Improving bone density without drugs

[Jumpey]

Hello everyone. I'm new to this site and am asking for some advice. I have recently been diagnosed with osteopenia. Has anyone had good results with rebuilding bone density without medication?If so please can you outline what you have been doing-any supplement or lifestyle changes that have helped. Cheers.x

[tikigod18]

I have had Osteoporosis for many years, dropped it down to Osteopenia, and have a new BD test this month to see how I am doing. NO meds. I work out ALL the time, and built a lot of muscle for the last 20 years, and when I walk, I "stomp", meaning I walk hard on my legs. That is suggested for those who do not work out. I take all the normal supplements, including K and D3, etc., try to eat healthy, and most importantly, I do not fear OSTEOPOROSIS.

Yes, it is a "disease" but it does not mean you will break a hip and die in a miserable nursing home. YOU are responsible for your own fate for the most part. I am more careful to NOT fall, work hard to build and maintain muscle strength and core strength, but most importantly I have known MANY women with Osteoporosis who have fallen, some hard, and NOT broken anything.

[Met00 in reply to tikigod18]

That's really encouraging thanks tikigod! What were your worst t-scores and how much of each supplement do you take? From what I've read it's considered impossible for most people to reverse osteoporosis without meds, though possible with osteopenia. If it isn't too personal a question, can I ask how old you are? The reason I ask is that young people may be the exception to this, but once women are post-menopause we naturally lose bone year on year, even with the healthiest of lifestyles. Or so the experts tell us - I'd love to prove them wrong!

[tikigod18 in reply to Met00]

I am 68, almost 69. I wish I had my old Dexa scan numbers, but my patient portal only says it was done and they have results.

I really never took it seriously, since I workout so hard with a lot of weight, and thought that would be enough; I also have this view that if something is going to break it will.

I have known a lot of friends with Osteoporosis who have fallen and broken/fractured nothing,

I now have degenerative disc disease in L2, and L3. My rheumatologist said I shouldn't be so cavalier about it, so I am having my first scan in a few years on Wed.

How much of each supplement do I take?? I take sooo many, K, B-1, B-2, B-12, a few K's, strontium....the list goes on. I don't have a clue how much I take of each. I follow the bottle directions and cross my fingers. Yes, I do now need to be more responsible.

I was asked the other day if I am training for the "Senior games"....no, I just don't want to break a bone! Adding to the problem is that I am THIN, 108 lbs. and that exacerbates any breakage or fracture since all I have is muscle between me and my bones...zero fat. sigh....

When I get results I will post them if I can find this group again! I am in a lot of groups!

[Jumpey in reply to tikigod18]

Thanks so much. Inspiring.x

[ClarkB in reply to tikigod18]

I am trying to go along the same route, and particularly refusing Alendronic acid. I am vegetarian and eat well, I think. I walk a lot, even if in pain as it helps the more I do, but do not work out as such. One problem is that I also have Polymyalgia, am on steroids and often in pain which affects my motivation to ‘work out’. That’s partly because I never liked gyms, P.E. Sports etc! I have some weights, but find them painful to lift.

[Met00]

I'm really interested in this too, thanks for asking the question. I'm avoiding medication, but so far my bone density has worsened! I haven't given up yet though, have now started using a weighted vest and increased supplements, plus drinking kefir and generally considerably improved my diet. I've read a lot about vit K2 being essential for getting calcium to our bones - either K2-MK7 or K2-MK4 - also magnesium. I've had trouble finding a magnesium supplement I can tolerate, but just started magnesium bisglycinate and so far, so good. I'm also trying hard to get my Vit D level up to at least 100nmol/litre (this is what my GP recommends, he must be one of the more enlightened ones as my previous GP said 47nmol/litre was OK when it's actually below the reference range!) - I was nearly there, but made the mistake of thinking I'd absorb vit D from the sun, reduced my supplement as advised over the summer, did lots of sunbathing without sunscreen (fortunately I don't burn) and my level dropped by 19 points!!! I don't take a calcium supplement but make sure I have plenty in my diet

[tikigod18 in reply to Met00]

Met00: I would be remiss if I were not to give credit to Oriental Medicine. I have a Doctor of Oriental Medicine who studied in China for 30 years. He got rid of my COPD, Cataracts and has helped me a LOT with herbal remedies for almost anything. Any time I have a medical issue, he just says :Do you think 1000 years ago there was cataract surgery, or steroids for lungs, etc.?? If you can find a good one, it is worth your money. Part of what contributed to my bone loss was inhaling steroids for many years!!

[annelii in reply to tikigod18]

Thanks Tikigod, I used TCM with a similarly experienced practitioner for a couple of years too and subjectively felt my bones were better (back stopped aching etc) but didn’t have a dexa to check as my GP was unhelpful. I keep thinking about going back to the TCM but the cost and uncertainty puts me off. Impressed by your workout regime though!

[Jumpey in reply to Met00]

Thanks for sharing.x