hear that you are feeling better and your health is improving overall. That is such a wonderful thing to feel strong and healthy and free. I appreciate you sharing your experience❤
Awesome video, as always. Please clarify: I need 1200 mg a day of calcium without wondering about per centage of bioavailability in that calcium source? I hope so… it would be a challenge for me to calculate bioavailability of calcium in my food to insure I’m getting the 1200 mg/day. I do know some bioavailability statistics but not for every kind of calcium-laden food I eat. Thank you for all you do for our osteoporosis community.
The answer to this one is a bit nuanced. In general, if you are eating calcium rich foods that have fairly good bioavailability then calculating how much you get after considering bioavailability is not important to worry about. If you are primarily getting calcium from sources that are not generally bioavailable then considering bioavailability becomes more important. If you drink say three glasses of milk a day and then also have some greens like broccoli or Brussels sprouts, or Bok choy you are totally fine. If you are relying on almonds, tofu, and dark leafy greens for your calcium sources then it becomes more important to consider bioavailability. Does that help? Do you have more questions about this one? Feel free to ask more questions if you need to on this one❤
@ thank you this helps. I am drinking mostly non dairy with calcium citrate if it’s added to that. Milk based yogurt or kefir daily serving. I seem to be unable to tolerate large quantities of cow’s milk- Ive tried every organic brand but continue to get digestive issues. I eat a lot of leafy greens every day, especially steamed bok choy Brussels, broccoli, and uncooked arugula. Calcium rich fruit like kiwi and oranges. Poultry, fish/salmon, shellfish, legumes and grains, pasta made from lentils or chickpeas. If I’m short on calcium that day, supplement with 250mg of calcium from ancestral supplements (trying to find the cleanest supplement possible). I tell ya, it’s hard to navigate. I’d hate to think I’m shorting my calcium intake after all this research. Your videos help so much!
@@debr206 I wouldn't do dairy since it causes digestive issues. It is one of those things that really doesn't work for everyone. What you are doing sounds like a sound plan. You are working to get as much as you can from food sources. I would love to know what almond milk you are using if you are comfortable sharing. It sounds like you have found one that is considerably better than the average- that means kudos to your research! I like your approach to supplementing a small amount to reflect what your body actually needs. Keep doing what you are doing❤
@ For almond milk it’s Orgain organic almond milk with tricalcium phosphate, but I also drink milkademia, Flax Plus, Eden Soy (no calcium there, just protein). I know these aren’t all perfect, but I consume only 1 cup daily. Truly I think the best source of calcium is A1 cows milk- if only I could drink it! I can tolerate the 1/3-2/3 c of yoghurt or kefir I consume. Everything is unsweetened/plain. Almond milk from Blanched skinned almonds is better than those that leave the skins on, and most commercially made almond milk is the whole almond. I even looked into a home recipe for almond milk with skinless almonds - it was very involved, and so I passed on that-but kudos to anyone who makes this recipe!
@@debr206 I really appreciate you sharing your experience and what products you are finding most helpful. I am going to look them up specifically. There are many people who don't tolerate dairy well and having a list of resources to share with them is incredibly helpful. It is important to know what the nutritional information is for different products to piece things together... I know just what you mean about making almond milk and the skins... I have made my own almond milk, but I did it with the skins on. I sprouted the almonds and then blended everything together. It takes several days and is quite a project. I would consume the amount of yogurt that your body tolerates well and not overdo it. I would continue to use the blending of plant based milks that you are using. Sometimes the best option is to blend things together to get everything we need ❤
Great content! I’ve recently started focusing more on my gut health and seeing the benefits. I love how you mentioned the role of probiotics - they’re a game changer!❤
You are spot on that gut health is a game changer for better bone health. Having a healthy gut makes all the nutrients that we eat easier to digest and absorb meaning that our bodies get more of what they need. I am so glad you found this video helpful❤
I appreciate these videos so much! It’s very disheartening and depressing to learn you have osteoporosis and you’re just sitting around waiting for a fracture. I’m 68 and did everything wrong both pre and post menopausal and I have -3.3 and -4 Dexa scan scores to prove it. I just didn’t have the needed good information to make better decisions . I didn’t feel fragile so to speak so I had no worries. I feel terrific health wise right now and grateful for that, but want to be proactive at improving. Information is empowering! Thank You!
You are not alone in doing everything "wrong." That was me for many years before I realized what I needed to do. I am busy working on correcting course, so together we can work on improving our bone health and things truly can get better ❤
What about substances that bind the calcium so we can't absorb it, like phytates? In spinach, chocolate, etc. I can only tolerate limited dairy (goat cheese, 1/3 cup yogurt). And, is there a blood level of vitamin D that is ideal to aim for? I think mine was 39 at last test and my present doc seems to think that's fine. (I do get 2000/daily in my multi, but I live in the northern part of the US). My previous doc wanted my level closer to 70? My present osteoporosis guy wants me to take 5000/day, but I just saw an endocrinologist at Mayo for a second opinion and he said their studies are showing that supplementing more than 1000 or 2000/day is showing more brittleness in bone so increased fracture risk.
