10 Ways to Build Stronger Bones Naturally
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- Опубликовано: 1 авг 2024
- Discover natural ways to enhance your bone density in this instructional video. We present 10 practical tips that you can begin implementing right away. From mindful nutrition choices to resistance training exercises, these techniques will help you maintain strong and resilient bones for years to come.
References:
www.mayoclinic.org/drugs-supp...
ods.od.nih.gov/factsheets/Vit...
pubmed.ncbi.nlm.nih.gov/26334...
pubmed.ncbi.nlm.nih.gov/11914...
pubmed.ncbi.nlm.nih.gov/24552...
www.healthline.com/nutrition/...
pubmed.ncbi.nlm.nih.gov/9258265/
www.unisa.edu.au/media-centre...
www.webmd.com/osteoporosis/fe...
www.ncbi.nlm.nih.gov/pmc/arti...
www.ncbi.nlm.nih.gov/pmc/arti...
www.healthline.com/nutrition/...
americanbonehealth.org/nutrit...
ods.od.nih.gov/factsheets/Man....
www.ncbi.nlm.nih.gov/pmc/arti...
Chapters:
0:00 Introduction
1:25 Vitamin C
2:34 Protein
5:28 Calcium
7:35 Vitamins D and K
10:08 Magnesium
11:34 Trace minerals
12:49 Collagen
14:11 Avoid low calorie diets
15:19 Limit caffeine and alcohol
16:14 Weight bearing exercise
17:21 Conclusion
Thank you! Good info!!
I am so glad to hear this information is helpful❤
Thank you so much for the great information ❤
I am glad the information is helpful❤
you're a great instructor/information disseminator. lots of good info in this, and so accessible. and that smile of yours...!
Lesley, you are very kind! I am glad the information is helpful❤
Thank you for supplying valuable information
I am so glad this information is helpful ❤
Thanks Sarah for thorough talk on bones; very nice video; so glad to have found your videos.
I am so glad this information is helpful!!
Awesome 👏
Thank you for your advice
I am glad it is helpful ❤
Thanks ever so much, Sara. Extremely helpful advice. Really appreciate it.
Silvia, I am so glad to hear that it is helpful ❤
Sarah, thank you for a great video; going to try the fortibone.
I am glad you liked the video ❤Let me know what you think of Fortibone.
Be careful with collagen supplements. I took hydrolysed marine collagen powder for only 5 days before suddenly coming down with Polymyalgia Rheumatica, disabling joint pain, for which I now have to take steroids. Unfortunately, steroids cause bone loss. Hydrolysed collagen is very high in hydroxyprolines which convert to oxalates in the body. Oxalates have a very bad effect on some of us.
I am so sorry to hear that you had this experience! Joint pain is frustrating. I have rheumatoid arthritis and joint pain is not easy to deal with. I hope that you are able to recover and get better quickly❤
@@sarahmapes_bonebuildersystem you have bone pain from all those crap grains and oxalates
Thank you very much for sharing your experience
@@shannonhall1465 We are all in this together ❤
Absolutely
Hi Sarah,
Thank you for this very helpful and informative video. It would be very helpful to have a readily available chart or list of all these foods for each Bone Building category especially when grocery shopping. Is there one available online that can be easily accessed or printed out? Thank you.
June, I don't currently have a list of these foods, but I think you are right that a list would be helpful! I will see what I can do about creating a list and making it available❤
That would be wonderful Sarah. I was going to type up a list myself but just thought there might be something already available to access on my phone or take with me when food shopping. Thanks so much!
What is the difference between K2 & MK4? I’m taking K2 because the information I have been hearing is the best one to take.
Mk-4 and Mk-7 are both forms of vitamin K2. Our bodies need both vitamin K1 and K2, but you are right that taking a K2 supplement in the form of either Mk-4 or Mk-7 is a good choice for bone health ❤ I think it is super confusing that they have all these different numbers to label one vitamin... You have got this! Clarifying questions are so important!
