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I am so glad you like doing them!

I am so glad this video is helpful and that you are ready to lift weights! That's a wonderful thing! Keep it going ❤

That's awesome!

🤣🤣🤣 I literally laughed out loud... I should check and see if there are any studies about how snoring affects partners and bone health. It certainly stands to reason that it could. Sigh.

@@sarahmapes_bonebuildersystem Remedy: Sleep alone. Separate bedrooms. 😁

Good point!❤

@@peggyharris3815 Always an option

@@selma5885Yes, there was improvement in the spine, but not in the hips. With all exercises it is harder to get at the hips and particularly the femoral neck. It is still worth doing everything we can to help strengthen the hip areas, bug it is always more challenging to get at them.

You are spot on! I really appreciate your effort to understand the nuances of the differences with foods ❤

@@sarahmapes_bonebuildersystem Thank you so very much! One more thought: I understand that lentils do not have all of the essential aminos. However, if I were to soak overnight (not sprout), would this sufficiently up the methionine & cysteine? I wish I could sprout, but don't have the lifestyle to do so. I will try to get the 2:1 ratio for grain:legumes but that is a A LOT of food. :D TQ again!

@@ahoritaHOY It is a lot of food. The other way to go about things is to make sure that you get both foods throughout the day. It doesn't have to be in one sitting. Lentils have leucine, lysine, phenylalanin, and some tryptophan. They have small amounts of both methionine and cysteine, but the amounts are small. Soaking lentils will help to improve absorption of zinc, calcium, iron, and protein. It also reduces the amount of phytic acid and tannins. This means that it will boost the methionine & cysteine. I totally get it that sprouting is a lifestyle that is not easy to fit in. Soaking helps though and is worth doing if you remember to do it. I am guilty of forgetting to soak sometimes...

Ir means so much to me that you are finding these videos insightful and helpful ❤

Are you able to do any weight lifting? Given the rods in your spine, I am assuming that you have limited mobility in your spine? If you can lift weights that may provide a good way to strengthen your spine while also working within limitied mobility.

Yes, anytime you put weight on your spine it is going to be helpful. There are mnay ways to improve bone hjealth outside of this particular study. The Liftmor study was the topic for this video, but all studies ar elimited to just a few things because that helps the study measure more effectively what is happening. Know that there are many ways to build strength and you don't have to squat to build strength.

The general idea is to do these poses most days of the week. Dr. Fishman's work showed that 4 to 6 days a week is the goal. If you are able to incorporate weight bearing exercise twice a week and then do these poses 4 other times throughout the week that is an ideal schedule. That won't work for everyone though and the next best way to the ideal is whatever you can fit into your schedule and what works for your body ❤

@@rc24888 This is a great question. In general I would suggest that the best way to go about things with exercise specifically is to use weights 2-3 days per week and mix in yoga or pilates that have been specifically designed for osteoporosis on the other days . In reality not everyone can do that and the next best alternative is to do whatever works best in your body. For people who can’t lift weights then vibration plates may become a good option. Adapted yoga may also be a good option in this circumstance too. The best exercise is the kind that works well in your body. I hope this is helpful. If you have more questions, please ask❤️

Sarah, apologies my last email was sent prematurely, but you caught the drift. Variety is the spice of life, er - lift. Great comments 🎉🎉

@@rc24888 It's all good!

That sounds awesome! Some small changes and you will be in good shape ❤

Do you have a bowel condition or disease, or have you been taking medication chronically over a long period of time that might be interfering with your ability to absorb nutrients?

I am so sorry! That has to be incredibly frustrating. I encourage you to have your doctor look at nutritional deficiencies and also the possibility of autoimmune conditions. Thyroid, autoimmune, and even celiac disease can all contribute to developing osteoporosis. Do;n't give up on teh weight training though even though it has not left you exactly where you want to be it is still helping...

I would add that all weight lifting should be done with good form and at the appropriate weight for each person. Everyone's "heavy" is different and that is okay 🥰

@@sarahmapes_bonebuildersystem yes , and most can become stronger than they think just by slowly coaxing the body with tiny amounts of weight over time. All it takes is effort.

