Last August was my 1st diagnosis of osteoporosis (age73). I refused drugs and did research instead.
Not knowing if would work, I changed my dietary consumption to naturally intake about 1200mg calcium daily. I started taking D3 and K2 as well. I also started alternating days for lifting weights and High Intensity Resistance Training whenever possible.
A few days ago I had another Dexa scan and my results were surprisingly good! I have reduced my diagnosis to Osteopenia and will continue on this track and hope for stable or incremental improvements if it is possible
Had to share!
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HealthELiving
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Well done you, so glad that worked for you! 🤗 Think I'm too far gone for any dietary or vits to make any difference, refractured but after 3 weeks agony am improving and can walk a bit with aid of meds. Only after 6 #s did they even discover/ presume I had OP! Ah well....
Thanks for your comment and for sharing your experiences. We understand there are different views on osteoporosis medication and that people have strong feelings but please be aware of your choice of words. The current up to date expert-view, based on the research evidence is that osteoporosis drug treatments help to strengthen bones and make them less likely to break. Like any medicine, drug treatments have some side effects so making decisions about whether to take a medication involves weighing up the risks and benefits as you see them. Your decision will be personal and will be based on your own beliefs, preferences and needs as well as the evidence. Further information is available on our website -theros.org.uk/information-a...
How wonderful HealthELiving. Great news. It's so good hearing from people who have managed to overcome osteoporosis. I was diagnosed last Christmas (74). I had a compressed spinal fracture and am now on 6th monthly jabs of denosumab. May i ask what brand of make D3 and K2 you take? There are so many different brands.
I was given this because I had a very bad reaction to alendronic tablets. Had the jab on 5th June and have had no bad side effects that I am aware of. Considering the effects other medications have caused, it's brilliant. Due to my age (75) am now on it for the foreseeable future. Good luck , hope all goes well. 👍
do a lot of research on denosumab/Prolia before taking.. once you start it, if you want to stop,you cannot get off it without doing a biphosphonate because if you stop taking it and do not have a relay drug, there is a very high risk for vertebral breaks. it is in their literature, A lot of doctors are not aware of this.
There is an excellent article by Olivier Lamy on osteoporosis about stopping Prolia that every woman considering going on Prolia should read before starting.
I had 1 Prolia and many side effects with the worse being an open white sore on my gums. Very painful. Lasted 3 days then went away. Had chills, headach, upset stomach for 2 weeks, rash all over, tingling tongue, muscle twitching and cramps. All went away, except the rash keeps coming back. Ended up in the ER and got a mega dose of steroids. Now my hair started falling out. Had the shot in Feb and going to relay off in Aug.
Well done, I am trying to avoid taking those toxic infusions which endocrinologist has recommended so trying Onero programme gym twice a week lifting weights plus acupuncture weekly treatments. good to hear someone having success.
interested in hearing about how acupuncture can help bone density. Could you please tell us more about this? Maybe this is another methodology we can lean into.
I'm also interested in hearing how acupuncture can help osteoporosis 😊. I'm having a consultation with an acupuncturist in a couple of weeks to see if it can help with chilblains, I intend to discuss osteoporosis with her as well.
Thanks for your comment and for sharing your experiences. We understand there are different views on osteoporosis medication and that people have strong feelings but please be aware of your choice of words. The current up to date expert-view, based on the research evidence is that osteoporosis drug treatments help to strengthen bones and make them less likely to break. Like any medicine, drug treatments have some side effects so making decisions about whether to take a medication involves weighing up the risks and benefits as you see them. Your decision will be personal and will be based on your own beliefs, preferences and needs as well as the evidence. Further information is available on our website -theros.org.uk/information-a...
that’s great news and gives me encouragement. I only took 3 weeks of Alendronic acid and was so unwell I’ll never touch another drug for OP. I’ve been under the care of a functional health practitioner. Tidied my nutrition and started weigh training consistently. I wish you well on your journey.
That is fantastic! I am due for my dexa scan this August. I also am working on resistance training with weights, diet, take vitamin K2 and calcium citrate with vitamin D. I can't get the recommended calcium from my diet since I don't eat dairy. I don't want to take the osteoporosis meds either. Thanks for sharing. Gives us all some hope. ♥️
This is information from ai, requested because especially milk has been shown to NOT necessarily be good for bone and overall health. Maybe this will be helpful:
Dairy is not the only source of calcium, and it is not strictly necessary for maintaining bone health. There are several other sources of calcium, including:
Leafy Green Vegetables: Such as kale, broccoli, and collard greens.
