Treating with diet and exercise? - Bone Health and O...

Bone Health and Osteoporosis UK

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Treating with diet and exercise?

Hi, Just been diagnosed with osteoporosis (T score -3,4, ) Decided not to go the meds route having researched them. I'm 70 yrs old and going to try to improve density with exercise and diet. Anyone else doing this?

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Owlbynight

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16 Replies

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veriterc6 years ago

You might get some ideas about treatment from aftercancers.com/hydrothera...

Owlbynight• in reply toveriterc6 years ago

Thanks veriterc

Kaarina6 years ago

There are a good few in this community that have decided not to take OP medication and to up the exercise, improve their diet and take supplements.

Owlbynight• in reply toKaarina6 years ago

Thanks Kaarina

fenn6 years ago

Hi. I’m in the same boat. 65 & hip -3.1 / spine -2.6. Pilates, Tai Chi and lots of dog walking. Considering adding weight training. Magnesium, D3 (I was very low), K2 (7), K2 (4), Turmeric, Collagen & Multi-Vit. Considering CBD. Kefir + Calcium rich nuts & seeds every morning, lots if leafy greens. 3 years before next Dexa.

Savbing• in reply tofenn6 years ago

I am 66 and have -2.5 T score in hips and -0.5 to - 1.0 odd in my spine, but frax score is 20%. I have decided to take Alendronic Acid. But also upped the exercise. My best, is a good personal trainer who has got me to jog, skip and do lunges. He also has said not to curve my spine or do any excessive yoga poses, such as the plough, pigeon pose and some others.

Owlbynight6 years ago

Thanks Fenn. I'm doing back strengthening and stretching exercises with physiotherapist gym instructor on YouTube, lots of dogwalking, dancing to any music that happens to come on tv or being played,starting gym soon on Pulse scheme, and physio in January. I take B12, magnesium sea kelp zinc and Vit D.

Was ill for 12 years with M E bedridden for 3 months of it and often too ill to eat properly and exercise was out of the window.Had gained a lot of weight from convenience,comfort food and decided to try to lose it. Went on a Plant based wholefood diet and was astonished after five months to realise I had no M E symptoms at all. I'm 5; 2. My weight went from 10 stone 2 to 7 stone 9. I'm actually planning to put a bit back. Feel healthier than I have in decades. Surprised about Dexa score but so positive in my lifestyle now I'm determined to turn things round. 3 years is a long time to wait isn't it?

Daisychain12• in reply toOwlbynight6 years ago

Please please tell me more. I’ve got fibro and PMR. Had cancer too. Can you please tell me what you ate etc and how on earth to get ANY fitness back? Well done you are amazing xxxxxxx

tikigod186 years ago

Some specific supplements I take are boron, collagen, POWDERED calcium (recommended by Dr. Lani Smith's book) Vit. K, D3, and do a lot of weight bearing exercise, plus walking. I am afraid of the weight bearing vests because I don't think they would be comfortable for me. I am small, and thin, so I have not used one.

I am slightly younger than you, when I read, through Facebook groups,what these drugs have done to real people, not just hypothetical people, I chose to take the risk of falling and breaking something. I am careful, don't go helicopter skiing, or roller skating, and even when I am home and not at the gym, I take breaks to jump up and down for a few minutes on and off, so I am working on strengthening my bones.

I would suggest you join some of the Facebook OP groups, read"Dr. Lani's No-Nonsense Bone Health Guide: The Truth About Density Testing, Osteoporosis Drugs, and Building Bone Quality at Any Age" available at Amazon, Ebay and most online stores. She uses uneven roads, maybe not paved, using walking sticks to avoid falls, since that strengthens your ankles.

Good luck. I believe we have made the right decision.

debbiestar• in reply totikigod186 years ago

I have osteoporosis T score -3.1 I do not want to use Prolia. I am taking 2 tsps powdered egg shells, 5,000 iu Vit D3, 3 mg boron, K2 and magnesium citrate. No coffee or tea. Green leafy vegetables, (kale, brocolli etc) fruit, nuts and seeds. Has anyone else tried this route and improved their bone density? Exercise 45 minutes walking daily, and weight bearing/balancing 20 minutes 3 times a week. Not sure if this is the right way to go but horrified at the side effects that can occur with Prolia.

debbiestar• in reply todebbiestar6 years ago

I am 69.

purpleraindlk• in reply todebbiestar6 years ago

A friend of mine did diet/exercise for 2 yrs and it didn't help. I really think with scores like ours, it just isn't enough. But it can't hurt either! I just refused prolia, after 2 yrs on forteo with no bone gain - very disappointing. I'm taking a Rx supplement called FosteumPlus, prescribed by a naturopath. I' m very skeptical of ALL bone drugs - I dont' think they ever result in great results. And can do so much harm! I hate stressing over my bones all the time.................... which is not good for bones!

debbiestar• in reply topurpleraindlk6 years ago

Thank you for replying. I too am trying to de stress and not worry, I know it's not good for my bones but after being told that if I don't take this Prolia or Forteo I should 'go out and buy myself a wheel chair'. I was horrified and just managed to get out of her office before becoming extremely upset. Bones are good in hips but not in spine. Just out of interest there is a video on You Tube with Dr Amitabh Pandit and reversing osteoporosis.........????

Best Wishes

purpleraindlk• in reply todebbiestar6 years ago

Yeah the scare tactics...............well I already have a wheelchair LOL, actually needed one after my super debilitating spontaneous foot frac.............. it was then that I decided to go on Forteo which I had refused 5 yrs earlier............. I tolerated forteo fine, but it did not increase my bone density - so disappointed. I do read the Save Our Bones site, and some others............ I take Jarrow BoneUP as well as the Rx supplement. My bone situation is constantly on my mind! I really fear getting in a car wreck too.............crazy! But, it could be disastrous! Had to stop riding horses also............... my lifelong hobby/love................. (sad).

Owlbynight6 years ago

Thanks tikigod lots of helpful advice there! Good luck!

purpleraindlk6 years ago

My scores are about the same. It's scary. I refused drugs also after forteo. I really don't think diet and exercise can do too much with those scores, however it can't hurt. I'm taking an a RX supplement called FosteumPlus. It's rather pricey so I hope that means it might work well............ a naturopath prescribed it for me. My regular endo dr. wasn't interested in discussing it. (of course). I did 2 yrs of forteo with no gain in bone density. I'm 65 and very fearful of how my bones are going to hold up over the long term...................

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