@@gcruishank9663 Yes, effort and patience ❤

Squats work well for some people and not so well for others. If I do too many of them, I have a knee that gets agitated even with good positioning... I swtich up what I am doing and end up doing a lot of lunges switching sides in between. Give that a go and let me know what you think 🥰

@@sarahmapes_bonebuildersystem I do lunges also with my barbell It's definitely more challenging than squats but I don't know if I can progressively overload putting more weight on my barbell because I worry if it'll be too heavy for me to lift onto my shoulders and there won't be anyone to help me just in case For that reason is it okay to not progressively overload with squats Or weighted lunges with my barbell?

@@daysoftheboo Part of the progressive overloading is changing what you are doing. Even if you are using hte same weights when you do slightly different exercises you body will still get the progressive overloading. Switching back and forth betweeen squats and lunges will help you get there even without progressively heavier weight ❤

@@sarahmapes_bonebuildersystem AAAWWWW i see!! I love this! So progressive overload doesn't necessarily mean we have to continue adding more plates to our barbells or continue lifting heavier dumbbells? Progressive overload means changing the workout challenging the muscles not necessarily lifting heavier heavier heavier but doing workouts that will stimulate the muscles? It feels like different muscle stimulation from doing lunges and squats , I also have a 20 lb weighted vest , when I do lunges and squats with my weighted vest that also feels much different than my barbell, even though my barbell is 34 lbs my weighted vest sometimes feels challenging and it's only 20 lb but it's because the weight is distributed in a different center of gravity right? Then this is perfect for those of us who can't afford to either get heavier equipment and like me who work out alone and don't have anyone that can spot us put more plates on barbells stuff like that 😄

@@daysoftheboo You have this one totally ❤

I am so glad you liked it ❤

I am so sorry to hear about your Mum. I hope that hse will recover as well as she can as quickly as she can ❤ It sounds like you are busy doing hte right things working on building strength! Keep that going. I would also check for any potential nutritional deficiencies. They are silent and can contribute to bone loss. There might be something that you need that you don't realize you are missing. That was true for me... The good news is you know early and there is time to make a big difference in how things go for you ❤

Thank you so much for your quick and very kind response Sarah. My Mum is healing and now on daily injections. She’s had lots more going on but is thankfully in less pain and taking less pain relief so that is good I’m definitely going to follow your advise and search for any deficiencies through having more tests. The doc said my vit D was fine but I’ve just done a test from the chemist and it says not sufficient so that’s a starter point Thanks again❤. I’m working through your videos carefully making notes I reached 1 year alcohol free earlier this month and that was my challenge so my next one will be to reduce my t scores Have a lovely week and take care 🥰

@@Travellingtherapistcreates It sounds like you are doing lots of really AMAZING things! I am glad to hear that things are going better for your momma, relatively speaking ❤

Thanks so much. I will tell my Mum ❤

I am glad you found this video helpful❤

It is hard to skip chocolate 🍫 I am right there with you on this one. We can work on it together 🥰

@@sarahmapes_bonebuildersystem Thank you. 💛 I managed to skip chocolate yesterday and didn’t eat any sugary thing. Ate dried mango instead. And peanuts.

@@maiyapercy Way to go!

@@sarahmapes_bonebuildersystem Thank you 🥰

I am so glad to hear that you are finding this information helpful ❤

I would start with three to four times a week and then when that gets easy you could try either more days a week or doing them a couple of times a day ❤

It isn't a comprehensive list. Protein is really important. Do you have a favorite way to eat beef?

I have not looked for research on this topic yet, but your question has inspired me to do so... I could actually see this being a great video topic after I do some research. As I have experimented with sleep positions, I have personally found that it is most helpful to have a pillow that is on the thinner side to support the cervical spine. I hope that is helpful in the meantime.

Glad you found it helpful!

