As promised, here's an update following my DEXA scan last week - the results have come back amazingly quickly! Unfortunately my T-scores have worsened slightly - spine now -3.6 (was -3.2) and hip -2.5 (was -2.3), despite good diet, vitamin supplementation and lots of walking. I saw my GP today about something else and was very relieved that when he told me the scores he didn't push for me to go back on medication! So my strategy now is to increase my supplements (introducing red sage and taurine), get a weighted vest and increase weight-bearing exercise levels further (when my poorly ankles will allow!), especially to start using weights and resistance bands. I'm nothing if not determined!!! I'm giving myself 2 years and then hopefully another DEXA scan, at which point if I've kept all this up and there's still further deterioration I'll reluctantly re-consider medication - hopefully by then there will be a new one available that encourages new bone to build without horrible side effects. Ever the optimist!
T-scores slightly worse: As promised... - Bone Health and O...
T-scores slightly worse
Good! Try hard. How old are you? I’m nearly 50 and nearly in menopause and already osteopenia 😬
I'm 61, diagnosed nearly 4 years ago. Had my menopause at 48, which is in the normal range but as I had a 10 year premenopause I wonder if that contributed, plus low Vit D levels.
Oh dear Met00, so sorry to read your scores, but onwards and upwards! I’m 62, with scores just slightly worse, with menopause at 57, so my OP cancer treatment related, and maybe genetic. Why red sage and taurine?
I’ve been working out at the gym since diagnosis a year ago, and Physio told me I will definitely build bone. Like you, would prefer no meds, haven’t tried them yet. I do dead lifts with kettle bells at the gym, but will need to research if it’s enough reps etc.
Good luck with your new regime.
Taurine and red sage are both supposed to build bone without nasty side effects. Researchers have been trying to create a medication with a specific extract from red sage, but, presumably because it's more concentrated, they haven't yet been able to avoid worrying side effects (which don't occur if you take the natural powdered herb).
Will you eventually have another DEXA scan to see if you've been able to build bone?
Hi Met00
Yes, offered Dexa after 2 years, which is one year away. Don’t feel too optimistic after reading negative posts here, but just don’t feel ready yet to try meds. Will check out the red sage - sounds good.
Hi. Have you had your Calcium and parathyroid hormone levels checked?
Fran 😉
Yes, that was all ok. Mind you, I know blood calcium levels are unreliable, so measure all my dietary calcium. Thinking of adding calcium supplements to all my others!
I only ask because when I was told early this year I had osteoporosis, following a pelvic fracture, and was very shocked, I was offered medication, which I'm not taking, and I did loads of research .
When I noticed my calcium was just a tiny bit raised (2.62, instead of 2.6) I asked for my parathyroid hormone levels to be checked. Again these were just slightly raised, but I found out that it can cause osteoporosis and no amount of medication would make a difference if that's what caused it!
I have just had the affected gland removed and await the next DEXA scan which I think may be a couple of years away, to see if it has made a difference.
Definitely worth checking - hyperparathyroidism is one of the most under- diagnosed conditions ever!
Good luck,
Fran x
Hi Fran,
I have broached this subject with my OP consultant and he replied my calcium levels are fine and not necessary for me to have my parathyroid hormone levels checked .My Calcium results were 2.38 mmol/L and Corrected Calcium (whatever that means) 2.34 mmol/L. Both being in the range given as OK which is between 2.1-2.55.
Can you have hyperparathyroidism without raised calcium levels? My calcium readings have always been slightly below the middle of the normal range.
Hi. I don’t think so; I think it is usually the raised calcium levels that lead to the parathyroid hormone level check. Possibly worth reading up on it though.
Fran 😉
Met00 According to the Hyperparathyroid website you can have normal calcium levels but high parathyroid hormone levels and this is still hyperparathyroidism and should be treated.
'About 2-5% of parathyroid patients will have normal calcium levels and high PTH levels (like patient number 10 in the table above). These patient are some of the hardest to diagnose, but two things are very common in this group 1) high ionized calcium levels and 2) kidney stones. Thus, if you had a recent bout of kidney stones and your calcium is "normal", make sure you check ionized calcium levels and PTH levels. Checking the urine for the amount of calcium in the urine is also a good test for this group... (a test that is not very helpful or necessary for most patients)'
I am taking an old lady Tap beginning class. It is PROVEN to improve bones. and is great fun. barring that there is also a heel dropping thing that is supposed to help. I'm sure you have seen all the sites. Good luck to you. I'm inspired by your determination. I'm with you not wanting to take the meds though my bones too are getting worse. I get another DEXA in Nov. after a year of prednisone and we shall see. I'm at -2.6 last Nov. I LOVE my weight vest. and mostly wear it around the house doing chores etc. pricey but hopefully worth it!
