Welcome to The Bone Builder System. I'm Sarah Mapes, a BoneFit certified yoga instructor who has trained with Dr. Fishman in teaching yoga to help strenghten bones. I am also a certifed nutrition coach trained through The Institute for Integrative Nutrition.
On this channel we talk about all things related to bone health, osteoporosis and health and wellness for postmenopausal women. I also offer personal health coachign and online courses and memberships about nutrition and fitness for bone health.
A couple of decades ago I read about BVO (brominated vegetable oil) being harmful. It was always in the ingredients list in soda in the United States. Recently the United States has decided to ban BVO but Europe did it many years ago. Because I have been without soda for so long I have lost the taste for it. Now I'm glad that I quit.
Excellent information, önce again appreciate all the time you spend preparing such valuable information to help improve our health safely, have a nice day, Sarah! ❤😂🙏
@@sarahmapes_bonebuildersystem Hey Sarah! Thanks, it’s delicious. I add drops too of selenium, zinc, iodine. It was my Covid recovery drink, but it actually did taste like a soda because of the lemon and soda mix.
People on dialysis are told not to drink any dark colored cola (excluding root beer) because they contain higher amounts of phosphorous which leaches calcium out of the bones, so this makes sense - except for the part where it just affects the hips and not the spine. Thanks for sharing this information.
It is interesting that people on dialysis are told that. I appreciate you sharing that with me! It is the weirdest thing ever to think about it just impacting the hips and not the spine... I think we need some follow up research actually. It is interesting to see what comes out of studies and then to think about what needs to be done as follow up after that.
I have been drinking gerolsteiner sparkling natural mineral water- I read that it’s a good source of calcium. 1 bottle (750 ml/25.3 fl oz) contains 20% daily value (per the label) of both calcium and magnesium. It’s available at my Trader Joe’s for $2.29/ bottle - not cheap but I don’t drink sodas or alcohol much so it’s my splurge. 🙂
Thank you for the information! I I enjoy sparkling water when I don’t want to drink tea too late in the day. Glad to hear the carbonation is not bad for bones!
most sodas are sweetened with high fructose corn syrup, which researchers at Johns Hopkins has studied, and it seems that hfcs acts as a key metabolically to unlock diabetes in the body. while hfcs is particularly bad, sugars in general are "addictive" and generally just not good for the body overall
You can lift weights and it will likely be a very good thing for building strength and reducing future fracture risk. I would start light with whatever amount of weight is comfortable for you. You might start with 3 to 5 pounds. The things to keep in mind is that you increase the amount of weight you are using when what you are currently doing feels easy. Weight should be added gradually. If 5 pounds becomes easy then try out 8 pounds and then make a shift to ten pounds when the next amount of weight is easy. You can do this, and it will make a positive difference to your bones ❤
just because the research isn't there does not mean that what Sara Meeks observed in her work is not valid. not everyone can and should twist, and how one twists is vital. I find strategic twisting actually provides relief.
I agree with you that twisting should be done slowly and strategically making sure that a person can comfortably breathe. I also think that if someone ever has concern about a particular movement whether it is twisting or anything else that they should listen to their body. Erring on the side of caution keeps us safe and there is always another exercises to strengthen the spine so if one doesn't work it is time to find another one. ❤
Thank you so much for this helpful video but I have osteoporosis Arthritis and I have total knee replacement on my left knee and I have calf rotate shoulder. Surgery I can’t lift more than 5 pounds is 5 pounds going to help me with my osteoporosis?
Thank you so much for this helpful video but I have osteoporosis Arthritis and I have total knee replacement on my left knee and I have calf rotate shoulder. Surgery I can’t lift more than 5 pounds is 5 pounds going to help me with my osteoporosis?