Phytates and oxalates bind with calcium in the gut and make it difficult to get calcium from foods that have them. Spinach has so many oxalates that it is just not a good source of calcium. Kale once it has been cooked becomes a pretty good source, but spinach even cooked is not. There are oxalates in dark chocolate, but in general we are not trying to get calcium from chocolate so I wouldn't worry about oxalates in the dark chocolate. Unless you have kidney issues our bodies can handle dealing with oxalates- it is just important to know about them so that we can choose foods that are good sources of calcium. I totally get that limited dairy is important for you. I would stick to kefir or a good Greek yogurt in small quantities because you don't want to cause yourself digestive upset. It's not worth it... I would look and see if you can find a source to purchase sprouted almonds because the sprouting process will make the calcium in almonds more available. You might try cabbage especially Bok choy and see what you think of it. Cabbage is not full of oxalates and is a good source of calcium. Broccoli and Brussels sprouts are too. How do you do with tempeh? That could be another good source of calcium for you. Let's talk vitamin D. There is an ideal level to have in your blood. That amount is going to be somewhere between 50 and 70. At 39 you are in the functioning range which is why your current doctor isn't worried about it. We have to be at least at a 30 with vitamin D and we don't want to be above 100. The window in the middle is a really good place to be. I suspect that taking the 2000 IU daily that you are getting in your multi is a good amount for you to take. The vitamin D guidelines changed in August of this year to reflect current research which is showing that people do better with smaller but taken every day supplementation of vitamin D3. If you wanted to increase what you are taking because it is winter you might go up to about 3000 IU, but I would not go up as high as 5000 IU especially not without a doctor monitoring things carefully. I hope that helps ❤
@@sarahmapes_bonebuildersystem Thanks for your responses, very helpful. So if someone is drinking dairy milk for calcium, but they're drinking chocolate milk, they are likely not getting all the calcium, correct? So we also have to watch the combinations of food we eat together. Interesting about sprouted almonds. But I live in a rural area in central South Dakota so no source around here. I do enjoy cabbage and love broccoli. Tempeh is soy, isn't it? I also can't digest soy very well and so usually avoid it, even though I liked tofu. Thank you for the service you are providing to those of us on this osteoporosis path.
@@SallianneHines Tempeh is a form of say. It is fermented and it is easier to digest than a lot of other soy products because of the fermentation, but you would have to experiment with it to know for sure... Some people that struggle with dairy can eat yogurt and some people find that yogurt is still a problem. The tempeh to other soy foods will be similar to dairy and yogurt. It might work and it might not. You are spot on about the chocolate milk. It gets to be a fun treat, but not a good source of calcium. What is interesting is that even though spinach is not a good source of calcium, if a person were to have spinach as part of a lasagna they wouldn't get calcium from the spinach, but they would still be able to get calcium from the cheese in the lasagna. I have lived in rural areas where it is difficult to get some foods. I know what you mean. It can get expensive to order things from online too... If you can get raw almonds, you could try it out yourself, but it is certainly easier to be able to just buy them... ❤❤❤
Dairy grains beans those are definitely staple foods that I eat everyday, I know a variety is good but I mostly stick to the same fruits and vegetables everyday because of the cost But I will say brussel sprouts are my favorite veggie I don't mind eating those everyday But sometimes it's hard to eat a variety because produce is getting more expensive That's a horrible shame that cheese doesn't have vitamin D?? I eat cheese everyday But I don't eat eggs fish and everyday that's terrible to know because I thought I was getting vitamin d from cheese But I hope despite not being able to eat a huge variety of food I hope I'm still doing good 🙏🏻
It is really sad about cheese. I feel that way myself about cheese. It would be nice if vitamin D was supplemented in all dairy products, but it unfortunately is not. Milk is the only dairy product that has vitamin D added to it. I know what you mean about the cost of food and produce. Every week I look around for what is the least expensive. It can be really frustrating to buy a variety of produce with prices the way they are currently. I think we just do the best we can and don't worry about what we can't do. Stress doesn't help anything so do the best you can with what you have to work with❤
@sarahmapes_bonebuildersystem But isn't cottage cheese fortified with vitamin D? Only on cottage cheese containers on the nutrition label it does say that it has like 8% or 10% vitamin D, but not on other cheeses like mozzarella gouda or cheddar cheese not even goat cheese says vitamin D on the label I do eat cottage cheese but it doesn't make sense why the good quality cheese doesn't have vitamin D that's not fair! Also my local health food store where I normally buy my osteoporosis supplements I've noticed they're getting higher in prices too! I don't know what I'm going to do I don't want to cut back on any of my supplements Are there any osteoporosis supplements that are not as important that we can easily get through food?? I think vitamin D3 might be one of those that I can't get through food alone because I don't need fish and eggs everyday I do drink milk but I don't drink as much milk to where I can get the daily value amount because I track calories too I don't want to go over my calories ☹️
@@daysoftheboo If you have found a really good cottage cheese that is fortified share what you are eating! I need to buy that one... I am sorry about supplement and grocery prices going up. It is incredibly frustrating. I would prioritize vitamin D3 and K2 on the supplement front. It is important to make sure that you are getting enough calcium and that is one that is better done through food if possible. If not calcium citrate is a good choice. From there on down the list, magnesium, but it is available in so many food sources you may not need to supplement that one. The other supplement to really consider is a good probiotic because that will help you to better absorb all the nutrients you consume whether through food or supplements. I hope that helps❤
@sarahmapes_bonebuildersystem so vitamin K2 vitamin D3 are the most important supplements to continue purchasing and a probiotic? There's so many probiotic supplements which one would be the best one? I've heard that some of them die in your stomach but which probiotic supplements are the ones that die in the stomach?? Oh I hope the prices on my vitamin K2 and D3 don't go up, I shop at my local mom-and-pop health food store they're increasing the prices on everything, so far they haven't increased the price on my K2 D3 but I hope they don't,, Knudsen and Daisy brand cottage cheese have vitamin D at least that's what it says on the nutritional label
Let me know what you think❤ Collagen/Protein-Boosting Smoothie Ingredients: 1 scoop collagen or protein powder (unflavored) (Supports collagen production and bone health directly.) 1 cup milk (or your favorite plant-based milk alternative) (Provides magnesium and calcium if fortified.) ½ cup plain Greek yogurt (or your favorite plant-based alternative) (Adds protein and probiotics for gut health.) ½ cup frozen mixed berries (blueberries, strawberries, or raspberries) (Rich in vitamin C to enhance natural collagen production.) ½ a banana (Adds natural sweetness and potassium.) 1 tsp chia seeds or flaxseeds (Adds omega-3s and magnesium.) ½ tsp vanilla extract (optional) (For a hint of sweetness and flavor.) 1-2 ice cubes (optional) (For a chilled, refreshing texture.) Instructions: Add all ingredients into a blender. Blend on high until smooth and creamy. Pour into a glass, garnish with a few extra berries or a sprinkle of chia seeds, and enjoy!
