Increasing bone density with exercise as protein

[Met00]

An interesting study, that showed a significant increase in bone mass in 3 months as a result of regular exercise including resistance training. The study was specifically about reducing frailty in over-65s, but clearly supports the benefits of exercise on bone health: academic.oup.com/ageing/art.... What surprises me is that they could measure an increase in bone mass after just 3 months! I should add that it was also necessary to have 1.2g protein per kg of body weight daily. This is higher than the usual NHS guideline of 0.8g per kg and is something I've seen mentioned elsewhere.

[Fruitandnutcase]

Thank you for that Met00, I haven’t studied the report in detail but it is very encouraging to see that someone - other than those linked to drug companies - is actually doing research into osteoporosis. From what I’ve been able to see since I was diagnosed in 2020 there is very, very little new and independent research being done.

[Met00 in reply to Fruitandnutcase]

And this wasn't research into osteoporosis, rather into reducing frailty. However, one of the things they measured was bone density!

[Smittybear7 in reply to Fruitandnutcase]

What are you doing for your osteoporosis? I've been diagnosed with osteoporosis and do not want to take the drug therapy. Trying to explore exercise diet and lifestyle changes. Would appreciate any information you can provide thank you

[Met00 in reply to Smittybear7]

Your question seems to be addressed to Fruitandnutcase but came up on my notifications, so I hope you don't mind me answering. Apart from strontium citrate, which I've now reduced to a quarter dose, I'm taking sufficient Vitamin D to maintain my blood level above 100nmol/litre (40ng/ml US measure), take K2-MK7, boron, zinc, lots of magnesium in diet but adding a small amount via magnesium body butter, and lots of calcium through diet with a small additional supplement of calcium citrate. My exercise had got very irregular for a variety of reasons, but I'm now trying to get back into at least 4-5 walks a week, 30 minutes or more, plus progressive resistance exercises with resistance bands and weights. I have a number of exercise videos saved on my computer (found on YouTube) which I can use if the weather prevents outdoor exercise, including a few with weights to ring the changes. I also try hard to eat healthily - low sugar, very little caffeine, high protein, calcium and magnesium.

[Smittybear7 in reply to Met00]

Thank you very much! How did you know how much strontium to take? Are you working with any kind of professional to determine how much of the supplements you're taking? I'm working with a couple different doctors some are in favor of strontium and some are not. I also have Parkinson's and I'm a little confused about how to regulate protein in my diet. It seems like Parkinson's protein interferes with Carbidopa levodopa and benefits osteoporosis Any help or suggestions or appreciated!

[Met00 in reply to Smittybear7]

I've read widely and come to my own conclusions. I decided to try a half dose of strontium to see if it made any difference, which it definitely has for my spine, but I don't want to be on it forever, so am hoping I can maintain the improvement on a quarter dose and more exercise. Sorry, I don't know anything about how Parkinson's affects protein supplementation.

[sunnyweek]

Very interesting

[MWZ3]

Yes, it’s great news for those able to run, lift weights, even walking, any weight bearing exercise actually. Extra protein has popped up in another group I’m in and that is Hyponatremia which is dangerously low salt. I found this out the hard way how dangerous low salt is. Some protein every meal sounds like a good idea for many reasons.

[Karenlhasa]

Hi,I decided against taking any drugs for osteoporosis,I started weight lifting,in the gym.and eating more protien,just had my dexa scan results,my hip scores have moved into the normal range,it says the bone density of the spine has gone down to medium risk,but L1 and L2 are still a bit hight,so I will continue with what I am doing,with doing more for my spine.

[Met00 in reply to Karenlhasa]

That's excellent! How often do you do the weightlifting and for how long? Have you been gradually increasing the amount of weight you lift? I've worked with weights and resistance bands on and off for several years but haven't managed to maintain any consistency! I'm just starting again, trying to get motivated!

[Karenlhasa]

Hi,I do weightlifting 4 times a week in the gym .I do lift as heavy as I can,my bone density is improving in different areas but they still want ne to take drugs.

[Met00 in reply to Karenlhasa]

Why ever would they want you to take drugs if they can see you're improving your bones without them?! That's a big commitment, 4 x a week. Do you have a personal trainer, or did you simply work out a routine with the weights for yourself?

[Karenlhasa in reply to Met00]

Hi,I had one of the gym instructors show me the best exercise machines,and barbell exercises to do.

[perilousseas]

Thanks so much for informing us! I was pleasantly surprised to see that this article provides more information than usual about the specific exercises they had the subjects do, how often, how long, etc. The entire program will be easy to follow. In fact, I've already started on it.

[Mavary]

Hi, I just read all the comments and I must admit I would be scared to do any excercises. I’ve had seven fractures in my back, a broken foot and a fracture in my hand,. My last spinal score was -4.3 and my hips -3.4. I find going to a couple of shops enough for me. Has anyone else got the same sort of bone scores and are doing some sort of exercise? I am going for another X-ray to find out the state of my spine then I’m hoping to go to physio to see if I can do more. I want to be able to do things.

[Met00 in reply to Mavary]

I'd be equally scared to exercise with that fracture history. I hope you can find a physio who can help you exercise in a way that isn't risky for you and build up some muscle strength, which in turn will help your bones.