Hi Sarah. I recently fractured mt t8 about 9 weeks ago. I found your video on rounding the spine so helpful. We were remodeling our kitchen so for 8 weeks i was carrying all pots and pans, dishes to my basement sink to wash. I was rounding my back several times a day to get these things safely down the stairs, backward walking down stairs w all in a laundry basket, i think the rounding caused micro fractures inside the bone and eventually led to fracture w rounding to pick up something off the floor. Thank you for explaining. Love your channel
I am so sorry to hear about your fractures! How are you healing?
I am glad this information is useful for you
❤
You rock!
Denise, thank you! I appreciate your encouragement!
Was hoping you would mention collagen from food such as meat and animal fats. collagen powder can have varying and surprisingly lower levels of collagen than we imagine, so double-check the product online if you are taking collagen via supplements. Food sources are always the best way to get nutrition.
You are absolutely right that collagen from food sources is the beat way and that checking supplements is important. Not all supplements are well labled and knowing where they come from and that they contain what they say they contain is really important.
unfortunately that was not taught to her…..
nutrition is plant based taught from Tuffs
Merry Xmas Sarah! I am taking 180mcg for K2, is that ok? It comes as it is together with 5000IU of D3...
Merry Christmas🎄Yes, taking that amount of K2 with vitamin D3 should be alright. Have your vitamin levels checked once a year to make sure that amount of vitamin D3 stays the right amount. There may come a time when you need to adjust it and having your vitamin levels checked annually will help you stay on top of it❤
How can you take 180 mcg of K2/ MK7 when most pills come in 100mcg?
@@sarahmapes_bonebuildersystem Yes thank you for your kind confirmation. I will definitely stay on top of monitoring my Vit D levels annually thru bloodwork.
@@nataliejohnson508 hi Natalie, I didn't realise most K2 comes in 100mcg. I am new in this D3 and K2 thing so when i decided to look for one, my main aim was to look for a pill that has both D3 and K2. I wanted 5000IU of D3 and I found this brand NOW on iherb that has this variant of 5000IU D3 + 180mcg K2 and since it was quite affordable, I bought it. I didn't really look for a K2 pill by itself, I just remember that most were quite expensive when it is not combined with D3. Hope this helps.
Do you have to cook kale to get the nutrition?
There are nutritional benefits both ways. When you eat raw kale it has more vitamin C and more antioxidants in it, when you cook it there is more calcium available. It depends on what your nutrtiional goal is when eating it. Are you eating dairy? Do you have other sources of calcium in your diet? Or are you trying to get calcium from kale? We need vitamin C every day and we also need calcium. It is important to know how to get various nutrients form teh foods that we eat and make sure that our food preparation aligns with our nutritional goals. If you are planning to get caclium from kale, then yes, it is better to cook it, but if you are not planning to get calcium from it then it is fine to eat raw unless you have problems with kidney stones. Is that helpful? I know I am presenting options for both ways of eating it... How we eat it makes different nutrients available and it depends on what nutrients you are needing when you eat it. Please feel free to ask more questions❤
I read mushrooms were extremely good as well? Is that correct? I live in ltaly where ALOT of people smoke and this is the hardest part for me.Drs say stop smoking but they seem to nor realize what a very addicive drug it is l managed to stop but went into such a low and depression l started again.l really dont know how to kick this.hopefully our excellent Med dier saves us.😖
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
❤
Dairy products aci dic for the elderly.....
Dairy is one of those foods that does not work for everyone. It works great for some people, not at all for others, and okay for others. Use your best judegment with dairy as to whether it works well for you or not ❤
I’m 84yrs, I broke the top of my femur 16 months ago and MRI and many tests later my bone shows no sign of healing. … I’m so frustrated and doctors have no answer as to what I should do next. I eat no ca😅rbs or sugars (I’m diabe😅tic)
Denise, I am so sorry to hear about your femur!