Brilliant! good for you, 
Something like this? youtube.com/watch?v=qJiikea...
ha!!! I'm not that good yet!!! LOVE THIS! thanks. It is such fun!
Hey yogabonnie, thank you for posting in the first instance about it. Looks fun. They are good aren't they? Probably been practising for a LONG time. 
I had not heard of it before
Thank you Met for posting your scan results. Gah! I am so sorry that they have not improved for you or stayed the same. Onwards and upwards, as they say!
Met00: I am a 70-year-old woman and I, too, have osteoporosis. I couldn't take the meds. that would help, so I begged my doctor to put me on HRT. He reluctantly did, and I've never felt better in my life. HRT will help build my bones slowly, but that's not the only reason I wanted to go on them. I have had hot flashes and night sweats for YEARS and YEARS, and been depressed, etc., too. Anyway, the big study they did about the HRT was skewed, but still, I'm a little nervous taking them, but all drugs have side effects, and after suffering for so many, many years, I'm willing to go for it. Good luck to you and I hope you you do well.
Hello Sweet Susie. HRT is another option to consider if I eventually succumb to meds. I'll bear it in mind, thanks for sharing.
I can't remember. Have you posted before about what supplements you are taking and the exercise you do?
healthunlocked.com/pmrgcauk...
Also, although I don't have a list handy, there are some foods which are bad for bones as they inhibit us from absorbing calcium.
I don't think I've listed everything. I take 2400 iu of D3 for about 8 months of the year, 800 plus sunshine May to August. K2-MK7 100 mcg. Calcium from diet, topped up with calcium supplement, usually calcium citrate. Zinc 15 mg. High strength B complex. Omega 3 fish oil 1000 mg. Some of these not specifically for bones. Just added taurine 500 mg and red sage 250 mg, will probably increase latter to 500 mg. Can't tolerate magnesium so put Epsom salts in bath. Exercise has been regular brisk walking ( but currently have ankle problems so very limited), going to get going with some weight training and buying a weighted vest. I try to eat healthily, and have been eating ,6 prunes a day, but having some digestive problems so might have to restrict my diet and rely more on supplements - just cut out milk etc to see if that helps, so will have to take more calcium. I'd be interested to know what foods inhibit calcium absorption.
It seems that high sugar does, and maybe salty snack type foods. Personally I've discovered I'm sodium deficient, having consumed only minimal amounts of salt most of my life. But I think I remember reading that things like soda pop are particularly bad. The bones websites talk about inflammatory and anti-inflammatory foods , so that's probably a place to start. But is sounds like you've been very careful with your diet so I doubt that this is a factor for you.
I did read a few times lately that yoghurt helps with calcium absorption. And I think the amount of leafy greens I now eat is helpful - kale, broccoli - the ones with available calcium; spinach and beets not so much.
Did you read the post by Nanaedake on Calcium Dysregulation and Osteoporosis?
Yes, I did read it and am becoming increasingly interested in herbal supplements rather than pharmaceutical medications. However, you still have to be careful about side effects, and in particular bear in mind that herbal products won't have undergone the intense testing and trials that pharmaceutical medications are put through.
Met00 If you have trouble with magnesium you might find that magnesium malate is ok - it doesn't affect the stomach but is good for bones apparently. I really like magnesium malate, it seems to help with bone ache.
Choices for magnesium
I take magnesium glycinate and this appears to suit me well but you may have tried them all.
Met00 foods with Phytic acid and Oxalic acid prevent proper calcium absorption so should be separated and eaten at different times. You can find lists on the Internet.
Where do you buy your weighted vest from and roughly how much are they.
I can't remember where I bought mine, but it's a Hyperwear hypervest, and if you're in the UK it's available from Amazon. I might have bought it from Newitts.
Yes I live in the uk so will have a look at the website . Do you wear it over or can it be worn under clothes and how long do you wear it. Is just when you excercise and walking.