Fortified Foods: Such as plant-based milks (almond, soy, rice), orange juice, and cereals.
Nuts and Seeds: Almonds, chia seeds, and sesame seeds.
Fish: Such as sardines and salmon (with bones).
Legumes: Beans and lentils.
Additionally, other nutrients play important roles in bone health, including vitamin D (which helps the body absorb calcium), vitamin K, magnesium, and phosphorus. Vitamin D can be obtained from sunlight exposure, fortified foods, and supplements.
A balanced diet that includes a variety of foods rich in these nutrients can support bone health without the need for dairy. Regular weight-bearing exercise and avoiding smoking and excessive alcohol consumption also contribute to maintaining healthy bones.
Looks like you are already following many of those recommendations. Bring on the kale 😜
I love kale♥️ I do pretty much follow that diet except I don't have the fortified nut milks. I make my own nut milks and usually use cashew and coconut. Very tasty but does not have the added calcium. Also never smoked and rarely drink alcohol. I started drinking yerba mate tea occasionally that is loaded with minerals and vitamins, also has calcium in it. Probably not that much calcium, but I love the taste of the tea.
I'm impressed! That sounds amazing (minus the mate...never developed a taste for that ). With this great diet you think you still don't get enough calcium? Have you ever calculated how much you get? How about calcium set tofu? Sorry about all the questions. I think I'm just trying to figure this out for myself now as well. It's quite possible we are on a similar diet. Theoretically we should be able to meet the calcium requirements on a balanced, varied diet. Maybe that's just wishful thinking on my part.
Someone posted a calcium calculator on another site I go to on facebook. I entered in all my food for the day and with my supplement I'm right on target. I have Hashimoto's which is an autoimmune thyroid disorder and take Synthroid daily. I have read that soy and other goitrogen foods can interfere with the production of thyroid hormones and impact thyroid function. I still do eat some things containing soy but in moderation. My motto is everything in moderation. I do love this one tofu that is made out of fava beans made by Big Mountain. I have been eating a plant-based diet since 2006 and recently added eggs because of the protein factor. I also eat gluten-free and dairy free. Part of the reason I still add calcium to my diet is because I only have two parathyroid glands. In 2014 I had primary hyperparathyroidism with two adenomous removed and a thyroid nodule. The parathyroid gland regulates calcium and phosphorus. So since I only have two glands left, I don't want them to be overworked. Hoping for a better results on my next dexa scan at the end of August.
Whatever you do, don't take calcium carbonate, as it is just basically chalk. It can clog up the arteries and also cause kidney stones. If you must take supplements, you can get calcium from sea weed/algae
Good on you for gathering information first and then implementing what you found! I'm absolutely thrilled about your success. Very well done, HealthELiving. And thanks for sharing. These success stories are so encouraging.
Well done! That's an impressive result in a pretty short period of time.
You said you "...started alternating days for lifting weights and High Intensity Resistance Training whenever possible." Can you elaborate on your exercise program? TIA.
Another question, if you don't mind. Roughly what percentage of your dietary calcium would you say is from dairy?
Happy to share my developed 'ritual' and hope it can help others. It is not developed by physicians so please do not take this as an approved program - use at your own discretion and under counsel. I derive my calcium typically from the following:
Protein shake (protein is also very important to help build muscle that support bone) a few x a week, Calcium fortified OJ, Gerolsteiner mineral water (only that brand is highest), Kiefer (dairy), yogurt (dairy), gouda cheese (dairy)... these dairy are not all consumed daily. Also, Kale, Broccoli and Collard greens (the latter being the highest in calcium). Nuts, seeds, legumes, salmon and other fish (I am not a sardines fan). Studies show that sprouted nuts (walnuts/almonds) and oatmeal (soaked overnight) help those mitigate the phytates that bind the nutrients and thereby making it less bioavailable. Prunes (4-5) daily for boron, turkish figs. Small amount of fermented veggies are good but I'm not very religious about it (Kimchi, sauerkraut), Shitake mushrooms, Tofu, avocado too. I don't recall if I mentioned it, but I use a Collagen powder to help bone formation.