Thanks for the comprehensive information on nutrition. I love salmon but am concerned with pollution (wild caught) and questionable farm-grown one. Could you recommend some reliable sources, wild-caught or farm-grown? Thanks.
These are important things to be concerned about. On the canned fish side of things there is a brand called Wild Planet. Often with canned salmon there are bones in it which are fine to eat and they give the salmon a good amount of calcium which benefits bone health. Wild Planet's canned salmon has a version with bones. On the fresh fish side of things there is a company called Wild Alaskan Company that has strong ethical standards that delivers boxes of frozen fresh fish to your door. Check out these brands❤
The general guidelines for magnesium are to consume somewhere between 350 and 400 mg per day. If someone really struggles with constipation or if they have difficulty absorbing magnesium then a higher dose may be helpful up to about 800 mg per day. It is best to increase the amount of magnesium slowly to see how your body does with it.❤
TQ & NGL, I'm freaking out somewhat to learn about the *actual* bioavailability of the calcium I'm consuming. I'm plant-based and eat lots of fortified (calcium sulfate) soy products (milk & tofu) and count on them as heavy hitters toward my 1200 daily mg. I do supplement daily with 600 mg cal citrate and thought I was making up the dif with foods but now? Yikes. No matter, info is power & I thank you all same. So much to learn.
Do you like tempeh? It has considerably more bioavailability. I believe nutrition can still work on a plant based diet. I like that you are taking 600 mg of calcium citrate, That is a good thing. My heart aligns with plant based eating. I am somewhere in between with my own diet. I consume dairy and eggs, but don't eat meat. You will get this figured out❤
Great video, thank you. I never knew about the bioavailability of calcium. I thought I was doing great with the amount of calcium rich foods I eat but now, after considering bioavailability, it seems I’m probably only getting 300/400 mg of calcium a day instead of the 1200mg I thought I was getting
I am glad to hear you found this video helpful❤ What type of foods are you consuming to get your calcium from? I ask because bioavailability becomes more of an issue when someone is trying to get their calcium from plant based sources that have much lower bioavailability. That takes more figuring and may take supplementing, but there is some built in wiggle room with the daily recommendations. The Untied States suggests 1200 mg of calcium but other countries some of them in Europe recommend closer to 900 mg of calcium per day.
Yes, you can build bone after being diagnosed with osteopenia. I encourage you to work on improving things now. Hopefully osteoporosis will never develop if you are proactive about improving your bone health now❤
@sarahmapes_bonebuildersystem thanks I've been trying to rebound since I heard it helps. My mom had osteoporosis so wondering if I will get it anyhow since it's hereditary.
@@sueh4558 It is hard to know how the gene pool will stack up exactly. You might get it, but doing the lifestyle things will reduce fracture risk and help you have higher quality bones even if you do get it. I am keeping my fingers crossed that you don't get it🤞
How much time after eating calcium rich foods can one eat fitites without inhibiting calcium absorption? Thank you i follow your videos they are clear and easy to remember.❤
Caffeine from coffee can slightly decrease calcium absorption in our guts. For bone health in general it is best to drink coffee in moderation. Try to limit things to 1-2 cups of coffee per day. ❤
K2 supplementation can be really helpful. Vitamin K2 helps to get calcium into our bones and out of the bloodstream. It can actually help reduce calcification of the arteries. The right amount to supplement is between 100 and 200 mcg daily. One thing to be aware of with K2 is that it can cause issues with blood thinners so if you ever find yourself needing to take blood thinners, check with your doctor or the pharmacy to determine whether you can take vitamin k2 with blood thinners. I hope that helps ❤
Thank you Sarah~ your videos are always so informative and inspiring~ I love chocolate but I’m really obsessed with oxalates. I stopped eating both spinach and almonds due to the high content~ I believe they have the highest levels of oxalates of any food source~~ however I am unable to completely give up chocolate ~ am I overthinking the oxalates? Also I eat bok choy and broccoli raw (is that ok)just about daily ~Thanks so much~ just love all of your videos thanks so much for sharing and caring
Spinach and almonds are high in oxalates. I basically swap kale for anytime I would have used spinach these days... With almonds, if you eat sprouted almonds that will actually make the calcium available in them and way reduce the oxalates. You may be able to find sprouted almonds to buy. You can also try making them yourself. I have sprouted my own almonds before and it takes planning and a few days, but it isn't difficult to do and then afterwards you roast them in the oven at low temperature and they can become a delicious treat. Let's talk about the dark chocolate. Chocolate does have oxalates, but since we are not trying to get calcium from the chocolate it is okay that it has oxalates in it. Our bodies can handle oxalates unless we have kidney issues. It is just important to understand that the foods we eat that have oxalates in them are not good sources of calcium. They can still have other value though. Enjoy a bit of dark chocolate daily🍫 Bok choy and broccoli can both be eaten raw or cooked for bone health. They will have more vitamin C in their raw form. I personally eat both foods sometimes raw and sometimes cooked. ❤
Thank you so much for taking the time to explain my concerns. You’re just a wealth of information and so kind to share your knowledge-I appreciate it immensely!
