Lifestyle suggestion for Osteoporosis

Hello to all of you,

I have been reading many posts on this forum and though I would share something that could make a difference for many who suffer endlessly. Without wanting to offend anyone, I would like to give couple suggestions to those of you who suffer a progressive bone diseases.

There have been many many studies showing the incredible effect that physical exercise has on reversing bone diseases, especially osteoporosis and osteopenia.

I know this may sound unrealistic to many in fear of their bones breaking but even little is enough. Things such as daily walking, gardening, lifting very light things (bottles of water 2L), yoga, simple bodyweight exercises, climbing stairs instead of using escalators. Turn every opportunity into exercise. Carry your groceries instead of using trolley. Walk more, use car less. One thing at a time.

I know this post will meet a lot of criticism and scepticism but for those of you who would be encouraged there are many videos on youtube on how to start exercising with bone disease.

Some related studies:

ncbi.nlm.nih.gov/pubmed/251...

ncbi.nlm.nih.gov/pmc/articl...

Addition of weight-bearing exercise program to medical treatment increases BMD more than nonweight-bearing exercise in elderly subjects with osteoporosis. Furthermore, both weight-bearing and nonweight-bearing exercise programs significantly improved the QoL of patients with osteoporosis

ncbi.nlm.nih.gov/pmc/articl...

Other things to try:

1. Have a large bowl of mixed salad every day. Focus on greens and dark greens, they contain highest levels of naturally occurring calcium.

2. Do not take calcium supplements, they are mostly indigestibl made from stones and seashells.

3. Do not drink milk for calcium, it does the opposite, milks robs your bones of calcium because of its acidic effect.

While modern medicine is miraculous when it comes to saving lifes, surgeries and removal of tumours, it is catastrophic in helping with progressive diseases such as osteoporosis. Medications only delay a disaster.

Stay active ,stay strong and never give up on yourselves!!!

18 Replies

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  • Brilliant. Make sure you get your vitamins D and K2.

  • Hi Michalbaner

    Thank you for your posting. I cannot see how anyone can be offended by it. :)

    I agree with Heron about K2 and Vitamin D. I would add magnesium too. ;)

  • Hi Michalbaner ....I am certainly not offended ! I agree 100% with you ! :) it is what I have been saying and thought all along :)

  • That you for posting. I'm still feeling conflicted regarding milk.

  • Yes, I do eat yogurt, sauces made with milk and kefir because I enjoy them. I do not drink milk as such because this does not appeal to me.

  • Fermented dairy, yoghurt, kefir, some cheeses, are good. Liquid milk not so much.

  • My dilemma is that I want to be vegan but am concerned about all the conflicting information about milk and calcium. The NOS say milk is good but in other places I read that it leeches calcium from your bones due to its acidity. The nurse I spoke to at the NOS said milk was neutral in terms of alkaline/acidity. At the moment I'm hedging and drink both regular milk and almond milk.

  • The nurses of NHS, while they are incredibly amazing people and work hard saving lives and do the nastiest jobs we can imagine, have very little nutritional knowledge. An average GP ( unless they would do extra education) gets very little nutrition knowledge at medical schools. Most doctors will even tell you that going vegan is nuts because you will not receive enough protein...

    I would advice you to look into work of medical professionals who treat ilnesses by putting people on Vegan diets. Neal Barnard, Codwel Esselstyn, Coli T Cambell, Joel Fuhrman, list goes on.

    Do your own research and always look a bit aside from the mainstream source of information. You will find out very quickly that dairy is incredibly harmful to humans. That includes cheese, joghurts, kefir, butters, creams etc.. And not only because of acidity but because of high levels of growth hormones, pesticides, herbicides causing all sorts of bone and auto-immune disease. Dairy just like meat is the plague of this planet.

  • I agree with you and have done a lot of research on diet and osteoporosis. I am fully aware of the merits of following a vegan diet. If I didn't have osteoporosis I wouldn't touch any animal products, however I do worry about calcium. I was talking to nurses at the National Osteoporosis Society Helpline. They are trained and specialised in prevention and treatment of osteoporosis.

  • Hi Katy,

    My brother was a vegan many years ago (over 40 years) when they were thought of as cranky and he helped run a Vegan Cafe in Gloucestershire. He later became a vegetarian which made it much easier when he went out or to visit friends as they did not really understand what a Vegan did not eat. Latterly, when going on holidays to the US he found it difficult to find food to eat there so began to eat fish and this solved his problem. Now it is not so unusual to be vegan and definitely not unusual to be vegetarian. How people's thinking slowly changes. :)

  • How do you suggest getting vitamin B12 if you cut out meat and dairy foods.

  • Hi beginner1,

    After a quick search, one can obtain Vitamin B12 from fortified cereals, eggs and fish ie salmon, crab, sardines, mussels, clams, herring. One can take B12 supplements.

  • Fortified almond milk, fortified cereals, nutritional yeast, B12 supplements.

    Cows are given B12. It's all supplementation. But one doesn't avoids eating meat - so you are not paying for the torture and slaughtering of animals.

  • Iron is best absorbed from animal sources. Calcium from plants, except those with some other substances which interfere. Kale, broccoli, collards good, spinach, beet greens not. Also calcium in tinned fish if you eat the bones too, and in many foods other than dairy. Lots of info about calcium sources on internet. Humans only animals that consume infant food through whole life, and only in a few cultures. Dairy is not necessary.

  • Hi Michalbaner

    Have you been diagnosed with Osteoporosis?

    I love dairy too much to give it up. I have had to give up quite a lot in the past few years because it would no longer be safe for me and so I am happy to listen to my doctors, do my own research, be active on this and other forums and get an all round point of view on what health issues concern me and then make up my own mind.

    An average GP knows a little about a lot unless they have a special interest in a condition(s). I would not expect them to be other than that and so I ask for a referral.

  • I quite agree exercise is very important. NHS choices website has some exercise guides you can do at home.

  • Thank you for such Valuable information.

    Blessings to you.

  • Hi Michalbaner,

    I agree with your comments with regards to the use of exercise to keep fit and build bone density and adding K2 and magnesium as suggested by HeronNS and Kaarina.

    I too was concerned about dairy and its acidity and the conflicting information found on the internet with regards to bone health and so when I was diagnosed I paid to see a nutritionalist to discuss my diet and how I could maximise the beneficial effects of food and minimise any dangers. She basically told me that unless I had a medical reason for cutting out a whole food group I should eat some of all the food groups in a balanced diet.Eat meat occasionally, organic if possible .Freshly prepared not processed and certainly not every day. She also said to eat yogurt full fat,again in moderation and to drink milk which I do when I am out and have an occasional latte .I do not drink cows milk or coffee at home. I alternate fortified oat,almond,soya and coconut milk for making my five grains and five seed porridge every morning.When I had my bloods done I was neither deficient in calcium or vit D so haven't been told to take supplements of either .

    I have found that one of the best resources to help me plan my diet is the Healthy Food Guide magazine which is written by Drs and dietitians. It's aim is to "look at the science behind the headlines to clear up mixed messages","never recommend cutting out a key food group unless you have an intolerance or allergy" and "fight the fads".the recipes are marked if they are low cal,low fat,low sugars,low salt,high fibre, high protein,high calcium,high iron and the number of portions of fruit and or veg they contain per serving.They include recipes for vegetarian,gluten free and dairy free diets.

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