Let me mention something important - studies show that while spinach is high in calcium, it has minimal bioavailability and thus not a good source because it is high in oxalates. It weighs in with 260mg per 1cup cooked, but offers only about 13mg usable by the body.
Weighted squats and lunges a few x/week. HIRT a few x/week. And for added enjoyment, pickleball with it's occasional jumps, running, and lunges.
I hope this helps - some of what I learned was from good people in this forum. Some from Keith McCormick's book, Great Bones. I wish all success on their journey!
Until such time as some wonderful products that are in testing are released to the public to help us manage this condition, we do what we can!
Thanks for your detailed response. I remember you posted about dairy, so I wondered whether you were getting some of that 1200 mg of calcium from dairy. There've been some discussions about oxalates, I think. I eat spinach but I don't count it as a source of calcium. You've obviously put a lot of thought and effort into your diet and exercise progam and are reaping the benefits. Well done!
Thanks for the study link. I wasn't familiar with the term 'section modulus'. I did a quick search and came upon this article from 2002. I've often thought attention to bone health doesn't start early enough, so I was interested to see a study done on pre- and early puberty girls. For anyone interested ;), according to the article,
Section modulus as a measure of bone stiffness is closely related to the bending and torsional strength of bone.
It's interesting they make the distinction between bone density and strength and cite the limitations of DEXA in this regard.
The results of this study illustrate the urgent need to assess change in bone geometry and structure rather than DXA measures of BMC and aBMD alone.
Congratulations! When I was diagnosed 7 years ago, I did the natural route. Weightlifting, diet etc. After 2 years I had amazing improvements. BUT, having waited 5 years for another dexa, I was very disappointed. 5 years of heavy weightlifting, jogging, diet etc……stable in spine, slightly worse in femor neck. Totally gutted is an understatement.
I have never taken drugs. After my 2nd dexa when I had amazing improvements, all the professionals wanted to do a case study on me! Now I’m being told I won’t improve again. Need to aim for stability.
I did read somewhere when bones haven’t had exercise they improve initially, then reach a plateau and improve no more.
Thank you, and congrats to you as well for your inspirational choice! Your experience does not surprise me as it is my belief that we cannot continue to age and provide sufficient G-forces to counteract the affects of aging over time (including mineral loss,etc). I would be thrilled if after 5 more years, I am 'just' stable. Personally I feel you have accomplished a huge leap in your personal healthcare efforts.
My femoral neck(s) is worse than my spine and that will be the challenge. Having all the information helps us see the bigger picture.
I don't want to put undo credit to the Echolight scans but it (as well as the TBS of a DXA) will help you determine the strength of your bone, not just a T-score. Bone strength is extremely important. Did your recent DXA do a TBS and if so, do you know the result? I would venture to guess that with heavy lifting, it should be good. You might want to consider altering your routine to challenge bone and muscle in a different pattern. I read that non-linear patterns are needed as the linear such as running and walking (e.g. side hopping).
Just my thoughts as the body likes to adapt to routines and become complacent.
Thanks HealthELiving. I didn’t get a TBS. What is that? I’m planning to do the osteo scans regularly, as 5 years is too long to wait to find out if my exercise is working. I think I need to change trainer too, as although I’ve been lifting 50kg deadlifts and 32kg sumo squat, I’ve been wanting to vary my programme. I knew about the body getting used to the same routine, but my current trainer always wants to just add weight. Need more side exercises!
TBS is Trabeccular bone score (TBS) = assesses bone texture inhomogeneity,
Adding weight is fine but could be balanced between high weight few reps/low weight and high reps. Changing a program would be great - and then alternate every month perhaps? Let me know what works!
That is impressive weight - how do you keep your fingers from slipping ?
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). With this great diet you think you still don't get enough calcium? Have you ever calculated how much you get? How about calcium set tofu? Sorry about all the questions. I think I'm just trying to figure this out for myself now as well. It's quite possible we are on a similar diet. Theoretically we should be able to meet the calcium requirements on a balanced, varied diet. Maybe that's just wishful thinking on my part. 
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