K2 is a great addition and iodine can be helpful if people are not eating foods with iodine. Nutrition can become a large discussion and it is my hope to bring more information to this channel. I just can't cover it all at once... we could be here for hours 😃Your additions are great!
@@sarahmapes_bonebuildersystem I agree. Please don't misunderstand me. I have spent months researching nutrition and how it might have contributed to my late wife's rapid health decline, and I'm convinced K2 and iodine played critical rolls in the degradation of her vertebrae. You do an excellent job of presenting important information in your short videos. Keep it that way. Happy Thanksgiving!
This is somewhat complicated. Here goes: So, if your unsweetened almond milk is fortified with both calcium carbonate and vitamin D, the larger amount of calcium may make it commensurate with what you would get calcium wise form a glass of cow's milk thanks to the vitamin D and the larger amount of calcium to compensate for the calcium carbonate not being as easy to digest as other forms of calcium. It is not going to have the same amount of protein that cow's milk will have, so that is just something to keep in mind. Regarding whether or not you should drink whole milk, I am assuming you mean cow's milk here? That is a whole other milk soap box- if you are able to drink milk that has not been homogenized then whole milk is a good option, but if the milk that you drink has been homogenized then whole milk is not a good option because our bodies can not break down the fat from the homogenization process. How does you body do with cow's milk? Do you digest it properly and does it align with your food values? There are a lot of things to consider when you are choosing what type of milk to consume. I hope this helped answer your question. Please follow up if you have other questions ❤
Dairy is a problem for the animals who are unfortunate enough to be enslaved in the dairy industry. Cows are kept impregnated and male calves are slaughtered. Dairy is death. It’s not easier to be vegan. But I don’t mind the extra work to be a more compassionate empathetic human being. Just had a REMS that said my trabecular bone is very high quality. Exercise is also extremely important. And I also have a whole body LIV machine.
It is very sad the way many animals are treated. IT makes my heart ache. I understand why many people choose to avoid it all together to stay away from any form of animal abuse. I have a friend who has two cows on her property and chickens because she does not want to contribute to any animal abuse. I have had the opportunity to help her milk them. We can't all have cows in our back yard though... I am careful about the products that I buy and from where they are sourced. I do consume dairy, but I respect your perspective and food values.❤
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Your videos are so very helpful. I now feel optimistic about my diagnosis instead of feeling hopeless and depressed. Thank you for sharing your knowledge with us and supporting us. The established medical system simply and sadly does not address women’s (and men’s) bone health.
It is good to hear that these videos are helpful❤ There is a lot to be optimistic about. There are so many things we can to do to improve bone health. I hope that the medical community will start sharing information about bone health. I think our medical system is set up to handle acute problems really well, but prevention less so. I hope over time prevention will become a greater part of the way medicine is practiced.
I agree!
I've just found you and am gathering and looking at many of your videos for osteoporosis. I do not want to take Fosamax again. I want to continue to do things naturally. I love your style of education.
I am so glad you are finding these videos helpful! There is a lot we can do naturally to improve bone health❤
Very Very Interesting
I lived 5 decades on the anthroposophical plant based diet. It almost killed me.
But since I went all carnivore on Feb 25th in 2024, I am getting healthier every single day.
If I drink supermarket milk, I seem to be lactose intolerant. But if I drink whole fresh milk, I'm perfectly fine. Kefir is great as well, as is parmesan or gouda.
I meanwhile eat only meat from herbavore animals and wild caught fish.
No more seed oils for me. I only use butter, clarified butter or ghee. And I eat lots of butter
I also eat chicken eggs every day.
I'm sooo nourished now, no more hungry, getting rid of all my autoimmune diseases, including Alopecia, Polyneuropathy, Neurodermitis, rheumatoid arthritis, etc. No more leaky gut syndrome, cramps, bloating, chronic diarrhea, nefritis, etc.
Zero carbs plus all carnivore literally saved my life. ❤
It is so interesting how eating different foods can make us feel so differently. I am so happy to hear that you are feeling better and your health is improving overall. That is such a wonderful thing to feel strong and healthy and free. I appreciate you sharing your experience❤
Awesome video, as always.