I'm just wearing it for walking now. It's advised to have very good posture while wearing it (so not recommended if you have any curvature of the spine), and avoid bending in it. You need to add weights very gradually, and it probably isn't suitable if you've had spinal compression fractures
Oh I was diagnosed as having two wedge compression not sure if that’s the same as a fracture compression.I will ask my physio when I see her next month as she will have a copy of my MRI scan . My T score were very bad. -2.2 in hip and -36 in spine
Yes, those are compression fractures. So a weighted vest probably won't be suitable for you.
Thank you for answering I will have to see what excercise I can do that won’t harm the fractures. But I think I did them many years ago and have fully healed.
It depends whether they're classed as fragility fractures. If they are, you're at risk of fracturing again if you put too much stress on your spine. That's also true for anyone with reduced bone density, but there's a known risk (it's happened before) for those who've already fractured, whereas if you haven't there's a chance you never will. We all have to make up our own minds about how we perceive this risk.
Thank you . I will have to ask my doctor too as she requested the mri scan . Trouble is I Dare not ask about it as she will try and thrust the op drugs onto me and when I said no last time she seemed rather cross with me. So I am trying to avoid going.
You could ask your physiotherapist, so long as she knows all about osteoporosis. Or you could have a chat with one of the nurses on the ROS helpline:. theros.org.uk
Yes I do belong to ROS so will check with them. Thank you for your help . At least it’s hot today so getting plenty of vitamin D.
Hi can you tell me if you take k2 and vitamin d together or separate should I take them if I eat plenty of cheeses eggs and fruit and veg plus lots of salmon , seeds and nuts. I really need a diet sheet for all this as I’m worried I’m either getting too much or not enougmy calcium levels are fine and vit d test read 75
I take Vit D after breakfast and K2 after my evening meal. Some say to take them together, but they do both need fat for absorption, so I prefer to spread them out to ensure there's enough fat for each. It's hard to get K2 and D3 from diet, and also hard to overdose. If you're in the UK, Vit D at 75 would be 75nmol/litre, which is OK, though many say with osteoporosis ideally it needs to be higher than this. I was recommended by an orthopedic consultant, and later by a GP, to get my level to 100nmol/litre, though most GPs will tell you 50 is fine! Some Vitamin D experts say at least 125, and maybe as high as 200 or even 250! As far as calcium is concerned, if everything's working as it should, blood calcium levels are strictly controlled by the body, so if you don't have a high enough calcium intake, to maintain the blood level, calcium will be leached from your bones. This is why it's essential to make sure you get enough calcium in your diet (though 700mg a day is almost certainly plenty, which for most people is easy to get), and then have plenty of Vitamin D which plays a major role in absorbing the calcium.
Hi thank you for replying my calcium level is 2.33 I think . I’m not sure if that’s within range tho. But my doctor says it’s fine.
According to my local lab, for the normal range for serum calcium is 2.1-2.55 and the normal adjusted range (which is the relevant one) is 2.25 - 2.65. Either way, 2.33 is within range. However, that doesn't tell you whether you're getting enough calcium in your diet. Most people's blood levels stay within range, so if there's insufficient calcium intake, it's leached from the bones to keep the blood levels stable. The only way to know how much calcium you're getting from food is to calculate it yourself. There are a number of online calculators; I like this one, which is easy to use: cgem.ed.ac.uk/research/rheu...
I keep reading comments about a book that has been recommended on . Can you tell me the name so I can purchase one . Many thanks.
There is a book by Lara Pizzorno called Your Bones which is very good. I would add to the Vitamin K2 and the Calcium Paradox by Kate Rheaume-Bleue. This is a good website with sensible advice: betterbones.com/ - as so often there is something for sale, you can ignore that, there is a lot more to the website than the commercial aspect.
hey there.... I am also wondering about weighted vest options... any suggestions about the results?
Hello 2019pro. Do you mean, do I know why my t-scores were worse, or do I know how much difference weighted vests make? Either way, no I don't really know. However, I have read convincing evidence that exercising with weights and resistance bands builds bone. A year since my scan results I'm finally getting going with those - I had to keep stopping due to various injuries, as far as I know not related to osteoporosis or exercise!
I recommend this weighted vest. It isn't "stylish" but it is extremely well designed:
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