A few of us have been discussing ways to make our bones stronger without resorting to bisphosphonates. This seems like a good place to carry on the conversation.
The conversation started here:
Read only the original post re osteoporosis as the thread was very long.
I was diagnosed with osteopinia in the past. Took Fosomax in my 50's and my bones improved to those"of a 30 year old". I stopped taking it at that point as I had read of complications. Years later my bones are getting weaker again, but apparently not to the point of requiring Fosomax again. (am now 68). I take vitamins including D and calcium with magnesium. From everything I have read the body absorbs vitamins and minerals far better via food than supplements. There are easily available lists of foods to eat. Other than that it's exercise and working with weights that are recommended. I've slacked off with weights. I do Qi Gong, treadmill if not outdoors walking and swimming for 45 minutes when it's warm enough, gardening. I find it difficult to be disciplined re exercise no matter how good it is for you, unfortunately.
As a follow-on to the discussion about zinc supplements, copper is the other supplement that goes with zinc. It seems that if you take one of these, you should also take the other. Both assist in the formation of the collagen upon which the calcium will be depositied. I went searching this morning and found 2mg Chelated Copper which seems to be satisfactory so I'll add that to my ever growing list. Pick me up and shake me and I'll rattle. Must check on that when I'm doing the jumps which it is time to do now.
This reply and1 other has been deleted by a moderator.
My Osteoporosis Journey: Background – “high risk” small-boned Caucasian female over 65, taking prednisone for polymyalgia rheumatica since June 2015, suffered broken leg (tibial plateau) when leg was severely twisted when I walked on ice February 2014. My T-score I is -2.0 but I am in the high risk category. When starting prednisone I was told that bone thinning was an effect of prednisone so I took my calcium and Vitamin D supplements, bought a pedometer and started walking more. It was at my request that I finally had a scan in September where the osteopenia was diagnosed. Even when I had the broken leg no one suggested a scan would be a good idea. All I knew was that the bone healed rapidly and well, I had not needed surgery.
After the diagnosis my GP recommended medication but by then I had started hearing about the potential for horrific side effects, so turned her down and started serious research. I started by talking to my friends. Two of them had successfully moved from osteoporosis range into osteopenia through non-medical means. One remains faithful to her regimen and continues to improve, the other has slacked off and become osteoporotic again. Suggestions from the more dedicated person included Nordic walking and parkour but she does not have polymyalgia (PMR). She also has taken various supplements under the advice of a herbalist. I am not ruling out her methods but am not following in her path, although I may take up Nordic walking sometime in the future. I tell you about her because her experience is what gives me real hope that non-pharmaceautical methods work. A sister-in-law was taking Fosamax but had to discontinue because of side effects (I don’t know what the side effects were).
I have done a lot of reading. You'll find several good sites on the internet but if they are heavily promoting certain products it is a good idea to balance their advice with what you read elsewhere. I am convinced that the following regimen is the best for me, and I expect to be adding to this, and modifying things, as I continue to learn more:
Exercise: I have a weighted walking vest which allows me to gradually add small amounts of weight. This is to challenge the skeleton to lay down more bone. I am learning Tai Chi which is not only excellent for improving balance (helps to avoid those bone-breaking falls) but has been shown to improve bone density. I use my pedometer to make sure I get 10,000 steps a day. At present this includes all my daily activity, not just my walks. I may increase this in the future. I also carry on with long-standing physio exercises for osteoarthritis and practice a bit of yoga. Have recently started doing nordic walking.
Diet - well balanced, with the following supplements:
Vitamin K2 (K2-4 and/orK2-7, K2-7 is preferred) Please note that Vitamin K2 (not K1) is nearly absent from modern diets, and is the vitamin that guides calcium into our bones rather than letting it collect in our organs or inside our blood vessels. Unless you have access to grass fed cattle and their products, and free range hens eggs (not grain fed) you will almost certainly need to supplement this vitamin.
Sources of Vitamin A I've read conflicting advice about whether retinol or beta carotene is better, and have decided that natural sources (food, or maybe cod liver oil) are safer choices than taking a chance with the latest fad in supplements.
You should have enough vitamin E in your regular diet, otherwise make sure you get a mixed tocopherol version
Cod liver oil for A and D content.
The reading I have done includes websites and books. As I indicated above, always read with a critical eye and take the best ideas from everywhere. I don’t think anyone has all the answers, and also we are each different, will have varying risk factors and so forth. But I hope my experience gives you some ideas, and also some ammunition as you withstand the medical profession’s strangely strong idea that we must take their dangerous medicines!
I'll private message bibliography to anyone who asks.
As I have tiny bones I suspect that they are quite strong although been judged as not dense.
I think we start with our diet and then build on it realising that we have impacted the quality of our foods by overtaxing the environment and even putting poisons into the soil in an endeavour to expedite growth.
Anyone who falls can break a bone and some people with osteoporosis fall and do not break a bone. It is not a given but precautions need to be taken by all elderly people.
I knew something was wrong when I hesitated taking fosamax (AA) when I take medications for other conditions like diabetes and Crohns.
The drugs for osteoporosis have been given too readily and the doctors have not been told of the dangers. I know this from my own lovely GP.
More thorough research needs to happen. People need to report all side effects not just stop the drugs as the warnings are not there and the drugs are said to be safe!
Hi, Im totally new to all this and trying to read as much as possible before I have to have my review with my GP. as regards vitamins, I notice a lot of you mention K2, is there anyway I can get this combined with calcium and Vit D or shoudl I buy them separately ? Thanks you
Not sure why this popped up on the list for this week but I miss some of the people on here. They were ground breakers in the topic of trying the natural route instead of the drugs.
I believe it is worthwhile to at least try the natural route before resorting to the drugs.
Thanks Anhaga for highlighting this again.