Please clarify: I need 1200 mg a day of calcium without wondering about per centage of bioavailability in that calcium source? I hope so… it would be a challenge for me to calculate bioavailability of calcium in my food to insure I’m getting the 1200 mg/day. I do know some bioavailability statistics but not for every kind of calcium-laden food I eat. Thank you for all you do for our osteoporosis community.
The answer to this one is a bit nuanced. In general, if you are eating calcium rich foods that have fairly good bioavailability then calculating how much you get after considering bioavailability is not important to worry about. If you are primarily getting calcium from sources that are not generally bioavailable then considering bioavailability becomes more important. If you drink say three glasses of milk a day and then also have some greens like broccoli or Brussels sprouts, or Bok choy you are totally fine. If you are relying on almonds, tofu, and dark leafy greens for your calcium sources then it becomes more important to consider bioavailability. Does that help? Do you have more questions about this one? Feel free to ask more questions if you need to on this one❤
@ thank you this helps. I am drinking mostly non dairy with calcium citrate if it’s added to that. Milk based yogurt or kefir daily serving. I seem to be unable to tolerate large quantities of cow’s milk- Ive tried every organic brand but continue to get digestive issues. I eat a lot of leafy greens every day, especially steamed bok choy Brussels, broccoli, and uncooked arugula. Calcium rich fruit like kiwi and oranges. Poultry, fish/salmon, shellfish, legumes and grains, pasta made from lentils or chickpeas. If I’m short on calcium that day, supplement with 250mg of calcium from ancestral supplements (trying to find the cleanest supplement possible). I tell ya, it’s hard to navigate. I’d hate to think I’m shorting my calcium intake after all this research. Your videos help so much!
@@debr206 I wouldn't do dairy since it causes digestive issues. It is one of those things that really doesn't work for everyone. What you are doing sounds like a sound plan. You are working to get as much as you can from food sources. I would love to know what almond milk you are using if you are comfortable sharing. It sounds like you have found one that is considerably better than the average- that means kudos to your research! I like your approach to supplementing a small amount to reflect what your body actually needs. Keep doing what you are doing❤
@ For almond milk it’s Orgain organic almond milk with tricalcium phosphate, but I also drink milkademia, Flax Plus, Eden Soy (no calcium there, just protein). I know these aren’t all perfect, but I consume only 1 cup daily. Truly I think the best source of calcium is A1 cows milk- if only I could drink it! I can tolerate the 1/3-2/3 c of yoghurt or kefir I consume. Everything is unsweetened/plain.
Almond milk from Blanched skinned almonds is better than those that leave the skins on, and most commercially made almond milk is the whole almond. I even looked into a home recipe for almond milk with skinless almonds - it was very involved, and so I passed on that-but kudos to anyone who makes this recipe!
@@debr206 I really appreciate you sharing your experience and what products you are finding most helpful. I am going to look them up specifically. There are many people who don't tolerate dairy well and having a list of resources to share with them is incredibly helpful. It is important to know what the nutritional information is for different products to piece things together...
I know just what you mean about making almond milk and the skins... I have made my own almond milk, but I did it with the skins on. I sprouted the almonds and then blended everything together. It takes several days and is quite a project.
I would consume the amount of yogurt that your body tolerates well and not overdo it. I would continue to use the blending of plant based milks that you are using. Sometimes the best option is to blend things together to get everything we need ❤
Great content! I’ve recently started focusing more on my gut health and seeing the benefits. I love how you mentioned the role of probiotics - they’re a game changer!❤
You are spot on that gut health is a game changer for better bone health. Having a healthy gut makes all the nutrients that we eat easier to digest and absorb meaning that our bodies get more of what they need. I am so glad you found this video helpful❤
Great video !
Will totally implement it ! Thanks 🌸
I am so glad the information in this video is helpful ❤
I appreciate these videos so much! It’s very disheartening and depressing to learn you have osteoporosis and you’re just sitting around waiting for a fracture. I’m 68 and did everything wrong both pre and post menopausal and I have -3.3 and -4 Dexa scan scores to prove it. I just didn’t have the needed good information to make better decisions . I didn’t feel fragile so to speak so I had no worries. I feel terrific health wise right now and grateful for that, but want to be proactive at improving. Information is empowering! Thank You!
You are not alone in doing everything "wrong." That was me for many years before I realized what I needed to do. I am busy working on correcting course, so together we can work on improving our bone health and things truly can get better ❤
What about substances that bind the calcium so we can't absorb it, like phytates? In spinach, chocolate, etc. I can only tolerate limited dairy (goat cheese, 1/3 cup yogurt). And, is there a blood level of vitamin D that is ideal to aim for? I think mine was 39 at last test and my present doc seems to think that's fine. (I do get 2000/daily in my multi, but I live in the northern part of the US). My previous doc wanted my level closer to 70? My present osteoporosis guy wants me to take 5000/day, but I just saw an endocrinologist at Mayo for a second opinion and he said their studies are showing that supplementing more than 1000 or 2000/day is showing more brittleness in bone so increased fracture risk.
