Introducing myself as a new member

[SwimLMich]

Hi, I'm new here, just diagnosed and am interested in controlling further bone loss with way of eating. I am about 90% vegan but would like to ramp up my food sources (e.g. green leafy veggies, etc.) and strength/weight training to help with this condition. I am 71 years old, not taking any medications. My personal physician during telemed call today is encouraging me to take a weekly dose of alendronate. I'm not crazy about the idea and want to wait on that decision and further investigate other options. I'm happy you're all here to support me and one another.

[Daisi124]

Hi. I would say that it depends on the extent of your osteoporosis. I had a very bad T-score in the spine - 3.8 and felt I had no option but to take Alendronic Acid. I had a spinal fracture which led to the diagnosis. I had visions of ending up crippled in a wheel chair. I have been taking AA for 11:weeks now and as far as I know there have been no adverse effects. My diet in complicated as I have a large kidney stone so oxalate foods are to be limited. I get most of my calcium from dairy, I take K2 and vitamin D3. I take a small dose of magnesium as well as too much affects the kidneys because of the stone. Some people take Boron but you can quite easily get enough of that in your diet. The best thing to do is research and take professional advice. I am not a believer that I can reverse my personal score by diet alone.

[SwimLMich in reply to Daisi124]

Thanks for your response. And I’m glad the medications prescribed have helped you.

I’m at -2.8. I do understand that I can’t reverse the deterioration of bones but I would like to know what others are doing related to way of eating and forms of movement that have helped their condition to not get worse and/or to feel the best they can.

I will not abandon the plant-based woe and luckily my personal physician is, himself, an advocate of it.

I’m grateful for this community as I navigate all the new knowledge and information about it that you all have to offer and which I hope will help shape my response to the diagnosis.

[Kitchenbuddy in reply to SwimLMich]

My gastroenterologist recommend that I get all of my nutrition through food and I know for me that is difficult due to digestive issues, but I am taking a multivitamin and another vitamin D with K2 to try and prevent further bone loss. My last DEXA scan was -3.5 which I want to investigate further thanks for the information that I received on here. I am too scared of the possible side effects from the medications. Its a personal decision. Best wishes.

[SwimLMich in reply to Kitchenbuddy]

Thanks for your input. I’ve been taking D3 for a number of years on the advise of my surgical oncologist after a lumpectomy. I’m also in a good multivitamin and have taken a small amount of calcium in the advise of my personal physician and also B12

[Kitchenbuddy in reply to SwimLMich]

It sounds like you are on the right track. I exercise too and walk everyday to stay strong and keep flexibility.

[SwimLMich in reply to Kitchenbuddy]

Yes, good! Besides my chosen way of eating I also believe in the power of movement.

I’ve been practicing yoga for 30 minutes a day for over 35 years. And took up use of 5 lb weights about two years ago. I think I’ll up those to 8 lb.

In the summer, I swim about 20-25 minutes daily and rest of the year walk 3-5 miles a day. I’m thinking of jogging for five-ten minutes (although I detest it) and/or doing other heavier weight bearing exercise.

I want to maximize what I’m doing or possibly make an appointment with a yoga instructor and/or personal trainer to add whatever is necessary.

[Kitchenbuddy in reply to SwimLMich]

You are very active already. A trainer may help you learn exercises to target specific areas. Be careful and safe exercising is good.

[Bekind36 in reply to SwimLMich]

With regards to eating I just finished reading the China Study by T Colin Campbell and completed the whole food plant based certificate on line from E-Cornell . Wealth of jam packed knowledge on food - nutrition - health. Check it out.

[SwimLMich in reply to Bekind36]

Thanks for the tips. I've been a student of this way of eating for a long time so what I'm more interested in is your take on leg weights, if you utilize them or not and how that's going for you. Best to you and all who are working with and for their bodies on this forum!

[Pte82 in reply to SwimLMich]

SwimLMich, even a balanced diet may not contain adequate raw materials to stem bone loss so you need to consider supplementing. Here are a group I found succeeding in that endeavor. Bovine bone from New Zealand, the body recognizes and absorbs calcium better from living sources. Boron which also helps you from loosing height search on (Nothing boring about boron), magnesium and D3 magnesium also activates D3, Delta Tocotrienol from Annatto and vitamin C.

[SwimLMich in reply to Pte82]

Thanks. I'm taking supplements (mostly due to former breast cancer and current plant-based way of eating). Believe the Bovine Bone refers to animal products so that is out for me but sure there is something useful I can glean out of the group.

[Pte82 in reply to SwimLMich]

Take special note of Delta Tocotrienol's benefits for breast cancer and other forms. It's not just another pretty face.