Protein is a major component in making sure our bodies have what they need to build strong bones. I am so sorry that you went through this experience with plant foods and developed osteoporosis. You are not alone in doing what you thoguht would be healthy and then finding yourself in this situation.

ruclips.net/video/1s92Cxg4glo/видео.htmlsi=I4F7K7YnZKj4ZF2p Here is a link for using regular dumbells at home. I hope that helps. Are you looking for a straight up exercise session with these exercises with dumbells?

This is a great question and one that I think I will actually make a whole video about. To give you an overview now though- there is benefit of using weights even if not continually increasing the amount of weight. What continues to make training beneficial while maintaining a certain load is to do slighlty different exercises while using the weights such as moving into doing lunges intead of squats. The other option is to keep the same amount of weight and exercises, but to do more reptitions. By changing the exercises or number of repetitions or both your wife will continue to build strength which is what we want when working to improve bone health. I hope that helps.

Thank you!

@@robyn3349 I am glad you found it helpful ❤

@@sarahmapes_bonebuildersystem Sarah- Thank you for your response! Anyway, it set off sparks, as my wife and I talked about the issue more. It's curious. It's human nature to work with a lower weight that's comfortable - and you keep coming back without feeling fatigue, or losing interest. My wife (for reference) uses Osteostrong, and has a Marodyne plate at home. We talked about the trigger points, as they call them - So, if you could use, let's say, a thirty pound weight for two years, and then get a BMD or Echolite, and even a Dexa score - that saw actual progress, would it be reasonable to conclude, hey, if it's working at thirty pounds, why not plateau there ? And check again in another year? I watch these older women bench pressing over a hundred pounds, and sort of wince - is this really necessary ?? One wonders, really, how much muscle, is required to stimulate activity ? You don't need to be a gym monster, perhaps, to get that growth. I just wonder, at what point is an actual fulcrum point, and enough is enough. I look at you, and you have a similar physique to my wife, and yet, I don't see you over loading weights, you appear careful and know your limits. Me, the idea of stressing the spine and other elements worries me a lot for my wife. I can understand the deep anxiety of women, and it's a normal urge to make this monster go away, but I don't see what the harm would be in consuling patience, and diligence. Sometimes, it's true, the tortoise does win the race. Would love your erudite thoughts on this ! Wow, might make a cool podcast- perhaps you can invite a specialists in the muscular dynamics of all this. Beyond my scope - but not yours!@ We'll be watching..... Happy lifting - more or less......💥 Richard

@@rc24888 I made a video about this topic that will be coming out first thing Monday morning. I think you are right that it would be interesting to get a specialist to discuss this topic. There are research studies that I did not include in tomorrow's discussion that actually discuss that more repetitions at a lower weight is as effective as lifting heavy. The thing to keep in mind is that there is more than one way to do things. It doesn't have to mean continually adding more weight. If something is working there is not a reason to change it. If you are still seeing progress with dexa then there isn't a reason to change anything yet. If you stop seeing progress and you still need to make more progress then it is time to change something but that change does not have to be more weight. There are different options and possiblities. It may mean trying out some different exercises or doing more repetitions at a lower weight. It is about finding what works for you wife in her body.

I am sorry to hear about your T score. Know that you are not alone and that there are other men on the young side who have developed osteoporosis and gotten better which means there is hope for your situation too! I am glad to hear that these videos are helpful for you.

I am glad it is helpful ❤

Thank you! In looking at the Ikigai way of life it looks like exercise is an important part of the lifestyle too. I think making liefstyle choices that include both healthy diet and exercise could benefit bone health for sure. It will depend on the particular person and their individual circumstances whether it is possible to turn osteoporosis around in a year, but a year could certainly make a positive difference and head a person in the right direction with bone health ❤

Mushrooms can be a great source of vitamin D depending on the mushroom. Many mushrooms that are available commercially are grown in the dark and do not have much vitamin D, while some are exposed to ultraviolet light to boost their vitamin D. Wild morels are often a good source of vitamin D. Given the difference in what mushrooms are exposed to it can be difficult to know if mushrooms have vitamin D, but potentially they are a good source for vitamin D. I am sorry that it is difficult to stop smoking in Italy. It isn't healthy, but it is also really challenging to make lifestyle choices like quitting when you are surrounded by doctors who smoke. I hope you are able to find success in this area ❤

Thank you! I am gald to hear you are enjoying these videos and finding them helpful ❤

Yoga is a great way to improve posture ❤ I love it!