Phytates and oxalates bind with calcium in the gut and make it difficult to get calcium from foods that have them. Spinach has so many oxalates that it is just not a good source of calcium. Kale once it has been cooked becomes a pretty good source, but spinach even cooked is not. There are oxalates in dark chocolate, but in general we are not trying to get calcium from chocolate so I wouldn't worry about oxalates in the dark chocolate. Unless you have kidney issues our bodies can handle dealing with oxalates- it is just important to know about them so that we can choose foods that are good sources of calcium. I totally get that limited dairy is important for you. I would stick to kefir or a good Greek yogurt in small quantities because you don't want to cause yourself digestive upset. It's not worth it... I would look and see if you can find a source to purchase sprouted almonds because the sprouting process will make the calcium in almonds more available. You might try cabbage especially Bok choy and see what you think of it. Cabbage is not full of oxalates and is a good source of calcium. Broccoli and Brussels sprouts are too. How do you do with tempeh? That could be another good source of calcium for you.
Let's talk vitamin D. There is an ideal level to have in your blood. That amount is going to be somewhere between 50 and 70. At 39 you are in the functioning range which is why your current doctor isn't worried about it. We have to be at least at a 30 with vitamin D and we don't want to be above 100. The window in the middle is a really good place to be. I suspect that taking the 2000 IU daily that you are getting in your multi is a good amount for you to take. The vitamin D guidelines changed in August of this year to reflect current research which is showing that people do better with smaller but taken every day supplementation of vitamin D3. If you wanted to increase what you are taking because it is winter you might go up to about 3000 IU, but I would not go up as high as 5000 IU especially not without a doctor monitoring things carefully. I hope that helps ❤
@@sarahmapes_bonebuildersystem Thanks for your responses, very helpful. So if someone is drinking dairy milk for calcium, but they're drinking chocolate milk, they are likely not getting all the calcium, correct? So we also have to watch the combinations of food we eat together. Interesting about sprouted almonds. But I live in a rural area in central South Dakota so no source around here. I do enjoy cabbage and love broccoli. Tempeh is soy, isn't it? I also can't digest soy very well and so usually avoid it, even though I liked tofu. Thank you for the service you are providing to those of us on this osteoporosis path.
@@SallianneHines Tempeh is a form of say. It is fermented and it is easier to digest than a lot of other soy products because of the fermentation, but you would have to experiment with it to know for sure... Some people that struggle with dairy can eat yogurt and some people find that yogurt is still a problem. The tempeh to other soy foods will be similar to dairy and yogurt. It might work and it might not.
You are spot on about the chocolate milk. It gets to be a fun treat, but not a good source of calcium. What is interesting is that even though spinach is not a good source of calcium, if a person were to have spinach as part of a lasagna they wouldn't get calcium from the spinach, but they would still be able to get calcium from the cheese in the lasagna.
I have lived in rural areas where it is difficult to get some foods. I know what you mean. It can get expensive to order things from online too... If you can get raw almonds, you could try it out yourself, but it is certainly easier to be able to just buy them...
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Brilliant video,thank you from the UK. ❤
Thank you very much
I am glad you found this video helpful ❤
Thank you ❤
I am glad you found this video helpful❤
Good video, also k2.
Yes, K2 is also really helpful and important ❤
Dairy grains beans those are definitely staple foods that I eat everyday, I know a variety is good but I mostly stick to the same fruits and vegetables everyday because of the cost
But I will say brussel sprouts are my favorite veggie I don't mind eating those everyday
But sometimes it's hard to eat a variety because produce is getting more expensive
That's a horrible shame that cheese doesn't have vitamin D?? I eat cheese everyday
But I don't eat eggs fish and everyday that's terrible to know because I thought I was getting vitamin d from cheese
But I hope despite not being able to eat a huge variety of food I hope I'm still doing good 🙏🏻
It is really sad about cheese. I feel that way myself about cheese. It would be nice if vitamin D was supplemented in all dairy products, but it unfortunately is not. Milk is the only dairy product that has vitamin D added to it. I know what you mean about the cost of food and produce. Every week I look around for what is the least expensive. It can be really frustrating to buy a variety of produce with prices the way they are currently. I think we just do the best we can and don't worry about what we can't do. Stress doesn't help anything so do the best you can with what you have to work with❤
@sarahmapes_bonebuildersystem
But isn't cottage cheese fortified with vitamin D? Only on cottage cheese containers on the nutrition label it does say that it has like 8% or 10% vitamin D, but not on other cheeses like mozzarella gouda or cheddar cheese not even goat cheese says vitamin D on the label
I do eat cottage cheese but it doesn't make sense why the good quality cheese doesn't have vitamin D that's not fair! Also my local health food store where I normally buy my osteoporosis supplements I've noticed they're getting higher in prices too! I don't know what I'm going to do I don't want to cut back on any of my supplements
Are there any osteoporosis supplements that are not as important that we can easily get through food?? I think vitamin D3 might be one of those that I can't get through food alone because I don't need fish and eggs everyday
I do drink milk but I don't drink as much milk to where I can get the daily value amount because I track calories too I don't want to go over my calories ☹️
@@daysoftheboo If you have found a really good cottage cheese that is fortified share what you are eating! I need to buy that one...
I am sorry about supplement and grocery prices going up. It is incredibly frustrating.