Diabetes can make it harder to heal from having fractures. It is also more likely to takes a longer period of time to heal. Here is a scientific article that explains how diabetes affects fractures.
www.ncbi.nlm.nih.gov/pmc/articles/PMC4692363/
With what is happening for you, I would encourage you to reach out to Dr. Keith McCormick. He does distance appointments. He is the author of "Great Bones," and he knows his stuff. He is also reasonably priced. Here is his office phone number: 413-253-9777
If you would like to learn more about him here is his website:
www.osteonaturals.com/
I can talk to you about diet and exercise, but with what is going on, I think you are better off to find a specialist who can help with your situation ❤
I would love to hear how things go in your healing process. Please keep me posted.
Can this work if you😢have cancer of the bones
Yes, this will help even with cancer of the bones❤
Here are some sources that will hopefully help to answer your questions about bone cancer and strengthening your bones.
www.ncbi.nlm.nih.gov/pmc/articles/PMC9776461/
research.med.psu.edu/oncology-nutrition-exercise/patient-guides/bone-health/
www.health.ny.gov/publications/1983/index.htm
Sadly, quinoa, amaranth, and chia are high in oxalates
They are, but if you soak and then sprout them it will help to reduce the oxalates. I hope that helps☺
@@sarahmapes_bonebuildersystem 😋 Thank you! I was so sad about having to give them up!!!!
@@MrJugThumper Glad it is helpful!
The so called super foods give us way too many oxalates.
@@robyn3349 There are a lot of oxalates in many foods. When you are trying to maximize calcium this can become an issue. Sprouting and soaking nuts and seeds can be helpful and cooking kale...
Also if you can do dairy, consuming foods like greek yogurt can be good options as well.
Protin for ckd...
Protein is important for building strong bones. Pick the protein that aligns with your food and value system❤
What is becoming clear to me, is that if you want to survive OP, you need to be wealthy. Ezekiel bread, while unique, comes in at my store, at over $7/small loaf!
I feel that way regularly with food prices and it frustrates me. I would skip the Ezekial bread for that much money. There are other ways to get the all of the amino acids. Rice and beans mixed together are less expensive and will do the job❤
when i eat healthily, the money i save that i'm not spending on trash food (sweets, salty snacks, etc.) goes toward healthy foods. and fewer medical costs.
@@lesleydiamond5503 Yes, healthy food does save the cost of future medical expenses and also helps us feel better in all aspects of our lives❤
As collagen, is better to make chicken broth
Homemade chicken broth is a wonderful option and I am all for it ❣
What kind of bread ??? Didn’t get the name
Ezekial brand bread- it is a complete protein bread ❤
Robotics.... !!!!
Yes, I have robot arms here 😆
I wish you would break down more. Ex. Sitrate how it may effect the stomache, milk what kind. Ex. Cows milk is not necessarily good for people. And supplementing with a not so wealthy brand may hurt a body and not help. Now you've totally lost my vote. Wow I see your ignorant
Cow's milk works great for some people and not other people. Supplements are a challenging thing. They are not all created equal and it is important to know where they are sourced if possible. Wherever possible getting nutrition from food sources is the best option, but it isn't always possible. I believe in supplementing when necessary. Not everyone can afford to purchase from "wealthy brands", and it is my hope that health is not limited to those with lots of financial resources.
I am continutally learning and share what I learn as I go along. There are many things that I don't know and many things that I do know. I don't think any one person can know everything and it is important for us all to do the best we can. I firmly believe there is something that all of us can do to imporve our bone health and I am doing my best to encourage and inspire people to find what that looks like for them. No single person is going to appeal to everyone or be a good working fit for everyone. I am sorry that my content is not appealing for you, but I hope that you do find help that does appeal to you and people whose approach is in line with your own.
Food combining has been debunked years ago.
Having to eat foods combined together at the same time has been shown to be unnecessary, but we still need all of the essential amino acids throughout the day. I think it is important and helpful to understand about pairing foods because then it is easy to know what needs to be eaten throughout the day to make sure that our bodies are getting all of the essential amino acids. I personally think it is easier to remember that certain foods go together rather than trying to keep track of all the amino acids I have consumed during the day... but if something else works for you then that is great too!
Bad advice
Thank you for sharing your opinion. I am sharing based on current scientific research. Not everything will work for everyone. I am sorry that they don't work for you.