Yes, five pounds will help and it is alright if you need to adapt these exercises even more. I have rheumatoid arthritis and I work with people who have shoulder injuries, knee replacements, foot issues... Sometimes it takes some experimentation to find a version of an exercises that works for them, but there are exercises that can be done in adapted ways for a variety of people. I teach a class where we don't get down to the floor at all. You have options. If you are lifting lighter then more repetitions is helpful, but there are also other options like resistance bands. I encourage you to experiment with what you are doing a bit and see if there is a version of things that does work for you and focus on doing that 🥰
That is okay. Lift the five pounds. Everyone has a different "heavy" and that is what I think is frustrating. We see someone else lifting their version of heavy and we think we need to lift like that, but we don't. We need to lift what is heavy for us personally ❤
I am so glad to hear that you like this practice! In this practice the BoneFit bridge and the bird dog both work glutes. Bird dog with an arm extended out in front also works the extensor muscles. Would you like a practice that is more focused on building glute strength and strengthening the hips in general?
I need these very badly. I fractured my spine L1 from a fall from a 3m ladder cutting trees and I am still in pain. Thank you. I hope I can follow these exercises leading up to my recovery.😢
@@sarahmapes_bonebuildersystem i certainly hope i can still recover from it. I am a 71 years old lady and was very active during my younger years. Now, my mind is active but my body is pulling me back. Your exercises are very well presented and easy to follow unlike my current physiotherapist. I will strive to do this on top of my pain. Oh is it safe to do this at this stage?
Enough time should have passed for you to be able to safely do these exercises as long as you have medical approval to exercise. That said, everyone's body is unique. Listen to your body as you do these exercises and if anything doesn't feel right then don't do that particular exercise. When you try these out, let me know if you have questions about anything, and I am happy to help ❤
Hi Sarah. I love standing on one leg. I do this every day. Ive started to encourage my friends too. I can stand on one leg for over 5 minutes. Its so good to balance.Love your videos,thank you ❤
Below you will find a link to the study and information. I can speak to the control group. Participants were encouraged to keep doing the same things they were already doing without changing anything except doing yoga in a very specific way. This included taking vitamin D and calcium supplements. Participants were not allowed to take strontium because it is a heavier element than calcium and could have skewed the results. Participants were also not taking any medications for bone health. Participants were also not using vibration plates. I hope that helps ❤ pubmed.ncbi.nlm.nih.gov/34004616/ Fishman LM. Yoga and Bone Health. Orthop Nurs. 2021 May-Jun 01;40(3):169-179. doi: 10.1097/NOR.0000000000000757. PMID: 34004616.
Is your burst fracture the result of an accident, like a car accident? The reason that I ask is that if it was caused by a car accident it is possible that your bones could have gone different directions than a most compression fractures. I would check with a physical therapist about what is recommended for you to be sure that you are doing what your body needs. In general if you have the okay to exercise these exercises should be safe for strengthening your spine which is really important after fracture.
These exercises are alright to do if you are comfortable getting down to the floor and laying on your belly. You could also do these exercises laying down on your bed if you make sure to position yourself so that you have enough room to bring your arms out in front of you. I know women post compression fracture who are in their eighties that do these exercises and also women who would not be comfortable doing them. Enough time has past that you should be fine as far as healing goes, but use your best judgement to determine how comfortable you are getting down to the floor. I hope that helps ❤
I do not understand why there is so much contradictory information about specific foods and their oxalate levels, even when looking at serving size and prep method. the statement about the almonds is reasonably clear. however, over all, at this point there's no reliable data.
Another interesting thing to keep in mind is that our bodies in general can handle oxalates and they aren't necessarily something that we need to avoid. What is important to understand about them is that they are not good sources of calcium unless they are soaked, sprouted, or boiled. So, if you have other good sources of calcium then foods with oxalates inthem may not be something that you need to worry about. Just things to keep in mind ❤
Thank you for showing these poses. The seated twist is much easier when you sit on something, like a rolled blanket or towel. And for the lying twist the knees can be bent, so it is more accessible.
Thank you for the exercises. Xrays show a lower back compression fracture that never caused pain so I was unaware of the condition. I plan to exercise prevetion thanks to your help.
You are not alone in having that experience. Compression fractures can cause serious pain, no pain at all, and everywhere in between. It is a blessing that yours did not cause pain and that you healed from it. I am sorry to hear that you have had one though. These exercises are a good set to work on to help prevent future fractures from happening ❤