I would prioritize vitamin D3 and K2 on the supplement front. It is important to make sure that you are getting enough calcium and that is one that is better done through food if possible. If not calcium citrate is a good choice. From there on down the list, magnesium, but it is available in so many food sources you may not need to supplement that one. The other supplement to really consider is a good probiotic because that will help you to better absorb all the nutrients you consume whether through food or supplements. I hope that helps❤
@sarahmapes_bonebuildersystem so vitamin K2 vitamin D3 are the most important supplements to continue purchasing and a probiotic? There's so many probiotic supplements which one would be the best one? I've heard that some of them die in your stomach but which probiotic supplements are the ones that die in the stomach??
Oh I hope the prices on my vitamin K2 and D3 don't go up, I shop at my local mom-and-pop health food store they're increasing the prices on everything, so far they haven't increased the price on my K2 D3 but I hope they don't,, Knudsen and Daisy brand cottage cheese have vitamin D at least that's what it says on the nutritional label
thank you very much 🎉🎉
I am so glad you found this video helpful ❤
Smoothie recipe please❤
Let me know what you think❤
Collagen/Protein-Boosting Smoothie
Ingredients:
1 scoop collagen or protein powder (unflavored)
(Supports collagen production and bone health directly.)
1 cup milk (or your favorite plant-based milk alternative)
(Provides magnesium and calcium if fortified.)
½ cup plain Greek yogurt (or your favorite plant-based alternative)
(Adds protein and probiotics for gut health.)
½ cup frozen mixed berries (blueberries, strawberries, or raspberries)
(Rich in vitamin C to enhance natural collagen production.)
½ a banana
(Adds natural sweetness and potassium.)
1 tsp chia seeds or flaxseeds
(Adds omega-3s and magnesium.)
½ tsp vanilla extract (optional)
(For a hint of sweetness and flavor.)
1-2 ice cubes (optional)
(For a chilled, refreshing texture.)
Instructions:
Add all ingredients into a blender.
Blend on high until smooth and creamy.
Pour into a glass, garnish with a few extra berries or a sprinkle of chia seeds, and enjoy!
Thanks for the comprehensive information on nutrition. I love salmon but am concerned with pollution (wild caught) and questionable farm-grown one. Could you recommend some reliable sources, wild-caught or farm-grown? Thanks.
These are important things to be concerned about. On the canned fish side of things there is a brand called Wild Planet. Often with canned salmon there are bones in it which are fine to eat and they give the salmon a good amount of calcium which benefits bone health. Wild Planet's canned salmon has a version with bones. On the fresh fish side of things there is a company called Wild Alaskan Company that has strong ethical standards that delivers boxes of frozen fresh fish to your door. Check out these brands❤
How much Magnesium per day?
The general guidelines for magnesium are to consume somewhere between 350 and 400 mg per day. If someone really struggles with constipation or if they have difficulty absorbing magnesium then a higher dose may be helpful up to about 800 mg per day. It is best to increase the amount of magnesium slowly to see how your body does with it.❤
TQ & NGL, I'm freaking out somewhat to learn about the *actual* bioavailability of the calcium I'm consuming. I'm plant-based and eat lots of fortified (calcium sulfate) soy products (milk & tofu) and count on them as heavy hitters toward my 1200 daily mg. I do supplement daily with 600 mg cal citrate and thought I was making up the dif with foods but now? Yikes. No matter, info is power & I thank you all same. So much to learn.
Do you like tempeh? It has considerably more bioavailability. I believe nutrition can still work on a plant based diet. I like that you are taking 600 mg of calcium citrate, That is a good thing. My heart aligns with plant based eating. I am somewhere in between with my own diet. I consume dairy and eggs, but don't eat meat.
You will get this figured out❤
@@sarahmapes_bonebuildersystem Yes to Tempeh! :P TQ for the encouragement.
Is it true eating 6 prunes a day is a good for Boron. To help bones. ❤
Prunes also have k2 and potassium
Great video, thank you. I never knew about the bioavailability of calcium. I thought I was doing great with the amount of calcium rich foods I eat but now, after considering bioavailability, it seems I’m probably only getting 300/400 mg of calcium a day instead of the 1200mg I thought I was getting
I am glad to hear you found this video helpful❤
What type of foods are you consuming to get your calcium from?
I ask because bioavailability becomes more of an issue when someone is trying to get their calcium from plant based sources that have much lower bioavailability. That takes more figuring and may take supplementing, but there is some built in wiggle room with the daily recommendations. The Untied States suggests 1200 mg of calcium but other countries some of them in Europe recommend closer to 900 mg of calcium per day.
Thank you. I take a mixture of dairy and vegetables (and nuts, seeds, whole grains). It’s a 100% whole foods diet.
@@taherne21 You are getting good sources of calcium and it sounds like you are doing a wonderful job ❤
Thank you 😊
Can i build bone after being diagnosed as having osteopenia?
Yes, you can build bone after being diagnosed with osteopenia. I encourage you to work on improving things now. Hopefully osteoporosis will never develop if you are proactive about improving your bone health now❤
@sarahmapes_bonebuildersystem thanks I've been trying to rebound since I heard it helps. My mom had osteoporosis so wondering if I will get it anyhow since it's hereditary.
@@sueh4558 It is hard to know how the gene pool will stack up exactly. You might get it, but doing the lifestyle things will reduce fracture risk and help you have higher quality bones even if you do get it. I am keeping my fingers crossed that you don't get it🤞
How much time after eating calcium rich foods can one eat fitites without inhibiting calcium absorption? Thank you i follow your videos they are clear and easy to remember.❤
Ok
Does caffeine from coffee warm our bones?