@@sarahmapes_bonebuildersystem That’s how I found your channel. I was searching for Yoga for osteoporosis and found your videos about the 12 Dr. Fishman poses. 💛

Janet, this is a really intereating question. I was unfamiliar with Bodyblade and I just went to their website an dlooked at what it is and does. I have not seen any scientific research about it to tell you for sure what it does for bone health. That said, this device looks like a safe good way to work on building strength and improving balance both of which will be good for bones. I would think looking at it that it would be helpful for bones- I just don't have scientific research to back that up. I hope that helps ❤

@@sarahmapes_bonebuildersystem thank you Sarah 🙏

If you are cooking at home small amounts of cold pressed seed oils is okay. The problem with seed oils comes from them being used in many processed and prepackaged foods. Another option to get omega six is to eat almonds, sunflower seeds, and pumpkin seeds. I generally stay away from canola oil, but I used to use sunflower oil in some baking. I hope that helps❤

I am so glad this information is helpful ❤

Avocados are great! I eat them regularly.

I would like to help you, but am not quite sure how. Can you share more about your situation and I can see what I can do from there ❤

I am sorry that you had to learn this one from personal experience! I hope you have recovered well and are in better shape. The amount of grams of fat will differ depending on how many calories you consume each day. For an approximate reference - on a 2000 calorie a day diet the 20 to 30% fat would be 45 to 75 grams of healthy fats per day. I hope that helps ❤

@@sarahmapes_bonebuildersystem yes I'm doing much better today but it took a very long long time to recover my body, you see I did a low-carb diet back in 2018 for a year it was one of the worst dietary choices I ever made but I fell for it, Now I enjoy carbs I love eating carbs even though there are some people who say you have to eat less carbs the older you get, I've even heard people say carbs are bad for bones!!! But how can carbs be bad for bones when they contain vitamins minerals and fiber ?? That's a good example that helps me a lot because I eat around 2,000 calories a day, some days a little more , so around 40 to 70 g of fats a day? I only eat healthy fats, I do eat unsweetened baking chocolate I don't know if that would be considered a healthy fat LOL But when I was on a low-carb diet I was eating so much saturated fat from animal foods I will never do that ever again!! And I don't think it's good for bones at all no matter how much people on RUclips are saying that animal fats are very important I'm sure they are important but not in large quantities!!

I am so glad you are finding my videos helpful! I think it is important to respect different ways of eating. Different ways of eating work better for different people and I lean more towards plant based eating myself. I will keep including plant based foods ❤

I am so sorry to hear about your fractures! I hope that these exercises are helpful for you and that you heal well ❤

I am so glad this explanation is helpful ❤

Marodyme is the best known. It is also considered a good product. It does not have to be Merodyme though... Choosing something else with good specs would also work just fine. How each product is calibrated is going to be something to ask the manufacturer about. I would ask them how to adjust the settings and how to get it where you want it to be. I hope that is helpful. I know it isn't very specific. It would be difficult to know without looking at each product...

Thank you!

I am sorry, vibration would not be a good option with having had a detached retina. Vibration can cause issues with retinal detachement and I wouldn't risk it. There are other things you can do to build strength. It is even possible to get a good strength building work out from a chair if necessary. Please let me know if there is anything I can help you with in considering your options❤

@@sarahmapes_bonebuildersystem Thank you! Have you come across any research regarding jumping on a Rebounder (small trampoline)? Does that help build bone on spine and hips and is that safe for retinal eye issues?

@@odf1750 Jumping on the trampoline should not cause any further issues if you have retinal issues. Jumping on the trampoline is an interesting thing to consider. There are studies that show that it helps to build bone, but it also has the risk of falling off. I know there are some rebounders with handles that are specifically designed with osteoporosis in mind. This one could go either way depending on how you feel about it.