Caffeine from coffee can slightly decrease calcium absorption in our guts. For bone health in general it is best to drink coffee in moderation. Try to limit things to 1-2 cups of coffee per day.
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How important is k2 supplementation?
K2 supplementation can be really helpful. Vitamin K2 helps to get calcium into our bones and out of the bloodstream. It can actually help reduce calcification of the arteries. The right amount to supplement is between 100 and 200 mcg daily. One thing to be aware of with K2 is that it can cause issues with blood thinners so if you ever find yourself needing to take blood thinners, check with your doctor or the pharmacy to determine whether you can take vitamin k2 with blood thinners. I hope that helps ❤
@@sarahmapes_bonebuildersystem Thank you so much! That is very helpful! 💓
Thank you so much for your commitment to helping people with bone loss. I like kefir for dairy calcium .
I like kefir too. I am so glad you found this video helpful ❤
Thank you Sarah~ your videos are always so informative and inspiring~ I love chocolate but I’m really obsessed with oxalates. I stopped eating both spinach and almonds due to the high content~ I believe they have the highest levels of oxalates of any food source~~ however I am unable to completely give up chocolate ~ am I overthinking the oxalates? Also I eat bok choy and broccoli raw (is that ok)just about daily ~Thanks so much~ just love all of your videos thanks so much for sharing and caring
Spinach and almonds are high in oxalates. I basically swap kale for anytime I would have used spinach these days... With almonds, if you eat sprouted almonds that will actually make the calcium available in them and way reduce the oxalates. You may be able to find sprouted almonds to buy. You can also try making them yourself. I have sprouted my own almonds before and it takes planning and a few days, but it isn't difficult to do and then afterwards you roast them in the oven at low temperature and they can become a delicious treat.
Let's talk about the dark chocolate. Chocolate does have oxalates, but since we are not trying to get calcium from the chocolate it is okay that it has oxalates in it. Our bodies can handle oxalates unless we have kidney issues. It is just important to understand that the foods we eat that have oxalates in them are not good sources of calcium. They can still have other value though. Enjoy a bit of dark chocolate daily🍫
Bok choy and broccoli can both be eaten raw or cooked for bone health. They will have more vitamin C in their raw form. I personally eat both foods sometimes raw and sometimes cooked.
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Thank you so much for taking the time to explain my concerns. You’re just a wealth of information and so kind to share your knowledge-I appreciate it immensely!
@@stefk4767 Happy to share 🥰
Goodness! I only just stumbled on your channel. Thank u for taking time to answer all questions raised.
@@talatubulus2288 I am glad you found my channel! I want to help and do my best to answer questions❤
LIKED AND SUSCRIBED FOR MORE VIDEOS ❤ VERY IMPORTANT AND INFORMATIVE SUBJECT ❤ THANKS A MILLION FOR SHARING ❤
Another very good, helpful video. I would also add sources of vitamin K2 and iodine. Thanks for all you do!
K2 is a great addition and iodine can be helpful if people are not eating foods with iodine. Nutrition can become a large discussion and it is my hope to bring more information to this channel. I just can't cover it all at once... we could be here for hours 😃Your additions are great!
@@sarahmapes_bonebuildersystem I agree. Please don't misunderstand me. I have spent months researching nutrition and how it might have contributed to my late wife's rapid health decline, and I'm convinced K2 and iodine played critical rolls in the degradation of her vertebrae. You do an excellent job of presenting important information in your short videos. Keep it that way. Happy Thanksgiving!
@@JohnMcCW41 I hope you have a Happy Thanksgiving too!!!
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I drink unsweetened almond milk, it says its 50% more calcium than regular milk, so should i drink whole milk.
This is somewhat complicated. Here goes: So, if your unsweetened almond milk is fortified with both calcium carbonate and vitamin D, the larger amount of calcium may make it commensurate with what you would get calcium wise form a glass of cow's milk thanks to the vitamin D and the larger amount of calcium to compensate for the calcium carbonate not being as easy to digest as other forms of calcium. It is not going to have the same amount of protein that cow's milk will have, so that is just something to keep in mind. Regarding whether or not you should drink whole milk, I am assuming you mean cow's milk here? That is a whole other milk soap box- if you are able to drink milk that has not been homogenized then whole milk is a good option, but if the milk that you drink has been homogenized then whole milk is not a good option because our bodies can not break down the fat from the homogenization process. How does you body do with cow's milk? Do you digest it properly and does it align with your food values? There are a lot of things to consider when you are choosing what type of milk to consume. I hope this helped answer your question. Please follow up if you have other questions ❤
Dairy is a problem for the animals who are unfortunate enough to be enslaved in the dairy industry. Cows are kept impregnated and male calves are slaughtered. Dairy is death.
It’s not easier to be vegan. But I don’t mind the extra work to be a more compassionate empathetic human being.
Just had a REMS that said my trabecular bone is very high quality. Exercise is also extremely important. And I also have a whole body LIV machine.
It is very sad the way many animals are treated. IT makes my heart ache. I understand why many people choose to avoid it all together to stay away from any form of animal abuse. I have a friend who has two cows on her property and chickens because she does not want to contribute to any animal abuse. I have had the opportunity to help her milk them. We can't all have cows in our back yard though... I am careful about the products that I buy and from where they are sourced. I do consume dairy, but I respect your perspective and food values.❤